Welcome to the Longevity Muscle podcast! Joining us today is multiple World Champion, British Champion and Mr. Universe Winner Andrew Palmer. Andrew is UK Natural Bodybuilding Legend and has been training and competing for over 30 years! A true representation of longevity!

00:00 Intro
01:11 Super Rare Episode Contest & Training History
02:11 Winning UIBBN Worlds & ANB British Titles In The 90s
03:16 How Andrew Palmer Started
03:51 Natural Bodybuilding Was Superior In The 90s
04:52 Competing In The WNBF Worlds In The 90s
10:20 Was WNBF Worlds The Hardest Natural Competition
11:16 Drug Testing In The 90s
12:16 Andrew Still Competes At 56 Years Old
14:14 Setbacks That Never Stopped Andrew
16:00 Training 5x Per Week vs 3x Per Week
16:08 Discovering Mike Mentzer’s Heavy Duty Training
16:22 Why Andrew Reduced Training To 2x Per Week
16:47 The Real Reason For 2x Per Week Training
17:25 Results Of Ultra Low Frequency Training
18:27 Andrew’s Ideal Training Frequency & Volume
19:27 Breaking Down Andrew’s 90s Training Split
19:56 Andrew Brings Out Training Journal
20:26 Take On Progressive Overload
20:57 High Reps Low Sets Experience
22:08 Injuries Never Stopped Andrew
23:58 Routine Ran For Years
27:53 Difference Between 2 vs 3 Day Routine
29:19 Inspiration For Heavy Duty Training
30:12 The Ideal Training Schedule
51:37 Full Sample Routine At 56 Years Old
53:02 What’s Next For Andrew Goals Revealed
57:37 How Far From Peak At 56
59:51 The Golden Era & Take On Dorian Yates
01:01:52 Ideal Offseason Weight
01:03:52 Preferred Cardio HIIT vs LISS
01:04:40 Ideal Diet For Maximum Gains
01:12:48 Training The Old School Way
01:14:26 Longevity Muscle Magazine Feature
01:16:07 Andrew’s Final Message To All

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