Longevity Muscle

Welcome to episode 133 of the Longevity Muscle podcast! Today we have Jeff Alberts from 3D Muscle Journey joining us for our quarterly subscriber Q&A. 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.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(01:07) Iphone headphones (the issue)(02:08) Olympics 2024(03:12) Update from Jeff(04:17) Where is 3DMJ based?(04:42) Brad competes in 2024(06:31) Competing after age 50(08:00) How’s Jeff’s training been? (training, body, competing)(12:24) Mentality shift, HIT and the importance of auto-regulating training(17:14) Does Jeff enjoy his training?(18:14) Heat wave in California (18:35) Deadlifts and alternating exercises (21:18) Good vs. Bad exercises (23:51) Armchair quarterbacks (25:42) Jeff’s nutrition, supplementation and macro regimen (how has it changed?)(32:56) Jeff’s favourite cereal (34:19) What Jeff has in his home gym(36:48) Pros and cons of dumbbell pressing(39:28) Jeff’s training principles(40:45) The enjoyment for problem solving (41:50) Cut or lean bulk to try to recomp?(46:28) Less aches and pains with less load, high reps vs. High load low reps?(47:47) Jeff’s experience with pre-exhaust techniques(52:19) In a cut is cardio essential if you’re already in a deficit from dieting?(56:04) Protein intake when dieting(58:41) Jeff’s experience with DOMS (should you train when sore?)(01:08:49) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet 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 back to the Longevity Muscle Podcast! Today we are joined by 6x Natural Pro British Champion and 3 x DFAC Pro Overall World Champion David Kaye!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 (01:02) Update from David (02:20) Starting at the bottom again (03:51) Winning Worlds, retirement and the differences in Europe vs America(14:30 Ego and why people actually compete... (17:70) Who David considers to be the GOAT in natural bodybuilding (23:30) Nathan Williams and Babacar Niang (26:20) Ultimately it all boils down to this...(29:06) Doug Miller (33:35) What motivates David to train?(37:41) How often does David train currently?(38:32) Dean Garratt and dealing train with overuse injuries, aches and pains(48:24) How to know when to back off versus continue to push hard?(50:28) How often is David working around aches, pains and niggles?(01:00:33) Who came second to David at the DFAC Worlds?(01:07:37) How far is David from stage weight currently?(01:11:06) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with David:Follow David on InstagramGet 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 back to the Longevity Muscle Podcast! Today we have 2x British Champion, Musclemania World Champion & Lifetime Pro Natural Bodybuilder Tony Montalbano. 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(00:45) Tony's biggest inspiration (Rocky Balboa)(02:29) The transition from gym owner to actor (but why?)(06:15) How old was Tony when he first competed (and why?)(11:17) How old was Tony when he retired from competition?(12:00) Lifetime natural status (who else?)(13:30) Tony's stage weight vs. offseason weight(15:34) The ideal offseason weight for Tony(18:06) Tony's ex wife (were the methods too extreme?)(19:54) Is acting full time for Tony?(20:47) Will Tony ever compete again?(26:01) Politics in natural bodybuilding and why Tony stopped training  (31:28) Exercises Tony is looking to progress towards (and why)(33:22) Why Tony doesn't train legs anymore (all or nothing)(34:39) Lessons learned from training?(35:57) Tony's training leading up to his peak physique (38:32) Tony's version of MAX-OT(39:54) The advantages of pre-exhaust (when and for whom?)(42:01) Training frequency (44:02) How frequently did Tony change his training?(44:50) Aches and pains during Tony's competitive years(45:39) Mike Mentzer's HIT(45:57) The "Most" productive routine(47:30) Tony's favourite training program(48:16) Rep ranges for compound vs. isolation (52:12) What exercises did Tony have to avoid because of his shoulder(s)(52:52) Training to failure (53:38) MAX-OT vs. Mike Mentzer's HIT(55:02) Brooks Kubik's Dinosaur Training(55:46) Tony reads out some of his training & nutrition journals!(01:02:36) When you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Ian:Follow Tony on InstagramGet 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  For full access to the magazine subscribe to longevitymuscle.substack.com 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 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt. 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(00:55) How long Dean trained before competing (contest history breakdown)(14:51) How Dean met Ian Duckett(17:41) Dean’s current training philosophy(23:46) How Dean’s training changed for muscle growth(26:19) Dean’s High Intensity Training experiment(33:54) Dean’s volume, frequency and rest periods for muscle gain(38:31) Dean’s take on training to failure(43:47) What does Dean do for a living?(44:50) More on training to failure(48:44) Dean’s exercise execution explained(51:24) Dean’s Upper Lower training system during his peak(58:14) Dean’s current training regime at 54 years old (explained in detail(01:30:52) Outro Thanks for listening! Please share and subscribe!Get in touch with Ian:Follow Dean on InstagramGet 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 back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us for a part 2, 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!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(01:07) How many clients does Ian currently train?(03:16) Does Ian train from home?(05:17) What time of day does Ian train and why?(16:32) Ian’s training schedule (26:30) What inspired Ian’s current training?(32:48) The workouts explained(37:37) Ian's training experiment (who is it for?)(41:24) Revamping a custom training routine(43:25) Overtraining and evolving your training as you get older (47:15) Choosing an approach that makes you happy (50:02) Will Ian ever go back to HIT?(50:34) What lead to burn out?(54:45) Inspired by Serge Nubret (59:45) Context specific (Stay in your lane!)(01:02:21) Ian's workout explained in more detail(01:10:34) You have to enjoy it!(01:10:49) Why Serge Nubret?(01:12:57) Danny Padilla workout split(01:14:11) The chosen four(01:15:08) OutroThanks for listening! Please share and subscribe!Get in touch with Ian:Follow Ian on InstagramGet 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 back to the Longevity Muscle Podcast! Today we have Mr. Brock Waugh joining us for a Part 2! Brock is an Australian bodybuilder, co founder and co owner of More Than Muscle. 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(00:47) Update from Brock(02:39) Brock and Joel’s Natural Bodybuilding Documentary (06:40) Why Brock doesn’t train with Joel(09:39) More Than Muscle Clothing Line(11:40) Brock’s training leading up to his contest (14:44) How long Brock’s diet lasted(17:33) Brock’s weight at the start vs. end of his diet(19:20) Hunger during a diet(20:03) Brock’s peak condition (20:55) Weight classes in natural bodybuilding (21:22) Competing in the ICN(21:37) How lean does Brock get(22:39) Who does Brock’s diet?(23:36) Does Brock track his macros?(26:50) Sugar addictions(28:45) Does Brock experience cravings?(30:06) Mindset, sacrifices and not giving into cravings(31:48) More on Brock’s training split(32:51) Training 2x per day(34:27) Brock’s having a baby(35:45) Will Brock change his training during fatherhood?(37:41) Surrounding yourself with the right people (38:26) Joel’s training during fatherhood(40:18) Kevin Levrone training layoffs and more(41:48) Growing into a competition as a natural bodybuilder (43:20) More on Brock’s training split (45:01) The physiques in the Silver Era and Golden Era(46:41) Brock’s reasoning for drops sets and supersets (46:56) Why Brock changed the exercises (47:54) Training based on “feel” and performing sets to failure(54:20) Will we offer print for Longevity Muscle Magazine?(56:06) OutroThanks for listening! Please share and subscribe!Get in touch with Brock:Follow Brock on InstagramSubscribe to More Than Muscle on YoutubeBrock and Joel's Natural Bodybuilding Documentary 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

Today on the Longevity Muscle podcast, we have Philip Ricardo Jr  joining us for Part 3! Check out Part 1 & 2, if you haven't already!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 (00:46) Update from Philip(01:49) Philip's natural bodybuilding retirement...(08:51) Philip's involvement in the INBA/PNBA(12:47) A Natural Bodybuilding Announcement(14:40) How's Philip's current training?(19:40) Training with Marshall Johnson (20:40) Training with clients vs. training alone(22:26) Training Frequency now vs. then(24:14) Intensity of effort now vs. then (31:45) What it was like training 4 days per week(34:22) Mindset and adaptation (40:32) Why it's better to prioritize for longevity(44:46) Wisdom, skills & learning (46:00) Where you can learn more from Philip + OutroGet in touch with Philip:Follow Philip on InstagramGet 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 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com 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

Today on the Longevity Muscle Podcast, is 3x British Champion & 2x European Champion Paul Roberts. 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 (00:43) Update from Paul (01:09) Paul’s competitive history(03:42) Training 2x per week for 5 years (how & why?)(24:44) Paul’s experience dealing with burn out(28:55) What’s Paul’s training like now?(32:12) How does Paul view progression currently?(38:56) Paul’s contest history in more detail(49:32) Why MAX OT?(55:16) How tall is Paul and what is his contest and offseason weight(57:04) Why Paul stays closer to contest weight(59:16) How much protein does Paul consume and why?(01:04:52) What time of the day does Paul prefer to train?(01:08:24) Paul’s experience training in a fasted state (01:11:52) Where you can learn more from Paul + outroGet in touch with Paul:Follow Paul on InstagramGet 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 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com 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

Today on the Longevity Muscle Podcast, is a very special guest. Someone who has been on the podcast before and has inspired me from the very beginning of my bodybuilding journey. We are joined by none other than Alberto Nunez of 3D Muscle Journey. Since the time Alberto was last on the podcast he won the prestigious WNBF Mr Universe title.  Outside of being a natural bodybuilding pro, Alberto is a bodybuilding coach and educator.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:  (01:02) Living in Holland vs. Toronto vs. Colorado (04:48) The influence that weather can have on motivation (why?!) (05:26) How is life for Alberto with a newborn? (09:00) Ryan Doris & not following a 7 day cycle (Alberto’s reasons) (11:07) Consistency with training with high life stress (what can you do?) (14:14) The pursuit of optimal (15:35) Why do we self sabotage? (18:20) Alberto training app (program hoppers anonymous) (20:04) The importance of ‘buy in’ (26:36) Working with Team 3DMJ (29:02) Alberto’s mindset and training during his Mr Universe win vs. now (34:04) Competing against Rob Peacock (The Result!) (36:06) Lightweight vs. Heavyweight… does it even matter? (36:20) When Alberto was coached by Layne Norton (37:25) The importance of symmetry in natural bodybuilding (41:53) Alberto’s top 5 (45:44) Jim Cordova comeback? (46:22) Jeff Rodrigues… where did he go? (49:36) Drugs in natural bodybuilding… not as much as you think? (51:25) Your training age matter, here’s why! (52:50) Alberto’s current training routine (his why) (58:50) learning from the ones who’ve paved the way (59:29) Alberto’s Mr Universe Training Routine (01:03:57) Why do bodybuilders add more during contest prep? (01:06:47) Training 3 days per week (Do you need as much as you think?) (01:10:01) What’s next for Alberto? (01:14:21) Where you can learn more from Alberto + OutroGet in touch with Alberto:Follow Alberto on InstagramGet 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 For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.comSupport the show

Welcome back to the Longevity Muscle Podcast where we sit down with WNBF Professional Natural Bodybuilder, British Champion & UIBBN World Champion, Matt Argall.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(00;37) Ben Howard(00:57) Matt’s most memorable contest wins(04:31) UIBBN World Championships (07:04) Competing & WNBF Worlds with Shevon Cunningham & Brian Whitacre(13:24) Has Matt competed since WNBF Worlds?(15:26) Why did Matt start competing in natural bodybuilding?(17:02) The mindset shift from offseason to contest season (motivation)(19:11) What motivates Matt to train and compete at 45 years old(22:47) Drawing inspiration from the Silver era & Golden era(22:43) Steve Reeves & Natural Bodybuilding(26:53) Pros and cons of putting a limit on yourself (is ignorance bliss?)(30:33) How Matt met Ben Howard(31:25) Matt’s training leading up to the World Championships(35:38) Matt’s approach to pyramid sets (39:58) Matt’s experience with higher rep training (42:58) Leaving reps in the tank (44:55) Never sacrifice quality rep(45:23) Matt’s old 3 day routine he did for 20 years! (47:55) Matt’s current 4 day routine (50:15) Why Matt follows a strict 7 day cycle (51:31) How many hard sets per exercise during the 3 day routine?(55:15) more volume lead to more gains after 20 years of training (57:23) Mindset and why Matt changed his training after 20 years (58:12) Is it time to adjust your training?(01:00:19) What’s next for Matt?(01:02:44) Progression is more than just how much weight your lifting(01:04:21) 4 sets of 10… Matt’s why (01:06:09) Where you can learn more from Matt + OutroGet in touch with Matt :Follow Matt on InstagramGet 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