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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Joining us on the Longevity Muscle podcast is Vicky McCann, a former WNBF, IFPA, PNBA & DFAC Pro. Vicky McCann shares her story, unfair politics and her time spent working with some of the greatest natural bodybuilders ever. This marks the beginning of Longevity Muscle's Women’s Series. Enjoy!

Chapters
02:04 Vicky McCann's impact on the best naturals in the WORLD!
03:19 Natural Pro Bodybuilding Champion
03:46 WNBF History 
05:39 Why Vicky almost quit bodybuilding 
06:19 Women’s natural bodybuilding
06:46 Competing in the Cayman Islands
07:09 The beginning of the end 
15:56 The REAL reason Rob Hope retired
17:19 All natural bodybuilders really want is…
18:24 The DFAC's ethos 
19:36 Going from WNBF to PNBA 
22:22 Horrific drug testing protocol in bodybuilding 
25:06 Why Vicky founded DFAC (Drug Free Athletes Coalition)
27:32 Natural Pro World Champions 
27:46 DFAC & BNBF (how it works, the affiliates, location and pro cards)
31:44 The biggest event of natural bodybuilding 
32:58 The path to becoming a DFAC pro
33:24 The WNBF 
34:19 Vicky McCann’s job 
34:38 Too many pro cards
35:48 The TOP World Championships in natural bodybuilding
38:16 Why David Kaye only competed at DFAC Worlds 
39:54 Ben Tennessen, Rob Hope and the WNBF split 
41:09 Ben Tennessen
41:31 Drug testing 
42:45 Natural bodybuilding is a BIG mess…
43:51 Can natural bodybuilding be saved?
44:21 Legends of natural bodybuilding
46:09 Training with David Kaye 
47:14 Goals to compete, retirement & LONGEVITY!
48:60 Training for muscle growth & fat loss 
48:26 Women’s natural bodybuilding 
50:13 Training to be the best in the world!
51:11 DFAC Worlds 
52:49 Bodybuilding's UNFAIR politics  
57:25 Training split 
59:05 Cardio 
01:01:05 Strength when dieting
01:01:48 How low did Vicky’s calories get when dieting?
01:02:49 Vicky McCann’s top 5
01:06:55 Nigel Davis at the 1996 Worlds 
01:07:48 David Goodin
01:08:51 A message to the athletes 

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Welcome to episode 146 of the Longevity Muscle podcast! Today we have Steve Hall joining us for Part 3!

Timestamps
01:02 Steve Hall wins his pro card (2024 season recap)
07:22 How much protein? 
10:31 White potatoes during contest prep 
12:24 Jeff Nippard’s Kiwi’s
13:46 How Steve feels about 2024 WNBF Worlds
16:32 Competing in the 170’s vs. 160’s
19:29 WNBF Worlds Middleweights vs. Lightweights 
22:03 Steve Hall the natural bodybuilding judge (how he got into it)
24:17 Placing at 2024 WNBF Worlds 
25:54 How to make WNBF Worlds more exclusive?
27:31 Steve’s experience competing in The Netherlands and Switzerland 
28:35 WNBF Greece and Cyprus (new rules?)
31:39 Competing in the PNBA vs. WNBF 
33:14 Exposing PED users who get caught competing in natural shows
36:55 The hardest pro show Steve has ever done!
38:55 Steve Hall REVIVE STRONGER!
40:06 How Steve feels since competing at WNBF Worlds
41:09 Steve’s training routine leading up to WNBF Worlds in 2024
44:22 Steve’s trip to New York City
45:48 Upper Lower 6 days per week (aches, pains and injuries)
46:58 Eric Helms’ training (how many sets per muscle group?)
47:15 Jeff Albert’s training frequency and low volume training
47:39 Never forget this about training frequency…
48:36 Training to be the best natural bodybuilder (the reality for most…)
49:11 You can’t just look at one training variable…
49:34 Bodybuilding dogma by influencers
50:47 Steve Hall’s Push Pull Legs training split (here’s why)
55:57 You hit your natural limit? You can’t recover from training?…
57:17 Natty News Daily award and Steve’s contest goals next season 

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Welcome to episode 145 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us! 

Timestamps
00:55 Thailand
05:28 WNBF World Championship 2024 
09:40 What muscle groups will Dirk focus on most this offseason 
15:35 How Dirk will change his training this offseason 
19:27 Dirk’s advanced training program for 2025
21:17 Training for bigger arms as an advanced lifter
21:54 Training frequency for maximizing muscle growth
22:44 A case for the asynchronous training split
21:56 Dirk’s thoughts on training 3 days in a row
24:22 A lot of German bodybuilders are doing this with programming”
24:39 Working with Alberto Nunez as an advanced pro natural bodybuilder
26:32 Advanced training for arms
27:52 Dirk’s offseason plan for making muscle gains 
28:41 Dirk’s current weight relative to WNBF Worlds 2024
29:15 Dirk’s goal weight this offseason
29:34 back to back contest seasons
31:06 A day in the life with a natural world champion bodybuilder
33:27 If you’re stressed out or overthinking things do this
35:47 Why you need to stick to the program!
36:00 The bodybuilding lifestyle (the reality)
36:13 Nutrition of a natural world champion bodybuilder
36:48 The big mistake people make for fat loss nutrition 
39:09 How many meals per day?
40:18 Protein, fat carb intake (what is low and what is high?)
42:17 Excitement for the gym during contest prep
43:22 The importance of environment for bodybuilding success
46:02 Carb timing 
47:46 Nutrient time is important 
48:01 Carb timing in a surplus and body fat distribution  
50:28 Full body training 
51:26 Why Dirk hired Alberto Nunez for bodybuilding coaching
56:55 Full body training (beginner vs. advanced)
58:12 Lengthened partials and high protein diets 
58:55 Coaching with Dirk

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Welcome back to the Longevity Muscle Podcast! Today we have WNBF Professional Natural Bodybuilder Gary Amlinger joining us for part 2 - Leave No Stone Left Unturned. Gary is the 2022 WNBF Bodybuilding World Heavyweight Silver Medalist representing Team USA. He is a bodybuilding coach and trainer.

00:53 Why Gary left New York and moved to Thailand

09:16 The only natural bodybuilder to beat Gary Amlinger at WNBF Worlds

09:37 Advanced set volume for muscle growth

13:21 Gary Amlinger’s mindset for high volume training

13:49 Working with a Physiotherapist

15:36 Why Gary feels he won silver and not gold at WNBF Worlds in 2022

21:00 Becoming a WNBF WORLD CHAMPION

26:23 How long does Gary’s training sessions last?

26:03 Intensity of effort for muscle building

26:56 Training to failure explained 

28:47 Less sets at 90-100% effort vs. more sets at 80-90% effort

30:59 How do you know if you’re ACTUALLY growing muscle?

32:36 De-loads (when, why, how?)

34:42 Team 3DMJ 

35:15 Lifestyle focused vs. Pro level natural bodybuilding

37:26 Metabolic stress for hypertrophy?

38:09 Scientific studies for pro level natural bodybuilders?

40:31 The optimal training frequency for hypertrophy

41:13 Why pro level natural bodybuilders have coaches (should you?)

44:44 The resurgence of Mike Mentzer’s low volume high-intensity training 

50:46 What's the actual amount you need to maximize muscle growth?

51:46 Gary Amlinger’s advanced pro natural bodybuilding training program 

53:54 Training to be the best in the world (what no one tells you)

57:30 1 set to failure per exercise

01:01:21 Progressive overload 

01:07:30 What happens when people train with higher volume

01:13:01 The importance of being 100% ALL IN!

01:15:16 Making a transformation late in your naturally bodybuilding journey

01:17:03 Natural genetic limit

01:19:51 Many different things work, but what works best?

01:21:54 Working in Thailand (what it’s like)

01:23:34 A day in the life with a top level pro natural bodybuilder

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Welcome back to the Longevity Muscle Podcast! Joining us is this week is WNBF Pro Natural Bodybuilder & Worlds Middleweight Competitor Oscar Moscat. 

Timestamps
01:00 Oscar Moscat vs. Babacar Niang 
01:55 The truth about natural bodybuilding
06:16 Oscar’s bodybuilding philosophy 
08:08 How did Oscar discover bodybuilding?
11:10 Oscar Moscat vs. Doug Miller
13:33 Oscar Moscat’s Contest Training Routine 
17:39 Does Oscar love lifting? (Experimental time)
19:47 How long are Oscar’s training sessions?
20:34 Does Oscar train to failure?
21:37 Progressive overload for a top level pro natural bodybuilder 
23:52 High reps or low reps for Oscar?
25:46 Why Oscar doesn’t hold himself to a program
27:13 Motivational speeches when training (the benefits)
27:52 Oscar’s career/day job
29:33 The best time of day to train (for Oscar)
30:07 Is Oscar competing at WNBF Worlds in 2025?
30:20 The big lesson about competing in natural bodybuilding 
31:01 Oscar’s Height vs. Weight 
31:30 What Oscar will aim to improve for next time 
32:13 Frank Zane, conditioning vs. muscle mass
33:48 The accusations 
35:37 Oscar Moscat - Natty or not….
38:07 The Legend Of Josh Hyaduck
38:51 How Oscar felt about his WNBF Pro Worlds Debut 
41:47 The Natural Phil Heath
43:58 Recovery, cardio & nutrition for a top level pro natural bodybuilder
47:57 Longevity Muscle Magazine
49:07 Aches, injuries and chronic pain (Oscar’s experience)
50:05 How Oscar approaches recovery days 
51:37 The main thing when it comes to training
52:23 When Oscar made the majority of his gains (upper vs. lower body)  
54:08 Advanced Gains - The Next Level (How Oscar Does It)
55:02 Oscar’s Secret…
56:05 The truth about genetics for natural bodybuilding 
58:16 Is Oscar offering coaching? (where you can learn more from Oscar)

Get in touch with Oscar:
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Welcome back to the Longevity Muscle Podcast where we sit down with 7x INBA Natural Mr. Olympia Champion, 7x Natural Mr. Universe & 7x Natural Mr. Worlds, Ron Williams.

To Watch 'The Home Gym Of Ron Williams (FULL TOUR)' on the Longevity Muscle YouTube Channel Click Here.

Timestamps:
00:46 Winning In Life (Not Just Bodybuilding)
01:59 From The Ghetto To Becoming A World Champion To The Olympics!
03:02 Have you lost your competitive edge? What should you do?
04:13 What It Was Like Getting Flown Out To The Paris 2024 Olympics
05:43 What running track taught Ron about winning in life (The Man’s Race)
06:57 Why It's Not Always A Good Thing To Avoid Pain
08:29 Life vs. Bodybuilding (How They Help Each other!)
09:18 Ron Williams Asks Kenny A Question…
11:01 Are you Doing All That You Really Can To Win?
11:56 Training Yourself To Maximize What You Have
13:02 Don’t Ask Why, Ask How…
13:14 Becoming A 21x World Champion
14:31 The Truth About Pain & Failure
16:20  You Have To Start NOW!
16:49 Self Talk Is So Important
19:23 Soul Wounds, Scars (The Difference)
24:26 Forgiveness Is The ACTUAL Key
28:09 Visualization
31:28 Why You NEED To Set Goals
34:18 Why Fighting Is Necessary
35:58 The BIG Lesson Learned From Ron’s First Marriage
36:57 How Ron Wins At 62 Years Old
38:18 How Many Can Say This…
39:13 Re-Program Your Mind & Body To WIN! Here’s How You Can…
42:00 The Real Reason Why Most Programs Fail
43:47 How To Work With Ron 1 On 1
45:29 The BIGGEST Thing Ron Does Is…
46:42 Learning To Trust
48:13 Ron’s AMAZING Home Gym (Exclusive - Inspiring Tour)
55:00 Why You Need To Find Your Gift
57:38 Detoxify Your Life

Get in touch with Ron :
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Ron's website

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

Timestamps:
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!

Timestamps
(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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