134: WNBF Lightweight World Champion Dirk Emmerich

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08/15/24 • 71 min

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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!
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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 + Outro
Thanks for listening! Please share and subscribe!
Get in touch with Dirk:
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Previous Episode

133: The Return Of The Godfather - Jeff Alberts (Q&A Part 5)

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 + Outro
Thanks for listening! Please share and subscribe!
Get in touch with Jeff and 3DMJ:
Follow Jeff on Instagram
Follow Team 3DMJ on Instagram Subscribe to 3DMJ on Youtube Check out the 3DMJ Website
Get in touch with Kenny and Longevity Muscle:
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Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

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Next Episode

135: Pro Natural Bodybuilder & Natty News Daily Founder - Leroy Rollins

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 + outro

Thanks for listening! Please share and subscribe!
Get in touch with Dirk:
Follow Leroy on Instagram
Follow Natty News Daily on Instagram Subscribe to Natty News Daily on Youtube
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
Follow

Introducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch!

Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!)

Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎

Support the show