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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The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

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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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Get in touch with Eric:
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The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

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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

Thanks for listening! Please share and subscribe!

Get in touch with Stuart:
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Join our Longevity Muscle Yo

The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

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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!

Thanks for listening! Please share and subscribe!

Get in touch with Dwayne:
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The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

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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

Thanks for listening! Please share and subscribe!

Get in touch with Tom:
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Join our Longevity Muscle YouTube Membership

The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

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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!)

Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine (written articles with the top natural bodybuilders in the world - topics around training, nutrition, mindset, lifestyle and competing - monthly Q&A's and more!)

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

Thanks for listening! Please share and subscribe!

Get in touch with Alex:
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Follow Longevity Muscle Magazine on Instagram
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The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

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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:
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Follow

The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

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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:
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The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

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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:
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Follow Longevity Muscle

The Longevity Muscle Store is officially open! Now’s your chance to own a piece of natural bodybuilding history. We’ve launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they’re gone, they’re gone for good. 👉 Grab yours now: LongevityMuscle.Store

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

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Support the show