{"id":17957,"date":"2026-04-11T08:48:33","date_gmt":"2026-04-11T08:48:33","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=17957"},"modified":"2026-04-11T08:48:33","modified_gmt":"2026-04-11T08:48:33","slug":"160-the-incredible-andrew-palmer","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=17957","title":{"rendered":"160: The INCREDIBLE Andrew Palmer"},"content":{"rendered":"<p><\/p>\n<p>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!<\/p>\n<p>00:00 Intro<br \/>01:11 Super Rare Episode Contest &amp; Training History<br \/>02:11 Winning UIBBN Worlds &amp; ANB British Titles In The 90s<br \/>03:16 How Andrew Palmer Started<br \/>03:51 Natural Bodybuilding Was Superior In The 90s<br \/>04:52 Competing In The WNBF Worlds In The 90s<br \/>10:20 Was WNBF Worlds The Hardest Natural Competition<br \/>11:16 Drug Testing In The 90s<br \/>12:16 Andrew Still Competes At 56 Years Old<br \/>14:14 Setbacks That Never Stopped Andrew<br \/>16:00 Training 5x Per Week vs 3x Per Week<br \/>16:08 Discovering Mike Mentzer\u2019s Heavy Duty Training<br \/>16:22 Why Andrew Reduced Training To 2x Per Week<br \/>16:47 The Real Reason For 2x Per Week Training<br \/>17:25 Results Of Ultra Low Frequency Training<br \/>18:27 Andrew\u2019s Ideal Training Frequency &amp; Volume<br \/>19:27 Breaking Down Andrew\u2019s 90s Training Split<br \/>19:56 Andrew Brings Out Training Journal<br \/>20:26 Take On Progressive Overload<br \/>20:57 High Reps Low Sets Experience<br \/>22:08 Injuries Never Stopped Andrew<br \/>23:58 Routine Ran For Years<br \/>27:53 Difference Between 2 vs 3 Day Routine<br \/>29:19 Inspiration For Heavy Duty Training<br \/>30:12 The Ideal Training Schedule<br \/>51:37 Full Sample Routine At 56 Years Old<br \/>53:02 What\u2019s Next For Andrew Goals Revealed<br \/>57:37 How Far From Peak At 56<br \/>59:51 The Golden Era &amp; Take On Dorian Yates<br \/>01:01:52 Ideal Offseason Weight<br \/>01:03:52 Preferred Cardio HIIT vs LISS<br \/>01:04:40 Ideal Diet For Maximum Gains<br \/>01:12:48 Training The Old School Way<br \/>01:14:26 Longevity Muscle Magazine Feature<br \/>01:16:07 Andrew\u2019s Final Message To All<\/p>\n<p>Thanks for listening! Please share and subscribe!<br \/><b>Get in touch with Andrew:<\/b><br \/>Follow <a href=\"https:\/\/www.facebook.com\/andrew.palmer.7186896\">Andrew on Facebook<\/a><br \/><b>Get in touch with Kenny and Longevity Muscle:<\/b><br \/>Follow <a href=\"https:\/\/www.instagram.com\/kennyratatsidis\">Kenny on Instagram<\/a><br \/>Follow <a href=\"https:\/\/www.instagram.com\/longevitymuscle\/\">Longevity Muscle on Instagram<\/a><br \/>Follow <a href=\"https:\/\/www.instagram.com\/longevitymusclepodcast\/\">Longevity Muscle Podcast on Instagram<\/a><br \/>Follow <a href=\"https:\/\/www.instagram.com\/longevitymusclemagazine\/\">Longevity Muscle Magazine on Instagram<\/a><br \/>Subscribe to <a href=\"https:\/\/bit.ly\/LongevityMuscleYoutubeChannel\">Longevity Muscle on Youtube<\/a><\/p>\n<p><a href=\"https:\/\/longevitymuscle.substack.com\/\"><b>Sign Up to Longevity Muscle Magazine<\/b><\/a> and gain exclusive access to written articles with the top natural bodybuilders in the world \ud83c\udf0e\u00a0<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/channel\/UCDjSFOeyQ91aJoxTRqjaNWw\/join\"><b>Join Longevity Muscle&#8217;s YouTube Premium Membership<\/b><\/a> to watch full episodes of the Longevity Muscle Podcast (exclusive access &#8211; early release &#8211; 100% ad free!)<\/p>\n<p><a rel=\"payment\" href=\"https:\/\/www.buzzsprout.com\/1841691\/support\">Support the show<\/a><\/p>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><a href=\"https:\/\/www.buzzsprout.com\/1841691\/episodes\/18112841-160-the-incredible-andrew-palmer.mp3\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 Intro01:11 Super Rare Episode Contest &amp; Training History02:11 Winning UIBBN Worlds &amp; [&hellip;]<\/p>\n","protected":false},"author":722,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-17957","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>160: The INCREDIBLE Andrew Palmer - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=17957\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"160: The INCREDIBLE Andrew Palmer - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"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! 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