Welcome back to the Longevity Muscle Podcast! Today we have Hersovyac joining us for a part 2. If you missed part 1, we highly recommend you listen to that first as this is a continuation of the same episode we recorded in part 1. Hersovyac is a natural bodybuilder, online personal trainer, posing coach and has an interest in the classic physique (silver era of bodybuilding). He's competed in a number of bodybuilding events and has carved himself an incredibly impressive physique!

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Timestamps:
(00:11) Intro
(00:31) Full body training for muscle growth or fat loss?
(02:50) Where Hersovyac is currently with his training  
(07:12) Lower body training explained 
(07:27) Dealing with aches and pains 
(08:39) 18 inch arms (How Hersovyac prioritizes arms)
(11:03) Do you need an arm day? (pros and cons)
(18:52) The value in pre-fatigue sequencing (real life examples)
(25:15) Hersovyac explains his current training system 
(25:32) Why Hersovyac no longer trains strictly full body
(30:02) Longer workouts, less frequency vs. shorter workout, more frequency 
(35:10) Why perform legs at the end of the workout when doing full body training
(40:27) Arthur Jones and Sergio Oliva train full body...
(41:16) How Hersovyac implements training to failure 
(48:07) Tradition and being attached to a specific type of training frequency 
(50:03) Pros and cons of higher training frequency 
(58:08) Youtube critics...
(58:49) Where you can learn more from Hersovyac + Outro

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Welcome back to the Longevity Muscle Podcast! Today we have Hersovyac joining us! Hersovyac is a natural bodybuilder, online personal trainer, posing coach and has an interest in the classic physique (silver era of bodybuilding). He's competed in a number of bodybuilding events and has carved himself an incredibly impressive physique!

Become a Longevity Muscle VIP member (via our Patreon page) Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... CLICK HERE TO LEARN MORE ABOUT OUR VIP MEMBERSHIP PROGRAM!

Timestamps:
(00:11) Intro
(00:42) 8 Years on YouTube  
(06:29) Experience living in Canada 
(08:33) Where Hersovyac is from
(08:47) Kenny's experience in Paris
(09:27) The most surprising factor from Kenny's trip to Paris (gym culture)
(13:44) Natural Hypertrophy and Hersovyac = French Phenoms
(15:12) Gym culture in the Netherlands vs. France
(16:05) Hersovyac shares contest history and experience 
(17:45) What organizations?
(23:15) Men's physique growth, Sadik Hadzovic + more
(24:07) What made Hersovyac want to stay natural? 
(34:42) Are there any benefits to enhanced bodybuilding? 
(37:37) Why Natural Bodybuilding inspires
(41:35) French Youtuber - Ironquest
(43:15) Quality Longevity 
(47:56) Context, Interpretation and making this your own!
(49:31) Training splits and working around aches and pains 
(52:27) 6 days per week vs. 3 days per week (2 hour workouts vs. 4) Trial & error!
(58:27) Full body workouts for fat loss or building muscle?
(58:35) Where you can learn more from the Hersovyac, special announcement + Outro

Get in touch with Hersovyac:
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Welcome back to the Longevity Muscle Podcast for a part 2  with the 2018 WNBF Bantamweight World Champion, Clement Yearwood! Clement is not only a top pro competitor but a natural bodybuilding historian, judge and coach! If you missed part 1, we highly recommend you tune into that first as this is a continuation.


Timestamps:
(00:30) Why the WNBF?
(06:00) Why not other world championship? 
(07:08) Why Clement didn’t compete after 2018 
(07:22) Will Clement compete again? 
(17:25) The evolution of Clement’s training  
(21:00) Clement breaks down his training in detail 
(21:15) Clements preferred training routine 
(26:00) Training frequency when prepping for Worlds 
(31:50) Is Clement as passionate about training as he is competing? 
(35:12) Clements experience with high rep training 
(36:05) Why Clement has a light day and heavy day 
(36:44) Clement’s take on deadlifts 
(38:30) Exercises Clement preferred in the 4-8 rep range 
(41:12) intuitive training leading up to Worlds 
(42:30) Clements best body part and pose and he explains why 
(44:32) Clements shares a sample workout from his program 
(46:36) Why Clement doesn’t prioritize direct arm training 
(47:55) How long does Clements training last 
(50:04) Clements experience with supersets vs. straight sets 
(52:09) How Clement structures his training 
(54:44) Where you can learn more from Clement + Outro 

Get in touch with Clement:
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Welcome back to the Longevity Muscle Podcast! Today we have the 2018 WNBF Bantamweight World Champion joining us, Clement Yearwood! Clement is not only a top pro competitor but a natural bodybuilding historian, judge and coach!


Timestamps:
(00:11) Intro
(00:48) Finally! 
(02:06) Where Is Clement is based? 
(02:42) Does Clement Train alone?
(03:24) Clement’s decorated contest history 
(23:22) Was natural bodybuilding competition bigger 10 years ago? 
(23:39) Was natural bodybuilding competition harder 10 years ago?
(25:25) Clement talks about winning Worlds after a 10 year retirement 
(36:05) Why Clement took 10 years off competing 
(40:22) Whose competing year after year currently? 
(41:42) The Myth, Rob Hope in person…
(43:55) WNBF weight classes 
(44:53) Who scored better between Ben Howard and Clement Yearwood?
(45:40) How Clement feels about the overall placing at WNBF worlds 2018
(50:35) 2006 INBF Worlds recap
(51:24) Clement talks diet and losing in 2006
(51:50) Why Clement hired Layne Norton in 2007
(54:50) 2007 INBF Worlds redemption 
(55:17) What happens when you win Amateur Worlds 10 years ago vs. now?
(58:07) The natural bodybuilding critics 
(59:20) Clements height and weight in contest
(59:47) Has the WNBF competition changed since the UKDFBA split?
(01:01:56) The Myth Rob Hope (Back to back to back champ)
(01:05:51) Was winning Worlds harder 10-20 years ago? 
(01:10:41) Clement’s longevity in bodybuilding (will the shadow return?!)
(01:17:40) Is Clement more muscular now than he was when he won 2018 Worlds? 
(01:20:13) Where you can learn more + Outro

Get in touch with Clement:
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Welcome back to the Longevity Muscle Podcast! Today Alex Leonidas aka AlphaDestiny is joining us on the show for a part 2! If you missed part 1, highly recommend you listen to that first as this is a continuation. Alex is a natural bodybuilder, strength athlete, coach and YouTuber!


Timestamps:
(00:11) Intro
(00:30) RDL's with over 400 pounds
(03:15) Heavy pressing, shoulder health and balancing out your routine
(07:17) Alex's neck program (training for health vs. size)
(16:18) Focusing on progression vs. only chasing the pump
(24:43) 2 sets to failure, recovery and why Alex moved away from full body training
(28:10) Stimulus to fatigue
(38:48) Deadlift variations for back development (Alex's experience)
(44:44) How Alex programs arm training
(47:29) Pre-exhaust vs. pre fatigue for lagging body parts
(50:03) Consider this exercise order for the upper/lower split
(57:15) Performance stalling? (Old school silver era templates)
(50:16) The current issues with social media fitness "education"
(01:02:59) Don't ever forget the basics
(01:04:49) Enjoyment vs. safety/sustainability 
(01:05:27) Why the bronze and silver era inspired Alex
(01:07:59) Taking someone word for being natural
(01:10:03) The body part that natural bodybuilders need to specialize in ( Not including genetic phenoms!)
(01:11:08) Where you can learn more from Alex + Outro
 

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Welcome to episode 100 of the Longevity Muscle podcast! To celebrate episode 100 it only made sense to bring on the man who helped kick start the podcast (dating back to episode 1) Jeff Alberts from 3D Muscle Journey! 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.


Timestamps:
(00:11) Intro
(02:23) Update from Jeff
(05:16) How Jeff warms up for his training sessions
(13:34) Jeff gives an update on his shoulder, exercise selection & managing intensity
(20:32) Ideal rep ranges (is it context specific?)
(29:00) Jeff's top 3 high intensity training techniques
(37:55) Who is Jeff's coach for this contest prep?
(40:29) Jeff's experience with full body workouts
(43:14) Upper/Lower splits and recovery considerations
(44:28) How Jeff implements re-feed days
(45:39) How low does Jeff's fat intake get during contest prep?
(46:55) High protein vs. moderate protein (Jeff shares his experience)
(54:07) Low calorie sweeteners (Walden Farms, Splenda, etc.)
(55:06) Remembering Cake Mafia and Matt Ogus
(56:09) Does volume matter if progress is the same?
(59:24) Jeff askes "have you seen someone do 20 sets per week with a lot of effort?"
(01:03:44) Team 3DMJ's positive influence on bodybuilding
(01:10:12) Why Jeff hasn't posted frequent progress pics for this contest prep
(01:14:51) Thank You for episode 100 + Outro

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Check out the 3DMJ Website

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Welcome back to the Longevity Muscle Podcast! Today we have Alex Leonidas aka AlphaDestiny joining us on the show. Alex is a natural bodybuilder, strength athlete, coach and YouTuber!


Timestamps:
(00:11) Intro
(01:30) Parallels in bodybuilding vs. YouTube
(22:05) Alex discusses his experience with his 2022 contest prep
(22:21) Alex's contest weight
(22:38) Which category did Alex compete in
(23:37) Greek genetics
(24:22) How heavy did Alex get in the offseason before he competed
(25:45) 2 lines of thoughts to bulking (is it longevity promoting?)
(36:02) Why you might be holding yourself back from growing muscle
(39:43) Alex shares how he brought up his lagging arms
(41:23) How Alex approaches elbow health
(43:12) Overlapping between muscle groups (arm day discussion continued)
(47:04) Evolution of Alex's training (full body vs. upper/lower vs. ppl)
(49:06) Alex discusses current recovery between training sessions
(50:00) Why Alex prefers 2 sets per exercise (more exercises per session)
(51:00) Why Alex auto regulates his training split
(52:00) How's Alex's recovery post show? (mental health post show)
(56:53) What's Alex's ultimate contest goal?
(01:00:49) How Alex will aim to improve his "weak" body parts this offseason
 


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Welcome back to the Longevity Muscle Podcast! Today we have PNBA Pro Natural Bodybuilder, Mitch Jarvis joining us. If you haven't checked out Part 1, we highly recommend you listen to that first. Mitch is the 2020 UKDFBA Overall UK Champion, the 2021 PNBA Pro UK Champion and Pro World Runner up and is the 2023 PNBA World Champion!


Timestamps:
(00:11) Intro
(01:00) Update from Mitch
(01:49) World championship season recap
(02:53) Putting on muscle in the offseason
(03:36) The benefits of a longer dieting process
(04:21) How heavy did Mitch get in the offseason?
(09:41) Elite level body fat distribution
(12:17) Mitch's preferred carb-fat ratio
(12:52) Protein intake in the offseason vs. prep
(14:42) Tracking caloric intake in the offseason vs prep
(15:42) Meat consumption vs. shakes
(15:56) Mitch's guilty pleasures during contest prep
(17:14) The next step for Mitch
(19:04) Will Mitch ever compete at WNBF Worlds?
(20:23) How Mitch brought up his lagging body parts between seasons
(23:24) Mitch's pre-existing injuries (check out part 1)
(23:38) How Mitch approaches deadlifts for longevity
(25:02) The benefits of pre-exhaust/fatigue
(30:02) Mitch shares his progress chart (how strong is Mitch?)
(35:23) More on pre-exhaust/fatigue
(37:05) Why Mitch transitioned from barbell presses to dumbbells
(39:09) The benefits of the compound/isolation/compound sandwich 
(47:20) Mitch shares his experiences working in very low rep ranges
(49:47) Hypertrophy/strength relationship
(53:31) The importance of finding your rep ranges
(57:10) Most honest advice for new lifters (a convo around "the pump")
(01:03:11) Mitch's World Champion training split
(01:04:53) Training 3 days in a row (Mitch's experience)
(01:06:25) Should you follow a 7 day per week calendar? (Focus on this!)
(01:07:46) Mitch breaks down his 'push day'
(01:11:04) Not getting carried away volume
(01:14:49) Mitch breaks down his 'pull day'
(01:20:44) Building a world class physique with pre-existing injuries 
(01:21:48) Dumbbell pullovers
(01:23:07) Trying new things and experimenting
(01:24:04) Leg day explained
(01:27:46) Mindset around returning to specific exercise after injuries
(01:29:51) Where you can learn more from Mitch + Outro


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Joining us on the Longevity Muscle podcast for a part 2, is IFPA Pro Natural Bodybuilder, Tom Kiat. Tom has been training since the 90's and earned his pro card with the IFPA and WNBF. 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
(01:06) Life in Cost Riça
(01:16) Tom gives a training & business update
(03:02) Tom breaks down his current training routine
(06:20) Multiple straight sets of leg extensions vs 1 set to failure
(11:45) Getting better at pushing yourself vs reps in reserve
(17:35) Top set/down set vs. pyramid sets
(20:39) How Tom approaches rest periods between body parts
(21:45) Dealing with triceps tendinitis + dips
(23:06) Hitting body parts 2x per week
(25:26) Tom breaks down his chest routine
(27:48) Tom discusses the benefits of pre-exhaust
(28:37) Training from home and progressing with bands
(29:29) Tom's sweet spot for rep ranges
(30:48) Benefits of pre-exhaust continued
(31:58) Tom discusses "warm up" sets
(32:45) Why Tom trains back first
(33:57) Youtube critics
(34:48) Tom's current condition & bodyweight
(35:52) Listener Q&A - How to adjust training volume on a cut
(38:12) Would Tom feel comfortable cutting back his volume even further?
(39:41) How Tom would adjust his Training if he didn't do jiu jitsu
(41:25) Over 3 decades of training experience & wisdom
(41:30) Ask yourself this very important question...
(42:36) When might you consider high intensity training (pre-requisites)
(44:18) Commonality in every successful hypertrophy specific training program
(45:49) beware of conforming to absolutes, default biases and consider this!
(46:46) For those who train 6 days per week, 2 hours per day (consider this!)
(50:11) Is there an "optimal" number of contractions for growth to occur? (Tom's thoughts)
(52:36) Experimentation and putting the research into practice
(55:23) Addressing the critics (the issues with numbers)
(57:09) Tom asks me who I think are the top bodybuilders in the world
(58:54) Skinny is relative, body dysmorphia, getting in the arena vs. being a YT critic
(01:00:40) Why Tom no longer subscribes to a Push, Pull, Legs routine
(01:02:40) Tom's reasoning behind his training schedule
(01:04:28) Tom asks Kenny about his training schedule
(01:06:55) Making training decisions based on the individual vs generalizations
(01:07:33) Tom discusses his pre workout ritual
(01:09:23) Dealing with anxiety for certain exercises + extreme personalities
(01:11:56) Pre-exhaust strategies for back training
(01:14:26) Tom discusses neck training
(01:18:20) Benefits of proper bodybuilding training
(01:20:29) Tom discusses posing and developing work capacity
(01:21:14) How Tom defines an advanced trainee
(01:27:42) Tom gives his input on a new project for the podcast!
(01:30:34) Where you can learn more from Tom + Outro


Thanks

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Joining us on the Longevity Muscle podcast is WNBF Professional Natural Bodybuilder Dan Iatomasi. Dan is a promoter for the WNBF. Dan is the son of Paul Iatomasi 'The Terminator Of Natural Bodybuilding' episode 23 and the brother of Paul Iatomasi Jr 'WNBF Professional Natural Bodybuilder' episode 55. If you haven't listened to both of those episodes yet, we highly recommend that first!


Timestamps:
(00:11) Where is Dan located?
(01:01) Paul Iatomasi Sr's influence of Dan
(02:25) How Dan accommodates for any aches, pains or injuries
(05:44) The value of not being married to one single approach
(09:49) Taking time off from training when traveling
(10:50) How often does Dan train?
(12:15) Dan's training routine (split explained)
(14:04) Training intensity, supersets, training at different muscle lengths, failure etc.
(17:37) Why Dan prefers staying closer to stage weight
(18:59) Can you grow muscle being 10-15lbs away from stage weight?
(23:52) Benefits of supplementing caffeine during a fat loss phase/contest prep 
(27:00) scale vs. mirrior
(29:39) What's Dan's main reason for staying 10-15lbs away from stage weight?
(32:55) Is getting heavier in the offseason really worth it for you?
(35:00) Balancing family life with bodybuilding (How Dan does it)
(36:20) Dan's 'gym 300'
(39:00) How does Dan handle rest days?
(46:06) WNBF history, the magazine and Dan's show that he promotes
(46:18) Paul's goal to compete at 60!
(46:44) Turning pro with the WNBF at 22 years old!
(48:41) Who inspires Dan to compete and train?
(53:20) Clarence Mcgill and WNBF alumni's who paved the way
(54:08) What lead Dan to the WNBF
(58:24) Paul sr vs. Paul jr vs. Dan?
(59:30) Easier to gain weight = better possibility for gaining muscle?
(59:54) Chris Elkins and competing in Men's Physique
(01:02:49) Bodybuilding vs Men's Physique vs. Classic Physique
(01:04:06) Goals for the future and competing at WNBF Worlds?
(01:09:32) Will Dan compete at Mr. America?
(01:10:38) Where you can learn more from Dan + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Dan:
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Compete at Dan's WNBF contest

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