Longevity Muscle

Joining us today on the Longevity Muscle podcast is Pro Natural Bodybuilder, Lee Williams. In 1993 Lee won the lightweight and overall natural British title and was the youngest to ever to do this, which hasn’t been beaten to date. He's a 3x British champ, he's been on the UKBFF British team 5x, he's a WNBF pro, Musclemania Pro, came 4th at the IFBB Euros, was top 15 at the IFBB Worlds and is an IFBB Arnold winner! 

Timestamps:
(00:11) Intro
(00:60) What is meant to hold the lightweight and overall natural British title
(02:58) Training leading up to 1993 British Championships
(03:15) Lee talks genetics
(06:10) Lee discusses his time competing in the WNBF with Kai Greene, Dave Goodin and more
(09:51) Why Lee transitioned into the IFBB and the injury he had to overcome
(11:16) Lee talks about the IFBB Worlds
(13:45) How Lee's training changed after his first injury
(16:32) Discussing progression (why progressing load has a shelf life)
(17:23) The benefits of pre-exhaust
(20:11) Training Mitch Jarvis and a discussion on training to failure
(33:13) Lee's most productive routine
(37:25) Testing progression
(40:32) Do you need to train a specific exercise in order to get stronger in it?
(45:57) Training post injury
(46:15) Discussing competitors in the IFBB
(48:00) Competing into your 60's
(49:21) The importance of execution for longevity and reasons why bodybuilders get injured
(50:51) Lee talks about training tempo
(52:15) Outro


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Get in touch with Lee:
Follow Lee on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Follow Longevity Muscle on Facebook
Subscribe to Longevity Muscle on Youtube
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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Joining us on the Longevity Muscle podcast is IFPA Pro Natural Bodybuilder, Tom Kiat. Tom has been training since the 90's and earned his pro card with the IFPA and WNBF. 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
(00:50) Competing against Philip Ricardo Jr, 2012 Yorton Cup and more
(05:28) Tom discusses his injury going into to 2012 Yorton Cup
(09:34) Why Tom moved from Toronto to Costa Rica
(12:10) Tom discusses his coaching business
(12:54) Why Tom switched to High Intensity Training and his results
(16:00) Tom writes a letter to Dorian Yates
(16:51) Mike Mentzer's Heavy Duty
(17:45) The importance of progressing load
(19:29) Having an open mind and getting out of your training camp
(20:29) 1 set to failure per exercise vs pump training
(21:57) Tom talks about why he switched back to HIT after doing HVT and the results
(23:25) Tom's current training split, frequency and more
(25:15) Tom talks about how his body responded after cutting his training volume
(26:33) Is HIT something Tom would do in his prime as a competitive bodybuilder?
(28:45) What you need to realize when it comes to exercise science research/studies
(30:30) Tom discusses the importance of recovery
(32:20) The origin of 3 sets
(34:28) Why preference and personality fits into the volume/intensity equation
(36:46) The reality with HIT and HVT 
(37:11) Dorian Yates and Blood and Guts
(39:00) 3 signs you're overtraining
(41:23) Why Tom doesn't implement regular deload weeks
(42:06) How frequently does Tom train a given muscle group?
(43:42) The issue with natural bodybuilding contests
(45:21) Discussing the transition to the IFBB
(46:43) Will Tom hit the stage once again?
(47:58) Discussing the Mr America
(49:00) The Hall of Shame
(51:20) Where you can learn more from Tom + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Tom:
Follow Tom on Instagram
Follow Tom 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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Joining us on the Longevity Muscle podcast is WNBF Pro Natural Bodybuilder Paul Iatomasi Jr. Paul Jr is a promoter for the WNBF and a contest prep coach! Paul is the son of Paul Iatomasi 'The Terminator Of Natural Bodybuilding' episode 23. If you haven't listened to that yet, we highly recommend that first!


Timestamps:
(00:11) Intro
(00:52) Paul's contest history
(03:15) Promoting for the WNBF
(04:08) Why the WNBF?
(04:58) Why Paul competes + discussing the WNBF magazines
(07:05) Current contest goals
(09:52) Paul's offseason, obstacles and ambitions to compete at WNBF Worlds
(16:14) Paul's contest weight, supplement and nutrition strategy
(22:35) Paul talks about the challenges with studies relating to exercise and nutrition
(30:23) Paul talks about his comeback and re-gaining lost muscle tissue
(34:12) Paul talks about different training frequencies and splits
(37:38) What motivates Paul
(42:50) Where you can learn more from Paul + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Paul:
Follow Paul on Instagram
Follow Paul on Facebook

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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Welcome back to part 2 with 2017 WNBF Junior world champion and UKDFBA Junior British Champion, Aj Morris! If you haven't checked out part 1 we highly recommend you check that out first! Aj is the founder of Natural Bodybuilding Worldwide and Made By Morris, an online ONLY coaching service that advocates and promotes natural bodybuilding and drug free physique improvement. He has personally coached over 30 clients to victory, and over 60 clients to a top 3 finish.


Timestamps:
(00:11) Intro
(00:30) Reps in reserve vs training to failure
(06:14) Recovery aspects relating to HIT
(10:45) Fatigue management
(17:00) Beating the log book and more on fatigue
(22:00) The importance of individuality and self awareness
(25:00) Where you can learn more from AJ + Outro


Thanks for listening! Please share and subscribe!

Get in touch with AJ:
Follow Aj on Instagram
Check out Natural Bodybuilding Worldwide

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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have 2017 WNBF Junior world champion and UKDFBA Junior British Champion, Aj Morris joining us! Aj is the founder of Natural Bodybuilding Worldwide and Made By Morris, an online ONLY coaching service that advocates and promotes natural bodybuilding and drug free physique improvement. He has personally coached over 30 clients to victory, and over 60 clients to a top 3 finish.


Timestamps:
(00:11) Intro
(01:30) Contest history breakdown
(04:30) AJ discusses his old-school natural bodybuilding podcast
(07:30) Working with Jordan Peters
(08:45) Discussing Natural Bodybuilding Worldwide
(14:42) Signing with NBW (What this means for athletes)
(19:58) WNBF Worlds or Natural Olympia?
(28:00) AJ discusses his mindset going into his high intensity training sessions
(31:00) AJ dives into his training - frequency / Training Split
(34:00) Recovery considerations between sessions
(40:00) Training Intensity
(46:15) Outro


Thanks for listening! Please share and subscribe!

Get in touch with AJ:
Follow Aj on Instagram
Check out Natural Bodybuilding Worldwide

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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Welcome back to the Longevity Muscle Podcast! Today we have PNBA Pro Natural Bodybuilder, Mitch Jarvis joining us! Mitch was the 2020 UKDFBA Overall UK Champion, the 2021 PNBA Pro UK Champion and Pro World Runner up!


Go to our sponsor http://trylgc.com/longevitymuscle and use the code LONGEVITYMUSCLE for 25% off your at home testing kit.


Timestamps:
(00:11) Intro
(01:00) From Gymnast To Pro Bodybuilder
(02:45) Mitch’s first injury
(04:28) Mitch’s specialization in Gymnastics 
(05:00) How Gymastics influenced Mitch’s physique
(07:30) The year Mitch Quit Gymnastics and why he transitioned into bodybuilding
(09:00) Mitch discusses his injuries and how it influenced his bodybuilding career
(10:30) Mitch discusses his contest history and goals
(11:45) The leg transformation that took IG by storm
(14:00) Why you need to stop blaming genetics!
(14:44) What Mitch’s leg routine evolved into
(17:25) Mitch’s current training approach
(19:00) Don’t let the numbers take full control over your training
(21:50) How to avoid Junk Volume
(22:00) Mitch’s training volume
(23:50) Periodizing training to failure
(24:00) Changing variables for better results
(25:45) Mitch's training frequency
(27:37) Mitch's current training split
(30:40) Why Mitch switched to 4 days per week training
(30:40) Picking exercises that "fit" you & adjusting training on the fly
(35:00) How to know if you've selected an exercise that's not agreeing with your body
(38:30) Unilateral training
(39:15) Working around tweaks and twinges
(41:00) Progressing back to heavy deadlifts after back injury
(44:00) Calisthenics and bodybuilding
(49:00) Mitch's training (rep range)
(52:00) The importance of Intensity
(53:00) Powerlifting vs Bodybuilding
(55:00) Why Mitch prefers pre-exhaust technique as of late
(59:00) How Mitch's job influences his training and recovery + motivation
(01:03:43) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Mitch:
Follow Mitch 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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Joining us for a part 2 on the Longevity Muscle Podcast is bodybuilding educator and coach, Peter Khatcherian! If you haven't checked out part 1 we highly recommend you check that out first! Peter competed in natural bodybuilding with the INBF/WNBF as well as Physique in the NPC. He is more famously known in the fitness and bodybuilding community for his YouTube videos on Old School Bodybuilding. We hope you enjoy the episode!

Go to our sponsor http://trylgc.com/longevitymuscle and use the code LONGEVITYMUSCLE for 25% off your at home testing kit.


Timestamps:
(00:11) Is the last rep actually the safest?
(04:00) Factors related to training Injuries
(07:30) Is there a best muscle building split?
(11:45) Bro splits vs full body training 
(14:50) Lessons learned 
(18:00) How often should you hit each bodypart per week?
(18:30) Addressing weak body parts 
(21:00) Execution and volume relationship
(26:00) The cons of progressing sets and RIR weekly 
(34:00) Training to align with your personality and preferences 
(37:00) Goals for the future 
(39:58) Where you can learn more from Peter + Outro 

Thanks for listening! Please share and subscribe!

Get in touch with Peter:
Follow Peter on Instagram
Subscribe To Peter 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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Joining us for a part 1 of 2 on the Longevity Muscle Podcast is bodybuilding educator and coach, Peter Khatcherian! Peter competed in natural bodybuilding with the INBF/WNBF as well as Physique in the NPC. He is more famously known in the fitness and bodybuilding community for his YouTube videos on Old School Bodybuilding. We hope you enjoy the episode!


Timestamps:
(00:59) Peter's Contest History
(06:00) Oldschool Bodybuilding
(07:30) Aspirations to win WNBF Worlds
(09:00) The consequences of competing too frequently 
(13:31) Training as a teenager vs adult for making gains
(15:00) Training smarter and working around injuries to still make gains
(18:00) Training for longevity
(18:32) Peter’s experience with High Intensity Training
(29:00) Peter discusses reps on reserve
(32:00) Training frequency
(34:00) More on HIT
(36:00) DC Training
(38:45) Being on one end of the extreme to win?
(42:30) How to fit ‘Training to Failure’ in your program


Thanks for listening! Please share and subscribe!

Get in touch with Peter:
Follow Peter on Instagram
Subscribe To Peter 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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Joining us for a part 2 on the Longevity Muscle Podcast is the one and only, 9x Pro Natural Bodybuilding World Champion, Shevon Cunningham! The episode you've all been waiting for. How does a 9x Pro Natural Bodybuilding World Champion train?! Find out by tuning in today.


Timestamps:
(00:11) Intro
(00:45) Shevon breaks down the evolution of his training
(01:57) The importance of structure
(05:00) Why you need to adjust your training based on biofeedback
(08:00) No pain no gain
(10:45) The routine of a 9x Pro Natural Bodybuilding World Champion
(16:50) Rep ranges for hypertrophy
(19:00) How structure training for longevity
(25:00) More strength does not automatically equal more muscles
(28:00) Why you have to get out of your comfort zone to build muscle
(34:40) Training to failure
(39:40) Does Shevon implement “Reps In Reserve”
(43:45) Managing recovery and training frequency
(50:03) Individual differences in training frequency and volume
(52:00) Training efficiency
(01:01:40) How long does Shevon train for on average
(01:05:48) Shevons thoughts on bulking
(01:11:05) Off-season nutrition for max gains and minimal fat gain
(01:17:30) How far away from stage weight does Shevon stay
(01:18:42) Will Shevon compete again?
(01:20:25) Where you can learn more from Shevon + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Shevon:
Follow Shevon on Instagram
Shevon's Second IG account

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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show

Joining us for a part 2 today on the Longevity Muscle podcast, is Nick Licameli from 3D Muscle Journey! Nick is a Doctor of Physical Therapy and the Injury reduction and management specialist with 3D Muscle Journey. Not only that, but Nick is also a professional natural bodybuilder.


Timestamps:
(00:11) Intro
(01:58) Competing at the muscle mayhem
(11:15) Competing as a lightweight
(19:53) Nick’s coaching experience with Jeff Alberts
(24:35) Body composition changes from off-season to in-season
(30:45) Working with Jeff Alberts and working around injury during contest prep
(55:00) Overtaining
(01:10:00) Where you can learn more from Nick + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Nick and 3DMJ:
Follow Nick 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
Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

__________________________________________________________________

If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 

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

Support the show