Welcome to episode 148 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Zebin Xu joining us! 

Timestamps: 

00:42 Representing China at the WNBF Natural Pro World Championships
01:25 Why Zebin Xu moved to the USA from China
02:35 Why Zebin Xu didn’t compete at WNBF Worlds in 2023
03:00 Becoming a Natural Pro Bodybuilder in 2022
03:56 Did Zebin Xu compete in the WNBF in China?
04:20 Does Zebin Xu miss China?
04:42 Competing as an amateur natural bodybuilder in the INBF
05:29 Competing against Natural Pro Bodybuilder Eddie Saldana 
06:42 What motivated Zebin Xu to compete in natural bodybuilding?
07:54 The Golden Era of natural bodybuilding 
08:12 Zebin Xu becomes WNBF Natural Pro Lightweight World Champion 
09:20 Competing against Dirk Emmerich (Zebin’s take)
10:22 Genetics in natural bodybuilding 
11:29 Nutrition to maintain maximum muscle fullness 
14:33 Zebin Xu’s famous Chinese bodybuilding coach 
15:52 Dieting to get shredded for WNBF World Championships
17:38 Bantamweight class vs. Lightweight class at WNBF Worlds
18:42 How Zebin feels post WNBF Worlds (current weight)
19:04 Gaining 20 pounds (how long did it take?)
19:42 Training for maximum muscle growth leading up to WNBF Worlds
21:07 The World Champion training split (training frequency explained)
22:26 Training journal (tracking)
23:07 Training body parts 2x per week during the cutting phase (why?)
24:23 Cardio for fat loss (how did Zebin do it?)
24:45 How low did Zebin’s calories get?
25:38 How much protein did Zebin eat for getting shredded?
26:02 Protein shakes vs. Whole foods
26:38 Zebin’s 8 day training cycle 
27:04 Responding better to less training frequency 
28:27 rep ranges & recovery
29:44 Zebin’s current training (how it’s evolved)
30:24 How long do Zebin’s training sessions last?
30:47 Zebin’s training split
32:49 Training arms before legs (why?)
33:38 Training calves on a separate day from legs 
34:18 Body part specialization 
35:58 recovery days from training 
37:40 Training intensity (does Zebin train to failure?)
38:47 rep ranges and training to failure
40:12 recording your lifts (the pros and cons)
42:32 Low reps during a fat loss phase (Zebin’s take)
44:27 How many exercises in a workout 
44:37 How many hard sets per exercise?
44:52 How many hard sets per body part?
46:34 How to warm up for heavy training (Zebin explains)
48:57 How many chest exercises in a workout? (Training frequency)
51:34 Zebin Xu’s natural bodybuilding competition plans 
53:01 Competing in classic physique?
53:58 You can get a good physique without steroids (Zebin explains)

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