Welcome back to the Longevity Muscle Podcast! Today we have OCB/DFAC/PNBA Pro Natural Bodybuilder - Frank Gigante Joining us. 

01:00 Natural Bodybuilding Podcast Features
02:56 Training & Competing Since The 90’s
03:11 How Frank met Tom Kiatipis
04:00 The MAJOR Natural Bodybuilding contests
05:57 DFAC World Finals
06:12 Shevon Cunningham, David Kaye
06:49 Where is Kenny from?
09:04 The REAL point of competing
09:53 The ICONIC Mr. America Contest
13:03 Battle Of The Gods
13:46 OCB Yorton Cup
15:26 Longevity Is Key!
16:30 Frank’s Coach
17:57 Nutrition For Muscle (Year Round Strategy)
19:05 Natural Bodybuilding At 51 Yrs Old
19:18 Writing For Natural Muscle Magazine
20:40 Everyday Warrior (Be Successful)
22:43 Frank Gigante’s Training (The Evolution)
23:47 Mike Mentzer & Dorian Yates Inspired
24:15 Training 3-4 Days Per Week
24:49 Pushing Limits (What It Really Means)
25:04 A Lot Of Bodybuilders Do This…
26:34 Why High-Intensity Training?
26:39 Bodybuilding Science Is Saying This…
27:32 High-Intensity Training For Natural Bodybuilders (Consider This!)
29:27 Training To Build Muscle At 51 Years Old! (How That Looks)
31:25 The Hidden Benefits Of Cycling Rep Ranges + Progression
32:47 A Sample Week (Frank’s Routine)
34:29 Training Frequency Depends On THIS!
37:35 Learning From Dorian Yates (Make It Yours!)
38:33 How Many Hard Sets Per Body Part Per Week?
39:12 Making Gains With Super Abbreviated Training (Here’s How)
39:40 Volume + Intensity Relationship For Naturals (What We Can Learn)
42:12 How A Pro Natural Bodybuilder Eats For Gains
44:06 Is Frank Making Gains At 51 Years Old?
45:03 How Do You Know If You’re Training Too Much? (Recovery Is Key)
47:14 Where Frank Learned How To Eat & Train
47:33 Why Frank Avoids Flat Bench Press
48:27 Making Progress Depends On This
49:42 What’s Next For Frank?

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Welcome back to the Longevity Muscle Podcast! Today we have Eric Helms from 3D Muscle Journey returning on the show for a part 4 for an exclusive - uncensored - conversation!

Timestamp
(00:00) Intro
(00:53) The Top Natural Bodybuilding World Champions Exposed!
(03:11) The best way we can grow natural bodybuilding
(07:19) The IFBB vs. IFBB Pro League (Why It Matters For Naturals)
(12:40) What’s truly required for drug free bodybuilding to grow?
(29:38) Natural Bodybuilding Is MORE Inspiring than enhanced (Here’s why)
(31:21) Is Bodybuilding a Sport?
(40:02) The people who run the Olympics are...
(44:19) Does Eric believe Bodybuilding can make it to the Olympics?
(52:11) The Hard Truth About Natural Bodybuilding
(57:52) YouTube Influencers On Your Bodybuilding Journey (BE CAREFUL)
(01:03:22) The Fitness Influence Dark Side EXPOSED
(01:16:28) It’s Not The Last Time
(01:18:38) Outro

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Joining us on the Longevity Muscle podcast is Natural Pro Bodybuilder, INBF World Champion & WNBF Pro International Winner Stuart McCulloch.

Timestamps:
(00:00) David Kaye & Dean Garratt
(01:22) Mike Mentzer’s HIT & Dorian Yates' Blood & Guts
(02:30) Stuarts experience with Heavy Duty Training
(04:46) Nutrition’s role in muscle growth
(05:38) How do you really know if you gained muscle?
(08:50) What did Stuart’s training look like leading up to WNBF Worlds?
(09:50) Stuart’s HIT sample routine
(11:59) 3-4 working sets PER WEEK
(12:25) Training 3-4 days per week (the workout split)
(13:11) Progression for muscle growth explained
(13:55) High-Intensity Training (rep ranges)
(15:12) High Intensity Techniques (which ones?)
(17:28) When did Stuart stop HIT and why?
(18:50) Stuart’s training NOW as a pro
(19:48) Does Stuart train to failure now?
(20:26) Training frequency & volume explained
(21:56) Priority training is a major key as a pro natural bodybuilder
(22:18) Can you grow muscle after 30 years of training?
(22:51) Stuarts current training split
(23:16) The keys to priority training
(24:20) Low reps vs high reps (recovery impact)
(25:17) Rest days and not following a 7 day cycle (no rigid rules)
(27:08) Stuarts goal at 46 years old
(29:39) Does Stuart believe he can win WNBF Worlds?
(32:35) The Dark Side of Competitive Natural Bodybuilding (winning)
(35:38) The BIG lesson learned
(38:15) Stuart’s current rep range at 46 years old
(38:42) Stuart’s nutritional approach as a pro (offseason)
(40:18) Robert Feesey & Dean Garratt
(41:49) How much of calorie surplus is needed to grow muscle as an advanced lifter?
(43:25) Stuart’s nutritional approach as a pro (contest prep)
(45:22) Why Stuart DOESN’T track macros to the gram when competing
(46:36) Stuart’s supplement stack
(47:12) How does it feel to be completely shredded?
(48:55) The MAIN Goal
(49:59) Where you can learn more from Stuart
(50:52) Outro

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Joining us on the Longevity Muscle podcast is Dwayne Broadway, a former Teenage Mr. America Winner and WNBF Mr. Universe Winner. Dwayne Broadway (67 years old!) shares his story including a breakdown of his most memorable natural bodybuilding contests. Enjoy!

Timestamps:
(01:10) Dwayne turns 67!
(02:02) The secret for having high energy past age 60
(03:04) Mike Mentzer’s High-Intensity Training
(04:16) The exact 3 way split revealed
(05:48) Why train 3 days per week?
(07:00) AM workouts (a sample morning routine)
(09:02) Is Dwayne a family man?
(9:54) Was Mike Mentzer a big influence on Dwayne?
(11:36) The MOTIVATION for Natural Bodybuilding
(14:09) Dwayne's most memorable contest (Why High Reps? The EPIPHANY)
(16:00) Why 3 days per week? (A case for training less)
(17:46) Lower body workout explained
(21:45) The ideal workout schedule
(25:49) Why exercise order matters
(32:04) Upper body workout (A) explained
(36:44) Exercise execution (control is key!)
(38:43) How many hard sets per exercise?
(39:13) Drop sets explained
(39:32) Machines vs. Dumbbells (What does Dwayne prefer?)
(41:33) Upper Body Workout (B) Explained
(45:05) Staying in tip top shape at age 67 (Reveals his physique live!)
(49:22) Recuperation is the key to Longevity
(51:05) Dwayne’s Ideal schedule if he could
(55:26) The Legend Dwayne Broadway (Beyond the Universe)
(01:07:57) Where you can learn more!

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If you have been enjoying the episodes and you LOVE the Longevity Muscle Podcast, leave us a 5 star review! Every review counts towards helping us reach more people, so take a moment and leave us that 5 star review ⭐⭐⭐⭐⭐ we greatly appreciate it!

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Joining us on the Longevity Muscle podcast for a part 3, is Mr. Natural Canada, OCB/IFPA/WNBF Pro Natural Bodybuilder, Tom Kiatipis. Tom has been training since the 90's and earned his pro card with the IFPA. He placed top 5 at the 2012 OCB Yorton Cup alongside Natural Bodybuilding Legend Philip Ricardo Jr, Moji Oluwa, Cleveland Thomas and Paul Iatomasi!

Timestamps:
(00:11) Intro
(01:30) How's it going (Tom and Kenny re-unite)
(02:28) An update from Tom Kiatipis 
(06:08) The longevity mindset you NEED
(06:58) How to thrive into your 50's, Natural Bodybuilding, Competing
(08:04) Contest shape vs off-season shape (The TRUTH)
(10:20) Competing for the Yorton Cup
(10:48) One of the best natural bodybuilders ever
(11:54) Shevon Cunningham vs. Brian Whitacre (Yorton Cup 2015)
(15:21) What's the point of competing in natural bodybuilding?
(18:21) Why Tom Kiatipis stopped competing only to return again...
(20:16) High volume training vs. high intensity training (Tom's process)
(21:41) Tom Kiatipis reveals his current training routine
(23:20) Recovery is the key to muscle growth (more is not better!)
(27:39) Tom's nutritional philosophy (bulking not advised)
(31:28) Energy expenditure, Matt Kiatipis, high performance growth
(33:55) Why 2x per week full body workouts?
(42:16) The wisdom of Tom Kiatipis 
(44;29) Longevity Muscle Podcast (The Guest's)
(45:36) YouTube comments (The Trolls)
(46:45) The future of the Longevity Muscle Podcast
(49:20) How would Tom stack up against today's natural bodybuilders
(50:21) Longevity = THIS!
(50:48) Building muscle over the age of 50
(54:29) The truth about recovery for muscle growth
(01:00:01) Moving to Greece
(01:02:39) Keep the promise you make to yourself (daily wins)
(01:04:56) Where you can learn more from Tom
(01:07:30) Outro

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Welcome back to the Longevity Muscle Podcast where we are joined by Alex Leonidas aka AlphaDestiny for a part 3! If you missed part 1 and 2, highly recommend you listen to that first! Alex is a natural bodybuilder, strength athlete, coach and YouTuber!

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Support Longevity Muscle on Patreon and we will give you a special thank you shout out on the Longevity Muscle Podcast!

Timestamps:
(00:11) Intro
(03:26) Update from Alex Leonidas
(10:28) Is Alex Leonidas a full time YouTuber?
(13:13) How did Alex's recent contest prep/fat loss phase go?
(14:31) Why does Alex choses to be vegan? (plant based diet explored)
(24:23) Did Alex lose strength on his cut?
(30:08) Does Alex miss eating meat?
(40:27) A day in the life (Alex shares his ideal diet)
(46:50) The best time of day to train... for Alex!
(53:37) Alex's experience with high reps, low reps and fatigue
(59:26) Lengthened biased work (pros and cons)
(01:07:25) The benefits of Keiser equipment and bands (when and why)
(01:09:26) Alex Leonidas shares his current training routine
(01:12:47) Does Alex Leonidas experience DOMS as an experienced lifter?
(01:18:20) Full Body workouts (this is why)
(01:30:33) Training hard 5-6 days per week (the caveat?)
(01:36:54) Where you can learn more + Outro

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Welcome to episode 135 of the Longevity Muscle podcast! Today we have WNBF/OCB/NMA Pro Natural Bodybuilder, Podcaster and Founder of Natty News Daily, Leroy Rollins joining us!

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(00:11) Intro
(01:40) Update from Leroy
(02:15) Show day, 4:00am wake up calls
(03:00) What’s Leroys full time job
(07:06) CORE Supplement sponsorship
(07:40) How Natty News Daily came to life
(12:10) Tagging Natty News Daily on IG
(14:41) Leroy’s incredible pro card season
(15:31) What’s next for Leroy?
(18:17) When will Leroy start contest prep?
(21:09) How long has Leroy been training?
(22:25) Leroy’s height and offseason weight
(26:30) Standing for long hours
(27:45) What’s the ultimate goal? Why does Leroy compete?
(30:20) Does Leroy believe he can become a WNBF World Champion?
(34:27) The social media era
(35:00) Being coached by Cliff Wilson
(37:03) 30 rep sets (why?)
(43:20) High rep benefits (execution)
(44:35) How long has it been? (Training by Cliff Wilson
(47:12) Practical applications to rep ranges
(49:18) What rep range is practically “best”?
(50:10) Getting better results (how?)
(52:45) Shout out to Alberto Nunez and Marshall Johnson
(53:52) Leroy’s training frequency (how has it changes?)
(55:51) Getting help from others in the industry
(56:48) Time flys
(58:01) Why 5 days per week training
(59:00) What time does Leroy start his day?
(59:39) Outskirts of Ontario (the beauty)
(59:47) What time does Leroy train?
(01:00:51) Why Leroy hates training later in the day
(01:02:09) What time does Leroy go to sleep?
(01:03:25) Leroy’s daily routine (a sample)
(01:05:51) Sipping on Gatorade during the workout (why?)
(01:06:00) Should you train fasted?
(01:07:49) A good sign you may respond well to fasted training
(01:08:29) Sipping on EAA’s during the workout (fasted training)
(01:08:45) Leroy’s current training split
(01:10:54) Where you can learn more + outro

Thanks for listening! Please share and subscribe!

Get in touch with Dirk:
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If you have been enjoying the episodes and you LOVE the Longevity Muscle Podcast, leave us a 5 star review! Every review counts towards helping us reach more people, so take a moment and leave us that 5 star review ⭐⭐⭐⭐⭐ we greatly appreciate it!

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Welcome to episode 134 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us!

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Timestamps:
(00:11) Intro
(01:35) Living In Bangkok
(08:27) What shows is Dirk prepping for?
(10:34) Recovery in your 20’s
(13:00) Brian Whitacre winning the overall (Dirk’s biggest goal)
(14:03) Dirk’s experience working with Alberto Nunez
(15:52) Dirk’s current training program
(17:30) Recovery in Thailand vs. Germany
(18:46) How frequently is Dirk training?
(20:23) Exercise selection(22:39) Recovery days
(26:42) Exercise execution (example)
(36:05) Dirk’s experience with Parkour
(39:44) The relationship between exercise selection and execution
(42:28) Myoreps (How Dirk does it)
(45:24) Intra-workout carbohydrates
(47:15) Training to failure
(51:16) Short end vs. Lengthened end
(55:32) DOMS (Dirk’s experience)
(56:25) Volume (How many hard sets per week?)
(01:01:49) How does Dirk feel at 6 weeks out?
(01:02:49) Dirk Emmerich and Gary Amlinger start a podcast
(01:05:06) Where you can learn more + Outro

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If you have been enjoying the episodes and you LOVE the Longevity Muscle Podcast, leave us a 5 star review! Every review counts towards helping us reach more people, so take a moment and leave us that 5 star review ⭐⭐⭐⭐⭐ we greatly appreciate it!

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Welcome to episode 133 of the Longevity Muscle podcast! Today we have Jeff Alberts from 3D Muscle Journey joining us for our quarterly subscriber Q&A. 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.

Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!

Timestamps:
(00:11) Intro
(01:07) Iphone headphones (the issue)
(02:08) Olympics 2024
(03:12) Update from Jeff
(04:17) Where is 3DMJ based?
(04:42) Brad competes in 2024
(06:31) Competing after age 50
(08:00) How’s Jeff’s training been? (training, body, competing)
(12:24) Mentality shift, HIT and the importance of auto-regulating training
(17:14) Does Jeff enjoy his training?
(18:14) Heat wave in California
(18:35) Deadlifts and alternating exercises
(21:18) Good vs. Bad exercises
(23:51) Armchair quarterbacks
(25:42) Jeff’s nutrition, supplementation and macro regimen (how has it changed?)
(32:56) Jeff’s favourite cereal
(34:19) What Jeff has in his home gym
(36:48) Pros and cons of dumbbell pressing
(39:28) Jeff’s training principles
(40:45) The enjoyment for problem solving
(41:50) Cut or lean bulk to try to recomp?
(46:28) Less aches and pains with less load, high reps vs. High load low reps?
(47:47) Jeff’s experience with pre-exhaust techniques
(52:19) In a cut is cardio essential if you’re already in a deficit from dieting?
(56:04) Protein intake when dieting
(58:41) Jeff’s experience with DOMS (should you train when sore?)
(01:08:49) Where you can learn more + Outro

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Get in touch with Jeff and 3DMJ:
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Check out the 3DMJ Website

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Subscribe to Longevi

Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!)

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

If you have been enjoying the episodes and you LOVE the Longevity Muscle Podcast, leave us a 5 star review! Every review counts towards helping us reach more people, so take a moment and leave us that 5 star review ⭐⭐⭐⭐⭐ we greatly appreciate it!

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Welcome back to the Longevity Muscle Podcast! Today we are joined by 6x Natural Pro British Champion and 3 x DFAC Pro Overall World Champion David Kaye!

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Timestamps:
(00:11) Intro
(01:02) Update from David
(02:20) Starting at the bottom again
(03:51) Winning Worlds, retirement and the differences in Europe vs America
(14:30 Ego and why people actually compete...
(17:70) Who David considers to be the GOAT in natural bodybuilding
(23:30) Nathan Williams and Babacar Niang
(26:20) Ultimately it all boils down to this...
(29:06) Doug Miller
(33:35) What motivates David to train?
(37:41) How often does David train currently?
(38:32) Dean Garratt and dealing train with overuse injuries, aches and pains
(48:24) How to know when to back off versus continue to push hard?
(50:28) How often is David working around aches, pains and niggles?
(01:00:33) Who came second to David at the DFAC Worlds?
(01:07:37) How far is David from stage weight currently?
(01:11:06) Where you can learn more + Outro


Thanks for listening! Please share and subscribe!

Get in touch with David:
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Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

If you have been enjoying the episodes and you LOVE the Longevity Muscle Podcast, leave us a 5 star review! Every review counts towards helping us reach more people, so take a moment and leave us that 5 star review ⭐⭐⭐⭐⭐ we greatly appreciate it!

Support the show