Longevity Muscle

Welcome back to the Longevity Muscle Podcast! Today we have Adrian Grey, also known as 'Adriano - The Saxon King', joining us! Adrian is a professional natural bodybuilder with the PCA. He first competed in 2013, earned his pro card in 2015 and his second pro card in 2018. He's competed worldwide and represented the UK at the World Championships.

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 
(00:57) Where in the UK is Adrian located?
(01:22) Dorian Yates influence and HIT
(02:29) Discussing football, Arsenal, the Premier League + more 
(14:35) The main thing that changed for Adrian once he competed at his first show
(25:46) Trying to "cheat" the system 
(28:10) Competing with Richard Gozdecki + the 2 guys that influenced him most
(35:33) Adrian's most memorable wins 
(41:53) Next level natural bodybuilding quality in the UK (Amateurs vs. pros)
(46:18) Competing as a middleweight 
(50:09) Adrian's most productive training routine (volume, intensity, frequency)
(56:52) "The pump is the cure" 
(58:45) Chest workout sample (sets per exercise and perfect session length)
(01:06:01) Putting on muscle in the right areas vs. getting "big"
(01:07:50) Rep ranges, total sets, proper execution for reducing joint stress
(01:11:54) Where you can learn more from Adrian + Outro  

Get in touch with Adrian:
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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 2!  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 is currently on path to earning professional status with the WNBF (World Natural Bodybuilding Federation).

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 
(01:37) Eric discusses his 2023 contest season 
(02:00) Eric discusses the results and his experience at his most recent show to date 
(08:15) The next steps for Eric’s contest goals 
(12:05) Eric is trying to earn his WNBF pro card
(17:41) Eric’s physique in 2019 vs. 2023 
(21:06) What Eric did to make improvements in his back 
(24:25) Making progress as a more advanced lifter vs. One just beginning 
(26:07) How much training did Eric do to bring up his back? 
(30:31) Biasing the short end vs. long end for hypertrophy 
(36:19) Hows Eric’s recovery with training to/close to failure for lengthened partials?
(37:30) Eric’s ideal training on paper 
(42:30) Having a complete bodybuilding leg day vs. full body 
(46:47) Kenny’s experience with PHAT relative to recovery as a novice lifter 
(48:57) pros and cons with fitting yourself into a sample training split 
(51:45) When will Eric return to the longevity muscle podcast for a part 3?! 
(52:21) Where you can learn more from Eric + Outro  

Get in touch with Eric:
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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!

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
(00:31) 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

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

Get in touch with Kenny and Longevity Muscle:
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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:
Follow Hersovyac on Instagram
Subscribe to Hersovyac on YouTube

Get in touch with Kenny and Longevity Muscle:
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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:
Follow Clement 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! 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:
Follow Clement 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! 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
 

Thanks for listening! Please share and subscribe!

Get in touch with Alex:
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Get in touch with Kenny and Longevity Muscle:
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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

Thanks for listening! Please share and subscribe!

Get in touch with Jeff and 3DMJ:
Follow Jeff on Instagram
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Check out the 3DMJ Website

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

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
 


Thanks for listening! Please share and subscribe!

Get in touch with Alex:
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Follow Kenny on Instagram
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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


Thanks for listening! Please share and subscribe!

Get in touch with Mitch:
Follow Mitch on Instagram

Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow Longevity Muscle 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 🌎 

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