Welcome back to the Longevity Muscle Podcast! Today we have PNBA Pro Natural Bodybuilder, Mitch Jarvis joining us. If you haven't checked out Part 1, we highly recommend you listen to that first. Mitch is the 2020 UKDFBA Overall UK Champion, the 2021 PNBA Pro UK Champion and Pro World Runner up and is the 2023 PNBA World Champion!
Timestamps:
(00:11) Intro
(01:00) Update from Mitch
(01:49) World championship season recap
(02:53) Putting on muscle in the offseason
(03:36) The benefits of a longer dieting process
(04:21) How heavy did Mitch get in the offseason?
(09:41) Elite level body fat distribution
(12:17) Mitch's preferred carb-fat ratio
(12:52) Protein intake in the offseason vs. prep
(14:42) Tracking caloric intake in the offseason vs prep
(15:42) Meat consumption vs. shakes
(15:56) Mitch's guilty pleasures during contest prep
(17:14) The next step for Mitch
(19:04) Will Mitch ever compete at WNBF Worlds?
(20:23) How Mitch brought up his lagging body parts between seasons
(23:24) Mitch's pre-existing injuries (check out part 1)
(23:38) How Mitch approaches deadlifts for longevity
(25:02) The benefits of pre-exhaust/fatigue
(30:02) Mitch shares his progress chart (how strong is Mitch?)
(35:23) More on pre-exhaust/fatigue
(37:05) Why Mitch transitioned from barbell presses to dumbbells
(39:09) The benefits of the compound/isolation/compound sandwich
(47:20) Mitch shares his experiences working in very low rep ranges
(49:47) Hypertrophy/strength relationship
(53:31) The importance of finding your rep ranges
(57:10) Most honest advice for new lifters (a convo around "the pump")
(01:03:11) Mitch's World Champion training split
(01:04:53) Training 3 days in a row (Mitch's experience)
(01:06:25) Should you follow a 7 day per week calendar? (Focus on this!)
(01:07:46) Mitch breaks down his 'push day'
(01:11:04) Not getting carried away volume
(01:14:49) Mitch breaks down his 'pull day'
(01:20:44) Building a world class physique with pre-existing injuries
(01:21:48) Dumbbell pullovers
(01:23:07) Trying new things and experimenting
(01:24:04) Leg day explained
(01:27:46) Mindset around returning to specific exercise after injuries
(01:29:51) Where you can learn more from Mitch + Outro
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