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 :
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Ron's website

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Welcome back to the Longevity Muscle Podcast where we sit down with the 2023 WNBF Middleweight World Champion Benjamin Schuster

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!

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:
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Welcome back to the Longevity Muscle podcast for a part 2 with lifetime natural bodybuilder and the one and only 12x British Champion, Robert Feesey. If you haven't tuned into part 1, highly recommend you do that first as this is a continuation. Enjoy!

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Timestamps:
(00:11) Intro
(00:40) Robert’s biggest inspiration for training
(03:43) Robert shares a personal story about Dorian Yates
(06:19) Reps increasing from set to set (Possibilities for why that is)
(08:30) How Robert approached his training when he competed
(14:07) Robert’s most productive rep range
(20:42) Loving the idea of training
(22:05) What football club does Robert support?
(23:43) What did/does Robert do for a living?
(24:25) Become a Longevity Muscle VIP Member
(25:19) Choosing a career that fulfills you…
(27:04) Is there anything Robert would have changed?
(27:52) Does Robert have any regrets?
(28:38) Why didn’t Robert compete at WNBF Worlds?
(38:30) Did Robert have a coach and where did he learn how to diet?
(40:05) Did Robert track calories or do cardio when prepping for contest?
(41:44) How is Robert’s motivation at 62 years old?
(43:21) Robert’s concluding remarks
(46:00) Where you can learn more from Robert + Outro

Get in touch with Robert:
Follow Robert on Facebook

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Welcome back to the Longevity Muscle podcast! Joining us today is lifetime natural bodybuilder and the one and only 12x British Champion, Robert Feesey


Timestamps:
(00:11) Intro
(00:34) Robert’s competitive history
(08:20) Why Robert competed in open bodybuilding as a lifetime natural
(14:10) How Robert feels about pro cards
(17:11) Roberts current training set up at 62 years old
(24:50) Why mid range partial repetitions
(25:25) Why Robert doesn’t have IG
(26:58) Transitioning from ANB to the NPA (natural for life)
(28:39) Drug Free vs. Natural Bodybuilding (Robert’s take)
(30:26) Become A Longevity Muscle VIP Member
(35:01) Staying leaner during the “offseason” (Robert’s 3 stages)
(41:50) How far is Robert from being stage ready currently?
(43:02) Why Robert doesn’t train with weights and why he uses bands
(45:08) Why 6 days per week training
(51:52) Why Robert didn’t train in the extreme ends of the range of motion
(54:00) The importance of control and considering all variables!
(57:49) Where you can learn more from Robert + Outro


Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!


Timestamps:
(00:11) Intro
(00:55) Exercise Selection For The ELITE?!
(11:05) Training Frequency and the effects it has on injury
(16:28) John Heart’s training routine at 59 years old
(25:42) Why John moved to Texas from California
(30:56) John Heart explains the High Intensity Training Principles
(38:45) Why John trains 3x per week currently?
(45:46) Did John feel he needed more training when he was competing?
(54:15) How far away is John Heart from his all time best physique?
(01:07:31) Where you can learn more from John + Outro


Get in touch with Robert:
Follow Robert on Facebook

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

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Welcome back to the Longevity Muscle podcast! Joining us today for a part 2 is the one and only John Heart! John won the iconic Mr America title at the age of 48 making him the oldest Mr America winner of all time to date. John also won the Natural Mr Universe and earned professional status with the WNBF.

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!


Timestamps:
(00:11) Intro
(00:55) Exercise Selection For The ELITE?!
(11:05) Training Frequency and the effects it has on injury
(16:28) John Heart’s training routine at 59 years old
(25:42) Why John moved to Texas from California
(30:56) John Heart explains the High Intensity Training Principles
(38:45) Why John trains 3x per week currently?
(45:46) Did John feel he needed more training when he was competing?
(54:15) How far away is John Heart from his all time best physique?
(01:07:31) Where you can learn more from John + Outro


Get in touch with John:
Follow John on Instagram
Subscribe to John Heart on Youtube
Check out John'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

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 the one and only John Heart! John won the iconic Mr America title at the age of 48 making him the oldest Mr America winner of all time to date. John also won the Natural Mr Universe and earned professional status with the WNBF.

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!


Timestamps:
(00:11) Intro
(01:12) The oldest Mr America winner of all time
(01:53) John’s opinion of the WNBF
(06:04) The not so good side of competitive bodybuilding
(15:15) Why the Mr America?
(21:22) John’s experience competing at WNBF Worlds
(26:39) Richard Gozdecki 3x WNBF World Champion
(31:08) John Heart’s YouTube channel & courses coming soon!
(33:26) John’s Mike Mentzer collection!
(39;18) John’s relationship with Markus Reinhardt
(43:37) Any regrets for not doing the Mike Mentzer videos?
(48:41) Why John doesn’t have any photos and videos from the 90s
(52:54) How did John Meet Mike and why did he reach out to him in the 90s?
(58:22) The year of High Intensity Training 
(01:01:11) The training system John used prior to Mike Mentzer & how it evolved 
(01:11:48) John’s most result producing routine  
(01:12:34) Are their certain types of exercises better suitable for HIT?
(01:15:5) That’s all for Part 1 + Outro


Get in touch with John:
Follow John on Instagram
Subscribe to John Heart on Youtube
Check out John'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

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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Welcome back to the Longevity Muscle podcast! Joining us today is WNBF Pro natural bodybuilder, promoter, judge and owner of genuine fitness training,  Aaron Orton.

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!


Timestamps:
(00:11) Intro
(00:45) Competing for 17 years
(01:10) WNBF Worlds 2025
(04:16) How Aaron plans to improve
(06:38) How training will change for Aaron in 2024-2025
(09:19) Recovery demands of lower body training
(15:43) Upper body training (frequency + split explained)
(19:52) How Aaron approaches recovery
(23:23) What time of day does Aaron train and why
(30:13) How long do Aaron’s training sessions last?
(32:32) Does Aaron have a favourite body part he enjoys training?
(33:21) 20 month transformation (from 2021-2023) Here’s how…
(37:36) Taking your offseason as strict as contest prep
(38:19) Why Aaron didn’t skip a workout
(41:18) Shifting priorities for decreased stress overall
(43:30) The ambition for competition
(45:27) Becoming a great athlete while prioritizing what matters most
(46:32) How Aaron brought up his mid back and legs
(49:12) How many hard sets per exercise and workout
(55:38) How many exercises (Aaron’s sweet spot)
(57:18) Are arms a genetic strong point for Aaron?
(58:12) Arms are not a strong point for many natural athletes?
(58:57) Improving your arm development (what’s in your control?!)
(01:02:09) pros and cons of training “overlap”
(01:04:58) Who coaches Aaron?
(01:09:15) Arrons competitive history
(01:17:32) The Next Generation
(01:17:50) How old was Aaron when he briefly retired and why?
(01:18:11) The main reason why Aaron competes
(01:20:50) Natural Bodybuilding Outliers Like Other Sports (This Is Why!)
(01:28:52) Where you can learn more from Aaron + Outro


Get in touch with Aaron:
Follow Aaron 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

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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Welcome back to the Longevity Muscle podcast! Joining us today is WNBF Pro natural bodybuilder and the 2023 WNBF Worlds Bronze Medalist, Agostino Russo!

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!


Timestamps:
(00:42) Agostino discusses his experience competing at the 2023 WNBF Worlds
(08:41) What's the most prestigious natural bodybuilding contest?
(09:18) Agostino talks about competing in Italy
(13:25) Who did Agostino represent at WNBF Worlds (his reasoning)
(14:31) Was Agostino as lean as his competitors at WNBF Worlds?
(15:53) Areas Agostino will work to improve before his next contest season
(16:49) Agostino discusses his training system
(59:21) What's next for Agostino?
(01:00:22) Where you can learn more from Agostino + Outro


Get in touch with Aaron:
Follow Agostino 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

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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Welcome back to the Longevity Muscle podcast! Joining us today is INBA/PNBA Hall of Famer, 4x Natural Mr. Olympia Champion & 2x World Cup Champion Michael Waddington. Michael is seasoned competitive natural bodybuilder and his training career spans over 3 decades. Michael is a trainer by profession and is the president of the INBA Australia.

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!


Timestamps:
(00:52) Michael discusses his experience competing in the 2023 Natural Olympia
(05:00) Michael turns 50 in 2023 and has competed since the 90’s
(05:28) How many years of competing before Michael won his first Olympia
(07:36) 3+ decades of training and competing
(08:41) Competing in powerlifting 6 weeks out from a bodybuilding show?
(09:12) Michaels experience with deadlifts (lessons learned)
(12:13) Natural bodybuilders over 40 vs. under 40  (the difference)
(12:31) Does Michael still implement the barbell big 3? (squat, bench and deadlift)(16:39) Variation of a deadlift for back development? (overrated or underrated?)
(20:30) Exercise order, pre-fatigue benefits and progressive overload
(27:22) Competitors at the 2023 Natural Mr Olympia contest, payout + more
(36:45) Michaels training approach leading up to the 2023 Natural Mr. Olympia contest
(52:43) Where you can learn more from Michael + Outro


Get in touch with Michael:
Follow Michael 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

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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Welcome back to the Longevity Muscle podcast! Joining us today for a very special episode and to end off a great 2023 season, is the one and only 2023 WNBF Heavyweight & Overall World Champion Brian DeCosta! Brian is not only one of natural bodybuilding outliers, but he is a great content producer and coach!

Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!


Timestamps:
(00:47) Brian’s WNBF World Championship Experience
(11:27) Shout Out To Natty News Daily 
(11:48) Natural Bodybuilding is longevity (THIS IS WHY!)
(15:05) Doug Miller vs. Brian Decosta
(15:38) Transitioning to the IFBB?
(20:31) Partners of the elite in bodybuilding
(22:07) Does Brian have interest in following the IFBB?
(27:53) Natural Bodybuilding vs. Golden Era Bodybuilding 
(32:23) Brian’s first training routine (the influence soccer had)
(38:38) Brian’s physique before & after higher frequency training
(41:07) How long does Brian’s sessions last? (working sets, IG + more)
(46:39) Finding your sweet spot for training
(50:18) Natural bodybuilding into your 60’s + Brian’s latest contest prep
(55:52) Walking for fat loss vs. HIIT (trends that come and go)
(59:27) Deadlifts (importance + order + rep ranges + risk vs. reward)
(01:10:34) Next steps for Brian (competing, business, training goals etc.)
(01:13:51) Where you can learn more from Brian + Outro

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

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