100: The Return Of The Godfather - Jeff Alberts (Q&A Part 4)

Aug 31, 2023

Jeff Alberts, a professional natural bodybuilder, discusses topics such as warming up for training sessions, managing intensity, ideal rep ranges, high intensity training techniques, contest prep, full body workouts, upper/lower splits, re-feed days, fat intake during contest prep, high protein vs. moderate protein, low calorie sweeteners, the importance of recovery, achieving a pro card, and the benefits of a balanced approach to fitness and coaching.

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Introduction

00:00 • 2min

Casual Conversation about Competitions, Appearances, and Pac-Man

02:07 • 2min

Warming up before a workout

03:58 • 24min

Weighted Dips and Individualized Intensity Techniques

28:12 • 15min

Factors Affecting Recovery from Training

43:38 • 19min

Achieving a Pro Card and the Importance of Humility

01:02:15 • 2min

Benefits of a Balanced Approach to Fitness and Coaching

01:04:39 • 11min

Welcome to episode 100 of the Longevity Muscle podcast! To celebrate episode 100 it only made sense to bring on the man who helped kick start the podcast (dating back to episode 1) Jeff Alberts from 3D Muscle Journey! 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.

Timestamps:
(00:11) Intro
(02:23) Update from Jeff
(05:16) How Jeff warms up for his training sessions
(13:34) Jeff gives an update on his shoulder, exercise selection & managing intensity
(20:32) Ideal rep ranges (is it context specific?)
(29:00) Jeff's top 3 high intensity training techniques
(37:55) Who is Jeff's coach for this contest prep?
(40:29) Jeff's experience with full body workouts
(43:14) Upper/Lower splits and recovery considerations
(44:28) How Jeff implements re-feed days
(45:39) How low does Jeff's fat intake get during contest prep?
(46:55) High protein vs. moderate protein (Jeff shares his experience)
(54:07) Low calorie sweeteners (Walden Farms, Splenda, etc.)
(55:06) Remembering Cake Mafia and Matt Ogus
(56:09) Does volume matter if progress is the same?
(59:24) Jeff askes "have you seen someone do 20 sets per week with a lot of effort?"
(01:03:44) Team 3DMJ's positive influence on bodybuilding
(01:10:12) Why Jeff hasn't posted frequent progress pics for this contest prep
(01:14:51) Thank You for episode 100 + Outro

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