{"id":18051,"date":"2026-04-12T11:37:15","date_gmt":"2026-04-12T11:37:15","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=18051"},"modified":"2026-04-12T11:37:15","modified_gmt":"2026-04-12T11:37:15","slug":"154-dr-zena-al-kelaby-the-next-generation","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=18051","title":{"rendered":"154: Dr. Zena Al Kelaby &#8211; The Next Generation"},"content":{"rendered":"<p><\/p>\n<p>Welcome back to the Longevity Muscle Podcast for our second episode of the Women&apos;s series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women&apos;s natural bodybuilding circuit.<\/p>\n<p><b>00:55<\/b> Deload Weeks, Rest Days And Why They Matter<br \/> <b>01:44<\/b> Zena\u2019s Story As A 3DMJ Athlete Spotlight<br \/> <b>02:24<\/b> Meeting AJ Morris + Olympic Motivation<br \/> <b>05:50<\/b> 5 British Titles (Zena\u2019s Natural Bodybuilding Wins)<br \/> <b>08:34<\/b> How Zena Got Sponsored<br \/> <b>12:25<\/b> Inside Zena\u2019s Championship Season<br \/> <b>15:39<\/b> What Drives Zena to Compete Naturally<br \/> <b>19:35<\/b> Competing While Working Night Shifts<br \/> <b>23:22<\/b> Zena\u2019s Weekly Training Frequency &amp; Split<br \/> <b>24:50<\/b> Advice: Tired, Unmotivated, Not Progressing?<br \/> <b>27:21<\/b> How Often Zena Trains Per Week<br \/> <b>28:01<\/b> Zena\u2019s Long-Term Bodybuilding Goal<br \/> <b>32:05<\/b> Zena\u2019s Figure Athlete Role Models<br \/> <b>33:22<\/b> Why AJ Morris Became Her Coach<br \/> <b>35:14<\/b> Why Zena Stopped Using RIR Training<br \/> <b>37:01<\/b> Sets per Exercise (Zena\u2019s Approach)<br \/> <b>38:49<\/b> Evolving Her Training with Experience<br \/> <b>40:13<\/b> What It Takes to Be a Natural Champion<br \/> <b>41:00<\/b> Zena\u2019s Ideal Exercise Volume Per Workout<br \/> <b>42:51<\/b> Why She Never Skips Deload Weeks<br \/> <b>44:51<\/b> In-Season vs Off-Season Diet (2023\u20132024)<br \/> <b>49:00<\/b> Pre-Workout Meal At 5\u20136 AM <br \/> <b>50:35<\/b> Afternoon Training &amp; Rolling Splits<br \/> <b>51:48<\/b> How She Handles Chocolate Cravings<br \/> <b>52:44<\/b> Zena\u2019s Physique Goals for 2025<br \/> <b>54:50<\/b> Training with Coach AJ Morris<br \/> <b>55:36<\/b> Programming Deadlifts for Strength &amp; Aesthetics<br \/> <b>58:22<\/b> Zena\u2019s Height, Stage Weight &amp; Off-Season Target<br \/> <b>59:05<\/b> Natural Bodybuilding Goals for 2026<br \/> <b>01:01:42<\/b> Zena\u2019s Message to Aspiring Athletes<br \/> <b>01:04:24<\/b> Where to Follow Zena &amp; Learn More<\/p>\n<p>Thanks for listening! Please share and subscribe!<br \/><b>Follow us<\/b> <b>on IG:<\/b><br \/><a href=\"https:\/\/www.instagram.com\/_dr.zena\/\">Zena<\/a><br \/><a href=\"https:\/\/www.instagram.com\/kennyratatsidis\/\">Kenny<\/a><br \/><a href=\"https:\/\/www.instagram.com\/longevitymuscle\/\">Longevity Muscle<\/a><br \/><a href=\"https:\/\/www.instagram.com\/longevitymusclemagazine\/\">Longevity Muscle Magazine<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <a href=\"https:\/\/www.instagram.com\/longevitymusclepodcast\/\">Longevity Muscle Podcast<\/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\/17405206-154-dr-zena-al-kelaby-the-next-generation.mp3\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome back to the Longevity Muscle Podcast for our second episode of the Women&apos;s series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women&apos;s natural bodybuilding circuit. 00:55 Deload Weeks, Rest Days And Why They Matter [&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-18051","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>154: Dr. Zena Al Kelaby - The Next Generation - 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=18051\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"154: Dr. Zena Al Kelaby - The Next Generation - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Welcome back to the Longevity Muscle Podcast for our second episode of the Women&amp;apos;s series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women&amp;apos;s natural bodybuilding circuit. 00:55 Deload Weeks, Rest Days And Why They Matter [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=18051\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-12T11:37:15+00:00\" \/>\n<meta name=\"author\" content=\"Kenny Ratatsidis\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kenny Ratatsidis\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051\"},\"author\":{\"name\":\"Kenny Ratatsidis\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8b72082763b535ba1906b19cbcd9c573\"},\"headline\":\"154: Dr. Zena Al Kelaby &#8211; The Next Generation\",\"datePublished\":\"2026-04-12T11:37:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051\"},\"wordCount\":309,\"commentCount\":0,\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051\",\"name\":\"154: Dr. Zena Al Kelaby - The Next Generation - World Bodybuilding News\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\"},\"datePublished\":\"2026-04-12T11:37:15+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8b72082763b535ba1906b19cbcd9c573\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=18051#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"154: Dr. Zena Al Kelaby &#8211; The Next Generation\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\",\"name\":\"World Bodybuilding News\",\"description\":\"Data, Rankings, Results.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8b72082763b535ba1906b19cbcd9c573\",\"name\":\"Kenny Ratatsidis\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"caption\":\"Kenny Ratatsidis\"},\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?author=722\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"154: Dr. Zena Al Kelaby - The Next Generation - World Bodybuilding News","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/worldbodybuildingnews.com\/?p=18051","og_locale":"en_US","og_type":"article","og_title":"154: Dr. Zena Al Kelaby - The Next Generation - World Bodybuilding News","og_description":"Welcome back to the Longevity Muscle Podcast for our second episode of the Women&apos;s series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women&apos;s natural bodybuilding circuit. 00:55 Deload Weeks, Rest Days And Why They Matter [&hellip;]","og_url":"https:\/\/worldbodybuildingnews.com\/?p=18051","og_site_name":"World Bodybuilding News","article_published_time":"2026-04-12T11:37:15+00:00","author":"Kenny Ratatsidis","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Kenny Ratatsidis","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/worldbodybuildingnews.com\/?p=18051#article","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=18051"},"author":{"name":"Kenny Ratatsidis","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8b72082763b535ba1906b19cbcd9c573"},"headline":"154: Dr. Zena Al Kelaby &#8211; The Next Generation","datePublished":"2026-04-12T11:37:15+00:00","mainEntityOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=18051"},"wordCount":309,"commentCount":0,"articleSection":["News"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/worldbodybuildingnews.com\/?p=18051#respond"]}]},{"@type":"WebPage","@id":"https:\/\/worldbodybuildingnews.com\/?p=18051","url":"https:\/\/worldbodybuildingnews.com\/?p=18051","name":"154: Dr. Zena Al Kelaby - The Next Generation - World Bodybuilding News","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/#website"},"datePublished":"2026-04-12T11:37:15+00:00","author":{"@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8b72082763b535ba1906b19cbcd9c573"},"breadcrumb":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=18051#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/worldbodybuildingnews.com\/?p=18051"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/worldbodybuildingnews.com\/?p=18051#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/worldbodybuildingnews.com\/"},{"@type":"ListItem","position":2,"name":"154: Dr. Zena Al Kelaby &#8211; The Next Generation"}]},{"@type":"WebSite","@id":"https:\/\/worldbodybuildingnews.com\/#website","url":"https:\/\/worldbodybuildingnews.com\/","name":"World Bodybuilding News","description":"Data, Rankings, Results.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/worldbodybuildingnews.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8b72082763b535ba1906b19cbcd9c573","name":"Kenny Ratatsidis","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","caption":"Kenny Ratatsidis"},"url":"https:\/\/worldbodybuildingnews.com\/?author=722"}]}},"_links":{"self":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/18051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/users\/722"}],"replies":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18051"}],"version-history":[{"count":0,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/18051\/revisions"}],"wp:attachment":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}