Longevity Muscle

Joining us today on the Longevity Muscle podcast is WNBF Pro Natural Bodybuilder Chris Elkins! Chris is a father, US Marine Veteran, full time online coach and is the co-founder of MaX-Hype Training. Not only that,  but Chris recently competed at the WNBF World Championships where he took the silver in the Pro Mens Physique Category.


Timestamps:
(00:12) Intro
(00:41) Overcoming Covid 2x!
(01:41) Transitioning back into the gym
(04:28) Chris dealing with a 10 day layoff
(06:21) Getting Silver at WNBF Pro World Championships
(12:31) Why Chris transitioned from Bodybuilding to Men’s Physique 
(14:41) Dealing with the lockdown
(22:01) From Tragedy to Triumph and how Chris almost died… literally
(33:57) How Chris recovered from shoulder surgery
(37:40) Transitioning back into training after a 6 month layoff
(42:16) Marine Mindset to overcome adversity
(45:33) When Chris caught the bodybuilding bug, Greg OG, Matt Ogus and more
(51:29) Reminiscing on 2012 - Matt Ogus vs Chris Jones
(52:57) Will Chris bring back his YouTube Vlogs?!
(58:13) How Chris Elkins connected with Matt Ogus
(01:02:37) Chris talks about his coaching business and the fulfilment it brings
(01:04:03) Chris Elkins vs Jose Francisco
(01:05:49) Reminiscing on epic Natural Bodybuilding Rivalries
(01:07:26) Where you can learn more from Chris
(01:07:53) Outro


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Get in touch with Chris:
Follow Chris on Instagram
Check out Max Hype Training
Check out Cutting Edge Physiques

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 🌎 

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Joining us today on the Longevity Muscle podcast is none other then, the Son of Zeus, the Brother of Hercules, Teddy Pantelis! Teddy is a WNBF Pro Natural Bodybuilder and has been competing for over a decade. He is also a Legion Athletics Sponsored Athlete, a Precision Nutrition Certified Coach specializing in fat loss, performance nutrition and competition prep!


Timestamps:
(0:12) Intro
(01:15) Updates from Teddy and training during the pandemic and working around injury
(13:51) OCB Yorton Cup Recap and Levi Burge
(15:31) Teddy’s dungeon
(17:30) Teddy asks Kenny some questions, 2 a days, emotional attachments and more
(23:00) Where Teddy learned about bodybuilding, his stage weight and his off-season weight
(25:10) Overcoming injury
(26:33) Teddy talks about his coach
(28:12) Best contest year
(31:52) The importance of not being married to one single approach, exercise etc.
(37:05) Learning from mistakes, exercise execution and programming
(39:21) How Teddy would do things differently moving forward
(57:00) Flexible dieting vs meal plans, gut health, meal timing and more
(01:04:47) Teddy asks Kenny more questions
(01:07:24) Protein recommendations for men and women
(01:12:19) Training frequency and intensity of effort
(01:24:39) Teddy’s 2021-2022 goals
(01:28:44) Where you can learn more from Teddy
(01:29:17) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Teddy:
Follow Teddy on Instagram
Check out Teddy's 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!)

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Welcome to the Longevity Muscle podcast! Joining us today is Natural Bodybuilding Standout, Doug Miller. Doug is not only a Professional Natural Bodybuilder, but he’s a 2x IFPA, Yorton Cup, Pro bodybuilding World Champion. He’s also won many other bodybuilding titles such as the Yorton Cup Pro International, The IFPA Pro Gaspari Classic, The NPC Jay Cutler Baltimore Classic to name a few and to put it simple, Doug is one of the greatest Natural Bodybuilders to ever grace the stage. On the business side, he’s the owner of Core Nutritionals and Crush it Collesium, a gym based in Statesville, North Carolina!


Timestamps:
(0:12) Intro
(00:16) The art of balance
(03:29) How Doug’s life has changed since he competed last
(04:32) How many employees work with Doug’s companies
(05:38) How has Doug’s training evolved since he’s competed
(08:35) Reminiscing on Doug’s epic 405lbs deadlift for 30 reps and why he no longer deadlifts currently 
(11:49) Will Doug ever compete again?
(14:17) What Doug did to transform his physique from 2009-2014
(17:32) Is your frequent competing hurting your muscle growth?!
(18:32) Was there a title that Doug wanted to go for, but he didn’t?
(21:00) The battle between Doug and Philip Ricardo Jr. 
(24:10) Doug Miller vs Kiyoshi Moody?
(25:28) How Doug accommodates his training around dealing with aches and pains
(26:59) Dealing with injury at 40 years old
(27:42) The benefits of a home gym
(29:11) Key supplements for natural bodybuilders
(30:25) Supplementing with HMB?
(36:49) A recap of the top 5 supplements
(38:46) Should you calculate EAA’s into your macros?
(39:42) EAA’s vs BCAA’s
(42:55) post workout protein
(48:32) Doug’s view on anxiety
(50:26) How Doug handled the pandemic
(01:00:34) Doug talks training arms!
(01:03:24) Where you can learn more from Doug
(01:04:09) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Doug:
Follow Doug on Instagram
The link to the paper on BCAA's 

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

Today we are welcomed by a very special guest. Someone who has inspired me from the very beginning of my bodybuilding journey. We are joined by none other than Alberto Nunez of 3D Muscle Journey! Alberto is a bodybuilding coach and a Professional Natural Bodybuilder with the WNBF.


Timestamps:
(0:11) Intro
(01:06) WNBF World Championships Recap
(10:35) Berto's experience with the PNBA
(11:46) Berto's 2022 contest goals
(16:28) The importance of starting early with your contest prep
(23:35) Transitioning back to the gym from the lockdown at home workouts
(31:00) What can influence low motivation for training?
(33:34) Berto's experience training 2x per day
(41:34) Berto's current training set up
(45:08) Working WITH your asymmetries
(54:24) The benefit of the Muscle and Strength Pyramids
(56:01) The influence your mindset has with your training
(01:05:05) Conditioning yourself for hard work!
(01:13:14) Staying calm as you approach RPE 10
(1:20:16) Are you on one end of the extreme?
(1:21:05) More isn't better they say?!
(1:26:14) Where you can learn more from Berto
(1:27:14) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Alberto:
Follow Alberto on Instagram
 Follow Team 3DMJ on Instagram
Subscribe to 3DMJ on Youtube
Check out the 3DMJ Website
Check out the Muscle and Strength Pyramids

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
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 another episode of the Longevity Muscle podcast, I’m Kenny,  your host and today we have Peter Cichonski joining us. Peter is a Doctor of chiropractic, a writer for Ironman Magazine and a professional Natural Bodybuilder. Peter is an INBA/PNBA Hall of Famer and started competing 40 years ago in 1981! 


Timestamps:
(0:12) Intro
(00:57) Mr America and PNBA Natural Olympia recap
(02:45) Peter's first contest
(03:26) Training for Longevity
(06:48) Intensity techniques at age 59, Peter's training and more
(14:47) Training outdoors 
(16:30) what is BFR training
(23:27) Benefits of BFR for injury rehab/reduction
(25:40) Are you 30 pounds over contest weight?
(30:50) Re-thinking off-season weight gain
(33:19) A case for staying 10-15 pound above contest weight
(36:40) Gaining weight vs gaining muscle
(39:21) The importance of natural light
(45:17) Elaborating on offseason weight gain
(48:37) Getting contest lean
(50:39) Peter's experience being in the film Generation Iron Natty 4 Life
(52:51) Controversy around the film and Mike O'Hearn
(01:01:15) Advice from Marshall Johnson
(01:01:15) Where you can learn more from Peter
(01:05:35) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Peter:
Follow Peter 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

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


Timestamps:
(0:11) Intro
(0:30) Contest season recap - Mr America and Natural Mr Olympia
(5:35) Dealing with obstacles leading up to both shows
(7:12) Training during the pandemic, losing muscle, and more
(10:47) Training 6-7 days per week
(15:20) Upcoming contest goals, training partners and ramping up the intensity
(20:12) Regaining lost muscle
(22:53) Natural Mr Olympia 2021
(29:48) The importance of giving yourself enough time to prep for the stage
(32:44) Planning out 2022 and competing with Kiyoshi Moody
(37:26) Ironman Magazine, Denny Kakos - INBA/PNBA President
(34:41) Shout out to Denny Kakos
(42:00) Training with Ryan Doris
(44:29) Experimenting with 4 days per week training
(48:24) Shoutout to Ben Howard and training reminders for the offseason
(51:10) Shoutout to Brian Whitacre
(52:50) Discussing the epic rivalry against Kiyoshi Moody
(59:41) Getting complacent and the importance of pushing yourself
(01:02:42) Natural Bodybuilding in the Olympics?!
(01:06:04) Are there too many Natural bodybuilding organizations?
(01:11:50) Outro


Thanks for listening! Please share and subscribe!

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
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 today on the Longevity Muscle podcast is 3x Classic Physique Natural Mr Olympia Champion, Brandon Lirio! Not only that, but Brandon is a INBA/PNBA Hall Of Famer, he was featured in the film Generation Iron Natty 4 Life, is a writer for Iron Man Magazine and the Director of Battleground Fitness.


Timestamps:
(0:11) Intro
(1:02) Road to the 2021 PNBA Natural Olympia
(7:22) Having an anchor when dealing with adversity
(13:14) Are you always thinking "worst case scenario?"
(18:11) Where Brandon is at mentality post Olympia
(26:37) Self sabotaging behaviour
(32:29) Offseason Improvements
(37:11) Training leading up to the contest
(42:41) How Brandon structures his training for longevity and maximal growth
(51:35) Preventing burn out
(55:25) Are you self aware? Do you know what you've gotten yourself into?!
(59:51) Brandons experience being in the film Generation Iron 4
(01:09:33) Are you built to squat, bench press and deadlift?
(01:11:56) How Brandon became a writer for iron man magazine
(1:15:07) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Brandon:
Follow Brandon on Instagram
Check out Brandon's 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

Welcome back to another episode of the Longevity Muscle podcast! Joining us today is Paul Revelia of Pro Physique Inc. Paul is one of the most sought out contest prep coaches in the world! Not only that, Paul is a Professional Natural Bodybuilder.


Timestamps:
(00:7) Intro
(0:31) Recent experience at the IFBB Olympia Contest
(4:54) Competing naturally in the IFBB?!
(7:02) Drug use in bodybuilding
(9:13) Discussing the PNBA Natural Mr Olympia
(9:24) Paul's upcoming contest goals and the last time he competed
(12:46) Why Paul competes in Classic Physique and Men's Physique
(15:49) Competing in multiple organizations as an amateur vs pro
(17:27) The evolution of Paul's coaching business
(23:19) Using fear as a positive to propel you forward
(27:22) Transformation challenge and offering solutions to clients needs
(29:50) Putting in the work, social media pitfalls and more
(31:28) Getting sucked into the instagram highlight reel
(34:47) Shout out to Brian Whitacre
(40:35) Why and when going harder isn't better!
(50:32) Difference between fat loss for "lifestyle clients" vs competitive athletes
(53:54) Where you can learn more from Paul
(55:16) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Paul:
Follow Paul on Instagram
Follow Team Pro Physique on Instagram
Check out Pro Physique's 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

Welcome back to the Longevity Muscle podcast! Joining us today is PNBA Professional Natural Bodybuilder and WNBF Lightweight World Champion, Ben Howard! Ben is also an online coach and provides one on one personal training.


Timestamps:
(00:9) Intro
(0:57) Updates from Ben and a contest season recap
(6:29) Ben discusses the current UK standard of natural bodybuilding
(9:46) Competing against Mitch Jarvis
(14:45) Why Ben didn't compete at the 2021 Natural Mr Olympia Contest
(15:54) How Ben plans to make improvements this upcoming offseason
(22:56) A case for deadlifts to build a bigger back
(26:34) Training frequency and volume in relationship to deadlifts
(31:00) Making your training "fit you" for better quality of life and longevity
(34:48) Ben talks about his personal training business
(35:46) Training frequency, genetics, progress over the years and more
(41:43) Why enjoyment/preference should be considered into your approach
(45:51) Ben's approach to working around training obstacles during prep
(48:47) Training smart and adapting your approach
(50:29) Balancing family, work and more with bodybuilding and competing
(53:34) Discussing the UKDFBA, PNBA and his upcoming contest goals
(57:48) A healthier route to competing in drug free natural bodybuiding
(01:00:07) Ben talks about the severity of over dieting for shows
(01:04:18) The benefit of not having to make weight for a contest
(01:07:47) Ben talks about why he doesn't regularely implement deload weeks
(01:11:13) Where you can learn more from Ben
(01:12:51) Outro


Thanks for listening! Please share and subscribe!

Get in touch with Ben:
Follow Ben on Instagram
Check out Ben's Website
Check out Ben's Training Blog

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 today's episode of 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:
(00:8) Intro
(1:46) Updates from Nick
(6:52) Nick's take on the 2021 Mr America contest
(12:32) Will Nick compete at the Mr America contest in 2022?
(15:43) How Nick became 3D Muscle Journey's Injury Reduction & Management Specialist
(20:50) Are you chasing the status/title?
(26:53) Who and what specifically influences Nick's approach to bodybuilding?
(30:12) Why it's really you "vs" you
(32:15) "No pain, no gain?"
(39:22) A discussion about pain, the "pain scale" and more
(50:26) Nick discusses manual therapy
(54:42) Where you can learn more from Nick
(56:27) 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