Welcome to episode 100 of the Longevity Muscle podcast! To celebrate episode 100 it only made sense to bring on the man who helped kick start the podcast (dating back to episode 1) Jeff Alberts from 3D Muscle Journey! Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ’s inception, assisting them to reach a higher level.


Timestamps:
(00:11) Intro
(02:23) Update from Jeff
(05:16) How Jeff warms up for his training sessions
(13:34) Jeff gives an update on his shoulder, exercise selection & managing intensity
(20:32) Ideal rep ranges (is it context specific?)
(29:00) Jeff's top 3 high intensity training techniques
(37:55) Who is Jeff's coach for this contest prep?
(40:29) Jeff's experience with full body workouts
(43:14) Upper/Lower splits and recovery considerations
(44:28) How Jeff implements re-feed days
(45:39) How low does Jeff's fat intake get during contest prep?
(46:55) High protein vs. moderate protein (Jeff shares his experience)
(54:07) Low calorie sweeteners (Walden Farms, Splenda, etc.)
(55:06) Remembering Cake Mafia and Matt Ogus
(56:09) Does volume matter if progress is the same?
(59:24) Jeff askes "have you seen someone do 20 sets per week with a lot of effort?"
(01:03:44) Team 3DMJ's positive influence on bodybuilding
(01:10:12) Why Jeff hasn't posted frequent progress pics for this contest prep
(01:14:51) Thank You for episode 100 + Outro

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