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  • Writer's pictureHall of Gains and Hypertrophy Podcast

Fitness Audit - Matt A


00:00.00

christophknoll

Welcome back everybody we're back with another week but a unique kind of episode for you guys this week

00:07.80

Paul

Yeah, that's exciting. We got um Matt on the line here. What we're going to be going over what we're going to call a fitness audit. So basically the goal here is we're going to go through. Um, what Matt does for training and and also for food intake and just kind of see. What he's looking at there and then see if there's any tweaks we would do to potentially increase. Um potential in the gym or potential results. Um, you know we're not you know, nutrition experts or certified trainers or you know, exercise scientists or anything like that. But. Um, you know we have some experience in the gym and have a general good idea of what works and what doesn't so we figured we'd do something like this just to see you know have a good conversation and see um you know, kind of what other people's progress looks like and training styles and see how it could be adapted to other people. So ah. Matt welcome to the welcome to the show.

01:00.65

Matt

Thanks Gentlemen I'm happy to be here I'm kind of looking forward to what we're going to talk about because I'm one of those guys that goes to the gyms and to the gym and I I think I know what I'm doing you know I got this big split and I'm I'm strong and I've lost a bunch of weight and.

01:10.98

Paul

Say.

01:19.90

Matt

And I've hit this Plateau So I'm super excited to kind of to kind of have you guys pick my brain and and dissect everything that I do.

01:25.23

Paul

Yeah.

01:27.47

christophknoll

Yeah for for reference everybody like Paul was saying this is purely anecdotal um advice that that Paul and I are going to give we have no degrees in this field. We ah have just been Jim Bros for a long long time. So take this with a grain of salt.

01:40.89

Matt

Yes.

01:44.24

Paul

Yeah, this is just going to be um, kind of seeing what we would do and potentially you know what could be altered to to break a plateau. Um.

01:49.20

christophknoll

M.

01:53.84

Paul

So with that being said, he sent over some you sent over some screenshots of your training and food. So I figured we'd dive into your training first and um, what we'll probably do is just kind of like read through what you do and then go back and um, kind of talk about it so we could start with like your hamstring day.

02:13.13

christophknoll

Ah I'm gonna I'm gonna hit something before that. It's the thing that you would have hit me for Paul. Um, why are we train in six days Buddy

02:13.13

Paul

Um, yeah, what's up.

02:24.31

Matt

That's a good question. Ah I'm not going to note anybody under the bus but I paid someone to come up with some workouts for me and some splits and that's what she had me doing man.

02:26.74

christophknoll

Ah I okay.

02:35.56

christophknoll

Okay, um, my first reaction to that I used to train seven days out of the week and I thought I was doing real well until I discovered the power of recovery. Um, and. Right now I do most four days a week most times it's only 3 so that's the first thing that kind of stuck out to me. Obviously if you're paying for a plan. It's different. Um is it just a plan you paid for? is it a coach that you subscribe to okay.

03:05.32

Matt

Yes, she was She was coaching me? Yeah, ah, she's a great person for the record. Yeah.

03:11.54

Paul

Yeah, no I mean I think when we go into this. It's not a dig at anybody in particular, it's just from our experience. What we've seen that provides results and then um, kind of adapting from that. So um, like I like a lot of the movements you're doing. We'll go more into it later like a lot of the movements you're doing.

03:24.75

christophknoll

And.

03:29.67

Paul

Split is interesting. Um I'm not sure personally I'm not sure if I would have done the split this way. Um, six days in the gym is fine I like six days in the gym. But if you're hitting a plateau one of the first things you could do is just put in ah, another rest day. Um.

03:45.31

christophknoll

That's exactly what I was thinking.

03:46.81

Paul

Yeah, you can combine your leg days and just have one extra rest day um or throw like biceps on chat. Yeah, you could do like biceps in back and triceps and chess or something and throw on another rest day there. So I mean that's like 1 of the first steps sometimes too.

03:51.44

christophknoll

Or break up. But yeah, exactly.

04:04.49

Paul

Um, is more more recovery might have better results. Um, sometimes less is more and I think a lot of the episode today is going to be less is more a lot of the time um with training with food and all of that. So um, that could be 1 of your first steps you do before you even hypothetically change any of the way you train. You could just throw in another rest day and see how that goes you know, maybe you like 3 on 1 off 2 on one off and that way each week is the same um you get 2 you know, rest days a week and um, you know you might feel better and you might break that plateau so I mean that could be the first step. Um.

04:39.53

christophknoll

What's your can I ask what your energy levels feel like on days. Well let's start with just a workout day so because there's only one rest day in there So post workout are.

04:50.40

Paul

4

04:52.80

christophknoll

Actually let me start with. Do you work out in the morning afternoon after work before work. What do you do.

04:55.84

Matt

Um, I'm either going ah prep but throw myself 1 the. But if my boss is listening. Ah so I usually get up and go in the morning. Um between 6 and 8

05:02.60

christophknoll

Generally speaking I know it changes but ah.

05:08.79

Paul

Um.

05:11.43

christophknoll

We got.

05:14.19

Matt

Ah, so I'm usually there for a good hour and a half. Um, otherwise if I can't make it in the morning if I'm tired and I didn't want to get out of bed I'll go between like 103011 and one. Yep.

05:26.10

Paul

M.

05:27.62

christophknoll

Okay, so on a day where you're doing it ah in that early morning group. Um, what's your energy levels look like for the rest of the day.

05:37.49

Matt

Um, usually they're pretty high. Um I like working out in the morning getting the endorphins going I like work you know I usually have pretty good energy throughout the day.

05:40.20

christophknoll

Me who.

05:48.36

christophknoll

Ah, cool.

05:48.42

Paul

Yeah, that's good I mean that's that's the goal when you train in the morning especially is to have the higher energy throughout the rest of the day. Um I'm quite the opposite whenever I train in the morning I feel like I'm just slug in the rest of the day and but when I train in the evening I get hyped for it throughout the day. So it's like backwards for me.

05:52.47

christophknoll

E.

06:00.80

Matt

Yeah.

06:03.92

Paul

Um, but cool all right? um and then do typically have at least like for what when you train early in the morning. Do you do eat prior to going is there like you don't eat before you go.

06:14.30

Matt

No, and I usually don't eat till probably like 10 so like I'll hold off on breakfast as long as I can that way I just don't eat as much food throughout the day if that makes sense if I eat before I go then i.

06:21.24

christophknoll

E.

06:21.87

Paul

Um, okay, all right.

06:33.70

Matt

Struggle throughout the rest of the day because I'm hungry like I get the fire started early and then throughout the day I got to keep feeding that fire before I know it I've eaten a lot of food.

06:33.99

christophknoll

O.

06:34.18

Paul

5 are.

06:43.12

christophknoll

Do you do like a 8 to 8 fast type deal or is it just hold off long as you can okay and that's for your for your cut.

06:53.11

Matt

Um, usually it's just just in the morning. Yeah, um.

06:55.70

Paul

Yeah, it looks like.

06:59.60

christophknoll

That kind of what you're aiming towards. Okay, that's fun.

07:00.36

Matt

I Got to be honest with you I live in a cut I try to eat the same calories every day.

07:08.10

Paul

So the the main goal right now is weight loss. Essentially.

07:11.10

Matt

Yeah I mean I'm like £300 you know I would love to be dropping down to like if I could my ideal goal weight would probably be like 2 thirty two forty that would be sick I like I don't know how to do it but that'd be cool.

07:21.95

Paul

Okay, yeah, yeah I mean like I was mentioning to you the other day. Um, when it when it comes to the training and food and all that it's either or for focus. Typically it's either you focus on fat loss or you focus on Muscle gain. Um, there's this preface you know like there's this whole idea that like oh like I want to gain muscle and lose fat and it's like in in a way. It's like you can lose fat and gain a little bit of muscle at the same time.

07:39.80

christophknoll

Yep.

07:51.92

Paul

And then you can gain muscle and then lose fat at the same time and oftentimes when you do one or the other it kind of makes it look like you gain muscle because you're losing fat and your muscle is more protruding and um, you have more vascularity. Whatever it is and when you gain muscle it looks like you're losing fat because you're getting a higher proportion of muscle versus fat. So. It looks like kind of you're doing both at the same time but you really got to focus on one or the other. Um, if you focus on both. You're gonna kind of get nowhere really because you're not going to be eating the food to to lose weight or gain muscle and you're not gonna be training to lose weight or gain muscle. So um. Just because you're doing trying to do both at the same time. So I think having more of a focus on one or the other is what's going to be key. Um, and really ah at the end of the day just comes onto your food. Um the training you can kind of keep the same between losing losing weight and then gaining muscles. You can kind of keep it the same. Um. I mean obviously depends like prepar for a show or something like that that'll add some variability but when it comes to food. Um, the food is what's going to either put on muscle if you have a calorie surplus or lose fat with a calorie Deficit. So um to kind of talk about. What you're doing in the gym I I think the first step and this goes for anybody I think you should have something in your stomach going to the gym if you have the purpose of like facet cardio that's fine. Um, you know I could one of my options for for my plan is facet cardio or post workout cardio.

09:10.71

christophknoll

Yep.

09:21.97

Paul

I do post workout because I'm already in the gym. But um, if I wanted to do fastt cardio I can but when it comes to training your body is going to require that energy. Um and something that they digest while you're working out. So I think like you know like a protein shake. And like a banana or something like that would be fine. You know it doesn't have to be a lot or like even like half a scoop of a protein shake or like a protein bar you know in like an Apple or something like just something in your stomach for your for your stomach to digest is going to be really important. Um, yeah.

09:52.44

christophknoll

Little bit of carbs to get you through.

09:57.30

Paul

I Mean not that you necessarily need it because it sounds like you don't really need it. But I think it just is going to help. Um and you're going to most likely feel better threat your workout too I know when I do fasted cardio I'm sluggish throughout the entire session. So um, the food really does make a difference. At least in my Opinion. So I mean it's something to Try. Um and then that'd be the they'll be the next step to you know, rest day some food before you train. Whatever it is do take any pre work out. Okay, yeah, definitely if you're taking pre work out. Yeah, if you're taking pre work out. Yeah, you got to have food.

10:27.98

Matt

Um, oh yeah I love that. So.

10:29.85

christophknoll

Yeah, you can't do that on an empty stomach that won't even yeah, the the preworkout on the empty stomach isn't even to like worry about physique wise. It's more so your internals because you' that's the first thing your body is going to be digesting that day and.

10:35.11

Paul

Um.

10:49.43

christophknoll

You're I am surprised to hear that you feel good after working out the rest of the day when you're when you're going on a dry stomach or empty stomach with a pre-workout.

10:59.76

Matt

Um, maybe I'm just so used to it that it's like the the line now if that makes sense. It's my pace me I.

11:01.57

Paul

Yeah, it's your baseline when I take pre work out when I don't have food I feel like I'm going to have heart palpitations like it's over processing the pre work out.

11:02.49

christophknoll

Oh.

11:08.37

christophknoll

Your body craves Beta alanines in the morning.

11:15.59

Paul

For energy. So it's just like all the citroline is just like make my blood flow like to frickin Niagara falls. So yeah, it's it's bad I I know when I haven't had enough food or I took my purework out way too late as far as when I ate so um I could tell you for sure that it'll make a difference.

11:17.80

christophknoll

Idiot.

11:23.13

Matt

Ah.

11:34.61

christophknoll

I was gonna sit oh gone. Yeah I was gonna say to when when you said you're on that perpetual cut like that's like Paul kind of mentioned the the either the muscle gain or the the fat loss.

11:35.50

Paul

Um, you know, just just something. No you good.

11:50.26

christophknoll

1 of those has to be prioritized because no or not nobody but a very small percentage of people will actually be gaining strength as you lose weight and the people that are gaining strength while they're losing weight are generally you know taking a little bit of something something on the side a little ana. b o l I see um but and that's not to say not not everybody can do it but it's generally you want to focus on one or the other. Um.

12:12.40

Matt

Um.

12:21.74

christophknoll

And especially if you're if you're focusing on the weight you can move in the gym like you talked about how you plateaued or you are plateauing and still trying to lose that weight out even you know shift your your movement goals like what you're able to push or pull. Ah, for weight in the gym I'd move that to the side and almost go like rep heavy to start to really work on that um fat loss and start to drop that weight because you want to be focusing more on you know the tone now and obviously Paul and I come from the biased opinion of bodybuilding where we want to look as good as we can. Um, but that's where I see as a first kind of change to the goal because unfortunately it's not really possible to have both um like I'm on this I'm the opposite basically of going on perpetual bulk just because of how my metabolism works and eating and needing to. You know, pack on size and I love seeing my abs but I have to you know, prioritize what I want in the gym and that size so I have to say goodbye to those and adjust the diet to properly you know fuel my system. So maybe a little of reworking of the goal just to. Kind of clarify to yourself what you want is probably a good start.

13:37.54

Paul

Yeah I think that'll help and we'll we'll get dive into the training aspect I mean you do like a shit ton of volume. Um, just just crazy crazy volume. Um, and there obviously some intensity in there as well depending on the day so we'll dive into it I mean that'll be be interesting. Um.

13:45.11

christophknoll

Um, yeah.

13:57.41

Paul

So as far as training goes looks like you do one? Let's see one two is it cardio every other day almost.

14:07.76

Matt

Generally speaking like on a leg day. My cardio is just like walking for on an incline for 20 minutes and then if I do if I don't do legs that day. It's gonna be 30 minutes

14:15.63

Paul

Okay, okay, got you? Yeah I know I walk on incline as well. I Just don't my my one day that I don't do cardio if I'm in the gym. It's just like day just because it's more difficult.

14:21.70

Matt

That makes sense. It's not like I'm I don't run. Yeah.

14:26.30

christophknoll

Yep.

14:28.93

Matt

But I mean like there's some days where like I'll take my dog for a walk for an hour outside you know and I'll count that as my cardio instead of doing it in the gym because I hate walk and treadmill I'd rather be outside all there you go.

14:39.84

Paul

All right? Yeah yeah I I just read so I don't mind it but I can understand that. Um.

14:40.51

christophknoll

Yeah, and most of the time walking a dog is not an easy feat at all so you can count that to to cardio without a problem. Yeah.

14:48.91

Matt

Um, right if you walk fast enough to get my heart rate up to where I want it to be. Yeah.

14:59.35

Paul

Um, so let's dive into training here so day one you have hamstrings which looks like you also have glutes worked in there too is that correct. Okay, so.

15:05.79

Matt

Yeah, yeah, yeah.

15:10.71

Paul

Start off so you start off with line leg curls which is fine I mean that makes sense um 2 by 12 then 2 by 10 then 5 by 8 Um, for those that are listening when we say a number by another number that means number of sets by the number of reps so 2 by 12 means 2 sets of 12

15:24.98

christophknoll

M.

15:30.22

Paul

2 by 10 is 2 sets of 10 so on and so forth. So it's 2 by twelve two by ten five by 8 um, so you're already starting off with 9 sets and we're looking at like 130 reps right? off the bat. Um. The numbers. You gave us one forty five 1 Twenty Five Two forty five is that the rest count.

15:46.66

Matt

No, that's going to be um, the plates on the machine. So I'll be a forty five and a 25 for the 2 by 12 the 2 by ten forty five five by 8025 yeah

15:50.88

Paul

Okay, and then you do okay now I see what you? Okay, yeah yeah, yeah, increasing in weight I see now so you go up by 20 then by 25 that makes sense. Okay, and that's something that I do.

15:58.86

christophknoll

Yeah, it's the progressive overload he has on there.

16:10.66

Paul

Um, okay, yeah I mean when it comes to like starting a leg day I think what's worked for me. The best is when I get into the gym I don't immediately just like attack the weights. Um for me I start off with. Some sort of warm up 4 or 5 sets I do seated leg curls so I do like 4 or 5 sets of like 12 to 20 reps roughly. Um and I don't go to failure on pretty much any any set. Um, just because I want to save it for the following movements. Um, so something to consider is. Maybe like you can make your lineon light curls your first like working movement and um I would throw in like some like ah ad I always get the mixed up ad ductor work the outside your legs. Um, just to kind of warm up your joints a bit um before like just attacking the yeah.

16:57.92

Matt

Um, yep.

17:06.24

Paul

The the leg curls because it looks like you just get straight into it especially 2 by 12 Um are you going to failure on every set or close to it.

17:13.41

Matt

Now the the 2 by 12 and the 2 by 10 are pretty. They're they those are like the warm up sets I could guess you could say um by that fifth set at 8 I'm push I'm pushing the limit I'm getting close.

17:19.32

Paul

Okay.

17:25.89

Paul

Okay, yeah, um, yeah, so I would say for the lying leg curls I think potentially increasing the reps but then lowering the number of sets would be good so like instead of doing 2 by 12 and 2 by 10 do like.

17:29.16

Matt

A.

17:42.99

Paul

2 by 16 or something like that. Um, so that would be 24 44 um 44 reps versus ah 32 so you're taking essentially out one of the sets of 12 essentially um, that'll just get your legs kind of warmed up and then you can get into. You know four by 8 or 5 by a I would even probably bump that up to like maybe 10 um and then my target if it was me my target would be like if it was like let's say 4 by 10.

18:14.71

Paul

I mean I don't typically do straight sets but let's say I was doing straight sets the first 2 sets I probably want like like the first set I want like relatively easy second set I would be like kind of working for it. Third set. It's like I could maybe get 2 more and then like the fourth set like just complete absolute failure. Um, that way like you're kind of working up to failure.

18:31.87

Matt

Right.

18:33.81

Paul

Um, and then you're finishing off with just like you can't even move the weight for 10 you know like you get to the tenth rep and it just stops like that's the goal. Um like that I mean it takes fine tuning which I mean you you're pretty much probably got nailed or dialed in so you'll know what weight to use. That's just something that I would do instead. Um. I think a lot of like ah like a lot of the rep ranges. You. Do you do a lot of straight sets your person whoever wrote your movements does a lot of straight sets personally like either straight sets are either going to work or they don't work. Um, there's really no in between. It's kind of hard to like either like it's either.

19:11.73

Paul

Um, it's either. You do all straight sets you do like no straight sets. Basically um so like like for instance, we we talk about bodybuilders on here. Jay Cutler was the one who kind of like really revolutionized straight sets when it comes to bodybuilding and it's because stsa how his body responded so everything he did was 3 by 10 everything he did um and then. I think Kyrene was something similar 3 by 20 so if you do straight sets and your body responds to it then keep that you know I'm not saying to like you know do pyramid sets or do dropsets like I do like I'm almost always doing like 12 or like 1412108 or something like that. So.

19:46.60

christophknoll

the the FS seven s or whatever you whatever those are called.

19:50.98

Paul

Yeah fs t seven yeah I'll do fstseven so like that's what I'm saying. It's like it's not like um like I think you're doing a lot of good movements I just think that some of them are just really really overly volumous. Um, which we'll get into so. Lying late curls I think is fine I think if you just cut out a set or 2 and just increase the reps and then towards the end go to failure. Um, that would be good and then not.

20:17.60

christophknoll

Yeah I was going to say too for the for the line curls. That's like the first movement in a hamtordering specific day. So like on your back squats if it's hamstring focused and then your rdls especially I can so looking at that I consider those 2 as your primary movements for the lift.

20:34.58

Paul

Have yeah.

20:36.16

christophknoll

So you want to prioritize your energy levels for that. So you definitely don't want to be you know, expending too too much energy on the line curls that should be just something to get your legs up and going um and like what Paul said with the ad doctor insert right? there like just like a small set of those just or even like.

20:44.83

Paul

Yeah I agree.

20:55.94

christophknoll

Banded stretches like just to get your legs moving a little bit. You don't want to be totally burning yourself out on that very first movement. Um, you're absolutely able to go hard as hell like that's absolutely okay. It's just you want to make sure you have the energy to push it hard for those 2 other primary movements because.

21:13.60

Paul

Yeah.

21:15.85

christophknoll

Especially if you're plateauing like that could be part of it that your body even though you feel good just doesn't have the actual energy to do so especially pre-workout on ah on an empty stomach is probably going all into these light lying lead curls because of the intensity that you have it set it.

21:32.30

Matt

Cool.

21:34.20

Paul

Yeah, no I agree I agree um for the for the adductor movement is the one we spread your legs out. Um, that's going to help with building up your a doctorctors in the outside just for stability just do like 2 or 3 quick sets of that like 10 reps or something each just warming up the joints and then you're done and then just moving onto light curls. Um, yeah, so I like how you start with like with light curls at least Backsquat which we know is glue focused correct.

22:00.29

Matt

Ah, back squat? Yeah yeah I would say for that. It's more I more hamstring focused for me. Yeah, but usually when I do.

22:06.42

Paul

Okay, gotcha So where do you work in your glutes then.

22:17.79

Matt

Um, my quad days I'll do glutes.

22:21.86

Paul

Okay, let's see. Um.

22:25.49

Matt

Which really isn't that much. Usually it's like ah like ah the single like press. Um and then into the the long the lunges and the step ups. Yeah, well, that's where I usually have like the abduction and the abduction to.

22:33.44

christophknoll

Yeah, it's day 5 if you're looking for it. Paul that's his quad day.

22:33.67

Paul

And it. Yeah yeah, I'm looking at it now. Okay yeah I would just yeah, just for the warm up really just throwing in an extra addduction in the beginning of your your ham day.

22:43.95

Matt

Yeah, yeah.

22:50.15

Paul

So it's interesting. You have a ham specific day. Is there. Any particular reason why you have a ham specific day. Interesting Yeah, interesting. Okay, because the way I would have written it would be a quad specific day and then in ham and glute day.

22:56.37

Matt

That's just what she told me to do and all the splits she's ever set me. Um I have one for each.

22:56.59

christophknoll

M.

23:10.30

Paul

Um, just because like as typically as guys. It's very easy for us to put on glutes. Um, but it's also we have to put in a lot of work to put on quads. Um, granted, we could build more muscle. Um, but it just takes a little bit longer and likes. It's just not how we're Built. So Um I think in Quads I think Quad ah Quad specific day would be ideal. Um, not that you have to do that. But I think that when it comes to being male I think like Moving. Glutes onto Hams would just agree a bit more because you're working the backside of your legs. Um, and quads are such a large muscle group. Um I think that if you're going to be doing 2 like days I think Quads should be on their own. Um, especially because you can oh geez.

24:00.69

christophknoll

Paul did you just assume that he was a male. Ah.

24:05.70

Matt

Um.

24:06.21

Paul

Sorry I'm not woke enough.

24:06.50

christophknoll

That that's that's in regards to that conversation. We had earlier in the week fall about that listener. But.

24:12.66

Paul

Yeah, now. Yeah we got one? Um, so yeah, so that's what I would do so like that's why I was asking you if Backsquat was was glute focus because on your ham day I would have done glute work instead of on your quad day. Um.

24:25.65

Matt

And the reason I told you that I do glutes on that day kind of is like when I'm doing those rdls like I'll feel it my glutes too. Yeah, was that? Yeah yeah, yeah.

24:35.82

Paul

Okay, um, and that's like shoulder Width already else like where your foot foot placement is so it's gonna be more ham focused though, right? Okay, okay, interesting. Okay, yeah, that's fine.

24:45.24

Matt

Yeah, definitely shoulder with everything I do. It's pretty much shoulder with even when I squat. Yeah.

24:51.60

christophknoll

Um.

24:52.20

Paul

I mean I tweak my stuff just because my knees have to they don't agree with shoulder Width for everything like my like my back squat for glutes. Um, my stance is a bit wider than shoulders. But if I'm doing Quad focused squats with a barbell then my like my legs are like just about shoulder.

25:08.90

Matt

Um, yeah.

25:10.94

Paul

But the part so I mean it just depends on whatever I'm focusing on. Um.

25:11.75

christophknoll

I was going to say the rdls can even be utilized to to if not fully engaged lightly engage glutes on on those movements to just based on how you're able to pull it down.

25:17.21

Paul

Yeah, yeah, yeah.

25:23.86

Matt

Also I should make a note that I have an Olympic lifting background So most of my stuff ah is gonna my maybe my feet are gonna be closer together. It's more mutual for me.

25:31.56

christophknoll

E.

25:31.67

Paul

Okay, so is that like you're doing like snatches and cleans and stuff like that on the reg gotcha.

25:37.67

Matt

I used to I haven't been I haven't been for a little while I have a crossfit background too. Yeah, they cross it on and off for like 10 years

25:42.86

Paul

I was about to say that's probably like Crossfit or something right? Yeah, okay, yeah, so I think that's kind of also like why you like all of this volume is because you're so used to crossfit with the interval training.

25:50.97

christophknoll

Um, okay.

25:57.20

Matt

I Like leaving like dead. Yeah I want to feel exhausted when I leave the gym.

25:59.20

Paul

And they do such such high volume. Yeah, which I mean you should I mean no matter how you train you should be like like I think the way I look at it is like if you're not ready to eat. You didn't train hard enough like you're like when I when I leave the gym I'm starving. Like I just depleted myself so I'm just ready for food. Um I think that's how you that's that's how I look at it but regardless of however you train you should be. You should be exhausted leaving the gym. Um, but yeah, so that's probably why you're used to the such high volume. So I mean one of the things you could do to see if you could just break plateau is like not necessarily. Increase the intensity but just decrease the volume a little bit on a lot of your movements like what we'll dive more into it but like so for instance your your back squats. Um, you work to heavy 6 for the day. So how many sets does that typically take okay.

26:52.46

Matt

I try to do it pretty quick. Not gonna lie. Yeah, like I'll be like ah like I'll do a set of 10 at one thirty five um maybe do like a set of 8 it. Ah probably.

26:56.00

Paul

That's fine.

27:06.46

Matt

86 and then I'll do start doing 6 is from two Twenty five up whatever I hit on two 3 I would say for the issues you get 5 or 6 that's before I hit that. That's that top set for the day.

27:09.80

Paul

Okay, yeah, so.

27:20.10

Paul

Okay, and then you do you drop it by 80 you drop it by 20% so you drop it to 80% of that weight and then do 6 by 6

27:28.95

Matt

Yeah, and I got to tell you by time I'm like set 3 I'm I'm pretty beat like like I'm pushing hard sometimes set 5 set 6 I'm not getting 6 reps.

27:34.85

Paul

Yeah.

27:37.70

christophknoll

Um.

27:43.73

Paul

Yeah, that's backsquash is such a heavy compound movement I mean it'll just fry your nervous system. So yeah I'm sure. Okay, yeah, um I think that like the.

27:48.10

Matt

I Spend a lot of time on that back squat section there. Yeah.

28:00.69

Paul

My biggest thing with your back squats if especially if it's ham focused which so you're doing barbell I'm assuming Barbe backs squats. Okay, um, so 1 thing to consider is this is just something that I've experienced.

28:09.55

Matt

Yep.

28:20.53

Paul

Um, I think you guys have one at Empire Christoph is um, we can do what we could do is take out one of the probably like the dumbbell for instance like take out one of the dumbbell rdls or no, not even take it out what we could do is.

28:40.87

Paul

Um, let's see so since you're doing okay here this this is what I would do so that since you're doing ham focused Backsquats specifically on Ham Ham day. What I would do is I know Empire I know they have a pit shark on the turf side I believe right? do you know? I'm talking about.

28:55.18

christophknoll

We have a yep I got you.

28:57.30

Paul

The banded squat machine. Um Matt does I ring a bell.

29:00.96

Matt

Yeah, but I don't pay for access to the fancy side.

29:04.69

Paul

Okay, is there a banded squat machine on the other side I know there's like a shit ton of like equipment.

29:12.46

Matt

No, there isn't um, they got 2 different leg presses. They do have a blue. What's that thing called I think I do I have it in here for quad day. No, but there is there's a blue machine that's kind of like a pit shark but you like.

29:25.84

Paul

There's so much like equipment.

29:29.76

Matt

Lay back in it if that makes sense.

29:31.98

Paul

Okay, if so what I was going to say was because I know they have a pitch shark and whenever I go I get a day pass I get access to both sides I'm not sure that's why I asked if you had access to that side. But um, so what I would have done was.

29:39.54

Matt

Um, right? you.

29:45.35

Paul

You could do ah banded squats I know Christoph's old coach doesn't like bandit squats. He'll trash him on all day I love bandit squats for ham specifically. Um it pulls closer to your center of gravity more so that a back squat is so um, if you did ah some sort of bandit squat what you could do.

29:49.54

christophknoll

See.

30:04.58

Paul

Is pyramid up to like your heavy 6 right? So like you know, starting off with like 2 plates then do 3 plates 4 plates 5 plates because you can go much heavier on ah on a bandit squat machine because it's a machine and then what you do from there is instead of doing 6 by 6 pyramid drop set all the way back down to where you start so it'd be a full pyramid set and you can do like 6 reps or 8 reps. Ideally I would say do 8 reps for each set. Um, since you since it seems like your body agrees to straight sets. So I would do 8 reps. Up until you get to failure at 8 and then work your way back down to where you started at the same interval. So. It's a full pyramid set um with the same so same reps when I do pyramid sets I change the reps so like I'd go like. 16 14 12 ten 8 and then back down to ten twelve 1416 um but in your case I would do 8 reps for everything and do a pyramid set just because for me personally and I think a lot of people would agree that backsquats for hams isn't the most efficient way to hit hams. Um, and a banded squat machine is much more hand focused and can be more hand focuseded I mean that's why a lot of women do um like you can do call it kind of call it like goblet squats um women do like they'll they'll spread their legs out on like a bench or something put a dumbbe between their legs and squat that way.

31:34.70

Paul

Um, so like dumbbell squats basically Dad's essentially what you're doing there. What's up.

31:34.57

christophknoll

Now if you do it like ah do like a pro and take the 2 ah plio boxes stand on top of them and goblet squat down in the middle I mean I I joke about that. But that's actually a killer hammy.

31:44.99

Paul

Yeah, the wood ones. Yeah, you could do like stack like yeah, you could do that? Um, yeah, but I think when it with your leg days. You just.

31:51.88

christophknoll

Movement right? there.

31:54.19

Matt

Being.

31:59.83

Paul

There's so much core movement I'm not surprised that you're just fried afterwards. Um because you're doing so much like of ah ah like compound movements. So I think that that would help um so instead of the back squat I would do bend and squat and then. After that move into your rear deadlifts um, 6 by 15 yeah I think that could be fine. Um, it's a lot of volume. We're talking what is that 90 reps. Um are you getting to failure on that sixth set. Okay.

32:36.20

Matt

Yeah, for sure. Um I want to interject something real quick. Um I had variose veins in my legs. Um, so I like ideally would love to get rid of Backsquats just because it makes my legs feel funny.

32:38.50

Paul

Yeah, yeah, okay.

32:52.74

Matt

If that makes sense. Yeah, yeah.

32:53.18

Paul

Yeah, yeah I don't blame you? Yeah I mean ideally if we can kind of is it mainly in your cav area. Okay, um, yes, so if we could just kind of poll because you do see the Caf phrases. How do your? how does those veins feel on your Caf phrases. Okay.

33:05.71

Matt

Fine. There's something about the bending in in my hips when I'm getting to parallel that puts a weird strain in the in the veins I think of my calves you know, weird.

33:09.46

Paul

All right? Yeah so yeah, interesting. Okay, yeah, so I mean I think that I think taking doing like some sort of banded squat or something like that and leaning back when I do the banded squat I Lean kind of far back. Um. To focus on hands and then I think that could help a bit. Um, you don't have to go like as to grass if you don't want to? um I do personally. But if it does if it makes your your veins feel weird then I just I wouldn't do it. But um, just just feel it out and see how it feels.

33:34.88

Matt

Right.

33:46.49

Matt

Um, what would you think about me switching up back squat to a more of like a um, a hack squat kind of into a pyramid so scheme on a hack squat machine right? right? right.

33:56.66

christophknoll

It's got to make sure have your foot placement to make sure it's hammy specific.

33:57.40

Paul

Um, yeah, you yeah yeah I was about to say that So like um, wide and up high on the platform. Um to do him focused. Yeah I would do that I Love heck squats I think they're great. So um.

34:04.42

Matt

Um, right.

34:09.17

Matt

You too and they don't hear my legs. Well I mean they do but vain.

34:13.12

Paul

Yeah, yeah, do something like that. Um, that would be good. Yeah, no yeah I know I know what you mean? Yeah, um, yeah, that could that could work as well. Um, like Chrisof said just make sure you focus on your hams and for me whenever I do Handfos Hack Squats What works best is. So like I've always said this before like you should be gripping with your toes like whenever you're lifting legs like kind of imagine you're grip in the ground with your toes but and ham focused hack squats kind of drive from your heel. Um, that way you're putting more of the weight on the back side of your legs where with quads you want to focus more towards the toes.

34:37.19

Matt

Come out with that.

34:49.67

Paul

Um, to keep it on the front. So yeah, so when you do the hackx watch is focus kind of like pressing from the heel with a wide out stance. That's kind of far away from the machine.

34:52.60

Matt

And.

34:59.73

christophknoll

And I was going to say too if because with you you saying back? Squats really doesn't you know work with your your your your cav veins. Um, maybe even good mornings just to focus purely on the on the um.

35:16.87

christophknoll

Hamstring focus on that so you don't have to go all the way down to to where it's hurting because that might be able to let you target the muscle without having to trigger the the pain because with there's good pain and there's bad pain and this sounds like the bad kind of pain so we want to avoid that because Health is prioritized.

35:28.34

Matt

Um, right, right? right.

35:30.80

Paul

Um, so do you do you get something similar when you do where're dead Liftfts like how do your fanins. You'll find feel feel fine. Yeah, like your already ls.

35:42.11

Matt

You said rear Dead Lifts Oh oh Ah, no, they're fine. You know.

35:47.70

Paul

Okay, cool. Yes I mean when when you if you were to do good mornings. For instance I mean I think you should do the hacks but like what we could do actually that's actually a good thing. You brought you brought up stuff. So I think what we well. What I would do in this case is if if I had this plan I would change out the dumbbell single leg rdls because you already do rdls with a barbell I'm assuming with one thirty five, especially that's a play on each side. What I would do is instead of the dumbbell single leg rdls I would do good mornings on a v squat machine. Um I'm sure.

36:10.76

Matt

Um, no.

36:15.23

christophknoll

M.

36:19.80

Paul

They have one there if you look it up. Um, you'll know what I'm talking about um I'm sure they have one. It's a V squat machine. Um, so I.

36:22.77

Matt

Would you call it.

36:27.95

christophknoll

And plus you're you're you're staying on par with the with the morning workout. Then yeah.

36:32.47

Matt

Yeah, yeah, they got one of those.

36:35.20

Paul

Yeah, good mornings in the morning. Yeah so I would do I would do good mornings on that with like your face kind of facing that like Backpad um, instead of the the single leg rdls. That's just my opinion just because you're already hitting your rdls.

36:43.33

Matt

Um, yeah.

36:52.54

Paul

Um, with a barbell so you're kind of doing the same thing over like Back-to-back. It's kind of like doing lion like girls and then doing seeded like Curls. You know it's just you're just hitting it a different way. Um, so that's what my opinion is good mornings um can be kind of hard on the lower Back. So Just be careful. Um, That's why I say the vsquat machine because regular good mornings are very difficult on your lower back. The Vsquat machine makes it much easier. Um, you kind of you can kind of push into the machine so that the weight is more focused on the machine than on you that way. It's not destroying your back. Um.

37:25.73

Matt

Yeah.

37:29.54

Paul

Yeah, so that's what I replace the rdls I think are fine. Um, really high volume but you're used to it so I wouldn't change that. Um, okay, yeah, that'll work I mean you could even do like you could even do like 5 by 12 or something like that.

37:33.80

Matt

I usually do she has it 6 by 15 usually I do 6 by 10 yeah, it's too much. Um, yeah, right? Yeah yeah.

37:47.35

Paul

That's the same exact number of reps as 6 by 10 Um, so do you end up doing one thirty five for that. Okay, um, and like I'm assuming the first sets like relatively easy and then it kind of works your way up until like basically failure.

38:03.40

Matt

Yeah, 3 and 4 hard I would say set 5 I'm like do I really want to keep going ah sense. Yeah, yeah, so.

38:08.41

Paul

Yeah, so I would say yeah do like 5 by 12 or something do 5 by 12 and do like um take off so like do like a for like ah instead of like a one thirty five pound bar do like.

38:22.33

Paul

Do like ah like one 25 like do like a thirty five and a five on each side. It's a little less weight but you're going to be doing a little like you're good new. Be you're going to be doing more reps per set but less sets. So I think that could be good. Um, do you time your rest at all. Okay.

38:35.73

Matt

Now I'm kind of just like scrolling Tiktok or whatever look around the gym.

38:41.96

Paul

Yeah, so that's another thing to consider too is you could even do like like this is one of the key things when it comes to um, hypertrophy especially for muscle building is you want to like right now. It's not too big of a deal because you're focusing on losing fats. It's all about the calorie Deficit. But. When you get to the point which I don't think will take you too long I mean with them the next year um you get to the point where you are at two forty um as long as we can break this plateau I think can get down to that probably within the next year maybe 2 um, then you start focusing on muscle building and that's when you really want to incorporate resting like timing your rests. So on average, um, the most responsive rest time for people for building muscle is typically 30 seconds to 45 seconds um so what I do when I'm focusing on building muscle I'm not necessarily right now I'm starting to cut so I'm not focusing on it too much. But what I am. Focusing on building muscle. What I do is like let's say like back squats or whatever. Um I'll strip to plate or put on weight. Whatever it is that I'm doing and then I start my rest time. Um and usually by the time I sit down take off my belt for a second. Log my weight that I just did write a note put my belt back on. It's been about 30 seconds so that'll also fry you pretty quick and you can do a lot less lifting if you just timed your rests. But I think with what you have right now. I think you should try to keep your rests no more than probably like 90 seconds

40:15.29

Paul

And between sets if possible because especially if you're browsing Tiktok or something I mean it happens to me with my add I ah like just disappear into my phone and then all of a sudden. It's been 5 minutes since I lifted you know what? I mean so um I think just setting a timer on your phone. Um.

40:22.13

Matt

Um, yeah, that.

40:31.90

Paul

There's apps that have like that you can track your your like training and when you click that a set is done. It starts a timer. Um.

40:34.57

christophknoll

Yeah I use I when I do log my weight like that I use an app and it actually sends me really like abusive texts to get me back into the set like it. It asked me if it's like finger day at the gym because I'm on my phone and. <unk>ll send me all sorts of weird messages just to get me back into the ah movement. But it's super easy to fall into a rhythm of doing whatever you want in your rest time because you don't realize how much time has passed like having a quick conversation might seem like thirty seconds or a minute to you but then you turn around is like oh hey. Like paul said it's been 5 minutes or something like that.

41:14.88

Paul

Yeah, yeah, that' ah, that'll increase your pride your calorie deficit because you're going to be keeping your ah if you keep it at 90 seconds um minute and a half I think it'll keep your heart rate relatively high so it'll help with some some more some more calorie burning.

41:17.92

Matt

Little one.

41:27.88

Matt

It probably helped me get out of the gym sooner too.

41:32.33

christophknoll

Yep.

41:32.34

Paul

Yes, definitely. That's that's one of the biggest things too is that you're just spending so much time in the gym I mean you know you and I have talked about it before where like I'm almost never lifting longer than like an hour like I did ah like my leg day that I sent you the photo of my like press that took me. About 75 minutes because it took me so long to to add plates and take off plates from that like press machine. So like that was a big reason took me so long and then like my banded squats I got up to about five five plates so like that took a while as well to like strip the way add the weight and all that um.

41:53.58

Matt

Um, yeah me.

42:07.77

Paul

But like besides that if ah if I'm not doing something super super heavy and as far as weight goes I mean I'm never doing like day a full leg day quads hams and glutes longer than like an hour. So I mean I'm almost never training longer an hour if I do it's by accident. Um my arm days are like 45 minutes you know so I mean it's like it.

42:17.76

Matt

Now. Yeah.

42:27.70

Paul

Granted I hit two arm days a week but I'm also incorporating now abs into there I superset. Um because I I don't know did you did you write down any ab movements anywhere you see.

42:35.36

Matt

Which honestly I don't do any core work.

42:39.60

Paul

That's fine I mean you you do so much shit as it is I mean your your core is getting pretty worked on I Only really started focusing on core Recently What's that.

42:42.21

christophknoll

I Was gonna say yeah I was just going to say with the amount of compound movements in here. He's getting plenty of of work for it. It's just not like specific ab something. It's just core in general.

42:51.14

Paul

Yeah.

42:51.98

Matt

Yeah I've always been weird about just like focusing on abs too I've always felt like I just have a strong core. You know being a bit and be able to move.

42:55.56

Paul

Yeah, but yeah I mean it's tough like training abs is hard because abs are we've said it before everybody says it nowadays abs are made in the kitchen 100% But when you lose the fat you want to make sure that the muscle billies are there. You know what? I mean so throwing even right now I think like throwing in like maybe like an ab workout at the end of like shoulders For instance where Shoulders are such a small muscle grouping comparison and other things you know like I Just do. Right now I'm doing abs every day but like leg raises and like like crunches like on a cable machine. So What I'll do is I'll grab I'll do a lap pull down machine. Grab a rope put it on the top put it around my like basically put my hands back to my neck and just crunch it right? that way you can log the weight and hit progressive overload. Um.

43:49.40

Matt

Um, right.

43:53.25

Paul

So I mean that could that could help with um, just building up your midsection a bit I know you said you're strong there. But I think just hitting out once a week just make sure you're doing something There will be beneficial and you don't have to go to just complete failure just like going. There's like log the raps do the same reps each week just try ideally to like increase the weight every so often that way when you do get to the point where you want to be like 2 30 irty two forty I feel like you're going to be massive muscular-wise um you got a really good. Yeah, you got a really good foundation. So I think if you get down of that and you have good abs when you get down to that weight range.

44:19.74

christophknoll

Ah, he's gonna be shredded.

44:29.27

Paul

They're going to be showing I think um, you know what do you mean.

44:31.78

Matt

Already got fat abs I mean like if I take my shirt off like I can see my fat guy abs poking through already who's like that who's that really big. Ah super strong man. Ah.

44:39.44

christophknoll

The sixth block of bud light. No I'm kidding.

44:41.59

Paul

I don't know what? um Eddie Hall okay all right all right? cool. Yeah, so the the less fat you have the more they'll be protruding.

44:49.32

christophknoll

Eddie Hall or Brian Shaw 1 of the 2

44:49.51

Matt

Yeah, like he's got fat I abs like you can see his lives. Yeah, right.

44:56.85

Paul

And they'll look bigger. So if you could just add a little bit of something to that even better. You know, um and you'll fucking look massive too and you get down to that weight range So that'd be cool and also.

45:06.60

christophknoll

Also just to just to preface Eddie Hall is a future. Oh winner. He's not just ah power anymore. It's coming.

45:11.26

Paul

Mr. Olympia coming up. Um, yeah, so and then also just with all of these movements I just want to say props to how fucking hard you're working this is ridiculous. So I mean this is not to discredit anything you ever do in the gym and then this is also not to discredit like I said the the woman that wrote this plan for you.

45:19.69

christophknoll

E.

45:27.75

Matt

Now.

45:29.92

Paul

You know this is a hard ass plan that's going to hopefully help you lose weight if you're plateauing then there's something changed and that's the reason why we're looking at it today you know? um so I think.

45:35.28

Matt

Right.

45:39.40

christophknoll

Ah I mean from a weight loss perspective plateauing is not even the worst thing in the world because a plateau could actually mean that you're dropping your in weight and that's actually why you're not actually improving on your um on the weight that you're able to log on your on your reps.

45:53.28

Paul

Yeah I think when you when you plateau You also go to consider too. Are you basing it off a scale. Okay also look in the mirror too make sure like I take the the scale is less important in the mirror because as I'm sure you know when you lose fat you're going to. Also.

45:58.61

Matt

Um, yeah, yeah, yeah.

46:01.81

christophknoll

Oh.

46:13.70

Paul

Hopefully builds a muscle and muscles way heavier than fat. So um, if you lose if you're not losing as much weight as usual, it could be because you're putting on some muscle and then also on top of that it could be some water weight you know something your body might not be agreeing with something that you're eating and holding onto some water weight. That's my problem I put on shit ton of waterweight. Um, you know I'm pretty open about my usage of anabolics and I've talked about ah on here before alleged alleged anabolics where when I took gh last year I put £10 of water in one week so I mean it happens you know water weight happens.

46:38.98

christophknoll

Allegedly.

46:49.68

Paul

Um, so you got to consider that too not always is the weight that you're losing going to be fat muscle or water. It could be any combination so and then you could be putting on any combination at any time. So um, with that being said I think yeah, just replacing the single leg rdls with good mornings would be a good mix. Um, good change up. And you can kind of go back and forth. You know all of this everything that we're giving you is you can kind of go back and forth this doesn't mean you have to stick to this for a certain number of months you know if you're like okay after a month you're like okay I think I'm agreeing with this but not really with this then go then change that you know, um, this is just from what we've seen has worked for others. Um. And then all in all of your movements just make sure you get full range of motion. That's also really important too I like press like I sent you the video. Um my knees go into my chest to wear like any further. My butt's left and off the pad it doesn't look like it's full range of motion but it is for me. So just do 4 range of motion whenever you're training. That's all, um. And then your seated Caf raises. It's a lot of reps which is fine. It's calves. You got to burn them out I think the only difference I would I would make is just kind of break it up into sets maybe like 4 sets of 30 or something. Okay, yeah.

47:55.43

Matt

Yeah I usually do like file set to 20 No I can't do that. Yeah.

47:59.49

christophknoll

Ah, yeah I okay I was going to ask if you doing a hundred straight. Um.

48:05.30

Paul

Yeah I was going to say yeah so I would just break it up to sets but you already did that so that's fine. Um, and then you're 2

48:08.93

christophknoll

I would I would change 1 thing to it though. Um, just for calves like are you doing seeded capf raises for every single time you hit calves. Okay, because that's what that was gonna be my recommendation because.

48:18.66

Matt

I'll usually switch it up depending on what i' just I'm feeling for the day. Yeah, sometimes I'll be speeded.

48:25.72

christophknoll

Seatded caph phrasess you want to mix in like some standing or some single single leg cafph phrases on an elevated surface. You want that machine loaded double standing Cafres. You want to mix it up just because you know shocking the muscle is ah is. Ah, good way and calves are something that need a lot of work to actually see any kind of you know progress unless you're you know, like middle-aged dead mowing the lawn every week like that you'll get your calves that way. But if you're in the gym you got ah you got to surprise it a little bit and move it around. Um, and.

48:52.29

Paul

Fit.

48:59.82

christophknoll

Just break it up that that was one of the things that you know stood out to me because you can't do the same thing every single week I'm the calf daddy.

49:04.50

Matt

Um, yeah.

49:04.56

Paul

Yeah, and if you need cat Caf Advice christops your guy I got good calves but I don't train calves because I have good Caf Genetics I Just get calves from walking or on the stair master. So yeah, so he has good genetics and overly powerful.

49:14.16

Matt

Um, yeah, yeah.

49:15.11

christophknoll

I Have both.

49:22.59

Paul

Calves like I remember you're like talking about competing I'm like you're going to have to actually dial back your calves a bit like you actually have to like lose a muscle there.

49:27.70

christophknoll

Well I talked I talked with one of my buddies who's going to be show ready in a couple couple months and he was like broken I just I steal the calves nothing else from you not and he wasn't saying like disrespectfully but he was like your your calves are show ready but nothing else is.

49:42.69

Paul

Yeah, who is it that you're talking about.

49:47.37

christophknoll

That's my buddy Kyle Kyle I don't know if you've met him but well you probably wouldn't have met him I met him at empire. Um, it's a great question from what I mean he's got such a good build hold on let me just I'll shoot you as Instagram it's it's wild.

49:50.58

Paul

I Don't think so what's he competing in.

50:04.71

Paul

Okay, um, but yeah so to get back into it. You're walking lunges. Do you do you don't do 200 straight raps. Do you.

50:05.59

christophknoll

It's wild.

50:11.65

Matt

Now. Um, and I don't always do it with weight. Usually it's the burnout part of it. You know what? I mean so sometimes I'm like I'm burnt out by the time I get there. Ah so I usually split it up and I'll do like a set of 40

50:18.60

Paul

Yeah, okay.

50:27.44

Matt

Ah, sometimes I'm feeling it I'll do like a set of 60 I'll shake it off sometimes I use dumbbells sometimes I don't.

50:30.91

Paul

Um, okay so when you say walking lunges are you actually walking or do you do do like um standing and you like drop down to one. Okay, so you're actually walking. Okay, cool. Yeah I mean that's a pretty gnarly burnout. Um.

50:41.25

Matt

Um I walk Yeah I walk from the gym.

50:45.18

Matt

Um, it's hard. Maybe I don't know if they'll ever actually hit the 200

50:48.72

Paul

Yeah, that's a lot of that's a lot of reps. Um, so yeah.

50:51.20

christophknoll

I Think that's what I was going to say too I I think that's like a goal to get that high. But it's probably impossible to ever hit that total every single day, especially having that as your last movement I mean the burnout I understand being at the very end That's a good place for it.

51:06.00

Paul

Um.

51:09.00

christophknoll

But 200 I mean I'd be surprised if if you can make it one sixty ah like consistently which is good like you want to go to failure on that just to completely get everything out. Um.

51:12.93

Matt

Are.

51:14.10

Paul

Um, yeah, yeah, yeah is a burden I Think that's fine. Um.

51:17.70

Matt

Yeah I like yeah I go until my legs start shaking. Usually yeah yeah I like that feeling Well I'm sick though you know most people are like I thank with a heart people.

51:23.98

christophknoll

Yeah, best feelinging in the world. Ah yeah, you you need your cane to get out of the gym.

51:35.42

Paul

Um, all right? cool. Yeah so I would say like as a burnout that'd be fine. Um, you could even actually know we'll talk about quads later I was going to say could do leg extensions but then it's not quad day all right? So moving to shoulders here. We did spend a lot of time on hams but um, moving to Shoulders Bend pull aparts um I would just use those as a stretch. Really I mean you're not really yeah, if you're I mean you could log it if you want for sets and reps I would just kind of go by feel and just be like I'm kind of warmed up right now. Um, and then since like you're.

51:55.64

Matt

Um, that's like a warm up. Yeah.

51:58.11

christophknoll

Yep.

52:11.86

Paul

Me see just Upright rows. Um, yeah, Okay, so you're not, You're not crushing crazy amount of weight I was gonna say if you're gonna be doing like a lot of weight for like not many um, wait dumbbell shoulder press work to heavy fuck. Okay, yeah, you're not.. You're not doing so much weight where it'll like wreck your rotator cuffs because I was going to see you could like do some rotator cuffs movements just a warm um up a bit.

52:36.76

Matt

I should um I had an injury with my labor room on'm a right shoulder. So like that set where it's like £90 my top sets hitting like 70 to eighty.

52:41.97

Paul

Okay.

52:51.36

Paul

Okay, yeah, you could just do like so the thing with rotator cuff warmups is that guys overdo it so easily like literally if you're going to do cables do like don't even put the pin in the cable machine like just do nothing.

52:53.22

Matt

So maybe maybe doing something that that warms that up is good for me and.

53:09.74

Paul

If you're going to do dumbbells do like a 5 maybe max 10 um I can't remember does does fitness factory have two and a half pound dumbbell increments.

53:18.88

Matt

On some things. Usually it's 5

53:23.65

Paul

Okay, because I know they have a few sets of dumbbells. But I'm not sure if they have like seven and a half pound dumbbells because those are like ideal for rotator cuffs in my opinion seven and a half is the sweet spot. Um, just do like you know, extending out extending up.

53:30.94

Matt

Are.

53:38.98

Paul

You know, um, just to kind of warm them up a bit. You don't yeah exactly you don't want to like tax them at at all like you're not actually working a muscle I Hate the guys that like log their weight for rotator cuff Warmups I My dude you're not hitting a muscle. You're stretching a joint you know.

53:54.90

christophknoll

When I was when I was going or coming out of my my injury on my arm last year. Um I set the a cable machine up in the highest position set it and you're basically like a throw position and then just do a movement down and let.

53:59.50

Paul

Um, yeah.

54:09.89

christophknoll

Since it's cable. It's resistance on both sides. But so like if any weight at all the just the one like a £5 or something like that and just do that slowly and controlled because that even doing it right now without any weight at all that right there already starts to stretch it out and open it up a little bit.

54:16.60

Paul

Are.

54:26.17

Paul

Yeah.

54:28.18

christophknoll

So that's that was my preferred movement for working through my injury there. So I would suggest that too.

54:37.37

Paul

Yeah, it's easy to damage your rotator cuffs I mean I had a bad um I had a bad motorcycle accident a couple years ago that wrecked my left rotator cuff. So um, yeah, you know that's fair. that's no that's fair um it was it was the bad bad one I didn't really get hurt from that first one.

54:42.58

christophknoll

Which one oof oof.

54:53.64

Paul

Um, just a little bit of road burn The the bat The really bad one where I ended up in the hospital that one fucked up my rotator cuff.

54:56.59

christophknoll

Hope hope you know you've scarred me from from Motorcycles My my my dad and I were looking at a couple of ev motorcycles that a guy is selling near us and I I completely threw in the towel.

55:03.62

Paul

Yeah.

55:06.28

Matt

Um.

55:10.21

Matt

Of.

55:10.43

Paul

I think I mean obviously Motorcycles a different conversation. Um, my issue was I retrospectively I should have gotten that bike checked out before I ever took it out for a ride. Um.

55:21.86

christophknoll

You probably shouldn't have been doing the speeds. You don't but regardless.

55:26.18

Paul

I mean I only go in like seventy five eighty when it when it when the breakke line seizedezed. It was um, no is the gardener 1 right before? um the gantett exit between Danns and Phillips and but yes or Matt since since you don't know um i.

55:30.97

christophknoll

It's seventy five eighty around that leminster bend.

55:37.98

christophknoll

Yeah I know I know.

55:44.91

Paul

Have in the past and want to still ride Motorcycles and ah bought a um, a bike after I got hit on my bike I ended up getting a lot of money back and bought another bike used from someone I didn't realize I mean there's no way out would have known there was air in the brake line in the front brake line.

55:51.94

Matt

Her.

56:01.10

Paul

So when I was riding down the highway to go show with someone the bike that I got the break the front brake seized up and I low sided it on the highway doing about 80 um, androlled and just wrecked just my whole body and road Burn I broke my hand um and ah wrecked my left rotator Cuff. So. Um, it was I ended up in the hospital overnight just to make sure that I didn't have any internal bleeding or anything like that I mean they did the full 9 like um Mri Cat Skin Ultrasound X-rays everything um because it was that bad so it was pretty. It was pretty rough um but truly something was watching over me that day.

56:31.66

Matt

How.

56:39.42

Paul

Because I should have died but I didn't so um, yeah I was the I wasn't I wasn't quite there yet I was starting out with a coach at the time stop me, they knew they knew my potential.

56:42.67

christophknoll

The Anabolic gods were watching. They knew. But they knew they knew.

56:54.68

Paul

So like you're going to be. You're going to be men's physique even though you don't want to be men physique um, but yes it was it was bad um, ended up on the couch for a week and a half and just in ext extremecruciating pain from roadburn which I've had my fair share I used to downhill raise skateboards.

56:54.72

Matt

Um, the.

56:59.29

Matt

Um.

57:12.83

Paul

Um, so I've had my fair share of rope burn but that was bad. Um, but anyways get back into it. So yes, rotator cuffs don't really log the way you just kind of feel it out just stretch. You're just warming up a joint. Um then dumbbell shoulder press um 6 sets of 5 I would definitely bump that up.

57:13.69

christophknoll

E.

57:30.78

Paul

Would definitely do probably like 4 or 5 sets of 8 Um, especially if you're not getting higher into the into the um into the weight because you're saying you're not getting up to the eighty or ninety pound range yeah I would say like bump it up to like 4 or 5 sets of 8 Um and just really focus on the burn. Um, and the full stretch.

57:38.65

Matt

Bright.

57:49.64

Paul

All the way down all the way back up that would be my main focus. Um arnold press I'm assuming you mean? yeah so arnold pretz you're talking about dumbbell and then you bring it down in front of you. Okay.

57:53.29

christophknoll

God God Bless doing arnold press right? after the short double shoulder Press God bless.

58:01.53

Matt

Um, and.

58:04.69

Matt

Yeah.

58:05.82

christophknoll

God Bless doing that right? after that movement my goodness. How toast are you after that.

58:09.47

Paul

Yeah, that's that's fucking wild. Um.

58:12.66

Matt

It's nasty and then followed by the front raises I'm telling you dude, it's like two months

58:16.31

Paul

And Upright rose.

58:17.21

christophknoll

I Would even use the arnold press at the very end as your burnout like and and drop the weight like.

58:24.90

Paul

Yeah I could see that around the worlds are you actually hitting a hundred bras of ah around the worlds I was going to say that's fucking nuts.

58:29.36

Matt

Now Yeah I get she that this stuff is crazy dude. It's a lot.

58:33.82

christophknoll

Ah.

58:35.84

Paul

Yeah, she really like wanted to fuck you up. She has a vendetta.

58:39.99

Matt

Yeah I think that she had it and get a dady. Yeah like I'm paying her but she's like I'm still gonna get them get him. Yeah.

58:47.90

Paul

Yeah that's that's what it seems like almost. It's like I want a torch room I mean it's hard I mean you're gonna like there's shit that will come out of this but it's a lot There's a lot a lot just be really be careful of your joints because this is a lot of taxing on your joints. It's not your like you're not hitting really heavy weight. That's why I wasn't saying that. That's why I was going to say rotator cuff more mus aren't the end. You know the biggest thing but like you're doing a lot of rap. So just be careful. Um, but yes to Arnold? what's that oh I'm sure.

59:13.73

Matt

Wait till we get the bicep day wait till we get to bicep day. Yeah.

59:21.28

Paul

I mean I've already looked at your bicep movements that you sent me before I was like dude what are you doing for curls like this is um, um, yeah so arnold press I definitely wouldn't do it right? after dumbbell shoulder press because they're essentially the same movement. Um, just longer range of motion for all the press arnold press. Um, so I wouldn't do them back to back. Um, you could do them. Like um, yeah, you could just do them instead of the yeah around the worlds I think could'd be less taxing on your um around the worlds you know what actually let's do this so what I would do is I would take out the arnold press entirely take that out entirely. I like the rest of what you're doing chess supported front raises that set makes sense Twenty Twenty straight for 5 sets that makes sense. That's how you're supposed to do front raises. So I like how she did that. Um. Upright rows and front raises 5 by 5 sets 5 supersets I do the exact same thing and do upright rows with front raises on cables. Um I love cable front raises just because it's full. You're you're pressing the entire time There's no time you get to rest like with dumbbells. You get to rest at the bottom this looks like cables. This is cables total map.

01:00:29.27

Matt

Yeah, use cables.

01:00:33.40

Paul

Okay, yeah, okay, awesome. That's great, chest supporting front raise is.

01:00:33.28

christophknoll

I was going to say stay stay on the cables and add a side cable raise is what I would add to that instead of the arnold press.

01:00:42.79

Paul

So this is what I was going to say was instead of doing the arnold price take that out take out the around the worlds um and then so do the upright rows I'm assuming that's cables that looks like cables at 108 that's so specific that's got to be cables. Okay.

01:00:48.56

Matt

So.

01:00:54.51

Matt

Yeah, yeah.

01:00:58.16

Paul

Yeah, so keep doing that make sure I mean obviously I'm sure you know make sure you're just getting full range of motion with cables I have that problem at many gyms where at the bottom the fricking bar ends up hitting the cable machine. You know so like that's a pain. Um, so just make sure you're getting in full range of motion.

01:01:09.34

Matt

No.

01:01:15.21

Paul

Ches supported Rose is fine plate Ste Wheels Um, that's difficult I've done those in the past um I wouldn't measure it. Yeah I wouldn't measure by seconds. So do you hold it and just keep going back and forth. Okay, so what I would do is.

01:01:22.70

Matt

That's hard.

01:01:28.51

Matt

Yeah I do little. It's like little movement I um all the way.

01:01:34.57

Paul

Yeah, so what I would do is instead of doing that do like 4 sets of like 12 and what you do is when you raise it up twist it to the left twist it to the right and then back down. Um, that's what I would do and just make sure you can kind of like look through the hole like make sure it's parallel kind of like with your face.

01:01:49.60

Matt

Frightened.

01:01:52.13

Paul

That's what I would do instead of the plate hearing wheel. It's just because it's so like that's a lot of weight in your joints for a while um, that's the only difference I would make there plate press totally fine 4 by 12 makes sense. Um, and then so instead of the around the world instead of the arnold press what I would do this is what I've resulted really really well in side delt um growth is reverse dropset um lateral races with dumbbells. So what you do is you start off with like so I'll start off with a £20 dumbbell in each side I do 20 reps the drop set. To a £25 dumbbell each side and do 15 reps then do thirty thirty pound dumbbells and do 10 reps and then do that 4 times so it ends up being like thirty five forty five reps for 4 sets essentially but you're working up in weight. So. It's like you're doing 4 by 45 but you're in certain increments. You're going up and wait. Um, that's what I would do for your burnout I think it's like 1 of the best burnout movements you could possibly do um and by the time you're done your fourth set I mean like every single muscle fiber in your delts is firing. So.

01:03:01.82

Matt

The girl. What's your favorite for hitting the backside.

01:03:03.83

Paul

That's what I would do instead so rear delts. Um, actually it's a good thing. You mentioned that because there's no real doubt rear moving. Yeah.

01:03:11.36

Matt

Um, that's like that's what I would probably want to detect is doing that with a super simple mile.

01:03:13.40

christophknoll

I I would I like doing um you you get an ingline bench place your head on it or near it at a and obviously keep your back straight and just do a. I Mean it's the same movement as a lat raise. But when you're angled Down. It's hitting your back belts that way.

01:03:30.29

Paul

Yeah, yeah, yeah, uninclined. But yeah, yes.

01:03:31.77

Matt

Look like a chest supported rear doubt fly.

01:03:35.72

christophknoll

Yeah, exactly because you're bent at that angle on your heads I literally have my head on the top of the of the of the incline and just because of how it's angled you. You're forcing your body to trigger the back right? there.

01:03:46.12

Matt

Um, from.

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