Longevity Muscle

Welcome back to the Longevity Muscle Podcast! Joining us is this week is WNBF Pro Natural Bodybuilder & Worlds Middleweight Competitor Oscar Moscat. Timestamps01:00 Oscar Moscat vs. Babacar Niang 01:55 The truth about natural bodybuilding06:16 Oscar’s bodybuilding philosophy 08:08 How did Oscar discover bodybuilding?11:10 Oscar Moscat vs. Doug Miller13:33 Oscar Moscat’s Contest Training Routine 17:39 Does Oscar love lifting? (Experimental time)19:47 How long are Oscar’s training sessions?20:34 Does Oscar train to failure?21:37 Progressive overload for a top level pro natural bodybuilder 23:52 High reps or low reps for Oscar?25:46 Why Oscar doesn’t hold himself to a program27:13 Motivational speeches when training (the benefits)27:52 Oscar’s career/day job29:33 The best time of day to train (for Oscar)30:07 Is Oscar competing at WNBF Worlds in 2025?30:20 The big lesson about competing in natural bodybuilding 31:01 Oscar’s Height vs. Weight 31:30 What Oscar will aim to improve for next time 32:13 Frank Zane, conditioning vs. muscle mass33:48 The accusations 35:37 Oscar Moscat - Natty or not….38:07 The Legend Of Josh Hyaduck38:51 How Oscar felt about his WNBF Pro Worlds Debut 41:47 The Natural Phil Heath43:58 Recovery, cardio & nutrition for a top level pro natural bodybuilder47:57 Longevity Muscle Magazine49:07 Aches, injuries and chronic pain (Oscar’s experience)50:05 How Oscar approaches recovery days 51:37 The main thing when it comes to training52:23 When Oscar made the majority of his gains (upper vs. lower body)  54:08 Advanced Gains - The Next Level (How Oscar Does It)55:02 Oscar’s Secret…56:05 The truth about genetics for natural bodybuilding 58:16 Is Oscar offering coaching? (where you can learn more from Oscar)Get in touch with Oscar:Follow Oscar on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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 where we sit down with 7x INBA Natural Mr. Olympia Champion, 7x Natural Mr. Universe & 7x Natural Mr. Worlds, Ron Williams. To Watch 'The Home Gym Of Ron Williams (FULL TOUR)' on the Longevity Muscle YouTube Channel Click Here.Timestamps: 00:46 Winning In Life (Not Just Bodybuilding)01:59 From The Ghetto To Becoming A World Champion To The Olympics!03:02 Have you lost your competitive edge? What should you do?04:13 What It Was Like Getting Flown Out To The Paris 2024 Olympics05:43 What running track taught Ron about winning in life (The Man’s Race)06:57 Why It's Not Always A Good Thing To Avoid Pain08:29 Life vs. Bodybuilding (How They Help Each other!)09:18 Ron Williams Asks Kenny A Question…11:01 Are you Doing All That You Really Can To Win?11:56 Training Yourself To Maximize What You Have 13:02 Don’t Ask Why, Ask How…13:14 Becoming A 21x World Champion14:31 The Truth About Pain & Failure16:20  You Have To Start NOW!16:49 Self Talk Is So Important19:23 Soul Wounds, Scars (The Difference)24:26 Forgiveness Is The ACTUAL Key28:09 Visualization 31:28 Why You NEED To Set Goals 34:18 Why Fighting Is Necessary 35:58 The BIG Lesson Learned From Ron’s First Marriage 36:57 How Ron Wins At 62 Years Old38:18 How Many Can Say This…39:13 Re-Program Your Mind & Body To WIN! Here’s How You Can…42:00 The Real Reason Why Most Programs Fail43:47 How To Work With Ron 1 On 145:29 The BIGGEST Thing Ron Does Is…46:42 Learning To Trust48:13 Ron’s AMAZING Home Gym (Exclusive - Inspiring Tour)55:00 Why You Need To Find Your Gift 57:38 Detoxify Your Life Get in touch with Ron :Follow Ron on InstagramRon's websiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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! Today we have OCB/DFAC/PNBA Pro Natural Bodybuilder - Frank Gigante Joining us.  Timestamps:01:00 Natural Bodybuilding Podcast Features02:56 Training & Competing Since The 90’s03:11 How Frank met Tom Kiatipis04:00 The MAJOR Natural Bodybuilding contests 05:57 DFAC World Finals06:12 Shevon Cunningham, David Kaye06:49 Where is Kenny from?09:04 The REAL point of competing 09:53 The ICONIC Mr. America Contest13:03 Battle Of The Gods13:46 OCB Yorton Cup15:26 Longevity Is Key!16:30 Frank’s Coach17:57 Nutrition For Muscle (Year Round Strategy)19:05 Natural Bodybuilding At 51 Yrs Old 19:18 Writing For Natural Muscle Magazine20:40 Everyday Warrior (Be Successful)22:43 Frank Gigante’s Training (The Evolution)23:47 Mike Mentzer & Dorian Yates Inspired24:15 Training 3-4 Days Per Week24:49 Pushing Limits (What It Really Means)25:04 A Lot Of Bodybuilders Do This…26:34 Why High-Intensity Training?26:39 Bodybuilding Science Is Saying This… 27:32 High-Intensity Training For Natural Bodybuilders (Consider This!)29:27 Training To Build Muscle At 51 Years Old! (How That Looks)31:25 The Hidden Benefits Of Cycling Rep Ranges + Progression 32:47 A Sample Week (Frank’s Routine)34:29 Training Frequency Depends On THIS!37:35 Learning From Dorian Yates (Make It Yours!)38:33 How Many Hard Sets Per Body Part Per Week?39:12 Making Gains With Super Abbreviated Training (Here’s How)39:40 Volume + Intensity Relationship For Naturals (What We Can Learn)42:12 How A Pro Natural Bodybuilder Eats For Gains44:06 Is Frank Making Gains At 51 Years Old?45:03 How Do You Know If You’re Training Too Much? (Recovery Is Key)47:14 Where Frank Learned How To Eat & Train47:33 Why Frank Avoids Flat Bench Press48:27 Making Progress Depends On This49:42 What’s Next For Frank?Thanks for listening! Please share and subscribe!Get in touch with Frank:Follow Frank on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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! Today we have Eric Helms from 3D Muscle Journey returning on the show for a part 4 for an exclusive - uncensored - conversation!Timestamps(00:00) Intro(00:53) The Top Natural Bodybuilding World Champions Exposed!(03:11) The best way we can grow natural bodybuilding(07:19) The IFBB vs. IFBB Pro League (Why It Matters For Naturals)(12:40) What’s truly required for drug free bodybuilding to grow?(29:38) Natural Bodybuilding Is MORE Inspiring than enhanced (Here’s why)(31:21) Is Bodybuilding a Sport?(40:02) The people who run the Olympics are...(44:19) Does Eric believe Bodybuilding can make it to the Olympics?(52:11) The Hard Truth About Natural Bodybuilding(57:52) YouTube Influencers On Your Bodybuilding Journey (BE CAREFUL)(01:03:22) The Fitness Influence Dark Side EXPOSED(01:16:28) It’s Not The Last Time (01:18:38) OutroThanks for listening! Please share and subscribe!Get in touch with Eric:Follow Eric on InstagramFollow Team 3dmj on InstagramSubscribe to Team 3dmj on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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

Joining us on the Longevity Muscle podcast is Natural Pro Bodybuilder, INBF World Champion & WNBF Pro International Winner Stuart McCulloch.Timestamps: (00:00) David Kaye & Dean Garratt(01:22) Mike Mentzer’s HIT & Dorian Yates' Blood & Guts(02:30) Stuarts experience with Heavy Duty Training (04:46) Nutrition’s role in muscle growth(05:38) How do you really know if you gained muscle?(08:50) What did Stuart’s training look like leading up to WNBF Worlds?(09:50) Stuart’s HIT sample routine(11:59) 3-4 working sets PER WEEK(12:25) Training 3-4 days per week (the workout split)(13:11) Progression for muscle growth explained(13:55) High-Intensity Training (rep ranges)(15:12) High Intensity Techniques (which ones?)(17:28) When did Stuart stop HIT and why?(18:50) Stuart’s training NOW as a pro(19:48) Does Stuart train to failure now?(20:26) Training frequency & volume explained(21:56) Priority training is a major key as a pro natural bodybuilder(22:18) Can you grow muscle after 30 years of training?(22:51) Stuarts current training split(23:16) The keys to priority training(24:20) Low reps vs high reps (recovery impact)(25:17) Rest days and not following a 7 day cycle (no rigid rules)(27:08) Stuarts goal at 46 years old(29:39) Does Stuart believe he can win WNBF Worlds?(32:35) The Dark Side of Competitive Natural Bodybuilding (winning)(35:38) The BIG lesson learned (38:15) Stuart’s current rep range at 46 years old (38:42) Stuart’s nutritional approach as a pro (offseason)(40:18) Robert Feesey & Dean Garratt(41:49) How much of calorie surplus is needed to grow muscle as an advanced lifter?(43:25) Stuart’s nutritional approach as a pro (contest prep)(45:22) Why Stuart DOESN’T track macros to the gram when competing(46:36) Stuart’s supplement stack(47:12) How does it feel to be completely shredded?(48:55) The MAIN Goal (49:59) Where you can learn more from Stuart (50:52) OutroThanks for listening! Please share and subscribe!Get in touch with Stuart:Follow Stuart on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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

Joining us on the Longevity Muscle podcast is Dwayne Broadway, a former Teenage Mr. America Winner and WNBF Mr. Universe Winner. Dwayne Broadway (67 years old!) shares his story including a breakdown of his most memorable natural bodybuilding contests. Enjoy!Timestamps:(01:10) Dwayne turns 67!(02:02) The secret for having high energy past age 60(03:04) Mike Mentzer’s High-Intensity Training (04:16) The exact 3 way split revealed(05:48) Why train 3 days per week?(07:00) AM workouts (a sample morning routine)(09:02) Is Dwayne a family man?(9:54) Was Mike Mentzer a big influence on Dwayne?(11:36) The MOTIVATION for Natural Bodybuilding(14:09) Dwayne's most memorable contest (Why High Reps? The EPIPHANY)(16:00) Why 3 days per week? (A case for training less)(17:46) Lower body workout explained(21:45) The ideal workout schedule(25:49) Why exercise order matters (32:04) Upper body workout (A) explained(36:44) Exercise execution (control is key!)(38:43) How many hard sets per exercise?(39:13) Drop sets explained(39:32) Machines vs. Dumbbells (What does Dwayne prefer?)(41:33) Upper Body Workout (B) Explained(45:05) Staying in tip top shape at age 67 (Reveals his physique live!)(49:22) Recuperation is the key to Longevity(51:05) Dwayne’s Ideal schedule if he could (55:26) The Legend Dwayne Broadway (Beyond the Universe)(01:07:57) Where you can learn more!Thanks for listening! Please share and subscribe!Get in touch with Dwayne:Follow Dwayne on InstagramFollow Dwayne on FacebookGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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

Joining us on the Longevity Muscle podcast for a part 3, is Mr. Natural Canada, OCB/IFPA/WNBF Pro Natural Bodybuilder, Tom Kiatipis. Tom has been training since the 90's and earned his pro card with the IFPA. 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(01:30) How's it going (Tom and Kenny re-unite)(02:28) An update from Tom Kiatipis  (06:08) The longevity mindset you NEED(06:58) How to thrive into your 50's, Natural Bodybuilding, Competing(08:04) Contest shape vs off-season shape (The TRUTH)(10:20) Competing for the Yorton Cup(10:48) One of the best natural bodybuilders ever(11:54) Shevon Cunningham vs. Brian Whitacre (Yorton Cup 2015)(15:21) What's the point of competing in natural bodybuilding?(18:21) Why Tom Kiatipis stopped competing only to return again...(20:16) High volume training vs. high intensity training (Tom's process)(21:41) Tom Kiatipis reveals his current training routine(23:20) Recovery is the key to muscle growth (more is not better!)(27:39) Tom's nutritional philosophy (bulking not advised)(31:28) Energy expenditure, Matt Kiatipis, high performance growth (33:55) Why 2x per week full body workouts?(42:16) The wisdom of Tom Kiatipis  (44;29) Longevity Muscle Podcast (The Guest's)(45:36) YouTube comments (The Trolls)(46:45) The future of the Longevity Muscle Podcast(49:20) How would Tom stack up against today's natural bodybuilders(50:21) Longevity = THIS!(50:48) Building muscle over the age of 50(54:29) The truth about recovery for muscle growth (01:00:01) Moving to Greece(01:02:39) Keep the promise you make to yourself (daily wins)(01:04:56) Where you can learn more from Tom (01:07:30) OutroThanks for listening! Please share and subscribe!Get in touch with Tom:Follow Tom on InstagramSubscribe to Tom on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership 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 where we are joined by Alex Leonidas aka AlphaDestiny for a part 3! If you missed part 1 and 2, highly recommend you listen to that first! Alex is a natural bodybuilder, strength athlete, coach and YouTuber!Join Longevity Muscle's YouTube Premium Membership where you can watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - and 100% ad free!) Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine (written articles with the top natural bodybuilders in the world - topics around training, nutrition, mindset, lifestyle and competing - monthly Q&A's and more!)Support Longevity Muscle on Patreon and we will give you a special thank you shout out on the Longevity Muscle Podcast!Timestamps:(00:11) Intro (03:26) Update from Alex Leonidas(10:28) Is Alex Leonidas a full time YouTuber?(13:13) How did Alex's recent contest prep/fat loss phase go?(14:31) Why does Alex choses to be vegan? (plant based diet explored)(24:23) Did Alex lose strength on his cut?(30:08) Does Alex miss eating meat?(40:27) A day in the life (Alex shares his ideal diet)(46:50) The best time of day to train... for Alex!(53:37) Alex's experience with high reps, low reps and fatigue(59:26) Lengthened biased work (pros and cons)(01:07:25) The benefits of Keiser equipment and bands (when and why) (01:09:26) Alex Leonidas shares his current training routine (01:12:47) Does Alex Leonidas experience DOMS as an experienced lifter?(01:18:20) Full Body workouts (this is why)(01:30:33) Training hard 5-6 days per week (the caveat?)(01:36:54) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Alex:Follow Alex on InstagramSubscribe to Alex on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle Podcast on Instagram Follow Longevity Muscle Magazine on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube Membership Support the show

Welcome to episode 135 of the Longevity Muscle podcast! Today we have WNBF/OCB/NMA Pro Natural Bodybuilder, Podcaster and Founder of Natty News Daily, Leroy Rollins joining us!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!(00:11) Intro(01:40) Update from Leroy(02:15) Show day, 4:00am wake up calls(03:00) What’s Leroys full time job(07:06) CORE Supplement sponsorship(07:40) How Natty News Daily came to life(12:10) Tagging Natty News Daily on IG(14:41) Leroy’s incredible pro card season(15:31) What’s next for Leroy?(18:17) When will Leroy start contest prep?(21:09) How long has Leroy been training?(22:25) Leroy’s height and offseason weight(26:30) Standing for long hours(27:45) What’s the ultimate goal? Why does Leroy compete?(30:20) Does Leroy believe he can become a WNBF World Champion?(34:27) The social media era(35:00) Being coached by Cliff Wilson(37:03) 30 rep sets (why?)(43:20) High rep benefits (execution)(44:35) How long has it been? (Training by Cliff Wilson(47:12) Practical applications to rep ranges(49:18) What rep range is practically “best”?(50:10) Getting better results (how?)(52:45) Shout out to Alberto Nunez and Marshall Johnson(53:52) Leroy’s training frequency (how has it changes?)(55:51) Getting help from others in the industry(56:48) Time flys(58:01) Why 5 days per week training(59:00) What time does Leroy start his day?(59:39) Outskirts of Ontario (the beauty)(59:47) What time does Leroy train?(01:00:51) Why Leroy hates training later in the day(01:02:09) What time does Leroy go to sleep?(01:03:25) Leroy’s daily routine (a sample)(01:05:51) Sipping on Gatorade during the workout (why?)(01:06:00) Should you train fasted?(01:07:49) A good sign you may respond well to fasted training(01:08:29) Sipping on EAA’s during the workout (fasted training)(01:08:45) Leroy’s current training split(01:10:54) Where you can learn more + outroThanks for listening! Please share and subscribe!Get in touch with Dirk:Follow Leroy on InstagramFollow Natty News Daily on InstagramSubscribe to Natty News Daily on YoutubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow 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 to episode 134 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(01:35) Living In Bangkok(08:27) What shows is Dirk prepping for?(10:34) Recovery in your 20’s(13:00) Brian Whitacre winning the overall (Dirk’s biggest goal)(14:03) Dirk’s experience working with Alberto Nunez(15:52) Dirk’s current training program(17:30) Recovery in Thailand vs. Germany (18:46) How frequently is Dirk training?(20:23) Exercise selection(22:39) Recovery days(26:42) Exercise execution (example)(36:05) Dirk’s experience with Parkour(39:44) The relationship between exercise selection and execution (42:28) Myoreps (How Dirk does it)(45:24) Intra-workout carbohydrates(47:15) Training to failure (51:16) Short end vs. Lengthened end (55:32) DOMS (Dirk’s experience)(56:25) Volume (How many hard sets per week?)(01:01:49) How does Dirk feel at 6 weeks out?(01:02:49) Dirk Emmerich and Gary Amlinger start a podcast(01:05:06) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Dirk:Follow Dirk on InstagramSubscribe to Dirk on Youtube Get in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow 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