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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #16 - New Years Fitness Resolutions

00:00.00

christophknoll

Welcome back everybody we are back in the new year with a brand new episode for you guys.

00:06.19

Paul Garny

As usual, we got Paul and Christof here today for the hall of gains and hyper pery podcast h e h cast dot com we are officially secured on there and all of that. So check out our website. You guys got chance very exciting stuff over there. It's just our blog. But. We got an exciting episode today. Is there anything you wanted to preface this episode with today stop.

00:30.70

christophknoll

Um I think kind of before we even like unpack the whole conversation just keep in mind that what we say if we provide a positive or negative view. You shouldn't hold those yourself until you experience and have the anecdotal data that we do. Um, just because it's not fair to yourself and others in the gym to create a bias without actually having seen it yourself. So just keep that in mind as you listen to what we're going to talk about today because this one is the most prevalent thing in the gym world. As of today and for the next three four weeks but we are talking about that January rush that ah New Year new me New Year's resolution exercise type stuff. Um, and we're just going to really unpack that. Ah there's not. A whole lot of science behind it. So today's again today's episode will be a lot of just us riffing off the topic. So. That's why I say make sure to actually give yourself a chance to experience this or create your own opinions. Don't take what we have. As Gospel because you could have a totally different experience than we do, but whether it's palette positive negative or just right down the middle so make sure to formulate your own opinions and just use what we talk about as advice.

01:56.84

Paul Garny

Yeah, yeah, I think it's um, a good thing to preface with today's episode is that we're not going to make fun of anybody who's trying to better themselves in the gym I think that anybody who's who has experience in the gym will always support anybody who wants to better themselves physically. And I think that it's great that if you want to make the difference. You know new year's resolution is the the whole thing about it is that it's a starting point. It's let's start during first. Let's start on this plan or something like that or let's get into better shape. Let's. Let's try to hit this goal by the end of the year and you know I have this resolution for myself for the new year to hit this. Um, the thing to mention is just that the problem a lot of the time that people have that are in the gym consistently is that these people aren't consistent because it's a rush. People don't know what they're doing people get hurt. They hog the equipment people come in groups and then three weeks later they're not even committed to it and just leave so a lot of gym goers on the more immature side kind of make fun of it kind of make fun of people who want to better themselves after New Year's and stuff like that and I can understand like. Getting a little frustrated from how busy it gets in the gym. Some gyms are busier than others more of the serious gyms aren't as busy as some of the more not so serious gyms so like planet fitness gets I'm sure it gets extremely busy during January but something like you know more underground more.

03:29.97

Paul Garny

Hold the wall kind of stuff isn't as busy but the problem that a lot of people have is just that you're going to get swamp of people for no reason really for them just to leave and I think that you know if you're going to be consistent with it. You should not start cold turkey and that's a problem evolutioners at that. You're changing your entire lifestyle literally overnight and that's extremely hard to stick by. You've got a like 5 a half medium there whether that's you know, starting with 1 thing and slowly adding to it or if you already have something kind of going whether it's your food or training or something like that then just change something about it but to make it better. I think that's a better way of going to just entirely cold turkey just changing everything because it's gonna be too much There's gonna be too much stress in your body too much stress in your mind and it's gonna be very hard to stick to something that you just started. Everything's different. Your entire schedule is different. Your day is different how you feel is different. Your food is different like going to the exercise. You're gonna be sore You're gonna retired everything's gonna be different so it's gonna be 10 times as hard to do it. So I think that? um, ultimately what I'm trying to say is that we support it. It's not the best route to go but we support anybody who wants to change and we don't want to make fun of anybody who does want to change. So. There are jokes about year's resolution in general but no one in particular should ever receive any sort of hate for one to change themselves and better themselves.

04:53.39

christophknoll

Yeah, and the whole point of this podcast too is just to you know, provide information for you guys and also preach the overall benefits of personal fitness and exercising like we obviously between Paul and I have our very extreme goals. But while that's the case. Ultimately, we care more about getting a large there are the majority of the world's population inside of some physical atmosphere because that's just how you better yourself as an individual um I thought you I think you brought up a really and like just. You said 1 word and it stuck out and you said that these people aren't ready for the lifestyle change and I think the place we got to start with when we're talking about the New Year's resolution is that people don't realize that it is a lifestyle it is you know.

05:36.81

Paul Garny

Are.

05:50.93

christophknoll

When you are in the gym. You are consistently working at your craft. You're consistently or again ideally so you should be consistently working on your craft. You're consistently trying to you know, progressively overload your weight. So then you can up. Your your weight and your strength and all of that and what most of these new Year's resolution people don't seem to realize and again not to any fault of their own because they're brand new into this world. Um, but it is a lifestyle. It is not. I guess the way I want to frame this is that too many people view the gym as I'm going to go for an hour a day to make myself better and in theory. Yeah that's absolutely right? You go even half hour a day just a little bit every single day because consistency over. Ah, exhaustion is is kind of key and so that in essence that is true like you go a little bit every day and that that is what happens but to actually start to achieve like monumental gains and start hitting those goals. Ah. Yeah, it is a lifestyle change because with the gym now you start to develop a consistent diet and then with a consistent diet then the next step is creating basically a consistent routine like a schedule within your day.

07:17.80

christophknoll

And then you start to focus on your sleep and your recovery and just so many other factors start to come into play when you start to take this thing seriously and a lot of people with these new year's resolutions I'm going to go out there and say that. Probably between seventy and eighty percent of New Year's resolution people coming to the gym are I want to lose weight just because you know people over the holiday season since Thanksgiving has packed on weight because the meals between then and now are you know, pretty filling. So a lot of people are like hey I want to lose weight. That's my new year's resolution. Let's get in the gym and in order to actually lose that weight and do it in a healthy manner. It's a lifestyle change. So I think that's kind of where we need to start this conversation because if someone's not committed to changing. Life. It doesn't have to be a drastic change but changing it enough that you adapt to a gym lifestyle. That's when we see the burnout and that's when we get the frustration from us the regular goers who you know want to help support everybody. So. That's more so where my frustration comes from.

08:29.75

Paul Garny

Yeah I mean it's it's a fair way of looking at things and I think that ah when you're you're changing your entire lifestyle your your lifestyle and like particularly this industry and you know this hobby and passion that we have it's it's kind of part of you. You know it might take a little while to kind of discover that. But when you get into the routine of things and like you know I started out with I don't know if anybody knows the history at least for me. Um I started out with body beast dvs from beach body which is sagi calev and. That's where I started I did that program I think it's like I don't know 3 three months or something like that and there's just dumbbells at home I had power blocks which are like um, adjustable dumbbells. So it's like essentially 1 handle but you just change the weight on it and then. Ah, bench and that's all I started with essentially and it was actually a really good foundation because it's you can do it from home. You don't have to drive anywhere. You don't have to do anything to go to it. It's already. There. Um, and then at the same time it kind of teaches. You. The body bees. Specifically it's it's same with like p ninety x p ninety x and body beasts are kind of like teaching you the basics of hyperurphy and muscle gain and like actual proper weightlifting. Um, so you know there's timed rests. There's pyramid sets drop sets.

10:00.19

Paul Garny

Stuff like that actually good life splits when it comes to training different muscle groups. So it's a really good foundation and you know you do got it. You do gar out of it pretty quickly. It's not something that especially at a younger age you do grow out of it. So it's not something that you can really consistently do for you know year round. Especially if you don't have heavier and heavier dumbbells. But it does give you an idea of you know the starting point I think that that's where like I think that's a really good way of starting things is some sort of Dvd dvd system from home. It can be expensive I think these Dvd systems go for like a couple hundred bucks was blessed to have already had it. My dad did it before me so I was able to just use his and also the dumb bells those nibbles are like $500 so I was very blessed to have those in the first place. Um, you know so I had a good foundation to start with. But I think that the Dvd system like that p nine ex body beast. Whatever it is from beach body is a good place to start and then from there when you go out of it and you're like yeah I think I'm kind of done with this I hit the program I think I'm ready to go to an actual gym. That's when you go to like you know a beginner to intermediate gym I think that most people. Especially if you have a little bit of experience with liftfting you kind of understand proper form because that those Dvds kind of teach you proper form. Not quite 100 % but kind of get there. Um I think that you can kind of skip over like planet fitness or something like that and go to like.

11:26.80

Paul Garny

A little more serious of a gym like an la fitness or anytime fitness or something like that that's going to have like proper machinery like dumbdolls up to like 51 or something like that. Not that you would use them. But it's ah it's a little bit better than something that's beginner based and then that's where you can kind of build that foundation and I think that the biggest thing. I try to tell people. Um, especially if you're going to start a news resolution or start in the new year is that you should just kind of probably eat the same way. You've always been eating. Don't change that just go to the gym just getting the routine of going to the gym because at first the gym is gonna be the hardest part. So. You don't want to add on what really is the hardest part which is food food is the hardest part you talk to anybody who's in bodybuilding or anybody who's serious about the gym. They'll tell you food is the hardest part the gym is a fun part that's the part we enjoy so if you can't do the gym then you're not gonna be able to do any of it so you need to really get locked in at the gym you know for 2 to three weeks ah consistent effort. You know putting in at least 90% of effort in the gym with learning and trying to properly execute the exercises and learning as far as how the body works in physics and stuff like that so that you can maximize that potential in the future but 2 to three weeks in the gym until you're like okay I'm actually feeling good out like this now and I'm looking forward to it every day then as we just start altering your food and you don't want to hop on like a crazy meal plan or some crazy diet or something right off the bat like don't do keto or paleo or some shit like we're talking about last week just like take out sugar and take out bread.

13:00.90

Paul Garny

Like that's that's like just stuff like that like take out the junk out of your out of your food that you eat and that right there will get you so far in you like it's going to suck at first. But then once you kick those habits of you know like for me um you know I'm not so much into it now. But there's times where. Become like genuinely addicted to like 0 sugar sodas because it's the only like that's one of my main vices when it comes to the dealal. My meal plan is that I drink 0 sugar sodas and there's times where like I know I'm addicted to it and I'll have like 3 4 cans a day and it's like that's not healthy. So when you kick that it's gonna suck because you gotta to get over the three day hump. But once you kick it. You're gonna feel much better. Your your diet's gonna get in a better place so just something like that after already getting into the gym is a good step as well and then down the road six months to a year however long then that's when you can start taking things seriously as you get onto a real diet. Yeah, onto a meal playing ring by nutritionist or something like that and that's when you really start making progress I mean I know someone else top my head who started with he was kind of in the gym. He kind of knew what he was doing bigger guy. Um, large guy. Great! Super nice guy. But when he started with a coach. He dropped like 60 something ounds in six months because he had a proper guidance and he wasn't dropp dropping nearly that prior to the coach but you need to understand that like when he was with this coach like he was eating like you know, granted for his weight it was ah it was more calories than most people I wouldve guess like 5 three thousand calories but for him that's almost nothing. So.

14:32.63

Paul Garny

He you know had to be really restricted was putting in a lot of effort to drop his way so he had this foundation already to get into it So His main focus was just sticking to the me plan and stick into the actual program and now is it so you got to get to that point and if you try and change your entire lifestyle. Overnight and change everything. It's just not going to work because you're not going to have the accountability to stick to every single little bit a piece of everything and you need to build that Accountability. You need to build the foundation of each thing the gym then your food for the lifestyle so on and so Forth. So. That's a good way of starting things I think you know I was very blessed to I've started things the way I would tell myself in the past to do it? Um, so I wouldn't have changed your thing about how I started but then I did eventually discover my passion. You know my passion for bodybuilding shortly into actually lifting in the gym I Mean. You know I did Bodybuil Body Beast and then after that started going to the gym I went to a bodybuilding gym anarchy in gardenner for those that know started going there for a while and then after a little while I was like you know what? I'm not really doing this for myself like I was doing it for myself. But I was also doing it for like girls. And I was like I'm not really doing this for girls anymore and and I started like looking at bodybuilders and started looking at the sports stuff I'm like that's actually kind of sick and then I kind of like looked at posing stuff and the art behind it and I was like okay I Actually really like this I would start talking to a coach about it and that's how I started with my first coach and.

16:03.18

Paul Garny

That's that's where the passion was born and here we are today I mean I'm coming up on my you know this year but officially is this year is gonna be my npc debut and I'm hoping to hit hit regional win that and then hopefully get into national you know shortly after that and I'm hoping to make progress this here but we'll see so. Got to build that foundation for the future. Ultimately.

16:26.22

christophknoll

You got it you you mentioned that it's a progressive ah build into it. No, you must go straight from Lifestyle to counting every single macro and micro you have to go strict right away I'm getting yeah.

16:37.85

Paul Garny

Count your fucking a toothpaste. It has calories but it has 1 calli that's too much cannot cannot do that.

16:44.93

christophknoll

That mouthwash ah ah cut It can't do it. It's too. You can't You can't have quick carbs like that.

16:56.88

Paul Garny

Yeah, no, it's that's that's crazy Dude I see people talking about that shit I'm like you're wild. You're ah your mind.

17:04.33

christophknoll

Ah, yeah, um I think that all that is is really good stuff because when we talk about you know, getting into it. Obviously if the new year is the reason you get into the gym god bless like we're we're not saying that's a bad thing. Um, and everybody has their own journey like ah Paul is mentioning how he had his body beast stuff and everything and he mentions a Dvd for anybody who is under 18 a Dvd was a disc that you would put into a ah.

17:35.36

Paul Garny

I.

17:38.10

christophknoll

And to a receiver and it would play a ah video for you correct. Um.

17:40.61

Paul Garny

There wasn't streamed off Netflix there was a laser laser skin disc not quite vhs if you know what that is it's after Vhs.

17:51.15

christophknoll

Ah, oh god yeah, ah my my 8 track recording of of my workout. Ah.

17:56.84

Paul Garny

You have to even you had I think you actually had to I think because of how long it was. There's actually multiple discs so you actually had to change discs in different work like it have different workouts on each your disc you have to actually grab the specific disc for it.

18:04.39

christophknoll

Um, oh yeah.

18:14.46

Paul Garny

It was That's hilarious.

18:14.64

christophknoll

I I missed that that gives me nostalgia I grew up with the ah simpsons box. Ah and we are you know, changed the Dvds for whatever it was that we wanted to watch. Ah yep I mean.

18:21.27

Paul Garny

Mirror Would you flip it mirror would you flip the disc and the like the second half the movie was on the other side that was the good old days.

18:32.18

christophknoll

That's like a couple I mean I collect vinyl so I have most vinyl have 2 sideds ah 2 sides to the music. So but ah with the with the new year and like new resolutions and whatnot I kind of have fallen into a.

18:38.24

Paul Garny

Yeah, yeah, it's it's good old days.

18:51.73

christophknoll

Into that. Um that like stereotype without trying to It's completely by accident and just the timing of it all. But ah, you know ever since Paul and I started this podcast my love for ah bodybuilding has. You know grown exponentially I never really cared much for it prior but you know Paul and I talk a lot about it and it's a big part of my gym experience now too and so I'm on the precipice of picking up a coach and beginning my process in that ah ballgame. And it just so happens that today is you know January first and I'm meeting with him tomorrow. So January second so it's I you know we talk about having these new year new me and not roasting them but kind of saying that there's. Better ways to get into it and here I am on January second picking up a coach with basically the same exact I know I'm I'm going to be a brand new person this year Twenty Twenty Three is going to be my year the amount of times I had the the Instagram posts that say that.

19:49.97

Paul Garny

New Year new you stuff? Yeah I'm really.

20:05.35

christophknoll

2023 about to be it. Just.

20:08.25

Paul Garny

You gotta like you gotta like um, get a photo of you shaking his hand just like flex the fuck out of your arm like you're shaking shaking his hand like this is like there's somebody photos like that from the olympia. There's this guy it popped up as like a suggested post in Instagram and this guy was like he had like um.

20:19.63

christophknoll

Um.

20:25.54

Paul Garny

Yeah, he's like handshaking big rami and I'm like like Rami's like not doing anything. He's just shaking this guy's hand like it's not like a regular handshake is more like up prioritizing the thumb I don't know what to call that. But um, you're just kind of shaking this guy's hand. Whatever. But this dude like angled his elbow out.

20:35.12

christophknoll

Yeah.

20:45.24

Paul Garny

And flexed so fucking hard I'm like dude I can see it like this is so um, people are like your arms bigger than big robbers. Holy shit and then come to find out this dude competed in um, two 12 Olympian got 11 It's like this dude was just flexing the shit out of his arm and just was closer to the camera so he looked bigger I just I hate that shit.

20:56.64

christophknoll

Fell.

21:03.52

Paul Garny

Ah, hate dude who try to like outsize others and photos it like stop like I can understand like flexing your arm a little bit to make it look a little bit better but like there's dudes who try so hard to like out angle and outsize everybody photos. It's like you, you're just you just seem like a prick. But anyways I Just don't want to mention that.

21:20.18

christophknoll

And you and you look at at that guy's face and it's his poop face. He's like ah.

21:24.38

Paul Garny

Yeah, just yeah, he's like try to not yell light baby lightweight baby or something like he's like hold it in I'm not gonna say it I will take it and then he has done the photo. There's there's so else you like that like with Instagram influencers and stuff they'll take like there's one I still remember this day fucking driving me nuts. He put his phone up on like the door of his like passenger car door and took a photo and he's like gripping like Eleven o'clock and like four o'clock in the steering wheel and he's like flexing the fuck of his arm in his chest and kind of doing like almost like a side chest pose and that you could see like.

22:01.43

christophknoll

Um.

22:02.68

Paul Garny

Because if you have like a developed chest I don't really know what to Call. It's like a swirl on the side of your chest when you're when you're flexing a certain way. Um, it's usually when your arms is a little bit closer to your chest you you kind of see that is it is a connection between your delto and your pack and it looks kind of like a spiral. And you could see that spiral I's like dude that's just not there. But you're not flexing like that's only there when you actually contract a muscle like you look like a fucking Idiot He's like he's like drenched in like baby oil or some she's like all shiny. It's like do you look like a fucking tool. Um, but yeah, yeah I think that's just hilarious.

22:25.91

christophknoll

Um, the.

22:39.87

Paul Garny

But just point you left.

22:41.70

christophknoll

I ah I don't know why my mind went this way. Um, you know if if you're in the gym as as as long as Paul and I are you get a little cuckoo sometimes so my my train of thoughts go a little all over the place sometimes but ah I just had an idea. Um, so. A lot of gyms do promotional events on New Year's ah the day like New Year's day like the the new day. Um, January first like my gym for example is doing one today um and

23:02.24

Paul Garny

Are.

23:10.25

christophknoll

That's a good way to get people in the door and like my gym if you sign up for a membership today. They waive like all the fees and whatnot which is a good way to get people in the door. Um, but for me I'm I'm interested in going into the gym and having a sign that says. Ah.

23:17.60

Paul Garny

Are.

23:29.60

christophknoll

Like guess the quote for a dollar or something and it'll be like the first one be like yeah buddy lightweight and if they guessed Ronnie Coleman give him a buck and then like progressively get upwards to like. So basically it's an 8 hour arm workout. Via and just see how many people can like all only newbies see how many people can get the different quotes. But um, you you see different like sign signs being held in challenges like that around this time of year anyways, so.

24:01.17

Paul Garny

Yeah, can you like? Ah yeah, you like ah like an obscure rich peionic quote like oh oh caught me with a cookie this shit don't count. He's like this is a snack and be like who knows who that is.

24:01.24

christophknoll

Maybe I'll maybe I'll go in and make a video.

24:15.85

christophknoll

My favorite rich piano quote is ah, do steroids make your ball shrink. Yeah, but if your ball shrink It makes your dick look bigger I know I know.

24:24.22

Paul Garny

I Miss Rich P Man hes the shit I didn't get into him until like just about the time he died like I got into his content and like a month later he died like in November and I to go down into his content like October and like a month later he died I'm like fucking seriously. Like I just got into his content and was like bingeing it and then he dies I'm like damn it but I would have loved to have met him.

24:45.59

christophknoll

Well most of his most of his content looks like it was filmed on a camera that Ziz was using so it's like that early two thousand s type look.

24:56.48

Paul Garny

Ziz is is a very interesting conversation because if you're like in your upper 20 s you probably looked up to his is I never got into is is with before my time in the gym. Yeah, yeah, yeah, so.

25:06.55

christophknoll

Ziz don't go into. Don't go into the saunases. Don't do it.

25:12.69

Paul Garny

My coach looked up this is when he was getting into the gym but Ziz for those that don't know you need to look up who this was he he kind of like essentially yeah, like he kind of started the whole like Jim Bro era

25:19.28

christophknoll

He he revolutionized aesthetics.

25:28.64

Paul Garny

And to really like brought that to the forefront especially when it comes to like social media because at the time it was really only like Youtube thats basically it and like Facebook was like around that was pretty much it and even then he was mainly big on like myspace like that's how long ago this was and. If you really don't know who he is. There's a video by I think it's sunny v two I forget who it is on Youtube they talk about like his rise to fame and then his like consequential death following that and he died at like 22 years old or something like that but he like. He was australian and he became like one most like in quotations aesthetic ah personalities out there and he looked really good I mean you know I would have I wouldn't want his physique you know, annoying my goals but I think for the average guy he was like the ideal look like he was before Zach Ephron like he was before you know fucking 4 like he was before everybody he was the original so it was really cool to ah to see to look back and see that but look it up. Check it out. He's ah he's very interesting personality. He he had a character. He's literally a character people talked about how how like chill and cool. He was in person but then like online in like. During meat and greens and stuff he was like this crazy like like um, hard style listening Jim bro that like was just like a like a I mean like a like I don't know what to call him like like a meat head like he played that character but he really wasn't like that.

26:55.33

christophknoll

He was the very yeah he was the very cliched very stereotypical like if you're outside of the gym world looking in This is what you would imagine. Someone would be like yeah.

27:06.60

Paul Garny

Yeah, exactly he played that roll the wheel. Ah, really well. But when he was um, hanging out with like his people his brother and his family and his friends like that he wasn't actually like that so he just played this character which I can respect. But yeah, look into it. He's He's really an entertaining guy and he kind of like. A lot of the like main poses that especially men's physique guys like was kind of started for a hit from Him. He did the original um like the original i't how to call it what to call it like it's a front double.

27:35.41

christophknoll

Get mog on get Mog gone. Yeah.

27:38.80

Paul Garny

Yeah, the mogged on exactly yeah that that that pose the mogged on pose. Yeah, he did that originally yeah, so like that's all tons of people's favorite pose.

27:47.98

christophknoll

you know what you know right right there that's that's our next New Year new or New Year's resolution um topic right there when you when you see all the new people coming into the gym I want you to go and mog on them i.

27:59.80

Paul Garny

Um, more on, um, just do full stack in like terrible form just Mark the fuck on him.

28:04.90

christophknoll

So. So for those who might it might not know what that means to get mogged on is essentially saying you're bigger than the person that you're flexing on and so the the pose is either I mean I do it with my left bicep regular double and my right arm up. But essentially one arm is in a front bicep pose and the other arm is projected upwards above your head almost like you're doing like a a baseball home run celebration pointing to like the sky or something and Ziz would do like the peace sign I Do the the bullhorns on mine. But ah, essentially you walk up to someone and you just do that pose like in front of them and in the gym world. That's you displaying your dominance and saying you're bigger than them. Um, and I mean obviously it's it's it's a meme like no it like if you do this to a fucking. Yeah, it's It's not like you're going to get like.

28:50.63

Paul Garny

Um, yeah, it's margan on him. It's not serious.

29:02.40

christophknoll

Killed over this but it's I do this to any new person and if they can tell you what you're doing but make them join your group like if a new person says hey I just got mogged on Sir here's my phone number I work out on these days come join me. But.

29:12.93

Paul Garny

Um, suffer.

29:18.60

Paul Garny

Ah, yeah, it's It's a good joke I think it's funny getting mogged on or mogging people. You can do that Especially now with news of news resolution is fucking Mog dog you walk away just just drive by mogging.

29:30.62

christophknoll

You got? no, you got you got to so at empire where where I'm working out a lot of the like back row and lap pull down is over in the corner tucked away and just do back row lu up the whole thing and sway your entire body back. Stand up after doing 1 single one and just mog at anyone in the area. Ah.

29:52.60

Paul Garny

Just all momentum just like all the momentum you could possibly build like you like get a running start to do your row you like run backwards grab it and then momentum and then stand up and just fucking and then just walk away like you're done your set. That's how you build muscle bitch.

30:00.33

christophknoll

Yeah.

30:10.94

christophknoll

Yeah I That's not hypertrophy That's hyperopy ah bigruss.

30:11.13

Paul Garny

Learn. Yeah hyper be trust me, That's how you do it. This is better than hyperropy. That's why it's not quite hyper choerphy or hypertrophy. It's hyperprophy and it's just next level.

30:28.40

christophknoll

Hypertrophy You have to worry about all that dieting but with hyperopy big max on the daily baby.

30:32.35

Paul Garny

Big macs and big lifts and big mogs on people the 3 the 3 bigs.

30:41.35

christophknoll

Ah, we got when when we launch our apparel that's got to be 1 of our shirts. the the 3 big ah the 3 bakes but.

30:43.89

Paul Garny

Yeah, big Macs Big lifts and big logs. Yeah, the 3 the 3 b's but we could we got to think of something for like the big lifts instead of big lifts like something b Ms. Like a 3 3 bms the Gs big vs bro I'm here for the I'm here for the mos mas and bills.

31:01.38

christophknoll

Big Mac Big max, big mommies and big mogs. Ah I'm here for the mom must I'm here for the muscle mommies.

31:16.46

Paul Garny

Can you you feel like a news I Looseary you walk into the gym. Can you put me in direction of the closest muscle money please. But this is what I signed up for.

31:18.37

christophknoll

Um I.

31:26.58

christophknoll

Ah, if I was okay. So now now. Obviously it's too late to do it this year because it's you know today is the first day but next year what we got to do is we got to buy like. You got hide our muscles essentially buy like an oversized hoodie or something and wear all the like super cliche gym stuff. So like the super wide sunglasses just come in wearing my belt like and just be clearly clearly bought everything off Amazon the day before walk in and just be like. Point me in the direction of that nearest muscle mommy. Yeah, you guys? Yeah, ah, holding holding your backpack instead of having it strapped on.

31:58.51

Paul Garny

You got like walk over like invisible leyrome like your arms are like straight out. Yeah, you got to walk sideways with the door when you clearly don't need to do that. Yeah, it's like it's like partially on your arm. You're like I can't fit it. The rest of the way.

32:17.46

christophknoll

Ah, it goes sideways through the door.

32:17.61

Paul Garny

Yeah, that'd be funny and you just like you do like some like crazy reveal when you take off your sweatshirt. It's just like the most like sub par physique like you like I was sleeper build and you take off like a 4 Xl sweatshirt and it's just like you just start in the gym.

32:27.61

christophknoll

I.

32:33.74

christophknoll

No, you got you got to walk up to the nearest muscle Mom me and just look her and go thou I spoke my sokkey but I want to unlike you.

32:42.70

Paul Garny

Um, ah I know this is the best biceps you've ever seen. Ah man.

32:51.43

Paul Garny

Um, progressive follow rules. Ah girl.

32:52.85

christophknoll

Yeah I feel like we could do an entire episode of just all the gym memes for the brand new people in the and the fitness industry like starting starting today like yeah like.

33:01.74

Paul Garny

Teaching them.

33:05.85

christophknoll

Fast forward to the half hour moment of today's episode if you want to learn about all the fucking gym memes of the world.

33:10.51

Paul Garny

Yeah, we'll teach you a through Z of gym memes and for letter M is mogging and or muscle mommy and.

33:21.22

christophknoll

Ah, ah a Alpha you need to be an Alpha male coming into the gym push over the nearest weight stack just because you can. Ah.

33:29.28

Paul Garny

A ate nothing but a peanut this is from our god Ronnie Coleman he is our god lord and Savior Coleman himself who can't walk anymore but he lifted a peanut twice.

33:44.69

christophknoll

You know I actually ah I was listening to one of Rogan's episodes um and he talks about actually why Coleman is like that and I my understanding of it was that he just had you know from his.

33:56.51

Paul Garny

Are.

33:59.37

christophknoll

Massive Deadlifts and massive squats just the compression overload built up on his back but the real thing that fucked him up was how he got his back repaired and how they tried to fuse it all together and I didn't realize that it was just shit recovery like that that terrifies me a lot I mean.

34:09.69

Paul Garny

Um, yeah, yeah, yeah.

34:19.15

christophknoll

I did we know a lot more I mean I mean it was only like fifteen ten years ago when that was the case but we still know a lot more than we do now or that we did then I mean.

34:28.79

Paul Garny

Yeah, yeah, it's all exponential like the knowledge behind health and everything is exponential. But there's ah, there's a documentary on I think it's Netflix it's not like Netflix branded but I think it's called the king it's about Ronnie Coleman and it's just a like an hour and fifteen hou hour and fifteen hou hour twenty or something like that documentary about like his rise of fame and where he's at now and that's exactly what it was like he had this slip disck I think it was from um, one of his deadlifts and he said he felt it pop and he kept lifting but then like he he but his driving home earth. No, he had to drive when he was driving. He had to take a right to go to work or take a left to go to the hospital decided to take a left and go to the hospital and he like slipped a desk whatever and like threw all those surgeries is really well fucked up his back and wasn't the lifting but but then again you talk to anybody like you talk to jay cutler and he'll talk about how like. You know there's there's risk and reward and if you want to you know in order for roddy coleman to be the best in the world. He had to lift the way that he was lifting and he's like.

35:32.64

christophknoll

And take what he was taking.

35:36.26

Paul Garny

Exactly and he's and eat the way he was eating as well. Which is so unhealthy and he's like if you like he's like at the end of the day he's like he was that he's arguably the best of all time but at what cost and he's like it's he's like it really makes him sad to see Ronnie in the condition that he's in today. Because he can barely walk now he still works out and stuff but like his legs are fucked um because of his back. Yeah, you go. He's got walkers and walking sticks and stuff now and it's like it's fucking sad. But it's like you look at Jay color who's still like in amazing shape and it's like.

35:58.50

christophknoll

Oh he's walking around what he's walking around with a walker like.

36:12.58

Paul Garny

Would you rather go high rap low weight like Jay color or high weight little rap like Rawney it potentially end up like Rowney you know.

36:14.29

christophknoll

Attic.

36:21.44

christophknoll

Jake J Cutler's 1 cycle away from going back on stage he he does he does look really really good and it.

36:23.14

Paul Garny

Little like dude looks phenomenal for his age like his arms are still fucking huge I'm like Jesus dude like I'm I pray to look like him when I retire from body building one day like I really hope like I'll never stop training. That's always gonna be part of me but like. Ah, really hope I can hold on to a physique as well as he does, but no, he he's always had quad separation like he just looks phenomenal and what's funny too is that he also um, he also buys like curric apparel too like he's not like he's stuck.

36:45.10

christophknoll

And his quads never lost their size. Ah.

36:58.74

Paul Garny

Like from like the mid 2000 s for apparel like he's wearing like modern clothing and shit you know like he's wearing like yeah like well he has his own I think he has his own brand of clothing I think well like yeah like same kind of thing. It's like he's wearing those like shirts that have like the long like they're like long and they like.

37:02.40

christophknoll

Yoga La No I know I I know I know that's just like.

37:16.66

Paul Garny

Round out at the bottom. Whatever and he's wearing like short shorts now and like high top shoes and like he's he's got. He's up to date with current apparel and stuff.

37:18.89

christophknoll

Yep.

37:24.40

christophknoll

That's literally literally my my my gym attire when I'm not wearing a ah muscle cut the the long rounded shirt and the the but like the high support and everything that's that's everything I think.

37:27.28

Paul Garny

Um, yeah, and your fucking shoes are pink.

37:36.53

Paul Garny

Um, yeah, but.

37:40.17

christophknoll

That leads us to another really really important part of this new Year resolution talk um is that the injury side of things because you know when you go to a planet fitness. It's a little bit different because everything's kind of.

37:44.94

Paul Garny

Are.

37:56.96

christophknoll

Built for you to not get injured like with the amount of different machine like it's so machine focused like when you walk in. That's the first thing you see most times or cardio. Um and the free weights are kind of kind of a side piece of what they promote there.

38:05.25

Paul Garny

It's safer.

38:14.29

christophknoll

But if you go to like. For example, my gym that I go to like Empire is a phenomenal gym. They have so much free weight and different bared like things you can work with and even their machines are you know they target really good muscle work. Muscle groups and you can get a really really good lift out of it. But if you go into that without knowledge and like you need knowledge you put yourself at like severe risk for injury because the way the way I view this.

38:40.21

Paul Garny

Knowledge you're like.

38:53.15

christophknoll

Like empire today for their January first promotion it's a open gym which means you come in. There's no guest fee. There's no ah like sign up fees nothing and they also give out free apparel today which is why I'm forcing myself to take a rest day today because I'm not dealing with that.

39:01.32

Paul Garny

Jesus.

39:09.98

Paul Garny

Yeah I would too.

39:12.14

christophknoll

Um, but the influx of people that are going to be there think of the you know 15 16 year old kid gets his mom or dad to drive him to the gym excited to try you know a big boy gym for the first time and. Even if they have some knowledge of the gym going into a gym like this is a whole different atmosphere and when there's that many people in there and you're new to the gym. You don't know how to separate your ego yet. So you're trying to you know, put on a show for people around you and.

39:37.29

Paul Garny

Um, we were.

39:45.39

Paul Garny

Are.

39:48.81

christophknoll

It can be terrifying because in my like I can just picture some scrawny little kid going over to the squat rack area and empire the squat rack is in the same area as the deadlifts and imagine you walk over there and you see a monster deadlifting. 5 six seven plates on a side and you're like oh cool I'm going to put on a show to prove that I'm deserved to be at this gym and this scrawny little kid goes to you know squat 4 plates which is a good amount of weight and just. Either falls or at the bottom of his rep just blows out his whole lower back like that is the what terrifies me more about today because I obviously want I don't mind if my gym is packed to the brim with new people that are gonna stick it out I don't mind. Because then I can start to not going to give unsolicited device but I'm going to help out where I can I'm going to do my part in promoting a positive gym experience like those have done those that have done it before me, but the terrifying thing is the people who go into the gym and don't. Ask for help. Don't look around. Don't like so form check like the people that are just there and in a big gym like that can't ego separate yet and start to load extremes amount of weight and injure themselves and so I think that.

41:24.24

christophknoll

Part of our conversation and part of our message really for today is that if you're new into the gym world today. Good for you I'm not discrediting that whatsoever like sure you could have picked a better day or a better like time because you know the new year resolution thing is kind of a fad but you're in the gym. I appreciate that you're in the gym. Please ask for help look at someone around you I can guarantee you no one like no gym veteran is going to mind if you watch their form or if you ask them for assistance I even do it all the time and I've been in the gym for years now. Like an example I was doing um I don't really know how to it's it's a dumbbell back row. But you're lying on a um incline like I don't know what the name of that exercise is really yeah so yeah.

42:14.54

Paul Garny

Yeah, you just you're doing like incline rows. Yeah yeah, like dumb Bill Incline rose I know what you talking about.

42:22.45

christophknoll

I I always I always overcomplicate it. So I'm thinking it's got to be called like excelsior or something like that. Yeah, um, and I'm doing that and ah a guy That's you know.

42:27.49

Paul Garny

No, and no, no, no, no very few very few movements are like that.

42:39.76

christophknoll

Clearly been in the gym a lot longer than me gave me a little bit of advice to help deepen my ah my sets and like to really promote my range of motion some more and if I was not able to separate ego like I do now I would have looked at that guy and said fuck you like. And that's not what you should be doing when you're new in the gym. You should be eating up everything that's around you obviously make sure it's a person who's established like don't be looking at other new people because that's how you know shit form gets involved but really start to. Take a look at the people around you and ask because Paul Paul's mentioned it all the time before he loves it when people talk like ask him for shit and I'm the same way like it's if you come up to me and you want to know something especially if you know like. If you recognize Paul and I from the podcast like of course come ask us something like we ask you guys to do that and that's something that a lot of new people. Don't know how to do and unfortunately the only way to get them to understand that is to give unsolicited advice and that can come off as. You know, kind of dickish sometimes so I think that's a really important thing to kind of promote is that hey asking for help is okay, especially when it comes to spots and whatnot if you don't want to ask for form or for.

43:54.36

Paul Garny

Um, yeah.

44:08.50

christophknoll

Range of motion or anything like that to each their own. But at least ask for a spot when you know that you're going Heavy. So I Think that's a good thing to think about when we you know talk about these new people coming into the gym I don't know if you share the same um influx of people at the gym that you go to? So um. Um, curious What your side of things are for that particular realm.

44:29.19

Paul Garny

Yeah I mean from from market what I can remember it wasn't because I go entirely to gold's now last new year's I was also going to a second gym called elite and from what I can remember neither Jim was like. Too crazy. Um, there might have been a few more people but especially like gold. It's it's a relatively decently sized gym. So there's oftentimes especially during like rush hourer times. There's gonna be a lot of people but not always will I ever have to wait for a machine some days like Mondays are pretty fucking rough. That's pretty thiss pretty much every Monday so doing the day of like arm day on Mondays is pretty good because you just got down bellows and like as long as one section of the cables open I'm pretty much good to go for arms. But it's if from what I've seen. It's not too too bad. You know it's kind of gotten. Not as it like I said it depends on the Jimmy go to I think and I think that you know the goals I go to It's very pretty um, just like any golds is most Golds are very pretty There's a couple of golds I've been to that aren't that pretty but most goals are pretty like very pretty and very clean and. You know, try to appeal to everybody but the the goals I go to kind of has like quite a few pros and quite a few bigger guys and the equipment's pretty legit it's all arsenal so it's pretty legit equipment so it's not quite as like.

46:00.69

Paul Garny

Super beginner enticing. But what's good is that whether our beginners um the front desk staff and the manager really promotes the personal training because you don't need to necessarily stick with the personal trainers for super long. But like if you do like. 1 session with them and just kind of let them know like look this is what I want to do this is kind of what I'm looking for. They'll kind of go through the main you know movements with either the key exercises to kind of teach you proper form and then if you want to continue with it. That's up to you so like I kind of like that aspect because at least that way they they don't need to go up to anybody to ask for advice and. There's already kind of proper guidance with them as they're lifting. Um, so when it comes to asking for advice. Don't wait for someone to give you advice because anybody who's experienced. The gym is not going to give unsolicited advice. There's only 1 time in my experience that I from what I can remember I've ever given unsolited advice. And that was because the gym I was at the guy's bench was like four five inches off on one side and I'm like if this dude like doesn't straight out of his shoulders. He's gonna fuck himself up like he's gonna like ri attending or something. So. And I actually got backlash from that when up to him and I was like look you know I got a bad left shoulder. So I know what it's like to have uneven bench I'm just let you know because nobody was spoting you nobody was near you that it was a little bit off I'm just like no so that you know at least going forward is something to look out for and he'll look me straight in the eyes. He's like I know more than you.

47:31.27

Paul Garny

I'm like I want to fucking hit you bro like I'm trying to be a nice guy and I want to fucking hate you and that's when I kind of got out of the powerlifting gym world like not that I was in a power lifting gym but it was half bodybuilder half power lifter and that's when I realized how fucking tos like they are. Because anytime I've talk to them do act like you know everything? But anyways, that's size point. But that's the only time I ever getting on given unsicited advice. Um not just because he was lifting like he's lifting benching like 3 or 4 plates or something like that I forget how much it was and it was just he was gonna hurt himself. Um. But we're not going to give you unsollicited device. So just go up to anybody who looks experienced and just ask them and the more experienced they are in the gym. The nicer they are so ask the biggest duot there um was guarantee you he's like the biggest guys I've ever written a life are the best guys in whom that like my life.

48:19.20

christophknoll

Hundred percent

48:26.93

Paul Garny

Um, and the most inexperienced people are always the biggest assholes and that's kind of why I think that m's visique also gets a bad lab. What you've talked about is that they're not they have been in a technically speaking a lot of the men's physi competitors haven't been in the gym as long as men's open or classic competitors. Um, and the industry itself kind of calls for like like men'sys competitors a lot of them are kind of assholes. Aaron Banks is kind of one of those guys who's like not a good representative of the industry and like of the division but he's so. Try not to ask somebody who looks like I'm trying to try to put this in a way without judging like just just go up to someone who looks thoroughly experienced. Go go up to someone who. You could be like okay, if you stop lifting his muscle would go away like go to someone who's like got dense as fuck muscle and like if you poked his chest. It's rock hard like go up to that kind of guy. Um and I bet you they're the nicest guys ever one of the nicest guys ever met in the gym. Ah. Actually had the size out from classic to men's open because he's too big for classic and it's like he's the nicest guy ever. You talk to him. He instantly gets a smile on his face like he's just such a nice guy. Um, so you know don't be afraid to ask people for help but also at the same time.

49:54.70

Paul Garny

Remember that when you're new to the gym. You're not going to feel it in the muscles that you that you think you're going to feel it and you haven't built that mind muscle connection yet. So if you're squatting or something like that. Just know that squatting is one of the hardest month movements to learn. It's extremely hard to get down is extremely hard to feel it in the muscle groups that you're targeting. So if you don't feel it in the same spot. Doesn't mean you're doing necessarily anything you go home. You just haven't built the mind muscle connection yet. So don't like if you're squatting over. Youre like I'm not feeling my glutes. Let me just how squatting you could be adjusting what you're doing correctly and all of a sudden doing it wrong and. Hurrying a joyt or something like that. So just remember that it's going to take some time to really start feeling things in the areas that you want to feel it and if you're doing you know lap pull downs or something you might not feel it in your back. Your back is on the hardest muscles to build the mind muscle connection. You're probably going to feel it in your shoulders and your biasceps at first. And maybe your traps which is basically your neck you might feel it in your neck and your shoulders and your biceps up first and that's normal. It's okay, just keep going and eventually you'll start. They'll start to click everything will start to click and you'll you know if you stick to it long enough. You can really start to refine everything that you're doing and that's when you start getting experienced um, you know I'm you know when I trade with people who are experienced I throw curveballs at the way they trade.

51:23.20

Paul Garny

And it clicks for them. You know I had a trading partner. We're doing lap pull downs narrow grip pull downs so not quite la pulldowns but narrow grip pulldowns on the cable machine and I said screw your fingers to the to the closer side of the narrow grip for you. So like when you're looking in the narrow grip. It's. Parallel but 2 so short parallel bars. So if he you pulled it closest to his face and I said now pull from your first head middle finger on each side and put your thumb in the outside of the grit and he's like why and I'm like trust me, it's gonna hit it completely a different part of your back and he does it. He's like holy shit, you're not kidding I'm like yeah. That's how you should be doing narrow grip holddowns not pulling it from the middle with your middle fingers like your waiting finger and middle finger. You should pulling it from your first and and middle finger so stuff like that is something that you're goingnna get with experience and you know hitting the different heads of your bisces hit the different heads of your triceps quads glutes ham strings, everything um. You know it's going to come with time and if there's anything you're here to really tell people in the beginning to understand this is going to sound weird about physics understand the basics of physics because if you don't understand how fucking gravity works. You're not going to understand how to lift things and there's the equipment out there that utilizes gravity in different ways. You know we used it and chrisof me and you use it at fitness factory it utilizes grabbing different ways. So when you're at the top of the rep. It's going to be pulling down harder than when you have to bottom with a rep for that machine that's prime fitness which used to be strid. So if you understand how gravity works and how these machines alter.

52:56.68

Paul Garny

The way that gravity works and how you're pressing the movement or moving the move the actual way. Um, then you'll you'll begin to understand how the body works so really understand that I think that's a huge, really good foundational item to learn what cable machines like there's different kinds of cable machines believe or not. Single police systems just double pointed. There's fucking quad pull systems and the way that the gravity works on those is completely different so you know some are going to be more like single police systems are entirely entirely relying on the weight of the actual like middle plates in the cables. And gravity while others like quad police systems require usually more resistance so the rep itself is goingnna be way less weight but going to feel way heavier because it's all about resistance. The cable is moving. You're moving the cable a lot but the cable is barely moving so it's gonna be a lot more resistance than. You know when you're moving the way based off gravity. So just understand physics as well. On top of asking people for advice is huge. You know watch Youtube videos watch plenty of forum videos and stuff like that someone I recommend to a lot of people when it comes to learning form is Johnny Shrive I think it's j o h. and then I um is his first name Johnny Shrive he has phenomenal content and he has a lot of content talk you know, kind of dissecting different ways of um, different ways of of lifting and proper performance of the heat even like dissect ah influencers.

54:29.58

Paul Garny

Training videos and like dos and don'ts of how they're training like you pull apart like Tristan Lee and you talk about sebums chest day and you know you pull apart these like even charles glass like he talks about these different influencers lifted videos and what you shouldn't be doing what you should be doing and. I think that he's a really good foundational youtuber to watch for proper form and there for anybody who is intermediate to advanced I recommend Charles Glass Charles Glass is next level when it comes to like really targeting specific fibers and in different muscles in different heads. So. Start with ja shrieve then you'll probably end up just watching who you want to watch as far as the influencers goes I don't I say take their training and with a grain of Salt. We'll watch drawing Shreve perform and then after that once you've really experienced watch tro glass but in between there, there's something I was going to mention. Do not I recommend against athlete x I'm not a fan of athlete x um I he contradicts himself all the time and he's kind of run out of content. So don't watch athlete x because you're not gonna actually get any quality information from him so watch Johnny Shrive and the charles glass. But yeah, something else to consider too. Who you're watching and proper form and all of that.

55:50.63

christophknoll

I Think to your point that you made about the guy that you approached um about his shoulder when he was benching and how you know how it was uneven and whatnot and essentially unsolicited advice.

56:02.15

Paul Garny

Um.

56:07.40

christophknoll

Um I will only give it when it's when I notice that a person is at risk of Injury. So The prime example that I I mean I I Probably at least once every other week say something on these lines. Um, when people are deadlifting. Ah, getting that back curve like nice and flat and like getting it to the proper like little bit of an indent curve. So then you can get the proper kind of form on the deadlift instead of that backwards Bent Curve. That's where I kind of give more unsolicited advice because that. Deadlifts especially, you're at risk of such bad injury if you fuck it up because I mean you can target your lower back but the rule of thumb is that if you feel your lower back on anything other than a deadlift you're probably doing the exercise wrong and so. Same thing with squats like if I see someone go down into a squat and maybe not. Theyre back. But if Their're if their knees start to Pinch inwards. Ah, any kind of things like that those are areas that I'm going to stop and just you know bite the bullet and say all right. You got to.

57:10.59

Paul Garny

Um, yeah.

57:21.60

christophknoll

Gotta have a conversation about this because that's where you're at risk for injury and if you're doing something if you like if you have that kind of like outwards bend on your back for deadlifts or if you have that kind of pinched inwards on your squats with your knees. You're probably doing too much weight for what you're trying to accomplish. Like so in that situation I'm going to stop you and say like we got to have a little convo about this and that doesn't always go over well. Um, so that's the risk that us veterans run when we give this kind of advice to people. Um, so. It is kind of a delicate kind of line to be walking across because we want to help everyone like our our ultimate goal from Paul and I running this podcast or just anybody who's like advanced in the gym. Ultimate goal is to get.

58:06.19

Paul Garny

Are.

58:17.53

christophknoll

Everyone healthy and you know in a good fitness lifestyle and if you want to take it a step further you can and that's the ultimate goal. So when we give this kind of advice the the proper way to do. It is well intentioned and. Where it starts to get a little negative is people who don't give off a good vibe and then try and give that kind of advice like the way that I approach that conversation. Let's take the deadlift for example and I see someone doing that curve back I'm not going to.

58:41.80

Paul Garny

Are.

58:52.92

christophknoll

Walk over there to like right next to them start deadlifting and like intentionally like perfect my form next to them like that's a real dick way of handling it you you got to walk over and really kindly introduce yourself and explain what you're trying to accomplish and like what you're actually critiquing. And give actual backing to it because a new person can be very easily intimidated in the gym because of that not being able to separate the ego that I mentioned earlier. So if you approach them in a way that is undermining them It's not going to accomplish what you're going to or what you're trying to do so I think that's ah, a really good thing to focus on. Um and you brought up youtubers to watch I I recommend Tiktok like certain tiktokers. Not all of them because you know the mainstream. Fucking Tiktok boy is making gym videos and those are all cringy as shit but like people like Noel Noel diesel like that is probably I recommend him more than any other person I know just because he promotes such a positive gym environment.

59:58.86

Paul Garny

Are.

01:00:09.69

christophknoll

He backs everything with science like and he's just a really smart dude and if you look at his frame. You can't You can't say it's not working for him because he's he's enormous so he is so I think that finding.

01:00:19.48

Paul Garny

Name is massive.

01:00:27.19

christophknoll

Like you said a good couple people to kind of have in your you know your for you or your kind of Youtube rotation for watching stuff is really important. Um, so and that that can be a tough thing to promote as well because you can't really just walk up to ah a new person in the gym and say. Ah, did you watch this latest video from this guy like that that that that's a little bit of a weird way to approach it. So if you are listening and you're trying to figure out a way to help promote positivity the way that I do it and empire makes us really easy is that.

01:00:48.45

Paul Garny

Here.

01:01:06.70

christophknoll

I use Instagram because empire has a Instagram account and they'll repost people who you know tag them in pictures and whatnot and I don't even want to look at empire's Instagram today because it's going to be chock full of people posting stuff because of the the.

01:01:20.46

Paul Garny

Um, remember.

01:01:24.90

christophknoll

The January influx but when I so when I'm trying to find someone. It's very easy for me to find them if they post something to the empire page because then they get reposted and then I can just add them and then you know start a conversation there um a lot of people are a lot especially in you know today's society are. Way more comfortable talking online than they are in person just because social media and today's technological world has made people like super anxiety based and they trust themselves more behind a screen than in person. So finding them on Instagram having a little conversation and then just kind of. Progressively sending them material. That's kind of how I handle that um and it's also a great way to you know, make friends and build a gym community which is ultimately another thing that you should be 1 can focus on because for me personally. When I'm alone in the gym. My mind goes to just all over different places and my I'm not as focused whereas when there's people around me and I properly take the ego out of my left I'm very focused because everyone else is doing their thing and I can see other people working on their craft. So just a lot of things to think about while we continue this conversation with you know New Year new me.

01:02:46.65

Paul Garny

Yeah I think it's funny that you mentioned Instagram because like the the thing that I see the most when it comes to people tagging gyms and stuff like that Instagram posts is usually it's the newer people that end up like tagging gyms and.

01:02:59.71

christophknoll

The up.

01:03:03.65

Paul Garny

Posted their story and stuff and I think that's kind of like humorous because I used to do the same thing when I shortly after I started with my coach. Um, especially when I started my first cycle it was like I was posting like daily my my posing photos and stuff and it's like I look back and I'm like my posting is kind of fucking blackhack.

01:03:08.76

christophknoll

Um, we all did.

01:03:22.56

Paul Garny

And it's I'm constantly learning and constantly changing so you know what I may like literally last like couple weeks ago within the past couple weeks like I sent you the photosop my my side chest pose is completely different now than it was like three weeks ago because it just clicked for me and I pose in a different way I'm like okay this looks a lot better so you're constantly morphing and changing and stuff and it's kind of like a little cringe to look back at like old content and like you're like oh god what the fuck was I talking about like I have so many archived Instagram posts because I had no the fucking idea.

01:03:52.27

christophknoll

Of ah.

01:03:57.41

christophknoll

He.

01:03:57.60

Paul Garny

Like what I was talking about talking about like dedication and motivation and shit and's like bro you like you like you had no idea like looking back my oldpus I'm like you had no idea what dedication was and like you have no idea like what actual like taking boly seriously was like you have no idea.

01:04:14.84

christophknoll

Ah I have a feeling I'm going to have a very similar experience in a year from now.

01:04:17.54

Paul Garny

Oh oh, easily like just starting with this new new Coach like I just know like the you're gonna like with the proper guidance of food and all of that even just like food and training like you're goingnna be taken to the next level because your natural genetics are solid So you're gonna be taken to the next level with it and I'm excited to see that.

01:04:36.46

christophknoll

Ah, sir my my natural genetics are god I'm swol Jesus ah, that's that's my name on social.

01:04:37.30

Paul Garny

Um, I'm I'm yeah, no, um, yes, it's definitely way better than mine I can tell you that um my natural Gen genetics are shit and that's I think part of the reason why I'm having trouble right now. Get into progress because I'm on Tr T and it's just fucking hard I Respond you're really well to anabolics. But um, yeah, allegedly yeah when I when I say what I say I'm on stuff. It's it's right I'm talking in Jest I'm talking hypotheticals.

01:05:00.38

christophknoll

you're you're Alleg you're allegedly on that oh you're allegedly on that and

01:05:12.36

christophknoll

We're talking in candy on the I'm on that Swedish fish yo.

01:05:12.70

Paul Garny

It? Yeah, we're talking. Yeah exactly when I say and aval. Yeah, yeah, it's like the the Katie cigarettes back of the day. It's like that's like are they still proud.

01:05:22.53

christophknoll

I but what do you mean back in the day you you mean yesterday? Yeah bro.

01:05:30.83

Paul Garny

Ah shit I know I don't see them anywhere. So I know I know they're like kind of like in specialty candy stores but I never see them anymore. They used to be very popular I haven't been in dollar tree forever. So I have no idea and down here. We have what's called Dollar of gen.

01:05:36.23

christophknoll

I Think you can get a metal. You can get them a dollar tree if I'm being honest.

01:05:48.45

Paul Garny

We have dollar general is mostly what you will shop for dollar stuff down here so little different down here than dollar tree up North Dollar dollar tree doesn't exist down here in their sayout. Um, but yeah, it's just ah I think it's I think it's exciting to see like where you're gonna go with the coach and.

01:05:54.60

christophknoll

Huh.

01:05:57.33

christophknoll

Are.

01:06:07.70

Paul Garny

Because that's really when you start making progress like because he has I know he has tons of years of experience and the 1 thing that like you talked to any like the the funny thing to me here's a funny thing that I've learned is that your certification or degree. When it comes to sports nutrition or so or fitness or anything like that literally doesn't mean shit the most knowledgeable knowledgeable people I know when it comes to fitness and food and all of that when it comes to bodybuilding have no degree have no certification in it I feel. I could run circles around most personal traders and I'm not personal trainer certified and it's just because yeah.

01:06:47.64

christophknoll

I Got I got I got offered a personal training job and I have a degree in english.

01:06:56.19

Paul Garny

Yeah, yeah, I like you know I could definitely first of all train people I could totally be personal trainer. Um, but I don't have the certification as of yet I might get it someday just to have it. But um, it's it's not something that you need to take too seriously and I think that. Like experience really is the true foundation for knowledge and you talk to anybody who has a degree in anything and works in that field I bet you soft that you learned way more being a teacher than you did learning how to be a teacher. Ah.

01:07:27.90

christophknoll

Absolutely.

01:07:30.21

Paul Garny

And that goes with anything you know I learned way more about marketing and sales working in the marketing industry like I do right now than I did to learning it in school and I kind of knew that going through school that I'm like none of this is really going to be relevant. Um. Whatever job I have because at the end of the day. The experience is what matters and that's why so many jobs and stuff like that. Ask for experience is because the experience is what really teaches you your degree kind of matters I mean I mean you'd you'd have to probably have your degree to get hired as an English teacher. But. When you when it comes to making more money or going to something more prestigious or or working a better Job. You need that experience to get there and that's what body building is like.

01:08:10.96

christophknoll

Base baseline ah position required 10 years experience what yeah

01:08:14.49

Paul Garny

Yeah, Mcdonald's Friar we require experience Bram fourteen like I'm barely able to legally work.

01:08:21.55

christophknoll

I I used to always see those when I would apply for jobs like the experience like it. It will. It would always say experience required. But then if you are charismatic enough. You could talk your way through it like the the amount of jobs I've gotten just from you know, being personable.

01:08:34.67

Paul Garny

Um, oh oh absolutely.

01:08:39.58

Paul Garny

Yeah, yeah, if you show the confidence that that's pretty much it right there I mean I like I've been told in the past like my previous position was like you're I was told you're not going to be able to make the jump that you want to make financially and I'm like fucking watch me and the job that I have now.

01:08:41.61

christophknoll

It's unreal.

01:08:58.89

Paul Garny

Is actually like almost double the jump that I wanted to make so you know great at its sales So commissions a different ballgame but you know it's the potentials there.

01:09:04.12

christophknoll

That's like.

01:09:08.81

christophknoll

That's like the um, the motivational Andrew Tate um it's just an audio clip of him talking about back when he first was getting into kickboxing and he was at I don't know where he met this gal but you know some kind of model. And she was like I don't want to be with you. You're too skinny or something like that and the audio clip is just fuck you watch and then obviously he's you know a prime example of personal fitness I like have your have your opinions.

01:09:27.89

Paul Garny

Um, yeah, yeah.

01:09:38.35

Paul Garny

Yeah, he's 4 times world champion.

01:09:43.30

christophknoll

Well regardless of of his kickboxing and and boxing career I just mean and also take your like not you personally Paul I mean like listener take your opinion of tate out of it because obviously there's just a severe like yes or no when it comes to him.

01:09:47.60

Paul Garny

Yep.

01:10:00.79

christophknoll

Um, but just look at his physical frame that is quite honestly with his height Probably what every person should cause you can achieve what he looks like naturally absolutely and I think that that's kind of the the good example of what people should be looking up to.

01:10:11.82

Paul Garny

Um, yeah.

01:10:20.21

christophknoll

Because ah obviously Paul and I are a little unhealthy. We're looking up to like you know seeba and the and and like big rami and like just the biggest fuckers in the world like competing on an olympia stage and exactly taking stuff that makes a cow like breed better and and.

01:10:29.32

Paul Garny

To shit you as a full steak. Um, yeah.

01:10:39.53

christophknoll

You know that's kind of the unhealthy side. So for someone new in the gym you should look up to you know? Ah, okay, you should look up physically to guys like you know, tate um trying to think of I mean if you want to actually. Most Ufc guys. Most Ufc guys are really really good people to kind of model yourself after because those are lean athletes those are guys I don't know I I see physical combat as a good thing to base off of because this is because they all get tested.

01:11:07.92

Paul Garny

Um, here. Yeah.

01:11:18.21

christophknoll

Like they have to be clean for what they're doing and I think that it's a pretty good way to build realistic expectations.

01:11:29.19

Paul Garny

Yeah, so the thing with Ufc is that there are guys who absolutely take anabolics when I say anabolics I'm mainly talking about testosterone. Ah because you know it might be tested. But you can easily manipulate testosterone to a natural level. No problem. You go from like it all it all depends on what's called the half-life of whatever you're taking. So if you're taking what's called a long ester so testosterone in inate is a long ester. So it stays in your system a lot longer. But if you're taking something like test prop propriate. It's a short ester so you can if you're taking test prop you could probably get from like anabolic level tests to like natural level test within probably a couple weeks test inantate like for me, it would probably take like a few weeks maybe 3 or 4 maybe even longer. Depending on the person to get to a natural level but you can absolutely drop it so take that with a great assault because there are absolutely Ufc. Plenty of Ufc fighters on are natural but there's also plenty that are on stuff and one of the key people that I say is on stuff is conra greggor I think in his pride he was absolutely on test.

01:12:37.71

christophknoll

Oh I think meant current because that's been a big topic of debate and current stuff. But no he right? right? now they there so there's a loophole in the Ufc contract where.

01:12:39.54

Paul Garny

Um, no I mean he might be on T R T But there.

01:12:54.30

Paul Garny

Um, are right.

01:12:55.16

christophknoll

When you recover from an injury and you to you you. There's a loophole for a six month untested period and he's he found that loophole and right now he is enormous. Yeah.

01:13:05.21

Paul Garny

Ah, okay I did remember seeing something about that I think Rogan was talking about that. But there was there was a period too where he blew up as well in size because he was really skinny and small on one point and then he got huge and I think that testster testosterone alone can kind of do that to you. But. Yeah I did see something about that because part of in a lot of the times when you're older part of injury recovery is hormone balancing and if you're injured and you're not exercising. You're doing anything like that and your test officer is gonna plum in so that's when they kind of like they're like oh it's untested so that you can like run trt essentially like just. Just enough to like be normal. Essentially that's I think that's kind of the backing behind it. But you can absolutely take as much shit as you want if you're in quotations like recovery from an injury so you know take it with a grain assault and that goes for anybody who's influencers and um.

01:13:44.55

christophknoll

Yeah.

01:13:59.18

Paul Garny

When you're looking up to influencers like that or like when I say influencers anybody who may sway someone in a certain direction based off of what they say even though con of Mcgregor isn't necessarily a fitness influencer. He can be influence. He can influence people because of his opinion. Um I mean the du know was a fucking labor did he both like how is he not influential. Um, so when you look at influenza influencers. Especially if you're in industry our first ever episode. We're talking about this is that angles lighting and everything is goingnna alter everything entirely. So I think that when you want to look up to someone. There's gonna be ° you got to look up to someone who can back up their look and then you gotta look up to someone who is I think local I think that if you look up to someone locally who's better than you at whatever you're doing I think that's a good way to stay motivated. But then if you look up to someone who can back up what they look like um, that's another good. You know example of that I think like. Someone who's a celebrity who's good to look up to I think could be like Mark Wahlberg I think that um his physique has held pretty well over the years and he's on the older side now not that he's old but to have the physique he has at his age is really impressive and he's put in the work to to have the phsique he has you know I'm sure that. Especially for different roles like ah painting gain. He was definitely on like maybe d ball or deck or something like that to put on some size prior to the actual role. Um, but he's someone that can back up his look not just from photos and stuff like that when you actually see him in movies and stuff he actually has that look. Um.

01:15:34.40

Paul Garny

So stuff like that is what you should be looking. You're up to not like someone who only posts on Tiktok and Instagram and stuff like that and doesn't like back it up with anything other than that or like he they might have videos like ale makes is a good example I use image example someone like who puts out. Wholesome content like he doesn't mean anything maliciously but like his look is very manipulated and when you see him in person. He does not look the way that he looks in social media which we've talked about before point, but that's a good example of that someone to look up to to not look up to. Based off your look but maybe just their content because he has sometimes like I don't really watch it. But I've seen clips that is kind of kind of entertaining I mean he was like asking his girlfriend how often she goes she went to club before and or some shit it's like the only thing I can remember from seeing from in. But um. It was like knowing he might have some entertaining content but just as far as a physique goes just be careful who you look up to you know there's there's dudes that I know off top my head we talked about him before this podcast session stuff is that you know there's dudes on Instagram that.

01:16:27.64

christophknoll

Ah.

01:16:42.89

Paul Garny

That don't have a good Instagram Physique or don't post good photos or videos. But then in person they're fucking enormous and look crazy so you know there's definitely guys that you'll see in person that definitely deserve more attention than they're getting on social media. Social media is not a good tell of. Whether or not somebody has the knowledge or experience or physique to really back up what they're talking about you know another person to look to look up to in the sense that he knows what he's talking about is also joeesthetics I'm not a big The biggest fan of his content or his look I would. Personally I would never watch his look It's just no, no, no no his accent I don't care about that. But um, it's his like just lean year round and just his overall frame I'm not the biggest fan of.

01:17:20.35

christophknoll

Is it is it his accent.

01:17:36.45

Paul Garny

If he were to I think he did do a competition recently I'm not sure what he placed but wasn't it second did you say second or something.

01:17:44.86

christophknoll

Ah, we had discussed and you looked it up and they were saying that he got second.

01:17:46.75

Paul Garny

Okay, yeah, so I know that you know someone like joesthetic might not compete really well same adola diesel they probably wouldn't really compete well and stage because stage competitors are a different industry and different world than social media influencers. But Joe athetics training tips are more directed towards like intermediate trainers or people who are training who are on the intermediate level and I think that he has really good content for that. It's really fast, really snappy. You have to know what you're talking about to listen to what he's saying but he has really good content. There. Um, you know I watched a video recently was on there a Youtube short and was talking about the different heads of bicep like how to hit the different heads and how do you like use a cable machine to to put more torque on your biceps and use was using a rope as an example because the rope can kind of when you're doing cable curls with with rope you can target. Um. Essentially 3 different heads. You can target the side of your arm I always forget the head it' connects your forearm to your bias set. Essentially it's the side. Um, what you target with hammer curls basically um, it targets that it targets your biceps and your forearms. Ah so using the rope if you was talking about how you can. Use the leverage of the weight in different ways to target different muscles in your arms so stuff like that I think is kind of on the intermediate level. Um, and I think that he's a really good, really good point of ah content for that and his Christmas through the fucking roof what he's just really like cool dude to watch talk and.

01:19:20.17

Paul Garny

Interact with people and also he just a lean as fuck like I'm jealous of how leanen he is but at the same time he also has to like literally like he's actually in fucking hell like being that lean year round Tristan Lee was like that. It's just to stay that lead year round is actual fucking torture and I have no interest in it. Props to him for doing it but do not look up to someone who's leaning around. Obviously you'll see influencers who post like um stage photos and like prep photos like year-round because they'll get tons of content hold in span of like four weeks and they just kind of post that yearround but Joe Aesthetics is truly lean yearround and it's just. Talking so bad for you and just so torurous on your body because he has to stick to such a strict meal plan year roundund. He can never stray from it or refeads are not in his life. But it's the image that he has to portray so don't look up to someone like that you don't want to be lean year round. Um, you know someone like c bum is a good person to talk to about or to like look up to about that because he is fluffy in the off season still kind of has abs which is cool so he's relatively lean, but um, that he guys lean for shows. And most of the year you're gonna like when you're bodybuilding, you're gonna look like cbo. You're been kind of fluffy and you're gonna you might have some a definition but you're not gonna be super super lean like gesthetics or Tristan Lee I mean tritan he's done finally with being lean and text stand Tristan needs some looker content I case stand. But that's just my opinion. But ah.

01:20:49.93

Paul Garny

Athetics is a good one to to look up to as far as like his content goes so listen to him if you're at kind of internermedia johnny shrive if you're beginner to intermediate and then charles glass if you're advanced anybody I put to charles glass that is advanced they would like his content. So um. I think that's a good transition as well. Noel Diesel is um, he does some trading videos like you're mentioning stuff but he also talks about like ah um, how to act in the gym. Um, oh Joey Swol is another good person to watch to when you're when you're new in the gym to learn gym etiquette.

01:21:20.81

christophknoll

Yep.

01:21:24.43

Paul Garny

Boom. Okay, here's the rest of the fucking session gym etiquette right? So completely forgot to mention this. So for anybody, who's new in the gym, especially with the nears resolution if you're listening still gym. Etiquette is huge. Ah, it's not something you're gonna notice right away but there are tons of unspoken rules when it comes to being in the gym. Um I don't think we've ever really talked about it stuff. Um, but I mean honestly, just like you and me personally I don't thinkve but we've ever really talked about it but there is plenty of gym etiquette rules. Um, when you are in the gym that people don't talk about it's just it's just like any other community. There's an etiquette there's an etiquette that you should follow. There's there's a way should act and it's kind of expected when you're new. There's a little bit leniency. You know I'm I'm not goingnna be too particular at someone who's new. You know they're not they don't learn. They don't know the gymicut yet and you know I was knew at some point everybody was new at some point. Everybody didn't know the gym medica at some point so we're not going to be too judgedgy. But if there's anything that I could definitely teach you when it comes to getting to the gym right? off the bat is just proper geneticette you know, good examples of that is asking if someone's using something even if you know they're not like. You know if somebody's using machine next to the machine be like hey is anybody using this 99% of time they' going to say no, but it's a good thing to ask.

01:22:43.74

christophknoll

And the the way the way you do that too. If you're nervous about talking. You don't have to what you do is you walk up to something and let's say someone like I do this all the time There's the row. Back row and lat pull down in the same section and someone could be doing a lat pull down I'll walk up to the row make eye contact with the person just point at them or point at the back row and do a thumbs up and if they go like if they shake their head or they give me like a thumbs up or something that means I'm good to go.

01:23:01.87

Paul Garny

Are.

01:23:09.26

Paul Garny

Are.

01:23:18.16

christophknoll

But if they give you like a if they tap themselves or something like that that means they're using it so that is a good way. Good thing to learn when you're I mean Paul brought up. You know the gym etiquette and that is 1 big one asking is huge because there's nothing worse than trying doing.

01:23:21.46

Paul Garny

Um, yeah.

01:23:31.50

Paul Garny

And.

01:23:36.95

christophknoll

Like a superset and trying to get to that other thing when someone's you know someone swoops in when you're doing your like I'll superset my my back rows on my lets pull down all the time just because they're right next to each other and there's nothing worse than doing that and something swooping in and then you're like well shit.

01:23:53.75

Paul Garny

yeah yeah I think like to add onto that too. If you're new in the gym and whatever program you're following or whatever you saw you're following has a superset and the superset is 2 pieces of equipment across the gym. Don't do that shit. There's somebody who's doing that the other day and know's driving me fucking nuts because.

01:24:10.50

christophknoll

Yep.

01:24:13.69

Paul Garny

It's like I'm not gonna say anything but like it was making me upset because this dude would put his shit on the machine and then go all the way across the gym to go do something else and it's like your take like the amount of time he was gone from the machine to go do something else and come back I could have done like 2 sets. Um, that machine. So if you're gonna do a superset make sure you plan it out properly and keep those movements pretty close together. So if you're gonna do like like for me today's chest so let's say I do. I I don't really do superce on chest but let's say I do want to do super super set I might do like dumbbell press. No. Not really here. Okay, so like arms I'll use it arms as an example, um so arms I do super sets I do play a super set so I'll do like ah let's say tricep push nos with a rope one.

01:24:53.90

christophknoll

With why you could, but okay, okay.

01:25:06.84

Paul Garny

Trisce not that's what I'm doing right now. But let's say I'm doing that they I'll go superset with dumbbell curls right? But when I'm the the cable machine is essentially right behind the dumbbells in my gym. So I put my sweatshirt my water bottle iphone basically at the cable section that I'm using like the 1 you know, cable machine that I'm using I'll go do the dumbbells put them back and then come back to the c machine and stand there when I'm resting so that's how you want a superset because anybody can use the dumbbells like I don't need to be holding onto the dumbbells because I'm going to go up and wait actually for the x set. So I don't need to hog those but the cable machine. Like there's only so many cable machines in the gym. So you know if you're going to be superseted prioritize 1 machine if you're going to be. You know, doing something like like you said stuff rows and lapful downs put your water bottle or something on the the rows and then like your sweatert on the pulldowns or something you know. Somebody might get frustrated that they want to use 1 when you're using both. But that's just that's just the gym etiquette. You're you're super setting. You're gonna do it quick and another thing you can ask to here's another thing is that if somebody is super setting. Ask if you work in with them. Um, most guys who are in the gym probably won't care. Like if somebody asked me to work in with like that same superset if I was do rows and then lap pull downs and somebody said hey can I do la pulldowns in between your sets absolutely because I'm not fucking using it when I'm doing rows so absolutely work in not a problem as long as you basically what you do is you adjust it for your weight. So if I do laptop pull does for let's say one forty

01:26:36.77

Paul Garny

And he's doing it for 80 or something right? I'll do I'll set it from 80 to 41 and then he sets it from one forty to eighty so you just set it to whatever way you need because I can't tell what he needs but I know what I need so that's another thing to learn to is you can also ask to work in with people to and don't be afraid.

01:26:53.86

christophknoll

I Like to I like to work in my my sets on the stair masterster I like to walk up to someone say hey can I ah work in with you. Um, and know we we we share step.

01:27:00.52

Paul Garny

I work on the bottom 2 steps you work on the top 2 again I hop I hop and they step that's funny. Yeah.

01:27:11.12

christophknoll

Kangaroo this bitch. Um I was gonna make a I was gonna make a point off that. But I think it's slipp in my mind. Um this next one is kind of oh oh I was gonna share it and anecdote. Ah, there used to be a guy when I was in my Pf days.

01:27:27.56

Paul Garny

Are.

01:27:28.38

christophknoll

And ah, at pf there's limited smith machines and the smith machine is essentially everything you like because there's no squat racks. There's no deadlift areas. There's no true bench press. You just have smith machines so there's highly sought after for that very purpose. Um, and there there would be this guy who would um his card. You would be walking around the gym not like on a treadmill or something he would just walk the gym and he would put like his drink and his stuff down on it a smith and there is only 3 at the at the pf in Lemonster. So. That's a third of all of the smith machines put his stuff down do one or 2 sets of a bench press walk then I'd see him over at the doing lap pull downs or something in an entirely different section. Ah the machines would be in the back wall so you'd have to walk like a good. Fifty feet or so to get there and I'd see him over there and then he'd loop back. Do another set of chess breasts and those are the people and the worst part was he was like probably in his 50 s or sixty s so the fact that he didn't learn Jim etiquette by then really fucking made me upset and that's also why I mean I preach. To move away from pf just because the environment sucks. There's so much I actually had this conversation last night with some friends they were like oh pf's got everything you need in a gym I was like no it doesn't um, but yeah, just don't be a dick that's really what it comes down to how.

01:28:50.86

Paul Garny

Are no.

01:29:02.46

Paul Garny

It's yeah, it's common courtesy respect is really what Jimica is and it's a good thing to learn and just kind of watch how people experience people kind of operate ah because. Like I said it is very unspoken. It's not something that people talk about so that's why I wanted to mention it today I come like I'm so glad I thought of it because it's so big. Um, and you know Joy Swol is a really good person to watch when it comes to learning gym etiut because he calls out people who don't have proper gymtiut and. Thing you that you see with the industry and just with people's mindsets is that the more new they are but like you said Chris off the bigger their ego is and the less respect they have for everybody in the gym and ecor it in the gym. The more experience they have the more advanced they are the more humble they are It's kind of like um, it's like saying.

01:29:52.59

Paul Garny

It's it's it's like saying a doctor who's in school versus an experienced doctor. The doctor in school thinks they know everything about being a doctor. The doctor who's experienced knows how much they don't know and that's just what it comes down to when it comes to experience in the gym. It's like I've learned so much like in the beginning I thought I knew what was doing.

01:30:09.70

christophknoll

We all did we all did yeah.

01:30:10.74

Paul Garny

But then it's like you learn. What's that? Yeah, exactly. It's that's just part of growing and then you learn more and you're like holy shit I really know nothing and then you become humbled because there's so much you don't know you're constantly learning that you you kind of feel embarrassed about how you used to be you I used to think I could write. Meal pledge for people I had fucking no idea what I was doing in in a sense I was just trying to help people like lose weight so it was like the way I would write meal plans for people is like I take that their their normal daily food and just kind of like give them a good calorie intake with it and then just tell them to exercise. Basically. So like it was just a good way of telling people to be like stricter on Monday through Friday and then like have whatever they want weekend. So. There's a good foundation but like look it back I'm like dude I really have no idea even how like fucking fat worked in diets but it wasn't the worst like I look back at my old meal plans I'd write for people and I'm like okay, it's not the worst like I would tweak it a little bit now. But. You think you know a lot in the beginning and then you realize you don't know anything and its so don't use beginners as like how to act in the gym use the experience people how to act and you know it's Joyce woworthy calls out people who take videos to people and like who like make fun of people and. Um, don't show property to meicut and it's like 1 thing I really like that he is attacking right now that really drives me fucking nuts is people who take videos in the locker room and because is literally against the law technically to take videos in the locker room. You know my posing photos are from the locker room.

01:31:38.90

Paul Garny

But I'm tucked away in a corner where literally you could never see anybody unless somebody walks specifically to me in front of my camera. It's like you're taking like imagine going to a corner of a room and probably right in front of you like there's no way you're going to see anybody unless they came up specifically to you? Um, so that's how I kind of.

01:31:55.93

christophknoll

I Do I do lock I do locker room um photos and videos. But if there's ever anybody else in there I always preface with hey I'm gonna be doing this if you don't want in the shot then I'll wait like.

01:31:57.35

Paul Garny

Um.

01:32:11.11

christophknoll

X amount of time for you to leave or like if you want to join in etc etc like just have the conversation.

01:32:14.35

Paul Garny

Yeah, yeah, because then because the problem is that like these guys will take like tiktokk videos and stuff and post it and like there's whole as naked dudes in the back and like they'll cover up the like the generals and stuff and it's like dude that's actually legal like you're recording people without the consent.

01:32:24.92

christophknoll

Um, yep.

01:32:32.95

Paul Garny

In in a space that's protected by law. Ah, it's it's against the law. It's headed that it's technically like I don't know what the word would be it be pornography without the payment essentially is what it is. It's like new photos without payment There's some sort of word for it. I don't know what it is but it's illegal. Um, so. Do not take photos or videos in the locker room unless you know you're not gonna get anybody in the in the background and even then like don't take it in the main area like where I take it is essentially where the showers are and in the corner of the showers. Not even like the showers aren't even in the shot really. Because people can be taking showers and when the people are taking showers I don't see photo or videos because I don't want to risk it. But um I like how it calls out people who do that because it's fucking. It's so messed up if you will laugh about it. It's it's so messed up and um, you know he really called out a lot of people get upset about people walking front of them in front of me or and stuff and that's another thing with Jim Etiette is would it? Yeah yeah, so when it comes to the mirror. Um, you can the way the gymticette works is that when someone's using the mirror to lift. You can walk across it or grab weight or something but don't be a dick and stay in front of them. You're just being a dick. Um.

01:33:28.13

christophknoll

Ah I was about to bring up the mirror stuff. Yeah.

01:33:46.24

Paul Garny

So you just grab your weight walk out of the way or if you're walking across and put weight back. That's fine. Yes I do too if I could avoid going in front of them I would but if you have to sometimes it's so busy that you might have to kind of walk in front of them and I just do it as quick as possible. Um, and sometimes I even say sorry.

01:33:49.25

christophknoll

Even even with weight I try and go around the backside of the person.

01:34:05.90

Paul Garny

Like like if I'm grabbing weight and that's fucking heavy like I'm grabbing like hundred ten pound dumbbells I'm like sorry sorry and then like walk away. Um, but that's just part of etiquette. Um, my god yeah hey.

01:34:10.34

christophknoll

If me sorry sorry shits his pants as he picks up the dumbbell Sorry sorry sorry new max. Yeah.

01:34:25.47

Paul Garny

Yeah, no, it's that's part oftiate too and I mean I even try to like when people are doing the cable machine which is kind of behind all the benches for dumbbells and stuff and behind the dumbbells I try to get out of the way too because when I'm doing the cable machine I'm looking me or making sure I'm doing the proper form. So I try to be out of their way and I try to find like if I'm doing curls or something with dumbballs I try to find like a good spot that no one's behind me no one's in front of me like I'm not anyone's way I got my section the mirror and the person next to me's got their section so on and so forth. So that's another thing with Jim Etiut to is like you don't get upset if somebody's in front of you just. Like the only time I ever get upset is when someone's like there's no there's so like there's time for our go to the gym and there's like not many people there and they're lifting and their perp like not purposely put there in front of me. It's like dude you have the entire fucking mirror to use and you have to pick the one spot I'm looking like. And they're lifting with someone I I don't say anything I'm just gonna be a little cued about it because I'm like dude I'm using it. But at the same time It's not the end of the world. But that's another thing too which toate is the mirror and just just be respectful to people if they're using it looking in the mirror. If they're not then don't care. But if they're using it look in the mirror just just be curious.

01:35:39.58

christophknoll

I Think this next one is a little bit of a give and go depending on the person. Um, but something that I like to get in the habit of because again we preach Positivity day in and day out and so something that I like to get in the habit of is when I see someone.

01:35:42.95

Paul Garny

Are.

01:35:56.94

christophknoll

Lifting Literally anything. It could be a dumbbell curl or like the most basic movement ever And if they make like grunts in succession not like a single pop but like grunts in succession or you can see ah progressives um overload and and struggles with it. Hyping them up like I'll walk like for example, like last time I did this they were doing preacher girls and um, freeweight preacher girls too not like ah machine loaded like they brought a barbell over and did preacher girls that way. Um and he.

01:36:18.14

Paul Garny

Um, with.

01:36:30.44

Paul Garny

Are.

01:36:35.59

christophknoll

Start making noise. He's probably at like rep 8 or 9 something like that and just going over and be like come on man. Yep yep yeah up up up and like given that little bit of support again I I say that's a given and go one because there's gonna be guys who actually get really fucking offended by that which is why you have to kind of proceed with caution. But I'm gonna.

01:36:44.10

Paul Garny

Um.

01:36:55.29

christophknoll

9 times out of 10 that I have done that the person will be like thank you man I actually appreciate that like we introduce, we talk a little bit and then we go our separate ways. So just even if you're not so hyping someone up the gym etiquette of being positive like never never laughing at someone who.

01:37:08.81

Paul Garny

Are.

01:37:14.64

christophknoll

Has lower weight than you never giving the look if you if I mean the look is like the essentially a Jim Stank guy if you if you're in the gym. You've absolutely have seen it once or twice before it's just the look someone gives like oh like that dude's weak because he's using.

01:37:32.70

Paul Garny

Are.

01:37:33.49

christophknoll

Tiny weight and avoiding doing any of that is kind of a big big thing. Um, because also you have no idea how strong that person might be. They might be using like a lesser weight to target specific muscles and rep out or build a better mind muscle connection like.

01:37:50.24

Paul Garny

Are.

01:37:52.48

christophknoll

I so I love seeing the videos of seabomb curling 30 s because a £30 curl is like my warm upset and this man 100% is probably. At least 6 times stronger than me and if he's curling with thirty s you know that he's targeting very specific movements very specific muscles and if you see some random person in the gym doing less the weight than you. There's a good chance that they're you know, targeting something specific. So. Never give someone the no I'm trying to think of the word right now. Um, yeah, don't don't pity people. That's that's the way I want to phrase it like don't look down on someone just because of the weight they're using or or whatever exercise they're doing it did.

01:38:26.58

Paul Garny

Um, there's don't touch people base off their weight interre.

01:38:40.16

Paul Garny

Um, yeah, yeah, there's um, it's funny because like um when I go to the gym I do like my own like pump reveal for myself I like doing that.

01:38:41.14

christophknoll

That That's a big part of the etiquette I feel like yeah.

01:38:53.55

Paul Garny

Just for myself, especially when it comes to arms because arms is only my reduces but when I have a pump did they stretch out my sleeves. Um, so I think it's funny that like because I see it all the time and people who are new are like that they'll judge people based off the weight you're lifting. When you're experience in advance. You know that the weight you're lifting really doesn't fucking matter because if c bumbs up in thirty s he's probably going real slow really fucking ah like contract in the muscle at top of the rep and like I bet you when he's done his set his arms feel like they gonna fucking fall off and that's the thing with arms is you just got to get as much blood flow as possible say the shoulders. So you're going to lift a little bit less weight and you know I'll be doing curls like 25 s for my warmups and I'll do about 20 what dumbbell curls I do I don't alter me I do it same the same time excuse me I do at the same time. Um, so that I'm not resting in between each curl. It's just the way I like doing it. Ah, so I'll be like warming up the 25 s into somebody new doing like 35 s or something and kind of swing in the way it's's if that's what he wants to do that's up to him then um, you know I'll get up to 30 s or whatever kind of go slow with it and then like that's when I take up my sweatshirt when I get the pump. And then I see them stop looking at me and I'm like yeah all right? That's what I thought wrote they're like I might not look like if I have a sweatshirt on like a bagy sweatshirt. But when I take it off dude like yeah I'm I'm I'm I'm right? But it's it's.

01:40:15.94

christophknoll

I I look I look miniscule when I have my sweatshirt on and I don't have a ton of size but I have a lot of tone and definition. So when I take mine off just like my my shoulder to buy sub veins alone are just like I'm here and then that's.

01:40:32.98

Paul Garny

Yeah, yeah for me like I have a couple sweatshirts that are like that do kind of show my like look um my my arms will stretch them out and you know my lats stretch them out and stuff but there are sweatir like I'm wearing a car hard 1 right now I just got for Christmas that's like super baggy on me. It's built to be large. It's a large sweatshirt but it's built to be baggy. So I'll wear that to the gym now because it's warm and it is baggy. So when I take it off I'm like a lot of lineer then the way my sweater looks so it's like it's kind of for me that I do that but I do see like you do see plenty of judging eyes. When it comes to newer people in the gym with weight because at the end of the day weight doesn't matter and if you really leave your ego at the door and you start lifting lighter weight with proper forms slower refs and higher reps. Typically you're going to see a lot more gains and I think that's the problem. That's why life powerlifting is so toxic in my opinions because a lot of the mindset behind power lifting is how strong you are and ah it's it's a very ego kind of thing like when you could like when you lift heavier than other people around you when it comes to strength like looks.

01:41:41.42

Paul Garny

That's another. That's another conversation I was gonna talk about start and talk about different strengths in the works with weight and height difference. But that's a whole different football game. But so when it comes to etiquette just ignore how heavy people are lifting or how light they're lifting because if they know what they're doing. Ah. There's ah, there's method to their madness There's a reason they're lifting the way they're lifting. You know I log my top set of every single set center my coach and there's a reason for it. There's a reason for like knowing what you're lifting using part of the form and like you never know I mean right now being on keto. I'm weaker than ever you know I'm I'm weak as fuck but there's times where like who you know when I was allegedly on cycle. Ah you know I'd be in the incline like hammer strength incline machine and I'm pressing like 3 plates in a quarter for like fucking 10 like there's times where I've been strong as fuck. Like I'm inclined benching 2 plates in a quarter for reps on barbell like there's times for Armstrong as fuck and there's times where I'm lean as fuck and weak like right now weak as fuck and it's just the reality and right now it's hard for me to fucking curl like my top set for like bench used to be like 1 of my first sets. When I'm stronger. You know so it's where you're at in your program and where you're at physically will dictate entirely. How much you're lifting you. So just ignore how much people are lifting because they might be going through a strong phase and they might be going through a weak phase that they might be beginner. They might be advanced. You never know so just try not to judge and you know it.

01:43:11.77

Paul Garny

Judging like when you're a beginner gym especially like climate fitnesses. We've talked about it is such a judgey gym. It's all about judging and it's they they call it a judgef free zone but you go to any advanced gym. That's truly the judge freee zone you know there's going to be older guys who are kind of dickheads who've been lifting for 20 years and think they know everything. And they're they' gonna be the ones judging when it comes to the dance gym but you talk to anybody who's who's who knows what they're doing. They're nice. They don't judge anybody like that's what we prefaced with the beginning of this episode. It's fucking harder for someone who's large someone who's overly obese to go to the gym. It's so much harder for them to go to the gym. Than it is for me or stop to go to the gym and I respect the hell of that and I will admit it. It's harder it really is and I can't imagine what they're going through so I respect it but people you know who are judging will think oh why the you in the gym and they're gross look. They shouldn't be the gym and that exactly why they're there because they want to fix how they look they want to feel better in their own skin. And why would you put that down because you were doing the same thing like why else would you be in the gym like you're like especially gym like there's like Crossfit and stuff like that which is for performance. But if you're in the gym like a fitness center like a golds or empire most likely you're there because of aesthetics you're there to look better. There's the handful of guys at empire who are pi liftage. Whatever but there's no powers on my goals. It's all about aesthetics and how you're work and how you feel your own skin. So at the end of the day. That's what it's all about so why? judge anybody how they look when they want to better that you know so that's part of jaica is just.

01:44:43.10

Paul Garny

Try not to you know judge people. You know we're all human we're going to judge from time to time is's being human another thing to mention for all the guys listening which I know most of our audiences guys um, be careful looking at girls be be nice, be kind like don't be like ridiculous.

01:44:56.69

christophknoll

Fifth.

01:45:03.16

Paul Garny

There's plenty of guys who stare like obnoxiously and so just just be respectful and I mean I know that you know over the years women are wearing less and less and I know it's harder and harder for guys to not look and it's completely understandable for human where guys it's just part of our Dna. Um, but just be careful and just try not to be try not to be rude, um and you know girls look too I'm sure girls look at plenty of guys and I'm not going to discount that I mean there's there's guys who look good. There's like I will fully admit when a guy looks good and you know good look a dude. Pretty big dude muscular whatever good shape. You know they look too and it's it'sious car part of being human but you know try to be respectful with how you're looking or you try not to work if you can. There's a whole joke soft that you know to like how many student tows are there or like. Counting the floor dots like.

01:45:58.80

christophknoll

I ah the most respectful man that I know and I we've named dropped him before and I know he doesn't mind but the most respectful fucking person is is by is our buddy Eric and the amount of.

01:46:12.57

Paul Garny

Yep I knew a road you said it.

01:46:14.12

christophknoll

The amount of snaps I've gotten from him. It's he'll send me the funniest things he's like there are 63 pieces of tar inside of this little ah floor mat. It.

01:46:23.58

Paul Garny

Yeah, yeah, there's that whole joke looking away looking away.

01:46:30.18

christophknoll

Yeah, the the joke that Paul and I are referencing is essentially if a boacious babe walks in your area. You look at anything and everything but her and so it's like I I can see the air in front of me like you just you just start counting really random and obscure things like.

01:46:36.48

Paul Garny

Um, man.

01:46:42.20

Paul Garny

Um, yeah.

01:46:50.90

christophknoll

There's a grand total of 13 dumbbells in this rack.

01:46:54.11

Paul Garny

There's one missing I Wonder what weight that is oh process elimination means that's twenty and I wonder what these weights are made out of like.

01:47:00.99

christophknoll

Ah, oh no, she she's the one holding the missing dumbbell Aboard a bar a bar.

01:47:05.67

Paul Garny

Look. Ah yeah, that's that's how it is just yeah, it just look anywhere else and it's it can like it. It's distracting sometimes and just just like you'll learn how to not look and you'll learn to be courteous and respectful and all that. So um.

01:47:18.53

christophknoll

If you if you don't learn. You'll just become so motivated for your goal that you just don't look because you don't care. You're in the gym for 1 reason and you're gonna get your gains and you just it doesn't matter if there's a muscle mommy near you. You're like. I'm going to get my pump and I'm going to leave.

01:47:35.59

Paul Garny

Yeah, yeah, if you if you stay focused on yourself. It's a different ball and like there's the whole joke too when you're a big dude like you're gonna get more attention from guys from Girls. So I Think the worst reason to do years resolution or like to go into the Jas for girls because you're gonna get way more attention from dudes than you will from Girls. It's just a reality.

01:47:53.54

christophknoll

It's ah I think we've made this joke at least every episode but it's like going into the gym with the expectation of slaying girls reality Nice Pump King Keep it up bro.

01:48:03.16

Paul Garny

Look at big yeah look at big King I'm trying to be like you. Yeah, its it's just how it is its but even on social media like like guys will comment on other guys posts like like I don't think I've ever gotten a single female comment on any of my bodybuilding posts like ever.

01:48:10.00

christophknoll

Ah, ah.

01:48:16.39

christophknoll

O God We ah.

01:48:21.70

Paul Garny

Like it's all dudes hundred percent hundred percent dudes with dicks.

01:48:28.70

christophknoll

Ah, yeah, this is not what I intended. Ah ah the the the home the homies single-handedly keep the body dysmorphia at Bay. Ah.

01:48:31.46

Paul Garny

This was not my original goal I don't like it. Ah yeah, that's just that's just the reality but be respectful.

01:48:42.71

Paul Garny

Yeah, they make you feel better. They really hype you up. So go I feel feel very good. It's like do you work? Huge in Linus spot I wish I could have your kids. It's like oh well then I feel better. Um.

01:48:55.93

christophknoll

Ah, yeah I think Also when it comes to um, being a guy and wanting to approach a girl in the Gym. You can't use like for example, I've my my background in my history like of. I'm going to use modern slang ah of riing like when I was in the bar when I was in the bars or just trying to approach people out in in public like there's a way ah of doing it and making your intentions real clear and it's not the most respectful way and you use like some real.. There's some real like aggressive pickup lines. You use some real shitty like ways of talking like just ways that your mother would you know wash your mouth of the bar soap type talk and when you're in the gym that is the last thing that a gym girl wants to hear because for example, take like.

01:49:42.84

Paul Garny

Um, to you.

01:49:52.80

christophknoll

I'm going to make a reference to a gal here at empire who I fully consider Jim Crush of mine. Um, she's got 10000 followers on Instagram and she is really you know built like she trains legs all the time and like for a girl like she.

01:50:02.68

Paul Garny

Um, name.

01:50:11.16

christophknoll

Has the lower body that you would you know tend to gaze upon if you were um, ah if you are a lonely Wanderer um, but if you walk up to her and give her the line that you've used On. You know 6 other girls like hey, what's the difference between. Me and my coach my coach pulls out like that that kind of talk just doesn't work for gym girls because they hear it nonstop especially if they've got that big of a social media presence. She's got dms up the waz zoo of people you know, saying that and probably Worse. So If you're going to go up to a gal in the gym.

01:50:32.99

Paul Garny

Um, Sita.

01:50:41.17

Paul Garny

Are yeah.

01:50:49.29

christophknoll

I recommend doing 1 of 2 different things. The first is complementing whatever movement they're doing so I like to like if someone's if if I see a gal training back. That's my favorite one to compliment because a lot of gals don't train back so I'll do like yo I really like that you're training back. That's like a really. You know, intense thing and that shows your dedication to the gym like you've presented in a very very you know, respectful way. You don't go up there and say I see your training back and I blow yours out later like you're not, you're you're not going in with the disrespectful type of talk. Um and then the other way that. Recommend is that complimenting something that they would not be complimented on in the gym or for posting ah a um gym pick. So for example, don't walk up and say nice buns. Where's the bakery walk up and say something like. Hey you've got a really pretty smile like your eyes are really gorgeous like you say nice things like that and you leave all the shit at the door and that's how is a respectful way to approach a gal and Paul you just kind of I was going to say you just got kind of a mini master class of of.

01:51:55.43

Paul Garny

Um, damn stock given the dating tips. Um.

01:52:05.60

christophknoll

From from I can't like I can't use the ah the Ri nickname that I sent you while there you need you do remember the one I texted you a week ago I can't say that one on the cast. Um.

01:52:06.58

Paul Garny

Um, Master is.

01:52:12.99

Paul Garny

yeah yeah I know I think so my my thing with all this is I got I got 1 rule for a lot of guys I think this is I think this is pretty fair to do don't approach women. That's my thing. That's my thing.

01:52:31.57

christophknoll

Ah, the game. The the gamer mindset you're a girl can't talk to you.

01:52:31.58

Paul Garny

If you want to? Yeah, if yeah, if you're like I mean if you want to I'm not gonna like I'm not going to discourage that if you want to go ahead. I mean you're is this free country but I think that if you're in the gym just focus on yourself. Just do what you need to do and get out. I mean I'm in the gym. No longer like 45 minutes to an hour and I would talk to fucking guys in the gym I don't even talk to any like I won't even talk to like like if I know you I probably would even come up and say hey like I might wave or whatever but I'm lifting and I'm lifting to get out of here like I want to fucking go home. Um, you know I'm tired this is exhausting this is like it's fun, but it's exhausting and it's tiring and when I especially went to the end of my workout I just want to go homework. Do my car go and get home. Um, so I've never been one to approach anybody in the gym. Um, you know I've had conversations with guys here and there. Who like you know, know what they're talking about I had a conversation with a guy a few weeks ago. Um about the current industry of men's physique because he's a um, men's physicque judge and he's also ibb pro so I was having a good conversation with him and because you can't I had I had no problem having that conversation because you can't have that conversation with just anybody. But there's also plenty of nudes like there's plenty of news in the gym. There's 1 guy top my head right now who if you gain muscle from talking to people in the gym. He would be fucking enormous like he's constantly talking to people and he has like a gym partner and I kind of feel bad for the Jim partner because.

01:54:02.20

Paul Garny

Dude's huge a gym partner is like six five and probably like 129 not muscular but like you could tell you strong as fuck and it's like I kind of feel a bad form because it's like he's not really talking to anybody. He's just kind of standing there with his friend talks to people and he's one of those guys who like hugs every girl in the gym and like knows every single girl in the gym.

01:54:19.57

christophknoll

Ah, yeah, cause he's been in there because he's been in their Dms. Yeah.

01:54:20.93

Paul Garny

And it's like get the fuck out of the way. Yeah, like get the fuck out of the way dude and like it's just so it's just so annoying because if you're gonna be using a piece of machinery don't talk at that machinery for ten twenty minutes like use it be done then talk to somebody. You're not lifting anything like that's also part of ja geneticica too is that if you're goingnna be talking to somebody like talking between sets for a couple seconds and then go back to lifting like when I'm lifting with someone one of us is usually almost always lifting like there might be like a 10 fiftyy second gap where you might mention something their chat or something. But. Usually we go into it. It's like when they're setting up when we're setting up the wait for the next person or taking it off or whatever. That's where we're chatting. But besides that we're Lifting. So don't chat for too long when you're in the gym. You're just gonna be kind of hocking up equipment people aren going to like that. It's it's annoying especially for us that like I almost always live solo. And it's annoying to me when I have a routine set and somebody's just sitting there talking and I've done it before I don't recommend it to people but I've taken machines when they're fucking sitting there like next to it and I know they're using it. But I've taken it because you know I don't recommend it to people. It can kind of start beef but like this dude knows. Yeah, you hit mar on this dude knows this dude knows that ah you know I go there at the same time in which every day he does and I'm there six days a week so it's not like he doesn't know who I am like he sees me around I see him around.

01:55:48.80

Paul Garny

So I've taken his machinery before this guy I'm talking about and you know he's got upset about it is like yoall is using that and it's like I was like dude you're talking I didn't know you're using it. There's nothing here. There's no stretchers. There's no water bottle. Nothing here. There's no attachment on the fucking cable machine. Why would I ever think you're you're talking five feet away from me. Why do I think you're using it. So um. I knew he was using the assline and using it. But you know my that. But my my point still stands. There's there's no reason for him to be talking like that. So yeah I don't recommend it because it can start shit but it's it does get annoying and like if somebody's gonna keep doing that then you know I just kind of.

01:56:13.80

christophknoll

Stay toxic Kings he.

01:56:27.93

Paul Garny

I have in the past just kind of butded and you started using machinery. Um I even have a shirt that I got from metal that Alex owns I don't think he's sold they sell it anymore. It says on. It's a cursive and it says Mr steel your plates and there's like a heart with an arrow through it and it's pink. So it's supposed to look like a like.

01:56:46.70

christophknoll

Um, ah hell yeah.

01:56:47.62

Paul Garny

Kind of gay shirt. But if you read it says Mr steelial plates and it's true because like there's times like my old coach we were lifting once I still remember to this day. This guy was talking a lot in between deadlift sets. So we were deadlifting and he's like watch this he goes over the guy's bar when he's like two feet away from me like. Just about turned around he was talking someone he went behind him pushed the bar forward. He had the space and started deadlifting his his way. The do was like go for like a pr it's like 5 plates like he went over there and fucking did it for reps I'm like what the fuck like this is crazy. Oh my and you could just do that editor could just do that like that's your thing like you just like do that.

01:57:17.57

christophknoll

Are.

01:57:24.70

Paul Garny

Like it's like unfounding to me. So yeah I mean just I think it's annoying. We will talk for so long in the gym.

01:57:26.39

christophknoll

Ah.

01:57:33.64

christophknoll

I'm okay so I'm gonna push back a little bit on it. Um I'm that social guy in the gym I'm gonna talk to anyone and everyone I'm not gonna hug a girl in the gym because they have cooties and it's gross. But um, yeah, but um.

01:57:41.16

Paul Garny

Um, yeah, you.

01:57:48.64

christophknoll

I will talk to anybody and everyone but that's because for me, that's how I'm spreading my gym positivity like I'm doing it one to you know, get my own social release because I need to you know, get my my social hormones. Pumping a little bit too because otherwise I'm a hermit um and also just to make sure people around me are having a good time. Um, and granted I'm not going to pester someone like if I see someone going balls to the wall like Ape shit in the gym I'm not going to talk to them because obviously they're real motivated. But like guys like most lifestyle fitness people I chatted up with them I have some conversations and it's just to you know promote this this sense of positivity within the gym but I will say if I'm ah.

01:58:37.69

Paul Garny

Um, yeah.

01:58:41.94

christophknoll

For example, if I'm using the like cables cables are one of the most sought after things in the gym because most times you don't have more than like 4 stations for cables. Um, so if I'm on a cable machine I'm not going to talk to someone um, or I'm not going to have a prolonged conversation if i'm.

01:58:51.13

Paul Garny

Um, a.

01:58:54.40

Paul Garny

Are.

01:59:01.46

christophknoll

Squatting ah empire there's probably a dozen squat racks. So if I'm squatting I'm gonna have some conversations I'm not too worried or upset about that. Um, and if there's you know dumbbells. For example, there's 3 so yeah, I'm thinking 3 separate sets of dumbbells like ranging from five to a hundred like 3 different sets of 5 to 100 plus ah for dumbs empire. So if I'm using and a lot of that also is doubled up throughout the weights like there'll be 2 sets of thirtyties, 2 sets of 40 stuff like that.

01:59:36.11

Paul Garny

Um, yeah.

01:59:39.72

christophknoll

Um, so if I'm using dumbbells I'll chat it up a little bit too if I see someone looking at my weights like I understand that and that's also Jim Etiquette like I'll I'll be like all right? Yeah, go ahead. I'll put them back or if I see him eye and I'll be like yeah you can go ahead hit that. Whatever um, but. I think the the social atmosphere of the gym is also where you're going to meet some of the most interesting people in the world and also like-minded people. So I'm a very you know I'm a person driven by my own ambition. But. I teach so it's not like I'm an entrepreneur where I'm actually manifesting this ambition. But if I talk to people in the gym and find people who have similar and similar interests and maybe they connect with a certain way that I view something. There's potential. Either business or potential further opportunities and that's the kind of thing that I'm looking for in the gym. Um, so that's where I push back a little bit on that.

02:00:40.89

Paul Garny

Yeah, yeah, I mean yeah, I'm not saying don't have the conversations at the gym I'm saying don't have excessive conversations. Um, and don't like yet but like don't have like multiple minute conversations in between sets because then you're going to use another machine for 20 minutes that's like if there's like if there's 2 of the machine or like multiple something and nobody's using the other ones. That's 1 thing like at the gym I go to. There's 2 squat racks if nobody's using the other one in your chat with someone. That's 1 thing because there's another one to use.

02:00:59.41

christophknoll

That's the shot.

02:01:16.66

Paul Garny

But if you're using like um I'm trying to think here like you're using like ah the one so the one hit press machine at the gym like don't talk for 5 minutes between sets because there's only one hit press machine. So like when somebody wants to use it like when it part of my routine and you're talking for 10 minutes have to change everything like I didn't realize how often I have to change movements because people are talking until I started sending my top sets to my coach and I'm like holy fuck. It looks like I'm changing my workout every single time I lift but it's like every time I go to the gym somebody's hogging something for fucking 40 minutes and it's like I'm not gonna wait for 40 minutes use 1 thing where I could just do something else instead. So you know that's what frustrates me is when they're talking for an excessive period of time and there's that 1 guy that's like that you know there's there's guys who will chat and whatnot and they're in and out of the machines that's like I respect that but there's just some people that just talk for fucking ever. And um, you know if that's what you want to do in the gym. That's that's up to you. You're gonna end up wasting long your time but like if you're talking excessively I mean not like just having conversation with people like talking excessively. Um, and then you're just people are not going to be the biggest fan of you and.

02:02:33.10

Paul Garny

That's why like I feel like he only ever talks to white girls because he doesn't talk to any of the dudes and I think that might be part of the reason why he's because he's kind of talking machine learning and stuff when he doesnt when he does talk to people but that's another etiquette thing is just be courteous if you are having conversation with someone. Don't also like when you're new and you're especially teenager. You're gonna want to show up with a group of friends. Don't do that like 2 or 3 friends like 2 or 3 people total like that's fair, but don't show up with like like we showed up like with my bachelor party kind of thing.

02:02:57.54

christophknoll

Yeah.

02:03:05.34

Paul Garny

But I got like okay from the gym from that and like we were using multiple pieces of machinery at 1 So it's not like we're hoing 1 machine for like an hour so and that was a 1 time thing but there's groups of kids at the gym. It's a meme now where it's like 5 of them rolling deep and they're like.

02:03:11.19

christophknoll

And yeah, and.

02:03:20.80

Paul Garny

Using 1 machine for fucking half hour because all of them have to lift and like that's just annoying. Um.

02:03:25.96

christophknoll

There's a groupp right now that lifts at the same time that I do an empire who roll. They're normally 4 sometimes 5 and I've even seen them go up to 6 Um, it's it's all their buddies and I thought they were high school but they drove there so I could be and.

02:03:36.47

Paul Garny

Um, you.

02:03:42.43

Paul Garny

Um, you could be.

02:03:43.83

christophknoll

Well, they're also working out excuse me. Um, when I work out which is like ten at night so for me that doesn't seem like high school type stuff but I could be mistaken. But yeah, it's it is very frustrating because they all hit the same thing and it's like. I guess I'm not hitting that today.

02:04:04.34

Paul Garny

Yeah, yeah, it does it does get frustrating and there's even like um so a lot of times there's rules in each gym like pretty much every gym has a rule board of some sort and every gym I've gone to will say like no groups larger than like four or 5 and even then like 5 4 and 5 is really pushing it um, 3 and less is totally fair. Um, the biggest I've lifted in outside the bachelor group was for um, we were doing a light day. Um, so you know that we were but we were kind of quick with it relatively like we ended up doing like. 3 or 4 movements in like an hour which for legs is kind of on the slower side. But for 4 people that's not too bad. There is somebody lifting at all times, but it it does become a problem especially when you got the teenagers with the egos and everything like leave you you go at the door because these kids will really hog a deadlift platform for like an hour and chat between sets and they have to change all the way out and shit and adjust to all they do is just fucking go over 1 rep and just bend the fuck out of their back and about throw it out and it's like ah you drives me nuts like I like it really drives me nuts but that's just something that drives me crazy. Others might not care. I do but it's also because I almost always left alone and never talk to anybody so when I'm lifting like I'm there for a purpose and I'm there like I mean you are too stop I'm not discreding to that I'm just saying like when I'm Lifting. It's like fast, no rest almost and.

02:05:37.60

Paul Garny

I'm in and out. So if somebody's really hoging a machine. It just really bothers me because I'm trying be quick with it and I can'tqui with it when a group of 6 broccoli heads are hogged in the machine for 45 minutes

02:05:49.56

christophknoll

I used to roll in a group back in my pf days. Ah, the swolverines is what we recall and ah and it was a group of 4 of us. Um, and we positioned our workouts.

02:05:55.32

Paul Garny

Lord.

02:06:07.25

christophknoll

Based on when we knew crowd atmosphere would not be there. So for example, um, when we would do our leg day This is back when I would actually leg press back when I considered it a you know superior movement which it's not but um.

02:06:12.17

Paul Garny

Um, and.

02:06:25.32

christophknoll

Ah, we had we. We're leg press and you know I'm going to name drop here, but Connor Whittle and I could leg press most most of the plates in the planet fitness because you know you have to go around and grab them from all the different smith machines and the ones that already loaded. And you know when we do 8 plates on a side 9 plates on a side. You don't like that's just disrespectful to other people considering there's so few plates there I mean it's different at the gemamet now because there's I mean hundreds of plates there. But. When working out at that pf we would always make sure that if we were hitting legs and like we're like going heavy on Legs. We wouldn't go until like midnight when there's just like the 1 grandpa who's like hiding away from his wife like that's that's when if you're going to roll through in a group like.

02:07:08.70

Paul Garny

Um, and.

02:07:18.68

christophknoll

We're not saying don't do it but do it at the right time like because it's it's been. It's it's beneficial for you to work out with somebody. We're not saying it's not but it can be very disrespectful to others when you roll deep in like peak hours.

02:07:20.34

Paul Garny

Um, yeah.

02:07:35.68

Paul Garny

Yeah, when I when I lift I'm lifting at like five thirty like literally during peak hours. So there are yeah yeah I'm alone and it does get busy and I'm not going to like you know, be upset if 1 person's do the machine or something. Um, but.

02:07:36.17

christophknoll

So. By your solo.

02:07:50.43

Paul Garny

It's like when these kids like roll in right after school or like right after practice or some shit or like right after whatever it is they roll in at like 5 5 30 and it's a bunch of them and it's like that's it's like there's a there's a place in time for it like you're saying like it's a place in time and if I'm gonna if I'm going to come in with a bunch of people who were like when we went to. But his factorctory with like like 9 of us or whatever it was. We went at what was it like 9 am on a Saturday or something like it was like early shit like we went specifically when yeah, actually it was 9 am on Saturday because we went to Mr Pokyo at 11 yeah, yeah, so it was 9 a m on a Saturday when like.

02:08:16.54

christophknoll

See how. Because because we went I was gonna say yeah we got sushi after for lunch. So yeah.

02:08:30.23

Paul Garny

Typically people don't really lift at that time on Saturdays usually it's like noon or like three o'clock or something when it's more busy so it wasn't too busy. Yeah, everybody's sleeping at that time. So like we planned that ahead. Ah, you know so stuff like that just be a little more courteous is is.

02:08:34.50

christophknoll

Yeah, because 9 8 nine a m on a Saturday is hangover time. No one's no one's lifting then.

02:08:49.23

Paul Garny

A big deal too And um, you respecting the equipment is another one too for geneticut. Don't bang around the weights like ridiculous if if a gym says no chalk. Just don't use chalk. There's ways around that if you're a beginner you should not be even considering chalk. But let's say you do use chalk and the gym as to not use chalk Just don't.

02:08:55.21

christophknoll

Ah.

02:09:08.96

Paul Garny

Don't use it because they don't have the equipment to clean it up. They don't have the the bar is like can handle chalk and it it's just no fun for anybody else. You know I've in it. Yeah yeah.

02:09:19.30

christophknoll

There's also so ah, not to interrupt. But there's so few exercises you actually need to chalk for like some people aggressively use it because they see like the rock using it and they're like oh I'm going to do it because I'm going to be like him and in reality.

02:09:34.60

christophknoll

For a lifestyle fitness person. Your heavy deadlift is like the only time you need chalk.

02:09:41.18

Paul Garny

And even then like you can just not use chalk and use like lifting straps and get the same with that you could yeah I mean I like have only ever used chalk a handful of times. Um, and that was at the gym I used to go to elite.

02:09:45.48

christophknoll

Um, yeah, um, you can double up though and just you hit both that. Yeah.

02:09:57.17

Paul Garny

And they had bowls of chalk for you use. So it was like promoted like a provide and chalk to you so and don't use liquid chalk either that just fucks shit up. That's really just gross and just really is not good for the equipment. So do you hope with fuck.

02:10:00.42

christophknoll

Yeah.

02:10:11.18

christophknoll

I'm going to backtrack actually pullups I chalk for pullups too. Yeah.

02:10:15.51

Paul Garny

Yeah, yeah, you could. Ah yeah I wouldn't really use breast straps on pull-ups because you don't want to like when you actually want to draw when you want to be done and you want to actually drop. Yeah yeah, you knowt You don't want to be stuck so that that makes a little more sense.

02:10:19.22

christophknoll

Get the hook the Hook straps fucking clank those on. Yeah. Ah, Hope. Ah.

02:10:32.18

Paul Garny

So people use Cha Squats they'll put on their back like on their shirts and the bar doesns and slip it all. It's easier to hold up there. That's understandable, but like chalk is understandable I get why you use it. But if the if the gym calls for no chalk. Don't use it don't bang around the way don't draw it around and also something that you mentioned earlier completely for forgot to add on to.

02:10:39.13

christophknoll

Yeah, yeah.

02:10:50.19

Paul Garny

Don't excessively make noise. You know you're gonna you're gonna like when I'm lifting and I'm lifting heavy most of the time I'm just breathing. Um, yeah, yeah, you don't just don't make excessive noise like dar grunts and stuff like that people are making but like like when I'm doing deadlifts I'll Grod and stuff and but don't like screen.

02:10:53.23

christophknoll

Yep.

02:10:59.47

christophknoll

Moved.

02:11:10.80

Paul Garny

People don't typically do that. Yeah, that people don't typically do that but just don't do it. Don't use excessive noise because it's just annoying. There's no reason to you know there's people who make noise like when I or I make noise. It's so that I know I'm breathing it so that I know I'm actually fucking breathing. It's just a tactic I use.

02:11:11.25

christophknoll

Da Yeah ah buddy. Yeah.

02:11:29.58

Paul Garny

I Also use I used to use gum as well. Gum would keep me breathing So as long as you're breathing. You're fine and chances are you probably don't even really need to make any noise when you're listening just breathe.

02:11:40.94

christophknoll

I make I make the noise when I push myself to max exertion. So like for example, ah like I'll do it anytime I go heavy I will say I do it every time I go heavy but like my past yesterday I I worked out another chess day.

02:11:48.95

Paul Garny

Um, yeah.

02:11:58.81

christophknoll

And I was doing a dropset of machine chess flies. So it's it was plate loaded machine Chess flies. Not um, the the pinloaded one So I had someone there helping me like unload them when I was done and drop sets are gnarly so like even even on the bottom set when.

02:12:04.80

Paul Garny

Are.

02:12:13.55

Paul Garny

Yeah.

02:12:18.75

christophknoll

I Was you know doing the lightest weight. It's such overload like there's such an overload on your muscles that I'm grunting like I just can't control it because of how much I'm pushing myself? Um, so but I agree unnecessary noise. So like if you're making noise like for example.

02:12:27.15

Paul Garny

Are. Um, yeah.

02:12:39.45

christophknoll

There's several people that do this if you make noise because there's a gal around you and you're trying to make yourself seem like this man like I'm telling you right now she does not care. She might hear you she does not care I can tell you she she she does that I can.

02:12:44.11

Paul Garny

Um, first.

02:12:51.18

Paul Garny

Um, probably it find you believe? yeah.

02:12:57.31

christophknoll

100% I I know the inside of of a gal's mind a little bit better than most people and I can tell you she does not care she in fact, that might even drive her away so you go you go go hey baby and she's gonna go hit. That's the ick like that's not.

02:13:05.72

Paul Garny

Um, yeah.

02:13:12.35

Paul Garny

Um, yeah.

02:13:16.88

christophknoll

Not a good thing to do and another thing the ego to I see a lot of people do this if there's you know people around you and you make noises just to provide your ego with the societal boon because there's people around you that also isn't. A good thing like my lifting partner did that the other day because he saw that I Well okay may maybe I'm a little bit okay with this the the group of that young group of people that I mentioned earlier they were near us and he was just trying to poke fun at them so we were doing like I think it was the wide iso chess machine like something where you.

02:13:42.18

Paul Garny

Are.

02:13:52.17

christophknoll

Really don't need to be grunting on and he just made eye contact with them one of them and went ah and like it was really unnecessary but um, they were kind of being annoying. So I guess I gave him a little bit of credit there. But yes, um, unnecessary noise is.

02:14:02.34

Paul Garny

Um, yeah.

02:14:09.61

Paul Garny

Um, yeah.

02:14:10.85

christophknoll

Frustrating to hear too because you can be in a groove and sometimes that can throw you out of a groove and that can be frustrating.

02:14:18.45

Paul Garny

Yeah I mean I have like solid ass noise ksling headphones. But if I hear so if I hear you over your my headphones. It's excessive I know that you're making excessive noise for no reason because I can't even hear the gym music. So if I can hear you that's a problem. So.

02:14:29.37

christophknoll

Yep.

02:14:35.50

christophknoll

So.

02:14:38.35

Paul Garny

Just don't be excessive with the noise. There's no reason to just breathe I mean you know there's grunts Moans Whatever in everybody has their own sound that they make. Um, yeah, um, but yeah, just just be just be curious and just don't be like fucking annoying.

02:14:49.17

christophknoll

Ah.

02:14:58.24

Paul Garny

But I think that's pretty much the gist of adicica for the most part and the rest of it. You kind of learn from jimjin.

02:15:03.94

christophknoll

Yeah, um I will say to end my point about talking to Jim gals. Um, if you walk up and you actually succeed and she seems interested. Do not ask for anything besides her number. If you ask for her snapchat or her Instagram or her Tiktok it immediately shows that you just in it for a smash as for a number be a man. So yeah, um, so that's that's the end of of ah the riz gods ah helping you out today.

02:15:23.15

Paul Garny

Um, that's interesting.

02:15:31.39

Paul Garny

Um, yeah.

02:15:34.80

christophknoll

Maybe maybe I'll have to do ah an episode of of how to how to help pick up gals on the gym.

02:15:41.26

Paul Garny

We'll do ah we'll do a segment. We'll do a 30 minute segment on wednesdays.

02:15:45.92

christophknoll

I'll all I'll have I'll have live guests ah zoom in and it'll be just all people that I've tried to talk to in the.

02:15:54.15

Paul Garny

Your past year your past hookups. So what? what was I successful at what was your rating was it ah like would would you give it a 1 to 10 like what like what was it like on a scale of like 1 to like make a riz. What would you get me in. Yeah.

02:15:57.10

christophknoll

Ah G. Ah.

02:16:06.60

christophknoll

On a scale of 1 to gigachad.

02:16:11.77

Paul Garny

Would you give me oncalf like barely any ris to like dig a cha raise What would you give me? Yeah I think that'd be funny.

02:16:16.55

christophknoll

Well well you brought me back to your place and you said you'd cooked me a meal and you gave me a plate of white rice with chicken. So I didn't know what to expect. But.

02:16:27.52

Paul Garny

Was called Gaines bitch. No wonder why I'm not with you. But yeah I mean I think we.

02:16:33.93

christophknoll

Ah, but yeah, ah, um, in general it just it. It just comes down to being respectful and if you if you have to question whether or not it's just like something you should do don't do it.

02:16:45.21

Paul Garny

Yeah, yeah, if if it's if you're questioning whether or not's respectful or you yeah just don't don't feed into it. Don't do it be polite to people. Um, put in the work that's needed. You know like we're talking about and beginning baby steps. It's it's gonna take a million wins to get to the big one that you're looking for. So. Have those little wins you know hit the gym properly get the routine of it and get into your food and so on and so forth. Don't change everything all lot once it's not going to work. Well don't go with cold turkey on everything pace yourself do? What's realistic have realistic goals. you aim high if you aim high and miss it's better than aiming low and hit I'll always say that but at the same time like don't set like unrealistic expectations for guys to go to the gym expecting to get huge in the year and that's not the reality if you have realistic goals of I want to um, like first year I want to gain let's see like £5 of muscle and lose 5 % body fat that's very doable in your first year so be be realistic. Learn. What's realistic in you human body you know and also understand that if this is your first time in the gym your first year what's call it newbi gains. Gonna make a lot of gains. But then after that it's gonna exponentially fall off and you're gonna make less and less. It's like almost statistically proven to be cut in half every single year. So your first year my first year gain almost 9 po muscle that's like anabolic level. That's just Newbi beginning because my first year in the gym

02:18:18.10

Paul Garny

But ever since then I've no idea how much musclesome meaning I haven't been able to do the embody analysis yet. But um, you know set real estate expectation expectations Don be like I want to lose £100 in a year like that's not realistic and understand that. If you are consistent with it. You're go to hit plateaus they're going to be time where you're not making any progress there are gonna be times you have to break through what's called your metabolic wall and it's gonna be hard. You know you're gonna be stuck at a weight. You know if you're trying to lose weight through it. You just say you're trying to get below 200 and you're at 2 5 you can't break it keep going. You're gonna break it and also it's gonna fall off. I've hit it 3000000 times and I'm going through it right now. It's hard for to break one ninety five right now. But once I do and I'm gonna drop straight down into one ninety at least it's just you got to stick to it. You guys stick to it. Don't wait yourself every day don't work yourself in the mirror every day don't judge yourself every day you know weigh yourself once a week look at your weekly product right. Progress your monthly progress. That's when you'll make the real progress daily stuff is not going to matter. Don't measure everything constantly because it's not, you're not going to make enough difference to really see a true difference if you're going to change every single meal because of how your blood sugar is at right now. Stop. You're like you're not really going to make any difference just trust the process and make those small wins every day stick to the plan and you know you'll see the progress in the big big you know longer term and take before and after photos and stuff because you'll see the progress. You know it's hard to see it every day because you're looking at yourself every day.

02:19:48.63

Paul Garny

But if you look back when you make some progress and you look back. You know a few months you're like wow. Okay, this what I used to look like a few months ago and you look better I didn't realize it but I do look a lot better and I'm really happy with that. Just keep doing that just stick to it trust the process and you'll get there. Just don't overdo it.

02:20:05.12

christophknoll

Hell yeah man well happy New Year to all you gym rats and let's get a ah 2023 full of gains and hypertrophy high proper fory bye everybody.

02:20:07.90

Paul Garny

Um, yep.

02:20:13.65

Paul Garny

I prefer for you see you guys.


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