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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Welcome back to the Longevity Muscle Podcast for our third episode of the Women's series! Today we have Steff Noble joining us. Steff is a3x British Champion and Miss Universe Winner and the WNBF UK President.

Chapters:
00:44 Intro - Judging in Dubai
01:17 Do judges and promoters get paid? (WNBF revealed)
02:33 WNBF UK President Steff Noble (How it works)
03:10 Eric Helms & Vicky McCann (Steff’s takes)
07:23 Figure vs. Fit Body Pro
08:20 DFAC vs. WNBF
11:24 Having a full time job while running the WNBF (How?)
12:35 NPA vs. BNBF vs. UKDFBA
13:25 UIBBN Worlds & The Top Natural Leagues
15:04 How To Improve The Natural Circuit (According To Steff)
17:10 The BIG Issue In Natural Bodybuilding That Must Get Resolved
25:47 IFBB Olympia vs. WNBF (Prize Money Progression TRUTHS)
32:37 Women’s Prize Money Is LESS Than Men’s (Steff’s Take)
36:48 Competing BEFORE vs. AFTER Pregnancy (Steff Explains)
41:26 Who Inspired Steff To Compete In FIGURE? (The Legend…)
42:55 The 2014 Arnold Classic
43:31 Can You Compete Naturally In The IFBB? 2014 vs. 2025
45:11 Golden Era vs. Natural Bodybuilding (The Evolution)
46:26 Sacrificing SIZE For Striated Glutes (The Truth From An Expert Judge)
49:07 Size vs. Conditioning vs. Symmetry (What It Takes To WIN WORLDS)
52:14 Judging WNBF Worlds (Steff’s Experience and Take on Oscar vs. Babacar)
54:48 Making A REAL Living Competing As A Natural Bodybuilder (Prize Money & Sponsors)
58:09 The Prize Money At 2024 Worlds, Brian Whitacre & The REALITY…
01:01:25 Training, Nutrition & How Steff Noble Became A 3x British Champ & Miss Universe!

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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 5 for a real and completely raw conversation!

00:47 Natural Bodybuilding IS Classic Physique? The New Edition
11:47 Bulking For Muscle Growth (20lbs vs. 40lbs From Stage Weight)
14:47 Do You Need To Be In A Surplus To Grow Muscle? 
22:24 A REAL World Example (Kenny’s Experience, Eric’s Take)
26:30 The IDEAL Scenario For Gaining Muscle
30:22 Gaining Grams vs. POUNDS of Muscle (Targeted Hypertrophy)
32:13 Eric’s Training Routine BEFORE WNBF WORLDS! (Why & How It’s Changed)
37:42 Recovery Explained (Training Frequency, How Does Eric Feel?)
37:51 This Training Split Is A Hidden Gem (Eric Explains Why)
39:53 High Volume vs. Low Volume Research (The Truth Explained!)
47:37 Guru Following (Consider This…)
48:39 You’re Doing Yourself A Disservice IF…
50:02 Nautilus Training, Arthur Jones (An Interesting Take)
50:27 What’s It’s Ultimately Boiled Down To (According To The Critics)
52:15 It’s About RESULTS (Experimenting & Becoming A Machiavellian)
54:05 Super Slow Experiment (The REALITY Is This…)
01:03:07 The BEST Naturals In The World (Never Forget This Point…)
01:04:44 Does Eric Helms Get Triggered By YouTube Critics? (The HONEST Truth)
01:16:11 Coaching With 3dmj, The Vault & MASS!

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Welcome back to the Longevity Muscle Podcast! Today we have Ben Howard joining us for a Part 2. Enjoy.

00:55 Intro: Reconnecting After 3 Years!
01:50 Ben’s World Championship Contest Season Breakdown
02:45 Is Ben’s Physique Better Today Than His WNBF World Championship Physique?
03:40 Ben’s Redemption From His “Failed” 2024 Contest Prep
06:31 Global Impact And The Reach Of Natural Bodybuilding
07:26 Blue-Collar Bodybuilding: The Reality Behind The Grind
10:15 Ben’s Recommendation: Super Bulking Vs. Lean Gaining
11:10 Dave Goodin: A Natural Bodybuilding Hero
14:01 The Next Big Thing In Natural Bodybuilding?
19:16 Mitch Jarvis Vs. Ben Howard: A Tale Of Two Champions
19:55 Ben’s Experience At The PNBA Worlds With AJ Morris
22:15 Ben Talks About The HIT Training Gym And Nautilus Equipment
27:39 Ben’s Upper-Lower Routine For The Natural World Championship
30:52 Why Ben Doesn’t Deadlift From The Floor Anymore
33:09 Why Ben Didn’t Use HIT Before Worlds (A Case For Reps In Reserve)
39:52 HIT Training Is Harder Than You Think (Ben’s Honest Take)
41:07 The Style Of Training Ben Enjoys From Time To Time
41:48 HIT Training All Year Long (The Truth)
44:31 The Importance Of Rest And Recovery For Maximizing Gains
48:29 Ben’s 3-Way HIT Training Split REVEALED
56:27 The Pre-Exhaust Method And Where To Learn More
56:47 1 Set To Failure, 3 Days Per Week (Recovery Impacts)
58:54 Mike Mentzer’s Full-Body Training: Ben’s Take On Frequency
01:01:22 World Champion Naturals Using HIT Training (1x Per Week Frequency)
01:01:42 The Magnificent Andy Palmer And His Training Insights
01:03:05 Is HIT Training Superior? Ben's Unfettered Take On Its Effectiveness
01:05:45 The Best Way To Train: The Reality Of High-Intensity Methods
01:06:40 Overtraining And Under-Recovering: How To Spot The Signs
01:07:45 Kenny’s Real Experience With 3x Per Week Full-Body HIT Training
01:09:13 Ben’s Experience With 6 Days Per Week High-Volume Training
01:10:40 The Lesson Learned From Training Mistakes
01:12:47 A Day In The Life With Ben Howard
01:15:57 Where You Can Learn More From Ben Howard
01:17:38 The Rise Of Natural Bodybuilding Worldwide

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Welcome back to the Longevity Muscle Podcast! Today we have Mr. Natural USA joining us, Jean Laguerre. 

00:52 Jean’s Incredible Contest Longevity in Natural Bodybuilding
09:28 What’s Really Possible Naturally At 62 Years Old!
13:15 The Deeper Meaning Of Training (Jean’s Wisdom Revealed)
16:34 How Jean Trains at 62 Years Old! (Why & How His Training Evolved)
28:36 The Real Secret To Lifting Longevity (Jean Explains What He Would Have Done BETTER)
32:59 Jean Laguerre Talks Arthur Jones’ HIT & How It Compares To Other Training Methods (The Truth)
38:12 Jean Laguerre on Muscle Soreness, The Pump & Why You Should Care
41:02 Why 3 Days Per Week Training Is Effective
44:27 How Jean Trained for the PEAK of His Competitive Career!
45:27 Why Jean Laguerre Never Did Full Body Workouts
48:09 Jean’s Most Productive 3 Day Per Week Split Training Routine
48:33 From The NPC to the WNBF (This Changed Natural Bodybuilding!)
50:04 Jean’s Most Memorable Contest & Why
52:49 Jean’s Personal Training Studio, Coaching, Book & How You Can Learn More

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Welcome back to the Longevity Muscle Podcast! Today we have 6x Natural Pro Bodybuilding Overall Champion & DFAC World Champion joining us Julien Brüske. 

00:45 Intro & Julien’s Location at FIBO Expo
02:06 DFAC World Champion Julien Brüske’s Career Highlights
06:51 The End of Julien’s Natural Bodybuilding Career Explained
11:07 PEDs: Why Julien’s Moving to IFBB (The BIG Motivator)
16:09 Who Will Be the Next Classic Physique Mr. Olympia Champion?
17:50 Enhanced vs. Natural Bodybuilding (What You NEED to Know)
23:42 Inside Politics of Natural Bodybuilding (Julien’s Personal Experience)
25:45 Top Natural Athletes Who Switched to the IFBB
27:05 The Most Competitive Natural Show Julien Has Ever Competed In
29:41 Babacar Niang vs. Julien Brüske (Julien’s Honest Opinion)
31:04 Julien’s Thoughts: Oscar Moscat vs. Babacar Niang Showdown
32:34 The Toughest Natural Bodybuilding Show Featuring World-Class Athletes
35:09 Julien’s Daily Offseason vs. Prep Training Routine (A Day in the Life)
41:54 How Julien Trained for His Greatest Natural Bodybuilding Season Ever
59:53 Julien’s Encouraging Words + Where to Learn More About His Journey

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Welcome back to the Longevity Muscle Podcast for our second episode of the Women's series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women's natural bodybuilding circuit.

00:55 Deload Weeks, Rest Days And Why They Matter
01:44 Zena’s Story As A 3DMJ Athlete Spotlight
02:24 Meeting AJ Morris + Olympic Motivation
05:50 5 British Titles (Zena’s Natural Bodybuilding Wins)
08:34 How Zena Got Sponsored
12:25 Inside Zena’s Championship Season
15:39 What Drives Zena to Compete Naturally
19:35 Competing While Working Night Shifts
23:22 Zena’s Weekly Training Frequency & Split
24:50 Advice: Tired, Unmotivated, Not Progressing?
27:21 How Often Zena Trains Per Week
28:01 Zena’s Long-Term Bodybuilding Goal
32:05 Zena’s Figure Athlete Role Models
33:22 Why AJ Morris Became Her Coach
35:14 Why Zena Stopped Using RIR Training
37:01 Sets per Exercise (Zena’s Approach)
38:49 Evolving Her Training with Experience
40:13 What It Takes to Be a Natural Champion
41:00 Zena’s Ideal Exercise Volume Per Workout
42:51 Why She Never Skips Deload Weeks
44:51 In-Season vs Off-Season Diet (2023–2024)
49:00 Pre-Workout Meal At 5–6 AM
50:35 Afternoon Training & Rolling Splits
51:48 How She Handles Chocolate Cravings
52:44 Zena’s Physique Goals for 2025
54:50 Training with Coach AJ Morris
55:36 Programming Deadlifts for Strength & Aesthetics
58:22 Zena’s Height, Stage Weight & Off-Season Target
59:05 Natural Bodybuilding Goals for 2026
01:01:42 Zena’s Message to Aspiring Athletes
01:04:24 Where to Follow Zena & Learn More

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Welcome back to the Longevity Muscle Podcast for part 2 with 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt.

00:57 Training Smart at 55 for Longevity
01:52 Dean’s Weekly Training Frequency
02:33 Dean’s Training Split
02:39 Managing Aches and Pains in Your 50s
03:41 What Dean Would Change if He Competed at 55
06:22 Why Dean Stopped Competing in Bodybuilding
09:47 Training Less but Lifting Heavy Over 50
12:04 Staying Shredded and Happy at 55
16:49 Dean’s Tips for Building Muscle After 50
18:49 How Fat Loss Boosts Motivation Over 50
20:00 Dean’s Daily Diet and Full Meal Breakdown
24:37 4 AM Workouts and Their Longevity Benefits
27:24 Public Gym vs Home Gym for Lifters Over 50
29:11 Daily Protein Intake After 50
30:06 Carbs and Fats: Dean’s Over-50 Macro Plan
31:38 Carb Timing for Fat Loss - Is It Worth It?
34:23 Dean on Cheat Meals at 55
37:02 Mindset, Happiness, and Spirituality in Fitness
37:35 Dean’s Mental Approach to Aging
41:19 Lifting Philosophy and the Pursuit of Happiness 

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Welcome back to the Longevity Muscle Podcast! Today we have Philip Ricardo Jr. & Kiyoshi Moody joining us for our first ever episode of the Longevity Muscle Roundtable Series. Enjoy!

Timestamps
01:39 Philip Ricardo Jr. joins
02:09 Philip on longevity and training
05:38 Kiyoshi Moody enters
06:42 Legends roundtable begins
08:09 Kiyoshi’s IFBB season plans
09:01 IFBB vs. Philip Ricardo Jr.
09:17 NPC Team Universe
09:49 Competing vs. Kai Greene
11:28 Kai Greene joins NPC
11:46 IFBB pros they’ve faced
12:06 Kiyoshi’s weight then vs. now
12:46 Size vs. conditioning
13:48 Ricardo vs. Moody – rivalry
14:41 Natural bodybuilding’s biggest rivalry
17:19 When Kiyoshi first saw Philip
19:57 Ideal bodybuilding physique
21:31 Stacked IFPA show
22:30 Natural bodybuilding super-show
22:42 Natural Olympia showdown
24:01 Kiyoshi’s cancer story
24:25 Legendary comeback
27:08 TRT – Kiyoshi’s take
30:24 PED use?
30:50 Kiyoshi’s test results
31:14 TRT vs. natural competition
35:00 7 years vs. lifetime natural
40:10 Kiyoshi at Team Universe
41:30 Is Philip retired?
41:53 Motivation at 54
44:17 Was Ronnie Coleman natural?
45:46 Kiyoshi’s bodybuilding dream
49:06 NPC ban explained
49:54 IFBB pro card after 50
52:15 Posing as art
53:13 Natural bodybuilding’s biggest stage
53:39 Kiyoshi’s current goal
55:53 Gym camaraderie then vs. now
57:11 Training over 50
01:07:21 Training frequency after 50
01:08:20 TRT – final thoughts
01:12:19 Longevity = THIS...

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Welcome back to the Longevity Muscle Podcast! Today we have 1995 WNBF Natural Pro Bodybuilding Overall World Champion & Mr. Universe Eddie Hernandez joining us! 

Timestamps
0:49 Natural Pro Dwayne Broadway Introduction
1:54 1995 WNBF World Champion Eddie Hernandez
2:55 Eddie Hernandez vs. Kai Greene Showdown
3:49 Daily Routine of a Natural Bodybuilding Champion
4:40 Trainer, Teacher, and Coach – Eddie’s Roles
5:11 Training 4-5 Days a Week at Age 61
5:38 Eddie’s Stage Weight & Height in the 90s
6:37 Facing Natural Bodybuilding Legends
7:16 Who Inspired Eddie to Compete
10:27 Conditioning in 90s Natural Bodybuilding
11:07 The Bodybuilder Who Inspired Kai Greene
13:23 Kai Greene: Natural Genetic Anomaly?
14:19 Why Eddie Says Kai Greene Was a “Problem”
15:03 Top Natural Bodybuilding Earners
15:42 Why Eddie Retired from Competition
17:29 Training in the “Dungeon” Gym
17:51 Why Eddie Stayed Natural (Never IFBB)
18:21 NFL Tryouts: Cowboys & Giants
18:30 Why He Stopped Powerlifting
18:52 Why He Still Trains Like a Bodybuilder
19:21 Machines vs. Free Weights Pre-Contest
20:09 Eddie’s Pre-World Championship Training Split
20:39 Dorian Yates Style Training for Naturals
22:23 Best Compound Lifts for Muscle Growth
23:27 Deadlifts: Are They Essential for Growth?
24:00 Ideal Rep Range to Maximize Muscle
24:16 One Regret from His Bodybuilding Career
25:24 Duration of Training Sessions
25:47 Injuries & Lessons Learned
26:25 The Serious Risks of Overtraining
29:49 Eddie’s Current Training at Age 61
32:20 Natural Bodybuilding Today: Eddie’s Take
33:33 Eddie’s Diet as a World Champion
34:52 How Much Protein for Muscle Growth?
35:11 Eddie’s Cardio Protocol for Shredding
36:00 90s Natural Pros Were Big & Tall
36:25 Fantasy Matchup: Eddie vs. Broadway
37:12 The Longevity Muscle Podcast Mission
38:05 First Ever Natural Pro World Champion
38:39 Duane Ball: Eddie’s Training Partner
39:33 Jose Guzman: The Natural Ronnie Coleman
40:21 Mike Mentzer or Dorian Yates?
40:49 Eddie’s Diet Now at 61 Years Old
41:26 Bernard Sealy Shoutout
42:30 90s vs. Modern Conditioning
43:54 Message to the New Generation

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