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Welcome to episode 148 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Zebin Xu joining us!\u00a0<\/p>\n
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Timestamps:\u00a0<\/p>\n
00:42 Representing China at the WNBF Natural Pro World Championships
01:25 Why Zebin Xu moved to the USA from China
02:35 Why Zebin Xu didn\u2019t compete at WNBF Worlds in 2023
03:00 Becoming a Natural Pro Bodybuilder in 2022
03:56 Did Zebin Xu compete in the WNBF in China?
04:20 Does Zebin Xu miss China?
04:42 Competing as an amateur natural bodybuilder in the INBF
05:29 Competing against Natural Pro Bodybuilder Eddie Saldana\u00a0
06:42 What motivated Zebin Xu to compete in natural bodybuilding?
07:54 The Golden Era of natural bodybuilding\u00a0
08:12 Zebin Xu becomes WNBF Natural Pro Lightweight World Champion\u00a0
09:20 Competing against Dirk Emmerich (Zebin\u2019s take)
10:22 Genetics in natural bodybuilding\u00a0
11:29 Nutrition to maintain maximum muscle fullness\u00a0
14:33 Zebin Xu\u2019s famous Chinese bodybuilding coach\u00a0
15:52 Dieting to get shredded for WNBF World Championships
17:38 Bantamweight class vs. Lightweight class at WNBF Worlds
18:42 How Zebin feels post WNBF Worlds (current weight)
19:04 Gaining 20 pounds (how long did it take?)
19:42 Training for maximum muscle growth leading up to WNBF Worlds
21:07 The World Champion training split (training frequency explained)
22:26 Training journal (tracking)
23:07 Training body parts 2x per week during the cutting phase (why?)
24:23 Cardio for fat loss (how did Zebin do it?)
24:45 How low did Zebin\u2019s calories get?
25:38 How much protein did Zebin eat for getting shredded?
26:02 Protein shakes vs. Whole foods
26:38 Zebin\u2019s 8 day training cycle\u00a0
27:04 Responding better to less training frequency\u00a0
28:27 rep ranges & recovery
29:44 Zebin\u2019s current training (how it\u2019s evolved)
30:24 How long do Zebin\u2019s training sessions last?
30:47 Zebin\u2019s training split
32:49 Training arms before legs (why?)
33:38 Training calves on a separate day from legs\u00a0
34:18 Body part specialization\u00a0
35:58 recovery days from training\u00a0
37:40 Training intensity (does Zebin train to failure?)
38:47 rep ranges and training to failure
40:12 recording your lifts (the pros and cons)
42:32 Low reps during a fat loss phase (Zebin\u2019s take)
44:27 How many exercises in a workout\u00a0
44:37 How many hard sets per exercise?
44:52 How many hard sets per body part?
46:34 How to warm up for heavy training (Zebin explains)
48:57 How many chest exercises in a workout? (Training frequency)
51:34 Zebin Xu\u2019s natural bodybuilding competition plans\u00a0
53:01 Competing in classic physique?
53:58 You can get a good physique without steroids (Zebin explains)<\/p>\n
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