Longevity Muscle

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!

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!

(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:
Follow Leroy on Instagram
Follow Natty News Daily on Instagram
Subscribe to Natty News Daily on Youtube

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

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!

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
(01:35) 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

Thanks for listening! Please share and subscribe!

Get in touch with Dirk:
Follow Dirk on Instagram
Subscribe to Dirk on Youtube

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

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

Thanks for listening! Please share and subscribe!

Get in touch with Jeff and 3DMJ:
Follow Jeff on Instagram
Follow Team 3DMJ on Instagram
Subscribe to 3DMJ on Youtube
Check out the 3DMJ Website

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

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!

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
(01:02) 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:
Follow David on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube 

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have 2x British Champion, Musclemania World Champion & Lifetime Pro Natural Bodybuilder Tony Montalbano.

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
(00:45) Tony's biggest inspiration (Rocky Balboa)
(02:29) The transition from gym owner to actor (but why?)
(06:15) How old was Tony when he first competed (and why?)
(11:17) How old was Tony when he retired from competition?
(12:00) Lifetime natural status (who else?)
(13:30) Tony's stage weight vs. offseason weight
(15:34) The ideal offseason weight for Tony
(18:06) Tony's ex wife (were the methods too extreme?)
(19:54) Is acting full time for Tony?
(20:47) Will Tony ever compete again?
(26:01) Politics in natural bodybuilding and why Tony stopped training 
(31:28) Exercises Tony is looking to progress towards (and why)
(33:22) Why Tony doesn't train legs anymore (all or nothing)
(34:39) Lessons learned from training?
(35:57) Tony's training leading up to his peak physique
(38:32) Tony's version of MAX-OT
(39:54) The advantages of pre-exhaust (when and for whom?)
(42:01) Training frequency
(44:02) How frequently did Tony change his training?
(44:50) Aches and pains during Tony's competitive years
(45:39) Mike Mentzer's HIT
(45:57) The "Most" productive routine
(47:30) Tony's favourite training program
(48:16) Rep ranges for compound vs. isolation
(52:12) What exercises did Tony have to avoid because of his shoulder(s)
(52:52) Training to failure
(53:38) MAX-OT vs. Mike Mentzer's HIT
(55:02) Brooks Kubik's Dinosaur Training
(55:46) Tony reads out some of his training & nutrition journals!
(01:02:36) When you can learn more + Outro

Thanks for listening! Please share and subscribe!

Get in touch with Ian:
Follow Tony on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube 

 For full access to the magazine subscribe to longevitymuscle.substack.com

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt.

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
(00:55) How long Dean trained before competing (contest history breakdown)
(14:51) How Dean met Ian Duckett
(17:41) Dean’s current training philosophy
(23:46) How Dean’s training changed for muscle growth
(26:19) Dean’s High Intensity Training experiment
(33:54) Dean’s volume, frequency and rest periods for muscle gain
(38:31) Dean’s take on training to failure
(43:47) What does Dean do for a living?
(44:50) More on training to failure
(48:44) Dean’s exercise execution explained
(51:24) Dean’s Upper Lower training system during his peak
(58:14) Dean’s current training regime at 54 years old (explained in detail
(01:30:52) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Ian:
Follow Dean on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube 

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us for a part 2, Ian Duckett! Ian won the British Europe Pro Am Worlds 2x. He also placed 2nd at WNBF Worlds in the lightweight division and 3rd in the masters division. In total Ian competed in a total of 82 shows to date. He has also competed in powerlfiting. He is the founder of bodyindesign, author of OLD BUT STRONG, is a personal trainer, and professional natural bodybuilder!

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) How many clients does Ian currently train?
(03:16) Does Ian train from home?
(05:17) What time of day does Ian train and why?
(16:32) Ian’s training schedule
(26:30) What inspired Ian’s current training?
(32:48) The workouts explained
(37:37) Ian's training experiment (who is it for?)
(41:24) Revamping a custom training routine
(43:25) Overtraining and evolving your training as you get older
(47:15) Choosing an approach that makes you happy
(50:02) Will Ian ever go back to HIT?
(50:34) What lead to burn out?
(54:45) Inspired by Serge Nubret
(59:45) Context specific (Stay in your lane!)
(01:02:21) Ian's workout explained in more detail
(01:10:34) You have to enjoy it!
(01:10:49) Why Serge Nubret?
(01:12:57) Danny Padilla workout split
(01:14:11) The chosen four
(01:15:08) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Ian:
Follow Ian on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube 

 For full access to the magazine subscribe to longevitymuscle.substack.com

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have Mr. Brock Waugh joining us for a Part 2! Brock is an Australian bodybuilder, co founder and co owner of More Than Muscle.

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
(00:47) Update from Brock
(02:39) Brock and Joel’s Natural Bodybuilding Documentary
(06:40) Why Brock doesn’t train with Joel
(09:39) More Than Muscle Clothing Line
(11:40) Brock’s training leading up to his contest
(14:44) How long Brock’s diet lasted
(17:33) Brock’s weight at the start vs. end of his diet
(19:20) Hunger during a diet
(20:03) Brock’s peak condition
(20:55) Weight classes in natural bodybuilding
(21:22) Competing in the ICN
(21:37) How lean does Brock get
(22:39) Who does Brock’s diet?
(23:36) Does Brock track his macros?
(26:50) Sugar addictions
(28:45) Does Brock experience cravings?
(30:06) Mindset, sacrifices and not giving into cravings
(31:48) More on Brock’s training split
(32:51) Training 2x per day
(34:27) Brock’s having a baby
(35:45) Will Brock change his training during fatherhood?
(37:41) Surrounding yourself with the right people
(38:26) Joel’s training during fatherhood
(40:18) Kevin Levrone training layoffs and more
(41:48) Growing into a competition as a natural bodybuilder
(43:20) More on Brock’s training split
(45:01) The physiques in the Silver Era and Golden Era
(46:41) Brock’s reasoning for drops sets and supersets
(46:56) Why Brock changed the exercises
(47:54) Training based on “feel” and performing sets to failure
(54:20) Will we offer print for Longevity Muscle Magazine?
(56:06) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Brock:
Follow Brock on Instagram
Subscribe to More Than Muscle on Youtube
Brock and Joel's Natural Bodybuilding Documentary

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube 

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Today on the Longevity Muscle podcast, we have Philip Ricardo Jr  joining us for Part 3! Check out Part 1 & 2, if you haven't already!

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
(00:46) Update from Philip
(01:49) Philip's natural bodybuilding retirement...
(08:51) Philip's involvement in the INBA/PNBA
(12:47) A Natural Bodybuilding Announcement
(14:40) How's Philip's current training?
(19:40) Training with Marshall Johnson
(20:40) Training with clients vs. training alone
(22:26) Training Frequency now vs. then
(24:14) Intensity of effort now vs. then
(31:45) What it was like training 4 days per week
(34:22) Mindset and adaptation 
(40:32) Why it's better to prioritize for longevity
(44:46) Wisdom, skills & learning 
(46:00) Where you can learn more from Philip + Outro

Get in touch with Philip:
Follow Philip on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube

 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show

Today on the Longevity Muscle Podcast, is 3x British Champion & 2x European Champion Paul Roberts.

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
(00:43) Update from Paul
(01:09) Paul’s competitive history
(03:42) Training 2x per week for 5 years (how & why?)
(24:44) Paul’s experience dealing with burn out
(28:55) What’s Paul’s training like now?
(32:12) How does Paul view progression currently?
(38:56) Paul’s contest history in more detail
(49:32) Why MAX OT?
(55:16) How tall is Paul and what is his contest and offseason weight
(57:04) Why Paul stays closer to contest weight
(59:16) How much protein does Paul consume and why?
(01:04:52) What time of the day does Paul prefer to train?
(01:08:24) Paul’s experience training in a fasted state
(01:11:52) Where you can learn more from Paul + outro

Get in touch with Paul:
Follow Paul on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle on Instagram
Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube

 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com

 For full access to the magazine subscribe to longevitymuscle.substack.com

Support the show