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)

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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

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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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Joining us on the Longevity Muscle podcast is Dwayne Broadway, a former Teenage Mr. America Winner and WNBF Mr. Universe Winner. Dwayne Broadway (67 years old!) shares his story including a breakdown of his most memorable natural bodybuilding contests. Enjoy!

Timestamps:
(01:10) Dwayne turns 67!
(02:02) The secret for having high energy past age 60
(03:04) Mike Mentzer’s High-Intensity Training
(04:16) The exact 3 way split revealed
(05:48) Why train 3 days per week?
(07:00) AM workouts (a sample morning routine)
(09:02) Is Dwayne a family man?
(9:54) Was Mike Mentzer a big influence on Dwayne?
(11:36) The MOTIVATION for Natural Bodybuilding
(14:09) Dwayne's most memorable contest (Why High Reps? The EPIPHANY)
(16:00) Why 3 days per week? (A case for training less)
(17:46) Lower body workout explained
(21:45) The ideal workout schedule
(25:49) Why exercise order matters
(32:04) Upper body workout (A) explained
(36:44) Exercise execution (control is key!)
(38:43) How many hard sets per exercise?
(39:13) Drop sets explained
(39:32) Machines vs. Dumbbells (What does Dwayne prefer?)
(41:33) Upper Body Workout (B) Explained
(45:05) Staying in tip top shape at age 67 (Reveals his physique live!)
(49:22) Recuperation is the key to Longevity
(51:05) Dwayne’s Ideal schedule if he could
(55:26) The Legend Dwayne Broadway (Beyond the Universe)
(01:07:57) Where you can learn more!

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Joining us on the Longevity Muscle podcast for a part 3, is Mr. Natural Canada, OCB/IFPA/WNBF Pro Natural Bodybuilder, Tom Kiatipis. Tom has been training since the 90's and earned his pro card with the IFPA. 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
(01:30) How's it going (Tom and Kenny re-unite)
(02:28) An update from Tom Kiatipis 
(06:08) The longevity mindset you NEED
(06:58) How to thrive into your 50's, Natural Bodybuilding, Competing
(08:04) Contest shape vs off-season shape (The TRUTH)
(10:20) Competing for the Yorton Cup
(10:48) One of the best natural bodybuilders ever
(11:54) Shevon Cunningham vs. Brian Whitacre (Yorton Cup 2015)
(15:21) What's the point of competing in natural bodybuilding?
(18:21) Why Tom Kiatipis stopped competing only to return again...
(20:16) High volume training vs. high intensity training (Tom's process)
(21:41) Tom Kiatipis reveals his current training routine
(23:20) Recovery is the key to muscle growth (more is not better!)
(27:39) Tom's nutritional philosophy (bulking not advised)
(31:28) Energy expenditure, Matt Kiatipis, high performance growth
(33:55) Why 2x per week full body workouts?
(42:16) The wisdom of Tom Kiatipis 
(44;29) Longevity Muscle Podcast (The Guest's)
(45:36) YouTube comments (The Trolls)
(46:45) The future of the Longevity Muscle Podcast
(49:20) How would Tom stack up against today's natural bodybuilders
(50:21) Longevity = THIS!
(50:48) Building muscle over the age of 50
(54:29) The truth about recovery for muscle growth
(01:00:01) Moving to Greece
(01:02:39) Keep the promise you make to yourself (daily wins)
(01:04:56) Where you can learn more from Tom
(01:07:30) Outro

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Welcome back to the Longevity Muscle Podcast where we are joined by Alex Leonidas aka AlphaDestiny for a part 3! If you missed part 1 and 2, highly recommend you listen to that first! Alex is a natural bodybuilder, strength athlete, coach and YouTuber!

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

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Support Longevity Muscle on Patreon and we will give you a special thank you shout out on the Longevity Muscle Podcast!

Timestamps:
(00:11) Intro
(03:26) Update from Alex Leonidas
(10:28) Is Alex Leonidas a full time YouTuber?
(13:13) How did Alex's recent contest prep/fat loss phase go?
(14:31) Why does Alex choses to be vegan? (plant based diet explored)
(24:23) Did Alex lose strength on his cut?
(30:08) Does Alex miss eating meat?
(40:27) A day in the life (Alex shares his ideal diet)
(46:50) The best time of day to train... for Alex!
(53:37) Alex's experience with high reps, low reps and fatigue
(59:26) Lengthened biased work (pros and cons)
(01:07:25) The benefits of Keiser equipment and bands (when and why)
(01:09:26) Alex Leonidas shares his current training routine
(01:12:47) Does Alex Leonidas experience DOMS as an experienced lifter?
(01:18:20) Full Body workouts (this is why)
(01:30:33) Training hard 5-6 days per week (the caveat?)
(01:36:54) Where you can learn more + Outro

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