Longevity Muscle

Welcome back to the Longevity Muscle Podcast! Today we have Ben Howard joining us for a Part 2. Enjoy.

00:55 Intro: Reconnecting After 3 Years!
01:50 Ben’s World Championship Contest Season Breakdown
02:45 Is Ben’s Physique Better Today Than His WNBF World Championship Physique?
03:40 Ben’s Redemption From His “Failed” 2024 Contest Prep
06:31 Global Impact And The Reach Of Natural Bodybuilding
07:26 Blue-Collar Bodybuilding: The Reality Behind The Grind
10:15 Ben’s Recommendation: Super Bulking Vs. Lean Gaining
11:10 Dave Goodin: A Natural Bodybuilding Hero
14:01 The Next Big Thing In Natural Bodybuilding?
19:16 Mitch Jarvis Vs. Ben Howard: A Tale Of Two Champions
19:55 Ben’s Experience At The PNBA Worlds With AJ Morris
22:15 Ben Talks About The HIT Training Gym And Nautilus Equipment
27:39 Ben’s Upper-Lower Routine For The Natural World Championship
30:52 Why Ben Doesn’t Deadlift From The Floor Anymore
33:09 Why Ben Didn’t Use HIT Before Worlds (A Case For Reps In Reserve)
39:52 HIT Training Is Harder Than You Think (Ben’s Honest Take)
41:07 The Style Of Training Ben Enjoys From Time To Time
41:48 HIT Training All Year Long (The Truth)
44:31 The Importance Of Rest And Recovery For Maximizing Gains
48:29 Ben’s 3-Way HIT Training Split REVEALED
56:27 The Pre-Exhaust Method And Where To Learn More
56:47 1 Set To Failure, 3 Days Per Week (Recovery Impacts)
58:54 Mike Mentzer’s Full-Body Training: Ben’s Take On Frequency
01:01:22 World Champion Naturals Using HIT Training (1x Per Week Frequency)
01:01:42 The Magnificent Andy Palmer And His Training Insights
01:03:05 Is HIT Training Superior? Ben's Unfettered Take On Its Effectiveness
01:05:45 The Best Way To Train: The Reality Of High-Intensity Methods
01:06:40 Overtraining And Under-Recovering: How To Spot The Signs
01:07:45 Kenny’s Real Experience With 3x Per Week Full-Body HIT Training
01:09:13 Ben’s Experience With 6 Days Per Week High-Volume Training
01:10:40 The Lesson Learned From Training Mistakes
01:12:47 A Day In The Life With Ben Howard
01:15:57 Where You Can Learn More From Ben Howard
01:17:38 The Rise Of Natural Bodybuilding Worldwide

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Welcome back to the Longevity Muscle Podcast! Today we have Mr. Natural USA joining us, Jean Laguerre. 

00:52 Jean’s Incredible Contest Longevity in Natural Bodybuilding
09:28 What’s Really Possible Naturally At 62 Years Old!
13:15 The Deeper Meaning Of Training (Jean’s Wisdom Revealed)
16:34 How Jean Trains at 62 Years Old! (Why & How His Training Evolved)
28:36 The Real Secret To Lifting Longevity (Jean Explains What He Would Have Done BETTER)
32:59 Jean Laguerre Talks Arthur Jones’ HIT & How It Compares To Other Training Methods (The Truth)
38:12 Jean Laguerre on Muscle Soreness, The Pump & Why You Should Care
41:02 Why 3 Days Per Week Training Is Effective
44:27 How Jean Trained for the PEAK of His Competitive Career!
45:27 Why Jean Laguerre Never Did Full Body Workouts
48:09 Jean’s Most Productive 3 Day Per Week Split Training Routine
48:33 From The NPC to the WNBF (This Changed Natural Bodybuilding!)
50:04 Jean’s Most Memorable Contest & Why
52:49 Jean’s Personal Training Studio, Coaching, Book & How You Can Learn More

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Welcome back to the Longevity Muscle Podcast! Today we have 6x Natural Pro Bodybuilding Overall Champion & DFAC World Champion joining us Julien Brüske. 

00:45 Intro & Julien’s Location at FIBO Expo
02:06 DFAC World Champion Julien Brüske’s Career Highlights
06:51 The End of Julien’s Natural Bodybuilding Career Explained
11:07 PEDs: Why Julien’s Moving to IFBB (The BIG Motivator)
16:09 Who Will Be the Next Classic Physique Mr. Olympia Champion?
17:50 Enhanced vs. Natural Bodybuilding (What You NEED to Know)
23:42 Inside Politics of Natural Bodybuilding (Julien’s Personal Experience)
25:45 Top Natural Athletes Who Switched to the IFBB
27:05 The Most Competitive Natural Show Julien Has Ever Competed In
29:41 Babacar Niang vs. Julien Brüske (Julien’s Honest Opinion)
31:04 Julien’s Thoughts: Oscar Moscat vs. Babacar Niang Showdown
32:34 The Toughest Natural Bodybuilding Show Featuring World-Class Athletes
35:09 Julien’s Daily Offseason vs. Prep Training Routine (A Day in the Life)
41:54 How Julien Trained for His Greatest Natural Bodybuilding Season Ever
59:53 Julien’s Encouraging Words + Where to Learn More About His Journey

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Welcome back to the Longevity Muscle Podcast for our second episode of the Women's series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women's natural bodybuilding circuit.

00:55 Deload Weeks, Rest Days And Why They Matter
01:44 Zena’s Story As A 3DMJ Athlete Spotlight
02:24 Meeting AJ Morris + Olympic Motivation
05:50 5 British Titles (Zena’s Natural Bodybuilding Wins)
08:34 How Zena Got Sponsored
12:25 Inside Zena’s Championship Season
15:39 What Drives Zena to Compete Naturally
19:35 Competing While Working Night Shifts
23:22 Zena’s Weekly Training Frequency & Split
24:50 Advice: Tired, Unmotivated, Not Progressing?
27:21 How Often Zena Trains Per Week
28:01 Zena’s Long-Term Bodybuilding Goal
32:05 Zena’s Figure Athlete Role Models
33:22 Why AJ Morris Became Her Coach
35:14 Why Zena Stopped Using RIR Training
37:01 Sets per Exercise (Zena’s Approach)
38:49 Evolving Her Training with Experience
40:13 What It Takes to Be a Natural Champion
41:00 Zena’s Ideal Exercise Volume Per Workout
42:51 Why She Never Skips Deload Weeks
44:51 In-Season vs Off-Season Diet (2023–2024)
49:00 Pre-Workout Meal At 5–6 AM
50:35 Afternoon Training & Rolling Splits
51:48 How She Handles Chocolate Cravings
52:44 Zena’s Physique Goals for 2025
54:50 Training with Coach AJ Morris
55:36 Programming Deadlifts for Strength & Aesthetics
58:22 Zena’s Height, Stage Weight & Off-Season Target
59:05 Natural Bodybuilding Goals for 2026
01:01:42 Zena’s Message to Aspiring Athletes
01:04:24 Where to Follow Zena & Learn More

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Welcome back to the Longevity Muscle Podcast for part 2 with 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt.

00:57 Training Smart at 55 for Longevity
01:52 Dean’s Weekly Training Frequency
02:33 Dean’s Training Split
02:39 Managing Aches and Pains in Your 50s
03:41 What Dean Would Change if He Competed at 55
06:22 Why Dean Stopped Competing in Bodybuilding
09:47 Training Less but Lifting Heavy Over 50
12:04 Staying Shredded and Happy at 55
16:49 Dean’s Tips for Building Muscle After 50
18:49 How Fat Loss Boosts Motivation Over 50
20:00 Dean’s Daily Diet and Full Meal Breakdown
24:37 4 AM Workouts and Their Longevity Benefits
27:24 Public Gym vs Home Gym for Lifters Over 50
29:11 Daily Protein Intake After 50
30:06 Carbs and Fats: Dean’s Over-50 Macro Plan
31:38 Carb Timing for Fat Loss - Is It Worth It?
34:23 Dean on Cheat Meals at 55
37:02 Mindset, Happiness, and Spirituality in Fitness
37:35 Dean’s Mental Approach to Aging
41:19 Lifting Philosophy and the Pursuit of Happiness 

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Welcome back to the Longevity Muscle Podcast! Today we have Philip Ricardo Jr. & Kiyoshi Moody joining us for our first ever episode of the Longevity Muscle Roundtable Series. Enjoy!

Timestamps
01:39 Philip Ricardo Jr. joins
02:09 Philip on longevity and training
05:38 Kiyoshi Moody enters
06:42 Legends roundtable begins
08:09 Kiyoshi’s IFBB season plans
09:01 IFBB vs. Philip Ricardo Jr.
09:17 NPC Team Universe
09:49 Competing vs. Kai Greene
11:28 Kai Greene joins NPC
11:46 IFBB pros they’ve faced
12:06 Kiyoshi’s weight then vs. now
12:46 Size vs. conditioning
13:48 Ricardo vs. Moody – rivalry
14:41 Natural bodybuilding’s biggest rivalry
17:19 When Kiyoshi first saw Philip
19:57 Ideal bodybuilding physique
21:31 Stacked IFPA show
22:30 Natural bodybuilding super-show
22:42 Natural Olympia showdown
24:01 Kiyoshi’s cancer story
24:25 Legendary comeback
27:08 TRT – Kiyoshi’s take
30:24 PED use?
30:50 Kiyoshi’s test results
31:14 TRT vs. natural competition
35:00 7 years vs. lifetime natural
40:10 Kiyoshi at Team Universe
41:30 Is Philip retired?
41:53 Motivation at 54
44:17 Was Ronnie Coleman natural?
45:46 Kiyoshi’s bodybuilding dream
49:06 NPC ban explained
49:54 IFBB pro card after 50
52:15 Posing as art
53:13 Natural bodybuilding’s biggest stage
53:39 Kiyoshi’s current goal
55:53 Gym camaraderie then vs. now
57:11 Training over 50
01:07:21 Training frequency after 50
01:08:20 TRT – final thoughts
01:12:19 Longevity = THIS...

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Welcome back to the Longevity Muscle Podcast! Today we have 1995 WNBF Natural Pro Bodybuilding Overall World Champion & Mr. Universe Eddie Hernandez joining us! 

Timestamps
0:49 Natural Pro Dwayne Broadway Introduction
1:54 1995 WNBF World Champion Eddie Hernandez
2:55 Eddie Hernandez vs. Kai Greene Showdown
3:49 Daily Routine of a Natural Bodybuilding Champion
4:40 Trainer, Teacher, and Coach – Eddie’s Roles
5:11 Training 4-5 Days a Week at Age 61
5:38 Eddie’s Stage Weight & Height in the 90s
6:37 Facing Natural Bodybuilding Legends
7:16 Who Inspired Eddie to Compete
10:27 Conditioning in 90s Natural Bodybuilding
11:07 The Bodybuilder Who Inspired Kai Greene
13:23 Kai Greene: Natural Genetic Anomaly?
14:19 Why Eddie Says Kai Greene Was a “Problem”
15:03 Top Natural Bodybuilding Earners
15:42 Why Eddie Retired from Competition
17:29 Training in the “Dungeon” Gym
17:51 Why Eddie Stayed Natural (Never IFBB)
18:21 NFL Tryouts: Cowboys & Giants
18:30 Why He Stopped Powerlifting
18:52 Why He Still Trains Like a Bodybuilder
19:21 Machines vs. Free Weights Pre-Contest
20:09 Eddie’s Pre-World Championship Training Split
20:39 Dorian Yates Style Training for Naturals
22:23 Best Compound Lifts for Muscle Growth
23:27 Deadlifts: Are They Essential for Growth?
24:00 Ideal Rep Range to Maximize Muscle
24:16 One Regret from His Bodybuilding Career
25:24 Duration of Training Sessions
25:47 Injuries & Lessons Learned
26:25 The Serious Risks of Overtraining
29:49 Eddie’s Current Training at Age 61
32:20 Natural Bodybuilding Today: Eddie’s Take
33:33 Eddie’s Diet as a World Champion
34:52 How Much Protein for Muscle Growth?
35:11 Eddie’s Cardio Protocol for Shredding
36:00 90s Natural Pros Were Big & Tall
36:25 Fantasy Matchup: Eddie vs. Broadway
37:12 The Longevity Muscle Podcast Mission
38:05 First Ever Natural Pro World Champion
38:39 Duane Ball: Eddie’s Training Partner
39:33 Jose Guzman: The Natural Ronnie Coleman
40:21 Mike Mentzer or Dorian Yates?
40:49 Eddie’s Diet Now at 61 Years Old
41:26 Bernard Sealy Shoutout
42:30 90s vs. Modern Conditioning
43:54 Message to the New Generation

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Welcome back to the Longevity Muscle Podcast! Today we have DFAC Natural Pro Bodybuilding Overall World Champion, Mr. America Winner & WNBF Pro Robert Thompson Jr. joining us!

Timestamps
00:35 Natural Pro World Champion, Mr. America Winner
00:57 Starting a gym in the Cayman Islands (why & how?)
01:48 Robert wins DFAC Worlds & finding purpose 
02:59 DFAC pros (what it means)
03:30 Robert Thompson Jr. on stage with...
04:00 Life changing decisions…
07:20 Robert’s gym in the Cayman Islands!
09:30 Born in Jamaica raise on the Cayman Island
10:12 Robert’s competitive history playing high level football (soccer)
10:55 A life altering knee injury that led to bodybuilding GREATNESS!
13:20 Life in the Cayman Islands
15:12 Training with a meniscus injury (why Robert isn’t competing this year)
16:46 Recovering from severe burn out due to overworking & high level stress
19:35 “Being a personal trainer…” - Robert’s goal
20:15 Robert talks about his clients, mental health & suicide.
21:55 Robert’s message to those who are struggling
23:19 Social media is a tool (It's how you use it...)
25:03 Robert Thompson’s training approach (mindset)
27:30 Compound lifts
27:58 Isolation lifts
28:02 This is the key for adding new muscle tissue!
29:09 Robert’s ideal rep range
30:05 Robert’s training split (deadlifts on leg day or back day?)
31:03 Intensity of effort
32:35 Is training the same offseason vs. Contest prep? (Robert explains)
34:10 High reps or low reps? Robert explains
34:58 How many hard sets per exercise?
37:05 Training to failure

Robert on IG: https://www.instagram.com/robertjr_dfacpro/
Lift Studio: https://www.liftstudiocayman.com/

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Welcome back to part 4 with Aj Morris! If you haven't checked out part 1-3 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. 

Timestamps 
00:33 Aj Morris talks Longevity Muscle Magazine - are you subscribed yet? ;)
01:47 Natural Bodybuilding Worldwide (what’s good?!)
04:41 Natural Pro British Champion Zena
04:51 Natural Pro World Champion Ben Howard trains 3x per week 
05:09 Brand awareness worldwide is the goal
05:31 AJ becomes a show promoter with NBW & the UKDFBA
06:25 Why did AJ choose the UKDFBA?
08:45 AJ’s first ever bodybuilding show 
09:34 What’s the BIG motivator for Natural Bodybuilding Worldwide?
11:15 UKDFBA is non profit!
12:06 Why there is nothing wrong with making a profit
13:23 You must be a reputable pro to compete at the NBW International!
16:23 WNBF Worlds (AJ’s experience)
17:29 WNBF Galaxy will be MASSIVE!
17:39 WNBF Worlds needs this…
19:30 The EPIC photo taken by AJ Morris himself
19:55 This is a BIG issue at WNBF Worlds (AJ explains)
25:18 The practical benefits of earning a profit 
26:59 Natural Bodybuilding Worldwide Clothing! (Check it out!!)
29:25 What the clothing really represents…
29:35 The steroid epidemic in teenage bodybuilding
30:19 Team 3DMJ, Nick Wright Bodybuilding, Matt Ogus!
30:33 How AJ Morris discovered NATURAL Bodybuilding
31:23 Why AJ Morris doesn’t train with Los Vickers
32:38 The key to being massively productive!
34:42 “I'm in a constant battle…”
38:03 Gary Vaynerchuk mentality 
39:33 The motivation for what AJ Morris is building 
41:22 AJ Morris’ experience working with Jordan Peters 
43:20 Getting shredded and competing in 2025
47:46 Winning WNBF Worlds, ANBF Elite Pro, NBW International 
49:48 Why AJ Morris wants to compete with Ben Howard!
52:34 AJ Morris talks about the podcast!
54:48 The BIG episode where we talk training! 

Aj Morris on IG: https://www.instagram.com/ajmorris_/
Aj Morris on YouTube:  @AJMorrisFitness  
Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/
NBW Events: https://events.naturalbbworldwide.com/

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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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