Longevity Muscle

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:
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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

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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

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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:
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Welcome back to another episode of the Longevity Muscle podcast. Joining us today is 6x Natural Mr Olympia, Kiyoshi Moody! Kiyoshi has achieved the pinnacle of pro level competition. He is truly a legend of Natural Bodybuilding. He has been competing since 1997/1998 and is a prime example of someone who represents longevity. Kiyoshi is also in the INBA/PNBA Hall Of Fame and recently won his IFBB pro card. A lifelong goal since starting bodybuilding!

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


Timestamps:
(00:09) Intro
(00:56) Updates from Kiyoshi
(08:04) How's Kiyoshi's health since we last spoke?
(14:05) Kiyoshi talks about how he felt winning his IFBB pro card
(33:46) Why Kiyoshi didn't compete at the PNBA Natural Olympia
(42:44) What will Kiyoshi do with his IFBB pro card?
(54:24) Kiyoshi contemplates going the performance enhancing side
(56:02) Has Kiyoshi ever considered competing at the WNBF Worlds?
(57:07) Discussing Shevon Cunningham, Dave Goodin & Martin Daniels
(57:51) The most prestigious bodybuilding competition (The Natural IFBB League?)
(01:02:43) The current standard of classic physique
(01:09:47) How Kiyoshi trained leading up to his IFBB pro card achievement
(01:16:04) Why & how Kiyoshi trains body parts 2x per week leading up to his contest
(01:19:16) Motivation vs. fatigue as a beginner vs. an advanced level lifter
(01:25:03) How Kiyoshi approaches his training when he wants to gain muscle mass
(01:39:54) Where you can learn more from Kiyoshi + Outro

Thanks for listening! Please share and subscribe!

Get in touch with Kiyoshi:
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Join us in the Longevity Muscle Private Facebook Group
Learn more about Longevity Muscle Coaching

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Welcome back to another episode of the Longevity Muscle podcast! Joining us today for a part 2 is Paul Revelia of Pro Physique Inc. Paul is one of the most sought out contest prep coaches in the world! Not only that, Paul is a Professional Natural Bodybuilder. In this episode Paul discusses his client winning the WNBF World Championships, Brian Decosta as well as what it really means to be involved in world class natural bodybuilding.

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


Timestamps:
(00:12) Intro
(01:23) What we will discuss in today's episode
(01:32) The perfect plan for WNBF Worlds w/ Brian Decosta
(05:27) Brian's 2019 contest season vs. 2023?
(08:07) Chris Elkins takes 4th at Men's Physique WNBF World Championship
(09:01) The difficulty with judging natural bodybuilding
(11:18) Brian Decosta & Staying leaner year round
(12:39) Similarities between Brian Decosta & Doug Miller
(14:16) Genetics, PED's, Insecurities
(17:15) How many natural bodybuilders at 5'9 compete in the heavyweights?
(20:08) What it was like for Paul, coaching Brian Decosta
(26:07) Paul's most recent contest season at 45 years old (recap)
(30:08) The evolution of Paul's training (what would have to change?)
(38:29) The championship mindset (this is how you win)
(42:29) Paul shares how he improved at the guitar and why he does it
(45:04) Paul shares his experience competing in natural bodybuilding vs mens physique
(51:56) Did Paul have ambitions to win WNBF Worlds?
(57:06) Why Paul transitioned to competing in Mens Physique
(01:01:51) How far away is Paul from his all time best physique?
(01:03:20) Will he step it up to achieve his all time best again?
(01:05:04) How much do supplements play a role?
(01:05:58) The type of plan Paul would need to implement to achieve his best
(01:08:05) Training with Doug Miller or Layne Norton (the difference)
(01:08:47) Why Paul doesn't like training from his home gym
(01:10:22) Where you can learn more from Paul + Outro


Get in touch with Paul:
Follow Paul on Instagram
Follow Team Pro Physique on Instagram
Check out Pro Physique's Website

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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Welcome back to the Longevity Muscle Podcast! Today we have a very special guest joining us, Mr. Joel Kellett. Joel is an Australian bodybuilder who has trained consistently for over ten years. He was spotted by Nick Strength and Power in 2019 due to the fact that he has a physique that emulates the Iconic Arnold Schwarzenegger! The Difference is that Joel built his physique via all natural bodybuilding.

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
(01:00) Joel's Moustache re-visited
(02:12) Business & training Update from Joel
(08:20) Joel's contest season recap
(10:39) Joel talks about how the longevity muscle podcast
(14:44) The current standard of natural bodybuilding lean
(20:43) Contest shape vs "offseason" shape
(12:45) Joel shares his experience with his most recent contest
(21:12) Why Joel doesn't track his macros
(32:24) Joel talks about his motivation for natural bodybuilding
(33:10) The bitter truth about sugar
(48:53) Adjusting the macronutrient ratios for better body composition
(53:51) How food can affect your mood
(54:41) Addressing the HIT discussion from last episode
(1:41:36) Where you can learn more from Joel + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Joel:
Follow Joel on Instagram
Subscribe to More Than Muscle on Youtube

Get in touch with Kenny and Longevity Muscle:
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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 3!  This time, Eric discusses his 2023 contest season and his WNBF World Championship experience. Eric is a co founder and reviewer for mass research review, he's the chief science officer for 3dmj, he's a coach for drug-free strength and physique competitors at all levels. He himself, earned pro status as a natural bodybuilder with the PNBA in 2011 and earned professional status with the WNBF and competed at 2023 WNBF World Championships for the first time ever.

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


Timestamps:
(00:12) Intro
(01:08) Eric discusses his WNBF World Championship experience
(04:50) How it works once you turn pro with the WNBF
(11:25) Shoutout to WNBF Lightweight World Champion, Dirk Emmerich 
(13:10) Does Eric think a Bantamweight can win the overall at WNBF Worlds?
(17:27) Who coached the WNBF Middleweight World Champion?
(17:48) How Eric met Paul Revelia
(19:00) Did Eric Helms feel like he held his own at WNBF Worlds?
(25:54) Eric's first competitive season and his ultimate goal
(26:39) How much does Eric's goal inspire his training? (discussion on motivation)
(35:11) Is Eric experiencing the post contest blues?
(37:30) Eric’s ideal training on paper
(38:17) Why Eric trains from home and a public gym
(40:26) Why Jeff Alberts competed as a lightweight for the first time at WNBF Worlds
(44:12) Are lightweights mostly under 5'9?
(44:24) Brian Decosta the new generation's natural bodybuilding outlier
(45:32) The role of genetics as it relates to bodybuilding vs. other sports
(57:25) Eric's next steps & where you can learn more + Outro


Get in touch with Eric:
Follow Eric on Instagram
Follow Team 3dmj on Instagram
Subscribe to Team 3dmj on YouTube

Get in touch with Kenny and Longevity Muscle:
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Welcome back to the Longevity Muscle Podcast! Today we have Geoffrey Verity Schofield joining us on the show. Geoffrey is a YouTube content creator, Author, Coach and Natural Bodybuilder.


Timestamps:
(00:11) Intro
(00:37) Who is  Geoffrey and his transition to YouTube/entrepreneur
(06:27) Discussing Geoffrey's progress after 9 years of training
(08:16) Geoffrey's experience as a distance runner and how it helped his bodybuilding
(11:56) You can train hard or long but you can't do both? (a critical analysis)
(30:06) Selling yourself short as a natural bodybuilder (you can achieve more!)
(30:04) You won't know until you try (why Geoffrey never competed)
(46:17) The YouTube critics
(01:03:13) Discussion on muscular "imbalances"
(01:20:25) Their are no good or bad exercises without individual context
(01:25:22) Biomechanics "experts" vs. experts
(01:27:37) Mike Israetel debates
(01:28:46) Where you can learn more + Outro


Thanks for listening! Please share and subscribe!

Get in touch with Geoffrey:
Follow Geoffrey on Instagram
Subscribe to Geoffrey on YouTube

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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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Welcome back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us, 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!


Timestamps:
(00:11) Intro
(00:36) Ian talks about the podcast!
(04:56) Ian's first World Championship
(05:53) Why Ian took time off from competing
(07:08) Ian's home gym set up and training on nautilus 
(11:33) How old is Ian?
(12:31) Inspiration from the podcast!
(13:42) Ian talks a about his experience with nautilus equipment 
(17:13) Recovery (why It's not solely about age!)
(18:01) Copying your favourite bodybuilder (consider this!)
(21:37) Ian's most productive routine
(28:52) Why Ian would sometimes change the order of his chest/back workout
(30:39) The logic behind Ian's training split
(33:33) Experimenting with training body parts 1x per week directly
(37:54) Did Ian ever experience recovery issues from his training split/frequency  
(39:39) Kenny talks about how he would adjust Ian's training routine for his body 
(40:51) Why it's important to make training your own
(42:21) Why Ian doesn't agree with "bulking up"
(47:04) Elite body fat distribution and what to consider for you!
(49:07) How Ian currently approaches his nutrition in the offseason (lessons learned)
(01:00:04) Ian's 3 day per week currently 
(01:07:21) Ian's goal for his next contest season
(01:09:45) Where you can learn more from Ian + Outro

Get in touch with Ian:
Follow Ian 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