Longevity Muscle

161: The Return Of The Godfather - Jeff Alberts (Q&A Part 6)

Welcome to episode 161 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 [https://substack.com/@longevitymuscle?utm_source=profile-page] for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more! 01:00 Happy Birthday Jeff! 03:22 How does Jeff Alberts Feel at 54? 05:53 How Jeff Handles Training With Aches & Pains 06:32 How To Look At The Positive When Dealing With A HARD Challenge 08:55 Social Media Fitness Influencers  10:34 What Jeff REALLY Thinks About The 4-6 Rep Range  13:24 Why You Should Never Train Past 8 Reps (Uncovering The Facts) 14:13 Overlapping Muscles & Bro Splits  19:23 Fatigue and the 4-8 Rep Range Explored 21:30 Hypertrophy Research  24:46 Social Media (Where It Tends To Fall Apart) 27:28 Unilateral Work To Failure (Imbalances & What You Can Do!) 32:15 Jeff’s Goal, Team 3DMJ & Coaching 33:20 The Guests on the Longevity Muscle Podcast (Jeff’s Unfiltered Take) 34:39 POTENTIAL RESOURCES! NOT ABSOLUTES 36:53 Instagram Reels (Jeff Says This...) 39:50 Workout Plans & Splits (Jeff Answers) 42:08 The Undeniable Obsession With Training Splits (Perspective) 43:35 Training To Become A World Champion (What It Actually Takes) 44:29 Training Splits (What Actually Matters) 47:45 Jeff's Current Training Split (CONTEXT Is Key!) 50:33 How Jeff Approaches Rest Days! 51:21 Training Less To Grow More! (Personal Experience) 54:45 Not Natty, The Skeptics & Responding To The Critics! 01:05:34 Jeff Alberts Offers Timeless Advice 01:06:22 Alternating Push/Pull Workouts  01:07:53 Is Jeff Training On His Birthday? Thanks for listening! Please share and subscribe! Get in touch with Jeff and 3DMJ: Follow Jeff on Instagram [https://www.instagram.com/3dmj_godfather] Follow Team 3DMJ on Instagram [https://www.instagram.com/team3dmj] https://www.instagram.com/team3dmj/?hl=enSubscribe to 3DMJ on Youtube [https://www.youtube.com/user/Team3DMJ] https://www.instagram.com/team3dmj/?hl=enCheck out the 3DMJ Website [https://3dmusclejourney.com/] Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram [https://www.instagram.com/kennyratatsidis] Follow Longevity Muscle on Instagram [https://www.instagram.com/longevitymuscle/] Follow Longevity Muscle on Facebook [https://bit.ly/LongevityMuscleFacebookPage] Subscribe to Longevity Muscle on Youtube [https://bit.ly/LongevityMuscleYoutubeChannel] Sign Up to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎  Join Longevity Muscle's YouTube Premium Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show [https://www.buzzsprout.com/1841691/support]

160: The INCREDIBLE Andrew Palmer

Welcome to the Longevity Muscle podcast! Joining us today is multiple World Champion, British Champion and Mr. Universe Winner Andrew Palmer. Andrew is UK Natural Bodybuilding Legend and has been training and competing for over 30 years! A true representation of longevity! 00:00 Intro 01:11 Super Rare Episode Contest & Training History 02:11 Winning UIBBN Worlds & ANB British Titles In The 90s 03:16 How Andrew Palmer Started 03:51 Natural Bodybuilding Was Superior In The 90s 04:52 Competing In The WNBF Worlds In The 90s 10:20 Was WNBF Worlds The Hardest Natural Competition 11:16 Drug Testing In The 90s 12:16 Andrew Still Competes At 56 Years Old 14:14 Setbacks That Never Stopped Andrew 16:00 Training 5x Per Week vs 3x Per Week 16:08 Discovering Mike Mentzer’s Heavy Duty Training 16:22 Why Andrew Reduced Training To 2x Per Week 16:47 The Real Reason For 2x Per Week Training 17:25 Results Of Ultra Low Frequency Training 18:27 Andrew’s Ideal Training Frequency & Volume 19:27 Breaking Down Andrew’s 90s Training Split 19:56 Andrew Brings Out Training Journal 20:26 Take On Progressive Overload 20:57 High Reps Low Sets Experience 22:08 Injuries Never Stopped Andrew 23:58 Routine Ran For Years 27:53 Difference Between 2 vs 3 Day Routine 29:19 Inspiration For Heavy Duty Training 30:12 The Ideal Training Schedule 51:37 Full Sample Routine At 56 Years Old 53:02 What’s Next For Andrew Goals Revealed 57:37 How Far From Peak At 56 59:51 The Golden Era & Take On Dorian Yates 01:01:52 Ideal Offseason Weight 01:03:52 Preferred Cardio HIIT vs LISS 01:04:40 Ideal Diet For Maximum Gains 01:12:48 Training The Old School Way 01:14:26 Longevity Muscle Magazine Feature 01:16:07 Andrew’s Final Message To All Thanks for listening! Please share and subscribe! Get in touch with Andrew: Follow Andrew on Facebook [https://www.facebook.com/andrew.palmer.7186896] Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram [https://www.instagram.com/kennyratatsidis] Follow Longevity Muscle on Instagram [https://www.instagram.com/longevitymuscle/] Follow Longevity Muscle Podcast on Instagram [https://www.instagram.com/longevitymusclepodcast/] Follow Longevity Muscle Magazine on Instagram [https://www.instagram.com/longevitymusclemagazine/] Subscribe to Longevity Muscle on Youtube [https://bit.ly/LongevityMuscleYoutubeChannel] Sign Up to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎  Join Longevity Muscle's YouTube Premium Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show [https://www.buzzsprout.com/1841691/support]

159: WNBF UK President & 3x British Champion Steff Noble

Welcome back to the Longevity Muscle Podcast for our third episode of the Women's series! Today we have Steff Noble joining us. Steff is a3x British Champion and Miss Universe Winner and the WNBF UK President. Chapters: 00:44 Intro - Judging in Dubai 01:17 Do judges and promoters get paid? (WNBF revealed) 02:33 WNBF UK President Steff Noble (How it works) 03:10 Eric Helms & Vicky McCann (Steff’s takes) 07:23 Figure vs. Fit Body Pro 08:20 DFAC vs. WNBF 11:24 Having a full time job while running the WNBF (How?) 12:35 NPA vs. BNBF vs. UKDFBA 13:25 UIBBN Worlds & The Top Natural Leagues 15:04 How To Improve The Natural Circuit (According To Steff) 17:10 The BIG Issue In Natural Bodybuilding That Must Get Resolved 25:47 IFBB Olympia vs. WNBF (Prize Money Progression TRUTHS) 32:37 Women’s Prize Money Is LESS Than Men’s (Steff’s Take) 36:48 Competing BEFORE vs. AFTER Pregnancy (Steff Explains) 41:26 Who Inspired Steff To Compete In FIGURE? (The Legend…) 42:55 The 2014 Arnold Classic 43:31 Can You Compete Naturally In The IFBB? 2014 vs. 2025 45:11 Golden Era vs. Natural Bodybuilding (The Evolution) 46:26 Sacrificing SIZE For Striated Glutes (The Truth From An Expert Judge) 49:07 Size vs. Conditioning vs. Symmetry (What It Takes To WIN WORLDS) 52:14 Judging WNBF Worlds (Steff’s Experience and Take on Oscar vs. Babacar) 54:48 Making A REAL Living Competing As A Natural Bodybuilder (Prize Money & Sponsors) 58:09 The Prize Money At 2024 Worlds, Brian Whitacre & The REALITY… 01:01:25 Training, Nutrition & How Steff Noble Became A 3x British Champ & Miss Universe! Thanks for listening! Please share and subscribe! Follow us on IG: Steff [https://www.instagram.com/steff_noble_figurepro/] Kenny [https://www.instagram.com/kennyratatsidis/] Longevity Muscle [https://www.instagram.com/longevitymuscle/] Longevity Muscle Magazine [https://www.instagram.com/longevitymusclemagazine/]                                                                                                  Longevity Muscle Podcast [https://www.instagram.com/longevitymusclepodcast/] Sign Up to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎  Join Longevity Muscle's YouTube Premium Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show [https://www.buzzsprout.com/1841691/support]

158: Eric Helms: The MACHIAVELLIAN Approach (Part 5)

Welcome back to the Longevity Muscle Podcast! Today we have Eric Helms from 3D Muscle Journey returning on the show for a part 5 for a real and completely raw conversation! 00:47 Natural Bodybuilding IS Classic Physique? The New Edition 11:47 Bulking For Muscle Growth (20lbs vs. 40lbs From Stage Weight) 14:47 Do You Need To Be In A Surplus To Grow Muscle?  22:24 A REAL World Example (Kenny’s Experience, Eric’s Take) 26:30 The IDEAL Scenario For Gaining Muscle 30:22 Gaining Grams vs. POUNDS of Muscle (Targeted Hypertrophy) 32:13 Eric’s Training Routine BEFORE WNBF WORLDS! (Why & How It’s Changed) 37:42 Recovery Explained (Training Frequency, How Does Eric Feel?) 37:51 This Training Split Is A Hidden Gem (Eric Explains Why) 39:53 High Volume vs. Low Volume Research (The Truth Explained!) 47:37 Guru Following (Consider This…) 48:39 You’re Doing Yourself A Disservice IF… 50:02 Nautilus Training, Arthur Jones (An Interesting Take) 50:27 What’s It’s Ultimately Boiled Down To (According To The Critics) 52:15 It’s About RESULTS (Experimenting & Becoming A Machiavellian) 54:05 Super Slow Experiment (The REALITY Is This…) 01:03:07 The BEST Naturals In The World (Never Forget This Point…) 01:04:44 Does Eric Helms Get Triggered By YouTube Critics? (The HONEST Truth) 01:16:11 Coaching With 3dmj, The Vault & MASS! Thanks for listening! Please share and subscribe! Get in touch with Eric: Follow Eric on Instagram [https://www.instagram.com/helms3dmj/?hl=en] Follow Team 3dmj on Instagram [https://www.instagram.com/team3dmj/] Subscribe to Team 3dmj on YouTube [https://www.youtube.com/team3dmj] Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram [https://www.instagram.com/kennyratatsidis] Follow Longevity Muscle on Instagram [https://www.instagram.com/longevitymuscle/] Follow Longevity Muscle Podcast on Instagram [https://www.instagram.com/longevitymusclepodcast/] Follow Longevity Muscle Magazine on Instagram [https://www.instagram.com/longevitymusclemagazine/] Subscribe to Longevity Muscle on Youtube [https://bit.ly/LongevityMuscleYoutubeChannel] Sign Up to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎  Join Longevity Muscle's YouTube Premium Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show [https://www.buzzsprout.com/1841691/support]

157: Ben Howard - WNBF Pro Lightweight World Champion (Part 2)

Welcome back to the Longevity Muscle Podcast! Today we have Ben Howard joining us for a Part 2. Enjoy. 00:55 Intro: Reconnecting After 3 Years! 01:50 Ben’s World Championship Contest Season Breakdown 02:45 Is Ben’s Physique Better Today Than His WNBF World Championship Physique? 03:40 Ben’s Redemption From His “Failed” 2024 Contest Prep 06:31 Global Impact And The Reach Of Natural Bodybuilding 07:26 Blue-Collar Bodybuilding: The Reality Behind The Grind 10:15 Ben’s Recommendation: Super Bulking Vs. Lean Gaining 11:10 Dave Goodin: A Natural Bodybuilding Hero 14:01 The Next Big Thing In Natural Bodybuilding? 19:16 Mitch Jarvis Vs. Ben Howard: A Tale Of Two Champions 19:55 Ben’s Experience At The PNBA Worlds With AJ Morris 22:15 Ben Talks About The HIT Training Gym And Nautilus Equipment 27:39 Ben’s Upper-Lower Routine For The Natural World Championship 30:52 Why Ben Doesn’t Deadlift From The Floor Anymore 33:09 Why Ben Didn’t Use HIT Before Worlds (A Case For Reps In Reserve) 39:52 HIT Training Is Harder Than You Think (Ben’s Honest Take) 41:07 The Style Of Training Ben Enjoys From Time To Time 41:48 HIT Training All Year Long (The Truth) 44:31 The Importance Of Rest And Recovery For Maximizing Gains 48:29 Ben’s 3-Way HIT Training Split REVEALED 56:27 The Pre-Exhaust Method And Where To Learn More 56:47 1 Set To Failure, 3 Days Per Week (Recovery Impacts) 58:54 Mike Mentzer’s Full-Body Training: Ben’s Take On Frequency 01:01:22 World Champion Naturals Using HIT Training (1x Per Week Frequency) 01:01:42 The Magnificent Andy Palmer And His Training Insights 01:03:05 Is HIT Training Superior? Ben's Unfettered Take On Its Effectiveness 01:05:45 The Best Way To Train: The Reality Of High-Intensity Methods 01:06:40 Overtraining And Under-Recovering: How To Spot The Signs 01:07:45 Kenny’s Real Experience With 3x Per Week Full-Body HIT Training 01:09:13 Ben’s Experience With 6 Days Per Week High-Volume Training 01:10:40 The Lesson Learned From Training Mistakes 01:12:47 A Day In The Life With Ben Howard 01:15:57 Where You Can Learn More From Ben Howard 01:17:38 The Rise Of Natural Bodybuilding Worldwide Thanks for listening! Please share and subscribe! Follow us on IG: Ben [https://www.instagram.com/ben_howard_ukdfba_pro/]Kenny [https://www.instagram.com/kennyratatsidis/] Longevity Muscle [https://www.instagram.com/longevitymuscle/] Longevity Muscle Magazine [https://www.instagram.com/longevitymusclemagazine/]                                                                                                  Longevity Muscle Podcast [https://www.instagram.com/longevitymusclepodcast/] Sign Up to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎  Join Longevity Muscle's YouTube Premium Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show [https://www.buzzsprout.com/1841691/support]