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Welcome back to the Longevity Muscle Podcast! Today we have DFAC Natural Pro Bodybuilding Overall World Champion, Mr. America Winner & WNBF Pro Robert Thompson Jr. joining us! Timestamps 00:35 Natural Pro World Champion, Mr. America Winner 00:57 Starting a gym in the Cayman Islands (why & how?) 01:48 Robert wins DFAC Worlds & finding purpose  02:59 DFAC pros (what it means) 03:30 Robert Thompson Jr. on stage with... 04:00 Life changing decisions… 07:20 Robert’s gym in the Cayman Islands! 09:30 Born in Jamaica raise on the Cayman Island 10:12 Robert’s competitive history playing high level football (soccer) 10:55 A life altering knee injury that led to bodybuilding GREATNESS! 13:20 Life in the Cayman Islands 15:12 Training with a meniscus injury (why Robert isn’t competing this year) 16:46 Recovering from severe burn out due to overworking & high level stress 19:35 “Being a personal trainer…” - Robert’s goal 20:15 Robert talks about his clients, mental health & suicide. 21:55 Robert’s message to those who are struggling 23:19 Social media is a tool (It's how you use it...) 25:03 Robert Thompson’s training approach (mindset) 27:30 Compound lifts 27:58 Isolation lifts 28:02 This is the key for adding new muscle tissue! 29:09 Robert’s ideal rep range 30:05 Robert’s training split (deadlifts on leg day or back day?) 31:03 Intensity of effort 32:35 Is training the same offseason vs. Contest prep? (Robert explains) 34:10 High reps or low reps? Robert explains 34:58 How many hard sets per exercise? 37:05 Training to failure Robert on IG: https://www.instagram.com/robertjr_dfacpro/ Lift Studio: https://www.liftstudiocayman.com/ Kenny on IG: https://www.instagram.com/kennyratatsidis/ Longevity Muscle on IG: https://www.instagram.com/longevitymuscle/ Longevity Muscle Podcast on IG: https://www.instagram.com/longevitymusclepodcast/ Longevity Muscle Magazine on IG: https://www.instagram.com/longevitymusclemagazine/ Subscribe To Longevity Muscle Magazine: https://substack.com/@longevitymuscle Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store [https://longevitymuscle.store/password] to be the first to know when we launch!  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!) Subscribe to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Support the show [https://www.patreon.com/LongevityMuscle]

Welcome back to part 4 with Aj Morris! If you haven't checked out part 1-3 we highly recommend you check that out first! Aj is the founder of Natural Bodybuilding Worldwide and Made By Morris, an online ONLY coaching service that advocates and promotes natural bodybuilding and drug free physique improvement.  Timestamps  00:33 Aj Morris talks Longevity Muscle Magazine - are you subscribed yet? ;) 01:47 Natural Bodybuilding Worldwide (what’s good?!) 04:41 Natural Pro British Champion Zena 04:51 Natural Pro World Champion Ben Howard trains 3x per week  05:09 Brand awareness worldwide is the goal 05:31 AJ becomes a show promoter with NBW & the UKDFBA 06:25 Why did AJ choose the UKDFBA? 08:45 AJ’s first ever bodybuilding show  09:34 What’s the BIG motivator for Natural Bodybuilding Worldwide? 11:15 UKDFBA is non profit! 12:06 Why there is nothing wrong with making a profit 13:23 You must be a reputable pro to compete at the NBW International! 16:23 WNBF Worlds (AJ’s experience) 17:29 WNBF Galaxy will be MASSIVE! 17:39 WNBF Worlds needs this… 19:30 The EPIC photo taken by AJ Morris himself 19:55 This is a BIG issue at WNBF Worlds (AJ explains) 25:18 The practical benefits of earning a profit  26:59 Natural Bodybuilding Worldwide Clothing! (Check it out!!) 29:25 What the clothing really represents… 29:35 The steroid epidemic in teenage bodybuilding 30:19 Team 3DMJ, Nick Wright Bodybuilding, Matt Ogus! 30:33 How AJ Morris discovered NATURAL Bodybuilding 31:23 Why AJ Morris doesn’t train with Los Vickers 32:38 The key to being massively productive! 34:42 “I'm in a constant battle…” 38:03 Gary Vaynerchuk mentality  39:33 The motivation for what AJ Morris is building  41:22 AJ Morris’ experience working with Jordan Peters  43:20 Getting shredded and competing in 2025 47:46 Winning WNBF Worlds, ANBF Elite Pro, NBW International  49:48 Why AJ Morris wants to compete with Ben Howard! 52:34 AJ Morris talks about the podcast! 54:48 The BIG episode where we talk training!  Aj Morris on IG: https://www.instagram.com/ajmorris_/ Aj Morris on YouTube:  @AJMorrisFitness [https://studio.youtube.com/channel/UCz6Mly4rhmeML0zDjo6yDrg]  Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/ NBW Events: https://events.naturalbbworldwide.com/ Kenny on IG: https://www.instagram.com/kennyratatsidis/ Longevity Muscle on IG: https://www.instagram.com/longevitymuscle/ Longevity Muscle Podcast on IG: https://www.instagram.com/longevitymusclepodcast/ Longevity Muscle Magazine on IG: https://www.instagram.com/longevitymusclemagazine/ Subscribe To Longevity Muscle Magazine: https://substack.com/@longevitymuscle Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store [https://longevitymuscle.store/password] to be the first to know when we launch!  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!) Subscribe to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Support the show [https://www.patreon.com/LongevityMuscle]

Welcome to episode 148 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Zebin Xu joining us!  Timestamps:  00:42 Representing China at the WNBF Natural Pro World Championships 01:25 Why Zebin Xu moved to the USA from China 02:35 Why Zebin Xu didn’t compete at WNBF Worlds in 2023 03:00 Becoming a Natural Pro Bodybuilder in 2022 03:56 Did Zebin Xu compete in the WNBF in China? 04:20 Does Zebin Xu miss China? 04:42 Competing as an amateur natural bodybuilder in the INBF 05:29 Competing against Natural Pro Bodybuilder Eddie Saldana  06:42 What motivated Zebin Xu to compete in natural bodybuilding? 07:54 The Golden Era of natural bodybuilding  08:12 Zebin Xu becomes WNBF Natural Pro Lightweight World Champion  09:20 Competing against Dirk Emmerich (Zebin’s take) 10:22 Genetics in natural bodybuilding  11:29 Nutrition to maintain maximum muscle fullness  14:33 Zebin Xu’s famous Chinese bodybuilding coach  15:52 Dieting to get shredded for WNBF World Championships 17:38 Bantamweight class vs. Lightweight class at WNBF Worlds 18:42 How Zebin feels post WNBF Worlds (current weight) 19:04 Gaining 20 pounds (how long did it take?) 19:42 Training for maximum muscle growth leading up to WNBF Worlds 21:07 The World Champion training split (training frequency explained) 22:26 Training journal (tracking) 23:07 Training body parts 2x per week during the cutting phase (why?) 24:23 Cardio for fat loss (how did Zebin do it?) 24:45 How low did Zebin’s calories get? 25:38 How much protein did Zebin eat for getting shredded? 26:02 Protein shakes vs. Whole foods 26:38 Zebin’s 8 day training cycle  27:04 Responding better to less training frequency  28:27 rep ranges & recovery 29:44 Zebin’s current training (how it’s evolved) 30:24 How long do Zebin’s training sessions last? 30:47 Zebin’s training split 32:49 Training arms before legs (why?) 33:38 Training calves on a separate day from legs  34:18 Body part specialization  35:58 recovery days from training  37:40 Training intensity (does Zebin train to failure?) 38:47 rep ranges and training to failure 40:12 recording your lifts (the pros and cons) 42:32 Low reps during a fat loss phase (Zebin’s take) 44:27 How many exercises in a workout  44:37 How many hard sets per exercise? 44:52 How many hard sets per body part? 46:34 How to warm up for heavy training (Zebin explains) 48:57 How many chest exercises in a workout? (Training frequency) 51:34 Zebin Xu’s natural bodybuilding competition plans  53:01 Competing in classic physique? 53:58 You can get a good physique without steroids (Zebin explains) Thanks for listening! Please share and subscribe! Get in touch with Zebin: Follow Zebin on Instagram [https://www.instagram.com/xiaovid/?hl=en] Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram [https://www.instagram.com/kennyratatsidis] Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store [https://longevitymuscle.store/password] to be the first to know when we launch!  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!) Subscribe to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Support the show [https://www.patreon.com/LongevityMuscle]

Joining us on the Longevity Muscle podcast is Vicky McCann, a former WNBF, IFPA, PNBA & DFAC Pro. Vicky McCann shares her story, unfair politics and her time spent working with some of the greatest natural bodybuilders ever. This marks the beginning of Longevity Muscle's Women’s Series. Enjoy! Chapters 02:04 Vicky McCann's impact on the best naturals in the WORLD! 03:19 Natural Pro Bodybuilding Champion 03:46 WNBF History  05:39 Why Vicky almost quit bodybuilding  06:19 Women’s natural bodybuilding 06:46 Competing in the Cayman Islands 07:09 The beginning of the end  15:56 The REAL reason Rob Hope retired 17:19 All natural bodybuilders really want is… 18:24 The DFAC's ethos  19:36 Going from WNBF to PNBA  22:22 Horrific drug testing protocol in bodybuilding  25:06 Why Vicky founded DFAC (Drug Free Athletes Coalition) 27:32 Natural Pro World Champions  27:46 DFAC & BNBF (how it works, the affiliates, location and pro cards) 31:44 The biggest event of natural bodybuilding  32:58 The path to becoming a DFAC pro 33:24 The WNBF  34:19 Vicky McCann’s job  34:38 Too many pro cards 35:48 The TOP World Championships in natural bodybuilding 38:16 Why David Kaye only competed at DFAC Worlds  39:54 Ben Tennessen, Rob Hope and the WNBF split  41:09 Ben Tennessen 41:31 Drug testing  42:45 Natural bodybuilding is a BIG mess… 43:51 Can natural bodybuilding be saved? 44:21 Legends of natural bodybuilding 46:09 Training with David Kaye  47:14 Goals to compete, retirement & LONGEVITY! 48:60 Training for muscle growth & fat loss  48:26 Women’s natural bodybuilding  50:13 Training to be the best in the world! 51:11 DFAC Worlds  52:49 Bodybuilding's UNFAIR politics   57:25 Training split  59:05 Cardio  01:01:05 Strength when dieting 01:01:48 How low did Vicky’s calories get when dieting? 01:02:49 Vicky McCann’s top 5 01:06:55 Nigel Davis at the 1996 Worlds  01:07:48 David Goodin 01:08:51 A message to the athletes  Thanks for listening! Please share and subscribe! Get in touch with Vicky: Follow Vicky McCann on Instagram [https://www.instagram.com/vicky_dfacpro/] 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/] Follow Longevity Muscle on Facebook [https://bit.ly/LongevityMuscleFacebookPage] Subscribe to Longevity Muscle on Youtube [https://bit.ly/LongevityMuscleYoutubeChannel] Join our Longevity Muscle YouTube Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store [https://longevitymuscle.store/password] to be the first to know when we launch!  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!) Subscribe to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Support the show [https://www.patreon.com/LongevityMuscle]

Welcome to episode 146 of the Longevity Muscle podcast! Today we have Steve Hall joining us for Part 3! Timestamps 01:02 Steve Hall wins his pro card (2024 season recap) 07:22 How much protein?  10:31 White potatoes during contest prep  12:24 Jeff Nippard’s Kiwi’s 13:46 How Steve feels about 2024 WNBF Worlds 16:32 Competing in the 170’s vs. 160’s 19:29 WNBF Worlds Middleweights vs. Lightweights  22:03 Steve Hall the natural bodybuilding judge (how he got into it) 24:17 Placing at 2024 WNBF Worlds  25:54 How to make WNBF Worlds more exclusive? 27:31 Steve’s experience competing in The Netherlands and Switzerland  28:35 WNBF Greece and Cyprus (new rules?) 31:39 Competing in the PNBA vs. WNBF  33:14 Exposing PED users who get caught competing in natural shows 36:55 The hardest pro show Steve has ever done! 38:55 Steve Hall REVIVE STRONGER! 40:06 How Steve feels since competing at WNBF Worlds 41:09 Steve’s training routine leading up to WNBF Worlds in 2024 44:22 Steve’s trip to New York City 45:48 Upper Lower 6 days per week (aches, pains and injuries) 46:58 Eric Helms’ training (how many sets per muscle group?) 47:15 Jeff Albert’s training frequency and low volume training 47:39 Never forget this about training frequency… 48:36 Training to be the best natural bodybuilder (the reality for most…) 49:11 You can’t just look at one training variable… 49:34 Bodybuilding dogma by influencers 50:47 Steve Hall’s Push Pull Legs training split (here’s why) 55:57 You hit your natural limit? You can’t recover from training?… 57:17 Natty News Daily award and Steve’s contest goals next season  Thanks for listening! Please share and subscribe! Get in touch with Steve: Follow Steve Hall on Instagram [https://www.instagram.com/revivestronger/?hl=en] https://www.instagram.com/team3dmj/?hl=enSubscribe to Steve Hall on Youtube [https://www.youtube.com/@ReviveStronger/videos] 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/] Follow Longevity Muscle on Facebook [https://bit.ly/LongevityMuscleFacebookPage] Subscribe to Longevity Muscle on Youtube [https://bit.ly/LongevityMuscleYoutubeChannel] Join our Longevity Muscle YouTube Membership [https://www.youtube.com/channel/UCDjSFOeyQ91aJoxTRqjaNWw/join] Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store [https://longevitymuscle.store/password] to be the first to know when we launch!  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!) Subscribe to Longevity Muscle Magazine [https://longevitymuscle.substack.com/] and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Support the show [https://www.patreon.com/LongevityMuscle]