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


Tha

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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


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Welcome back to the Longevity Muscle Podcast where we sit down for a Part 2 with 2x Mr Universe and 3x World Champion, Rob Hope! If you missed part 1, we highly recommend you check that out first as this is a continuation!


Timestamps:
(00:11) Intro
(00:35) Dealing with shoulder injury
(03:59) Experiments + Expereinces
(04:23) Rob's current training (has he made improvements?)
(08:01) The drawbacks of being hyper-focused
(09:08) Neglecting certain exercises (when left to the end of the session)
(10:11) Deadlifts at the beginning vs. end of back day
(11:40) The benefits of leaving your favourite exercises to the end of the workout
(12:41) Forearms, abs and calves trainin
(13:10) Exercises that Rob dislikes doing
(17:30) Robs Arm development + routine!
(19:46) Progressive overload for arm training (high reps vs low reps)
(20:42) The importance of enjoying your training
(21:30) Rob's chest development
(22:45) Robs chest routine!
(23:42) Rob's experience with cable crossovers
(24:22) Shoulder + Triceps Routine!
(26:53) The realities of "overlapping muscles" when training
(28:04) How long did Rob's training sessions last?
(29:33) Alternating between back squats and front squats
(29:54) Hamstring soreness (The art + science of programming)
(30:18) Did Rob get sore alot after training?
(30:36) Rob's bodybuilding book on amazon!
(33:36) Rob enters the world of social media + upcoming goals
(35:15) Protein intake + tracking macros in season vs offseason
(37:20) Was there anybody who helped with Rob's nutrition?
(42:00) Rob's preferred meal frequency, supplements + food choices
(45:38) Tracking carbs + protein only
(47:20) Experimenting with higher fat, lower carbs? (Why Rob has never considered it)
(48:45) Kenny's experience with higher fat, really low carb (The power of the mind)
(49:31) Rob's coaching, where you can learn more + Outro


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Welcome back to the Longevity Muscle Podcast where we sit down with 2x Mr Universe and 3x World Champion, Rob Hope! What's perhaps even more impressive is that Rob did this all by the very young age of only 26! In natural bodybuilding this is unheard of. He is undefeated to this day.


Timestamps:
(00:11) Intro
(01:11) Rob's complete contest history + Journey to WORLDS
(26:15) Working as an engineer, IT and starting a podcast in the early 2000's
(34:47) How Rob trains now (in brief)
(35:08) Rob's stage weight vs offseason weight
(38:39) The weight Rob felt his "best"
(39:18) Rob's ideal training routine leading him to his world titles
(44:45) Thoughts on training to failure
(46:29) When did Rob feel he's "had enough" when training
(48:41) Rob discusses his "pyramid training"
(51:58) Rob's most productive rep ranges
(54:25) Back day by Rob Hope
(57:08) Competing it basic and getting stronger
(58:24) The Secret to bodybuilding success
(01:00:30) Staying regimented offseason vs competition
(01:01:44) Tracking + putting on muscle since Rob's contest victories
(01:03:30) Training to maximize muscle growth
(01:05:24) Balancing life and competing?
(01:09:49) Did Rob ever get the itch to make a comeback?
(01:11:47) Living the bodybuilding lifestyle vs competing
(01:12:32) What motivates Rob to this day?


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Welcome back to the Longevity Muscle Podcast where we sit down with competitive natural bodybuilder, Joshua Kenyon! Joshua is an online coach, ambassador for Core Nutritional and is a contributor for Natural Bodybuilding Worldwide!


Timestamps:
(00:11) Intro
(00:46) The Next Generation
(01:31) How Joshua became a contributor for NBW
(01:57) Joshua's experience working with Team 3dmj
(04:13) Why Joshua decided to work with Aj Morris
(09:11) Joshua talks about his mental health challenges
(11:56) How Josh used to train (high volume, short rest periods)
(13:51) Josh talks about his current approach to training (frequency & volume)
(15:21) Why Josh feels he fell out of love for bodybuilding
(16:54) Anxiety in bodybuilding
(19:05) How Josh feels 9 days out
(21:06) Weight in the offseason vs peak contest condition
(23:10) What shows Josh has planned for this season
(28:05) How long Josh took to diet for his upcoming show
(30:05) Did Josh's training change from offseason to prep?
(32:42) Did Josh's strength levels drop throughout contest prep?
(36:19) Josh breaks down his current training program
(42:24) Does Josh track RIR?
(51:55) The benefits of experimenting different approaches
(55:00) How Josh's "push" and "pull" days look
(01:01:13) Josh experience alternating push and pull in the same workout
(01:05:10) Josh discusses he "weak points"
(01:07:58) Josh breaks down his back and hamstring sessions
(01:11:20) Josh shares his most productive rep ranges
(01:12:41) Overlap between muscle groups
(01:15:25) Ab training
(01:16:15) What Josh attributes to his impressive back development
(01:23:51) Macronutrient breakdown during Josh's contest prep
(01:24:48) How Josh will approach his post contest/offseason weight gain
(01:27:38) Where you can learn more from Josh + Outro


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__________________________________________________________________

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Welcome back to the Longevity Muscle Podcast! Today we have pro natural bodybuilder joining us, Brandon Kempter! Brandon is an ICN World Champion and has also competed at INBF/WNBF World Championships. He has been competing for 10 years. He also owns his own coaching company, BK conditioning where he exclusively coaches drug free bodybuilding and physique competitors.


Timestamps:
(00:11) Intro
(00:48) Brandon gives life update
(02:08) Is Ryan still coaching?
(07:18) Brandon asks Kenny what his background is
(08:35) Competing in your 30's vs. 20's
(12:00) Why Brandon is "pro training to failure"
(13:30) Brandon gives a brief educational background
(15:52) Brandon's take on 1 set to failure per exercise vs. multiple sets
(21:18) Training to failure for isolated joint motions vs multi-joint motions
(24:52) Brandon's current goals for competing
(31:05) WNBF in Australia
(36:44) Brandon talks about his experience competing at WNBF Worlds 2019
(37:55) Impact on height in bodybuilding
(40:53) How far away from stage weight does Brandon like to be in the "off-season"
(47:20) Why Brandon doesn't compete each year
(48:40) The impact that Brian Whitacre had and his results from competing each year
(51:52) Brandon shares his current training split
(53:58) Brandon shares the rational behind his program
(56:00) Programming training intensity explained
(57:44) Programming training volume explained
(59:05) Why people put one training variable on a pedestal (Brandon's thoughts)
(01:02:13) Brandon's experience training body parts more frequently in the week
(01:05:33) When volume is equated, does frequency matter? (Brandon's thoughts)
(01:13:40) Who inspired Brandon's training?
(01:15:49) How old was Brandon when he first competed?
(01:17:36) Where you can learn more from Brandon + Outro

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Welcome back to the Longevity Muscle Podcast for a part 2 with pro natural bodybuilder, Ryan Doris! If you missed part 1, we highly recommend you tune into that first as this is a continuation, enjoy!


Timestamps:
(00:11) Intro
(00:30) How pilates has helped Ryan's bodybuilding injuries
(12:34) Layne Norton's PHAT
(14:30) Benefits of Pilates for bodybuilders
(17:47) Ryan's current training program
(28:32) Ryan's ideal set up for building muscle
(30:48) Ryan's current goals with bodybuilding
(31:30) The 1 superior method to eating
(36:25) Competing to have fun vs competing to win
(39:30) Does Ryan still coach competitors?
(41:43) Learning from Layne Norton
(44:00) Doing it for the love vs the money
(52:20) Why Ryan no longer competes
(54:12) Where you can learn more from Ryan + Outro


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Welcome back to the Longevity Muscle Podcast! Today we have pro natural bodybuilder joining us, Ryan Doris! Ryan has competed at some of the most prestigious natural bodybuilding contests such as the IFPA Yorton Cup alongside the likes of Moji Oluwa, Philip Ricardo Jr, Cleveland Thomas, Brian Whitacre and more!


Timestamps:
(00:11) Intro
(00:31) Ryan gives a life update
(02:08) Is Ryan still coaching?
(03:55) What has Ryan been up to as of late?
(21:48) Why athletes drop out of competing and quit bodybuilding?
(26:15) Dave Goodin, The Texas Shredder!
(26:55) How pilates has helped Ryan's bodybuilding
(38:00) "Isolation" vs Integration
(40:32) 3 types of training the Ryan does
(43:40) Stationary cardio
(52:02) Layne Norton's influence on Ryan
(53:56) Outro


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Welcome back to the Longevity Muscle Podcast! Today we have British Bodybuilding Champion, Nigel St Lewis joining us! Nigel is a heavyweight professional natural bodybuilder and 2x World Champion! He competed at the World Natural Bodybuilding Championships in Paris where he took the title in the heavyweight division. Some of you may have even read his interviews on both Simply Shredded and Muscle and Strength!


Timestamps:
(00:11) Intro
(00:31) Nigel gives training update
(02:08) Contest history
(05:02) Simply Shredded Interview
(06:56) What inspired Nigel to compete?
(18:25) Competing against Shevon Cunningham and Cleveland Thomas
(21:51) Competing as a heavyweight
(23:30) Competing in Paris
(26:20) Prize money in natural bodybuilding
(27:45) Will Nigel compete in the Mr. America Contest?
(29:30) Competing with higher body fat percentages?
(31:15) Goals for competing
(35:02) 1 World Championship...
(40:16) How far from stage weight does Nigel stay?
(43:27) Naturally progressing up to heavier weight while staying lean
(45:48) Nigel talks about his diet
(49:45) Processed food, staying leaner and avoiding "dirty bulks"
(57:50) Tracking macros in the offseason vs onseason
(01:01:30) How Nigel trains currently
(01:14:32) Where you can learn more from Nigel + Outro


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Welcome back to the Longevity Muscle Podcast! Today are back for a part 2 with Dave Goodin, The Texas Shredder! If you haven't listened to part 1 yet, definitely go do that first as this is a continuation. Enjoy!


Timestamps:
(00:28) Training to failure vs. progressive overload
(04:18) Dave talks about his powerlifting journey
(05:15) Natural bodybuilding as you age
(05:45) Dave talks about his nutrition and tracking macros
(07:51) Dave's experience with "bulking"
(12:01) Dave's take on HIIT vs. LISS
(13:50) Training body parts 2x per week
(16:41) Dave talks about his friendship with Dave Draper
(17:45 How Dave got the nickname "The Texas Shredder!"
(18:51) Why Dave switched from training 4x per week to 3x per week
(19:51) Why Dave stays roughly 12lbs away from stage weight 
(20:31) Dave talks about supplements
(22:22) How Dave trains currently and why he trains how to trains
(23:25) What keeps Dave motivated to train at this point?
(25:10) Where you can learn more from Dave + Outro


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