Welcome back to the Longevity Muscle Podcast! Today we have 2x British Champion, Musclemania World Champion & Lifetime Pro Natural Bodybuilder Tony Montalbano.

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Timestamps:
(00:11) Intro
(00:45) Tony's biggest inspiration (Rocky Balboa)
(02:29) The transition from gym owner to actor (but why?)
(06:15) How old was Tony when he first competed (and why?)
(11:17) How old was Tony when he retired from competition?
(12:00) Lifetime natural status (who else?)
(13:30) Tony's stage weight vs. offseason weight
(15:34) The ideal offseason weight for Tony
(18:06) Tony's ex wife (were the methods too extreme?)
(19:54) Is acting full time for Tony?
(20:47) Will Tony ever compete again?
(26:01) Politics in natural bodybuilding and why Tony stopped training 
(31:28) Exercises Tony is looking to progress towards (and why)
(33:22) Why Tony doesn't train legs anymore (all or nothing)
(34:39) Lessons learned from training?
(35:57) Tony's training leading up to his peak physique
(38:32) Tony's version of MAX-OT
(39:54) The advantages of pre-exhaust (when and for whom?)
(42:01) Training frequency
(44:02) How frequently did Tony change his training?
(44:50) Aches and pains during Tony's competitive years
(45:39) Mike Mentzer's HIT
(45:57) The "Most" productive routine
(47:30) Tony's favourite training program
(48:16) Rep ranges for compound vs. isolation
(52:12) What exercises did Tony have to avoid because of his shoulder(s)
(52:52) Training to failure
(53:38) MAX-OT vs. Mike Mentzer's HIT
(55:02) Brooks Kubik's Dinosaur Training
(55:46) Tony reads out some of his training & nutrition journals!
(01:02:36) When you can learn more + Outro

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Welcome back to the Longevity Muscle Podcast! Today we have 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt.

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Timestamps:
(00:11) Intro
(00:55) How long Dean trained before competing (contest history breakdown)
(14:51) How Dean met Ian Duckett
(17:41) Dean’s current training philosophy
(23:46) How Dean’s training changed for muscle growth
(26:19) Dean’s High Intensity Training experiment
(33:54) Dean’s volume, frequency and rest periods for muscle gain
(38:31) Dean’s take on training to failure
(43:47) What does Dean do for a living?
(44:50) More on training to failure
(48:44) Dean’s exercise execution explained
(51:24) Dean’s Upper Lower training system during his peak
(58:14) Dean’s current training regime at 54 years old (explained in detail
(01:30:52) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Ian:
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Welcome back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us for a part 2, Ian Duckett! Ian won the British Europe Pro Am Worlds 2x. He also placed 2nd at WNBF Worlds in the lightweight division and 3rd in the masters division. In total Ian competed in a total of 82 shows to date. He has also competed in powerlfiting. He is the founder of bodyindesign, author of OLD BUT STRONG, is a personal trainer, and professional natural bodybuilder!

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Timestamps:
(00:11) Intro
(01:07) How many clients does Ian currently train?
(03:16) Does Ian train from home?
(05:17) What time of day does Ian train and why?
(16:32) Ian’s training schedule
(26:30) What inspired Ian’s current training?
(32:48) The workouts explained
(37:37) Ian's training experiment (who is it for?)
(41:24) Revamping a custom training routine
(43:25) Overtraining and evolving your training as you get older
(47:15) Choosing an approach that makes you happy
(50:02) Will Ian ever go back to HIT?
(50:34) What lead to burn out?
(54:45) Inspired by Serge Nubret
(59:45) Context specific (Stay in your lane!)
(01:02:21) Ian's workout explained in more detail
(01:10:34) You have to enjoy it!
(01:10:49) Why Serge Nubret?
(01:12:57) Danny Padilla workout split
(01:14:11) The chosen four
(01:15:08) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Ian:
Follow Ian on Instagram

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Welcome back to the Longevity Muscle Podcast! Today we have Mr. Brock Waugh joining us for a Part 2! Brock is an Australian bodybuilder, co founder and co owner of More Than Muscle.

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Timestamps:
(00:11) Intro
(00:47) Update from Brock
(02:39) Brock and Joel’s Natural Bodybuilding Documentary
(06:40) Why Brock doesn’t train with Joel
(09:39) More Than Muscle Clothing Line
(11:40) Brock’s training leading up to his contest
(14:44) How long Brock’s diet lasted
(17:33) Brock’s weight at the start vs. end of his diet
(19:20) Hunger during a diet
(20:03) Brock’s peak condition
(20:55) Weight classes in natural bodybuilding
(21:22) Competing in the ICN
(21:37) How lean does Brock get
(22:39) Who does Brock’s diet?
(23:36) Does Brock track his macros?
(26:50) Sugar addictions
(28:45) Does Brock experience cravings?
(30:06) Mindset, sacrifices and not giving into cravings
(31:48) More on Brock’s training split
(32:51) Training 2x per day
(34:27) Brock’s having a baby
(35:45) Will Brock change his training during fatherhood?
(37:41) Surrounding yourself with the right people
(38:26) Joel’s training during fatherhood
(40:18) Kevin Levrone training layoffs and more
(41:48) Growing into a competition as a natural bodybuilder
(43:20) More on Brock’s training split
(45:01) The physiques in the Silver Era and Golden Era
(46:41) Brock’s reasoning for drops sets and supersets
(46:56) Why Brock changed the exercises
(47:54) Training based on “feel” and performing sets to failure
(54:20) Will we offer print for Longevity Muscle Magazine?
(56:06) Outro

Thanks for listening! Please share and subscribe!

Get in touch with Brock:
Follow Brock on Instagram
Subscribe to More Than Muscle on Youtube
Brock and Joel's Natural Bodybuilding Documentary

Get in touch with Kenny and Longevity Muscle:
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Today on the Longevity Muscle podcast, we have Philip Ricardo Jr  joining us for Part 3! Check out Part 1 & 2, if you haven't already!

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Timestamps: 
(00:11) Intro
(00:46) Update from Philip
(01:49) Philip's natural bodybuilding retirement...
(08:51) Philip's involvement in the INBA/PNBA
(12:47) A Natural Bodybuilding Announcement
(14:40) How's Philip's current training?
(19:40) Training with Marshall Johnson
(20:40) Training with clients vs. training alone
(22:26) Training Frequency now vs. then
(24:14) Intensity of effort now vs. then
(31:45) What it was like training 4 days per week
(34:22) Mindset and adaptation 
(40:32) Why it's better to prioritize for longevity
(44:46) Wisdom, skills & learning 
(46:00) Where you can learn more from Philip + Outro

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

 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com

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Today on the Longevity Muscle Podcast, is 3x British Champion & 2x European Champion Paul Roberts.

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Timestamps: 
(00:11) Intro
(00:43) Update from Paul
(01:09) Paul’s competitive history
(03:42) Training 2x per week for 5 years (how & why?)
(24:44) Paul’s experience dealing with burn out
(28:55) What’s Paul’s training like now?
(32:12) How does Paul view progression currently?
(38:56) Paul’s contest history in more detail
(49:32) Why MAX OT?
(55:16) How tall is Paul and what is his contest and offseason weight
(57:04) Why Paul stays closer to contest weight
(59:16) How much protein does Paul consume and why?
(01:04:52) What time of the day does Paul prefer to train?
(01:08:24) Paul’s experience training in a fasted state
(01:11:52) Where you can learn more from Paul + outro

Get in touch with Paul:
Follow Paul 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

 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com

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Today on the Longevity Muscle Podcast, is a very special guest. Someone who has been on the podcast before and has inspired me from the very beginning of my bodybuilding journey. We are joined by none other than Alberto Nunez of 3D Muscle Journey. Since the time Alberto was last on the podcast he won the prestigious WNBF Mr Universe title.  Outside of being a natural bodybuilding pro, Alberto is a bodybuilding coach and educator.

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Timestamps: 
(01:02) Living in Holland vs. Toronto vs. Colorado
(04:48) The influence that weather can have on motivation (why?!)
(05:26) How is life for Alberto with a newborn?
(09:00) Ryan Doris & not following a 7 day cycle (Alberto’s reasons)
(11:07) Consistency with training with high life stress (what can you do?)
(14:14) The pursuit of optimal
(15:35) Why do we self sabotage?
(18:20) Alberto training app (program hoppers anonymous)
(20:04) The importance of ‘buy in’
(26:36) Working with Team 3DMJ
(29:02) Alberto’s mindset and training during his Mr Universe win vs. now
(34:04) Competing against Rob Peacock (The Result!)
(36:06) Lightweight vs. Heavyweight… does it even matter?
(36:20) When Alberto was coached by Layne Norton
(37:25) The importance of symmetry in natural bodybuilding
(41:53) Alberto’s top 5
(45:44) Jim Cordova comeback?
(46:22) Jeff Rodrigues… where did he go?
(49:36) Drugs in natural bodybuilding… not as much as you think?
(51:25) Your training age matter, here’s why!
(52:50) Alberto’s current training routine (his why)
(58:50) learning from the ones who’ve paved the way
(59:29) Alberto’s Mr Universe Training Routine
(01:03:57) Why do bodybuilders add more during contest prep?
(01:06:47) Training 3 days per week (Do you need as much as you think?)
(01:10:01) What’s next for Alberto?
(01:14:21) Where you can learn more from Alberto + Outro

Get in touch with Alberto:
Follow Alberto on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Welcome back to the Longevity Muscle Podcast where we sit down with WNBF Professional Natural Bodybuilder, British Champion & UIBBN World Champion, Matt Argall.

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Timestamps: 
(00:11) Intro
(00;37) Ben Howard
(00:57) Matt’s most memorable contest wins
(04:31) UIBBN World Championships
(07:04) Competing & WNBF Worlds with Shevon Cunningham & Brian Whitacre
(13:24) Has Matt competed since WNBF Worlds?
(15:26) Why did Matt start competing in natural bodybuilding?
(17:02) The mindset shift from offseason to contest season (motivation)
(19:11) What motivates Matt to train and compete at 45 years old
(22:47) Drawing inspiration from the Silver era & Golden era
(22:43) Steve Reeves & Natural Bodybuilding
(26:53) Pros and cons of putting a limit on yourself (is ignorance bliss?)
(30:33) How Matt met Ben Howard
(31:25) Matt’s training leading up to the World Championships
(35:38) Matt’s approach to pyramid sets
(39:58) Matt’s experience with higher rep training
(42:58) Leaving reps in the tank
(44:55) Never sacrifice quality rep
(45:23) Matt’s old 3 day routine he did for 20 years!
(47:55) Matt’s current 4 day routine
(50:15) Why Matt follows a strict 7 day cycle
(51:31) How many hard sets per exercise during the 3 day routine?
(55:15) more volume lead to more gains after 20 years of training
(57:23) Mindset and why Matt changed his training after 20 years
(58:12) Is it time to adjust your training?
(01:00:19) What’s next for Matt?
(01:02:44) Progression is more than just how much weight your lifting
(01:04:21) 4 sets of 10… Matt’s why
(01:06:09) Where you can learn more from Matt + Outro

Get in touch with Matt :
Follow Matt on Instagram

Get in touch with Kenny and Longevity Muscle:
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Welcome back to the Longevity Muscle Podcast where we sit down with the a real pioneer in the sport of natural bodybuilding. He was a trailblazer in the INBA in the late 90s. Ron Williams! Ron is a 7x INBA Natural Mr. Olympia Champion, 7x Natural Mr. Universe & 7x Natural Mr. Worlds.

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Timestamps:  
(00:11) Intro
(01:18) Who won the natural Olympia back in the 1990’s early 2000’s?
(07:15) Ron talks about his 7 Natural Olympia titles 
(09:46) Ron’s current coaching business
(12:47) Why did Ron compete?
(14:50) One of the greatest bodybuilders Ron has ever competed against
(20:17) What was Ron’s main goal?
(22:21) Faith, Family, Fitness, Finances
(24:53) What made Ron transition from personal training to life coaching?
(27:06) Ron’s book ‘Faith & Fatloss
(28:20) Ron’s talks about the evolution of his training 
(48:05) How Ron included outdoor training into his program (sample routine included)
(51:56) How often did Ron train when he competed?
(55:02) Did Ron have periods of traditional “bulking”?
(59:26) What age was Ron when he retired from competing?
(01:01:26) Ron’s preferred training split
(01:05:05) How Ron trains at 62
(01:08:38) Ron’s experience with a 40 day water fast 
(01:15:25) Ron’s home gym set up 
(01:15:56) Training frequency at 62 (post 40 day water fast) 
(01:18:13) Ron’s strength at 62 vs. 40s-50’s
(01:19:47) Follow up episode 
(01:20:13) Where you can learn more from Ron 
(01:20:30) The story behind Ron’s exercise equipment 
(01:22:40) Ron talks about black history month  
(01:25:00) Outro

Get in touch with Ron :
Follow Ron on Instagram
Ron's website

Get in touch with Kenny and Longevity Muscle:
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Welcome back to the Longevity Muscle Podcast where we sit down with the 2023 WNBF Middleweight World Champion Benjamin Schuster

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Timestamps: 
(00:11) Intro
(00:57) The Next Generation
(02:37) Benjamin’s first contest season
(03:12) Winning the 2023 WNBF Worlds Middleweight title at 21 years old!
(04:31) Benjamin’s thoughts on the overall title
(05:55) When did Benjamin first discover natural bodybuilding?
(06:41) Benjamin’s earliest inspirations in natural bodybuilding
(11:00) What is Benjamin studying currently?
(11:15) What is Benjamin’s goals in natural bodybuilding?
(12:58) Studying, working and balancing bodybuilding
(14:35) Offseason vs. contest weight competing at WNBF Worlds
(18:22) Top end body weight in the offseason
(20:42) Benjamin’s current off-season training plan
(23:13) The body parts Benjamin is aiming to improve this off-season
(29:17) Fatigue considerations
(31:08) Why Benjamin stays strict to a 2 on 1 off schedule
(33:28) The “sweet spot” (How many exercises and hard sets?)
(38:12) Rest periods between sets
(38:58) Why top sets
(41:14) Rep ranges
(43:00) Going off feel vs. sticking to the program
(43:27) Does Benjamin prefer a specific rep range
(46:28) Training to failure
(47:50) How many sets to failure per exercise?
(49:10) Progression
(50:42) Does Benjamin train by himself?
(51:31) Has Benjamin ever been to Holland?
(53:27) Does Benjamin have any injuries, aches and pains?
(01:05:31) Where you can learn more from Benjamin + Outro

Get in touch with Benjamin:
Follow Benjamin on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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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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Support the show