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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #17 - How to Build A Bigger Chest

00:00.00

christophknoll

Welcome back Everybody welcome back to a brand new episode recording a little bit later in the day but we are back.

00:08.23

Paul Garny

Yeah, as usual Paul and christoph here hulo gainnes and I purchased for podcast. We got a fun topic today as usual, we did talk about it briefly a little bit on another podcast which we got a lot of ah great I guess feedback from is hypertrophy 1 to 1 which is one of our earlier podcasts in the you know this episode series. yeah yeah episode yeah, yeah yeah earlier podcast episode. Ah so hyperchifer 1 on one. We did talk about a little bit of each muscle group ah in the human body. But.

00:25.69

christophknoll

Or I was going to say earlier podcast episode not on a different podcast.

00:41.55

Paul Garny

This time around. We're gonna be focusing on chest. Um, chest is arguably just especially when it comes to bodybuilding chest and back are arguably some of the most important muscle groups so chests being one of those. It's huge. To really talk about and really understand especially if you're going to be looking at men's physique which for a lot of guys is kind of their stepping stone to other divisions if not where they're staying so men's physique is most likely where I'm going to end up staying personally not that that was my first decision. But if I'm built for it I'm built for it. And either way I'm going to love the journey and it's not necessarily about the posing or the competition to me. It's about the journey that I love. Um, obviously I want to win and be a pro but at the end of the day. Um, you got to do? What's right for your body and if men's physique is what I'm built for I'd rather be in a division that I dominate in. Then be in a division that I do average in and never really get that far. So um, that's how I'm going about it. But with that being said mensuik being a stepping stone. The biggest muscle groups out there going to be critiquing is the front of your torso in the back of your torso and what makes up the majority of those. Your chest and your back. Obviously your back is a whole another conversation. We're going to have to have on another day your back your lats being I want to say the largest like ah muscle in your body I want to say um.

02:04.94

christophknoll

Ah, it if it's not. It's certainly the biggest muscle that gets you know, judged on.

02:10.55

Paul Garny

I know I know quads is right up there with size. Um, so I want to say your lats are your biggest overall especially surface area as far as actual weight I want to say your back is too so I want to say your back is your largest but your chest is very very important. Ah, it kind of gives you the structure of the front of your torso and kind of sets the stage for the rest of you so we're going to be diving into that today because the way that a bodybuilder looks at chest is very different from the way that the average person and the average fitness goer Jim Goer whatever it is looks at chest. So we're going to be talking about that today and I think that if everybody looks at chess the way that bodybuilders do it can only benefit you because the way we look at it is all about having it look the best and you know hypothetically with it looking good. It's also going to be strong as well. So if you look at it the way that bodybuilders do I think that's only going to benefit you in the long run. So. Is there anything you wanted to preface with this episode today stuff.

03:06.54

christophknoll

Well I think that last part that you brought up is really important because everybody does that on a regular basis for whatever your occupation is so like. For example, if you're a baseball player. You do things that the professional players do because that is only going to help benefit your game.

03:24.71

Paul Garny

Me what.

03:26.48

christophknoll

And so while we talk about things that concern chest and specifically the bodybuilding aspect of building chest. Ah, you can do you can look at what other people do whatever sorry what other pros do for different muscles or just different exercises as a whole. Like for today earlier today I had a little shoulder workout and I know me and you had talked about it. But I also took a look at some Jay Cutler stuff because I just wanted to get like a little bit of extra professional experience in there. Not that he's contacting me or I'm contacting him I'm just looking at workouts that he's done or posted and.

03:53.94

Paul Garny

Um.

04:04.10

christophknoll

Taking a little bit from that. So when you listen to what we talk about today. Ah, it's certainly based within reason because the big boys do it. We do it and you should do it as well. So I think that's a really you you brought up a really good point with that.

04:04.12

Paul Garny

A.

04:17.42

Paul Garny

Um, yeah, yeah, and ah it goes for every muscle group that if you target it in the way that like you said the professionals do it. It'll only help and um, if you really understand the human anatomy as Well. And like I said last episode as well if you understand basic physics and ergonomics and and Anatomy. It's only going to help you in the future as well and I think that's part of this podcast is Understanding. You know the basics of everything go Ahead. Gravity Gravity is not a law yet. It's a theory. We're not fighting gravity.

04:44.81

christophknoll

Gravity's and not real. Yeah.

04:51.45

Paul Garny

Flat the earth is flat. Yeah I'm pushing the earth now not me pushing myself up when I do pushups classic Chuck Morris yeah um but so essentially the way you want to look at your chest.

04:53.71

christophknoll

Ah, we aren't fighting gravity gravity fights me.

04:59.43

christophknoll

My God we're dumb sometimes but.

05:09.68

Paul Garny

It comes to bodybuilding. There's 2 ways you can kind of look at it depends on what you're going to be competing in if you're going to be well if let's say if you're competing you really want to look at it. Um, essentially as 2 different muscles your chest on each side. So typically what you're going to hear from bodybuilders is say look at it as 3 s 3 muscles. You're lower. Pec your middle peck and your upper Peck. Um, but the way you really want to look at it is ah realistically is two pecks or 2 muscles I mean this's just going to be your your either way. It's all 1 muscle your entire chest is one muscle. It's called the pectoralis major or your pecs. Ah, you're going to have 2 different heads Stern head. Ah, is essentially the meat. The big chunk bottom and middle of your Peck. You can also call that your steroccostal head. Whatever your whatever you want to call it ah and then you got your clavicular head the way to look at it is your clavicular head is what's called your upper chest. That's what connects your cla ah your clavicle or your collarbone. Essentially to your deltoids and then your ah sternnocossal head is where your chest your pecs connect your sternum to essentially your deltoids. So it's all connected from the deltoid to your sternum or your clavicular or clavicle I mean depends on how you look at it. So um. The way the reason I say too is because you talk to any judge almost guarantee you they're not going to say that they judge your lower Peck. Um, there are guys who have extremely large lower pecks and it looks very awkward. It looks literally like they have mantidies even though they're lean as hell. So I think that.

06:45.66

Paul Garny

If you look at it as those 2 the meet the chunk of your Peck and then your upper chest I think it's a very beneficial way of looking at it I almost never hit anything so lower Peck is where you focus on like decline presses. Um, you know machine presses that kind of lean you back essentially. You can also focus on like ah lower flies essentially where you stand more upright and fly fly it down that's going to be your lower Peck. Um, even though it's so connected to your st startocostal head and then your flat bench. Your regular flies are going to focus on the middle of your of your pecs and then you're going to have your upper. You know you're like your inclined press your upper chest flies your upper chest raises stuff like that. They're going to focus on your upper chest and the key one that you really want to Target and I mean this might have some you know different opinions here but your upper chest is the most important one. The upper chest is really was going to give your body that x shape. Especially in the front if you're going to have you know you got the big. You got big dealts. You got big upper chests. It's going to widen your shoulders drastically your upper chest is going to help with that illusion and then that's going to make your waist look even smaller. So that's the biggest part to focus on. It's not goingnna be the biggest head your your sternnocostal head is going to be your biggest head. So. Me of your peck is going to be the middle of your Peck but your upper chest is what going to give that illusion of of aesthetics. So that's the the gist of pecs and your your overall chest development. Ah you can also look at it with an additional part which I do.

08:20.15

Paul Garny

Which is looking at your separation in the middle. So for me, it's going to be the upper chest the meat and then my sternum separation. Ah sternum separation is if you have a strong separation. There is going to make your chest look that much better because a lot of guys will focus on like their outer chest. Their upper chest. The meat and then they will kind of forget about the separation in the middle and it'll kind of you'll have one peck that kind of just like smoothly turns into the next one. But if you have that separation where it stops like a cliff at the middle of your chest is going to just look 10 times better. And you know I've had people ask me for advice on how to train that before people approaching me in the gym because it's something I focused on for a while and you know we're going to be going over different movements for different heads of of the of your pecs and of your chests and different ways of targeting it and you know different ways of stretching and tracking and whatnot. But. But it comes to the middle of your chest. It comes down to ah you know, using your outer hand. The outer part of your palm for pushups or using what I call ° ah machine bench press or machine press so you sit in a machine that's made for bench press or chess press. Whatever you want to call it. ° on it and then press your your essentially your hand from the right to the left because you're sitting angled That's what's going to look like you're not pressing your hand forward. You're pressing it diagonally that's going to focus entirely on the the separation of your Peck and you're going to feel it right there too. So.

09:51.99

Paul Garny

Ah, that's the best way of explaining it. You can also do pushups as well. Especially if your gym has one of those like rotating handles that you can put down. Um that kind of spin on you Those are fucking crazy for building the separation of your chest so push on the outside of your palm like bottom if you're looking at your palm the bottom right Corner. And the bottom left corner of your right hand bottom right? corner of your left hand is going to be where you want to push From. Um, obviously it's going to come down to mind muscle connection. Ah something like that is going to be huge for mind muscle connection and you're going to need the mindmo connection and in order to really understand how to hit it. Um, but Chest is personally one of my my strengths. So I can attest to it. You know in strong anecdotal my own anecdotal data. Ah how to hit different things and ah you know the way to properly build the mind muscle connection there and make sure that you're hitting different parts of your chest. Um, so that's definitely my stance on it for the gist of it. Ah. Anything you want to add.

10:52.52

christophknoll

Ah, yeah, so you brought up a couple different exercises there and I think um, the place we should start at before we dive deep into you know all the gym worthy stuff is something you already kind of hit on in its pushups because if you're a listener to this podcast and let's say you're.

10:59.70

Paul Garny

Yeah.

11:10.40

christophknoll

Ah, the younger side and you don't necessarily have a gym that you can work with um, you literally just push ups a home that is your Gabi make it your bread and butter and I think there was that I don't have the research to back this but there was a um.

11:14.96

Paul Garny

You yeah.

11:28.18

christophknoll

Ah, video that I watched a while back and and ah talked about your body transformation over the course of a year if you do a hundred pushups a day and not even at a year it's at one month maybe even early I want to say it's at 3 four weeks

11:36.35

Paul Garny

Um.

11:43.31

christophknoll

Just doing a hundred pushups a day you already start to see some muscle toage within your you know your pecs and you start to obviously start to work with different kind of pushups to target different parts of your Peck but you start to get some real toneism real definition just from doing that. Obviously if you want to take it to the next level.

12:00.23

Paul Garny

Um.

12:02.69

christophknoll

That's where a lot of our other conversation today is going to be taking place and but if you are looking for just a really good way to get started with chest and everything else seems overwhelming and you're not ready to tackle it yet just pound away at those at those pushups and it's also. Hundred Pushups a day was kind of just like a ballpark number what you really want to be doing is pushups to failure and then rest you know, hit it again later on in the day like you're spreading it out. But every time you do like a set of pushups go until you literally can't push yourself off the ground anymore.

12:36.52

Paul Garny

A.

12:38.40

christophknoll

Because you really want to any any calisthenic work so calisthenic work being anything that is just moving your body weight you have to do that in high rep because otherwise it's just what your body naturally does like if you. You know, fall that if you trip over and you push yourself up that right. There is a pushup. So if you want to train something celt in the calisthenic where you need to do high reps high volume of it. So Just go to failure and you'll start to notice that over time you know a week a month a year. However, long.

13:03.63

Paul Garny

Like can you.

13:12.78

christophknoll

You'll be able to do so many more pushups. Um, so I think that's just a really good way to start things. Especially if you're from the lifestyle side of things too and not in the bodybuilding world Honestly Pushups might just be besides you know, upping your compound movement with bench press Pushups might be like. Just about all you really need if you're just in the lifestyle fitnessing and you don't want to spend hours in the gym like we do well. Okay I shouldn't I was I was gonna say it I How some of us used to used to ah spend in the jump. But ah for.

13:39.43

Paul Garny

Ah, 94

13:44.49

Paul Garny

1 of us you.

13:50.95

christophknoll

For anyone who's not getting the reference I I used to work out for two three hours a day and I recently picked up a coach and he cut that out immediately. So um, but yeah, if you're for coming from the lifestyle side of things listening to this podcast obviously listen to everything else that we're about to say but.

13:57.43

Paul Garny

And like.

14:09.23

christophknoll

Pushups are really where you're going to find a really good amount of just work that you can plug away at like I do pushups I teach so I do pushups when the kids aren't in my room because I can just do them there like there's there's nothing stopping me I have the ground you will always have the ground. So.

14:20.64

Paul Garny

Um, like.

14:25.85

Paul Garny

Yeah, yeah, absolutely and you can even trip twist it up to I mean it's good thing that you mentioned pushups because they are very vital um is pushups are the foundation of pretty much all of your chest movements in a sense. Um, but another thing you can do too.

14:26.79

christophknoll

Just go ahead and pound away at some pushups.

14:42.67

Paul Garny

Is You can also to make it more difficult and so target your upper chest too at the same time you can put your feet up on a chair or so for or something like that and then you're essentially doing like ah like a body weight incclined press because you're pressing your body the way the the physics are working and the way your your joints are pressing or your muscles are pressing. In conjunction with your joints. Is you? You're pressing from the top of your chest so that will also add quite a bit to your chest as Well. So something that it could to keep in mind to when you're doing but pushups to lies to throw on the the chair there elevate your feet some sort and then. You get further and further higher up using a wall and stuff like that and then that's when you get into the ballpark of like really starting to do like shoulder work and then that's also going to play a huge part in calisthenics. But that's shoulders is also another conversation as well. But the gist of chest is pushups.

15:32.83

christophknoll

And I was gonna say too like you started mention putting your feet up to target your upper chest. Um, you can start to do other things as well. If you um what I do a lot is countertop pushups.

15:36.52

Paul Garny

Um, yeah, oh.

15:46.40

christophknoll

Because that's inclining upwards and that's how you can target a little bit of the lower chest as well. Um, but if you're in the gym Now you can start to start doing some different kinds of pushups too. So like dumbbell pushups where you put a dumbbell. Um.

15:48.33

Paul Garny

Um, this is.

15:51.10

Paul Garny

Many.

16:05.82

christophknoll

Flat on the ground not flat on the ground um standing up on the ground and then you bounce yourself on top of that that builds yourself a little bit of an incline but you can also get a much deeper range of motion when you do that too. Um, and that you'll start to see another layer of gains for chest right there. So there's so many different variations.

16:15.16

Paul Garny

And here.

16:24.89

christophknoll

That you can use to target different muscles Like for example, if you take a It's called a pyramid pushup where you make a peer like a triangle out of your hands. Um, and just in front of you that now makes it a tricep exercise so you can start to.

16:27.32

Paul Garny

Um I.

16:33.12

Paul Garny

Yeah, you know.

16:40.96

christophknoll

Really experiment and do a whole bunch of different ways of hitting chest. Um.

16:45.52

Paul Garny

Yeah, and if you want to hit that separation in the middle you just wind your grip if you put out your hands further out you're gonna be pressing kind of more like a fly. Essentially what a fly is is like wide gripped ah Pushups Essentially if you think about it. Wow.

16:56.76

christophknoll

No, it's a bug. Ah, you, you throw him up and I put him down.

17:03.10

Paul Garny

That was terrible. Oh it almost didn't even kick in yeah, sounds like it. That's usually our relationship not um, but yeah, so that's you know that's a good way of looking at it if especially if you're intimidated by the gym or. Um, don't want to go to 1 or don't have the opportunity to go to 1 you know whatever the case may be push up to this.

17:22.72

christophknoll

Or even if you go to a gym and you're intimidated by the other movements in the gym for chest just do pushups go find the turf area and go do pushups there like.

17:30.13

Paul Garny

Yeah, yeah, exactly Yeah, if you want to start? you know more calisthenic stuff kind of like in another room or something to kind of build up your courage and build up your understanding of the human anatomy. Then yeah, definitely um, but when you do branch into. Ah, gym the minimum a gym should have if you don't include plan Fitness is you know incclined Bench Decline Bench Ah flat bench, a chess flag machine of some sort and a cable machine that's pretty much all you need.

17:54.15

christophknoll

Ah.

18:03.56

christophknoll

Throw Throw Smith machine in there too.

18:05.17

Paul Garny

For yeah, you could do smith's machine also dumbbells too but dumbbells are given at every single James C with Smith machine. But um, yeah, so throwing all those in there you should. That's pretty much all all you'll ever need for ches day. Obviously there are different equipment.

18:13.37

christophknoll

That's true. That's true.

18:23.95

Paul Garny

By different brands. You know at lenis prime Hammerr you know, ah ah, fucking arsenal yeah life fitness, all different kinds of machines that you know hit a little different and work a little bit differently and there are some chess machines that are fucking wild and hit in such a weird way.

18:27.95

christophknoll

Life fitness.

18:41.20

Paul Garny

But it ends up being beneficial but at the end of the day. The gist of what you need is what I just listed a fly machine of some sort even then you don't even necessarily need a fly machine. Ah you can just do dumbbell flies or cable flies and then you see a bench of some sort to do ideally barbell presses incline decline regular and then obviously. Benches for dumbbell presses and flies. So ah, that's the gist of what you're going to need but to really hit hypertrophy. You got to approach it depending on whatever you need to work on. So let's say you're working on hypertrophy which is simply muscle building. Not we're not talking about fat loss or weight loss and. At the end of the day hypertrophy is that is just muscle building. Ah you know when I'm right now I'm trying to lose fat which I've gotten down quite a bit. My composition is much better. But when I'm targeting fat I'm not looking to build muscle my. My main goal is to maintain my muscle and lose fat. Especially when you're natural. You're never ever. Unless you're extremely gifted like we're talking like like 1 in a million people. You're never going to be able to build muscle and lose fat at the same time. Naturally, it's just not how the human body works ah, especially like I said naturally. Ah, the reason why anabolics are so. Beneficial in the world of bodybuilding and you know get into a great performance stance is because you can lose fat and gain muscle the exact same time and on top of that you build muscle fast or through fast recovery and you can lose fat through different drugs that help your body lose the fat.

20:14.54

Paul Garny

Are plenty of drugs the the really dangerous drugs are the ones that help you lose fat. Those are the really dangerous ones you got to be careful of ah but the the ones that really put on the muscle are really the ones that um take you to the next level and something else consider too is you might not necessarily need to build up muscle. You might just need to lose some fat and. By losing fat. You're going to your muscles are going to become more obvious going be there's going to be more definition more vascularity and that in turn is going to make you look bigger. So you know when we're talking about like any any sort of influencer most Tiktok or Instagram influencers that don't really compete in bodybuilding. And they kind of stay lean year-round. We're talking like one hundred fifty so hundred £70 on average for these guys. They're relatively small when you see them in person and ah, but in photos they make themselves look huge so they're just lean and that's the thing with being lean is that you look bigger. When you're lean then you do when you actually have size on. Um, so when you are building up muscle too. The other thing to consider is that when you are lean and you build up muscle you're going to look leaner and leaner when you build up that muscle because you're going to have more muscle to weight or muscle to fat ratio which is what's called your composition. Your composition is how much muscle you have in comparison to fat. Ah, so when you build up your muscle but keep your fat the same or lower it then you're going to look leaner even though you're putting on weight. So there's different ways to manipulate your body in order to look bigger leaner better. Ah so that's kind of what I'm going through right now is we just introduce more carbs into my system. So I'm no longer in keto.

21:47.65

Paul Garny

But the goal now is to have harder workouts every single day to push harder and we also could took down cardio because I think that we attacked my body a bit too hard with keto and a lot of cardio but we took down the cardio and put in some carbs mainly around working out so that way my my. Gym sessions are just that much harder and I can go that much longer ah to build on a little bit of muscle I might put on a little bit of weight which is okay but I'm also gonna be keeping fat pretty much where it is so I'm going to look bigger and I'm going to look leaner by doing that so to get into hyperric feet for your chest when we're building when you're building chest. There's different ways you want to go about it. Ah so at the end of the day. What's going to matter to your body is ah how your body responds to different movements and consistency is key. Ah, you don't want to change up your workouts every single week sometimes the gym is busy and you might need to change the. You know sometimes I'll change up the workouts if I have to because of how busy the gym is but ah, you know if the gym's busy and you need to move your workouts around just change the placement of where your workouts are your movements are don't change the actual thing if you have to do ah you know, maybe push like the machine. Like let's say you're doing your your first go to is like incline bench press and somebody's using it and you you saw that they just started so move that to like the second or third movement and do something else instead and if you have to you can even swap that out for like a machine or like Smith machine or dumbbells or something. But.

23:17.75

christophknoll

That's exactly what I was going to say yeah but.

23:19.33

Paul Garny

Yeah, so swap it out for a different variation of whatever it is ah but at the end of the day you don't want to change up everything entirely every single week. You're never going to be consistent enough with your body for your body to adapt. Ah, and when it comes to hypertrophy. It's all about. Which is not something we've talked about a lot here which we need to talk about more is progressive overload and progressive stimulus which are essentially the same thing. But what that means is every single week. You want to somehow increase the amount of reps and or the weight that you're pressing and if you really want to do it efficiently. You're only going to do it a little bit each week. You know one more rep here 1 more rep there maybe another like £2.5 plate on each side of ah of a barbell or something like a little bit here and there but it adds up in the long term and all of a sudden you're going to be much stronger and much better looking than you were when you started that that workout plan. So. Something to keep in mind when you are going after hypertrophy.

24:13.89

christophknoll

And that's also how you have to do your best to leave the ego at the door because especially if you go to a gym like I do or you like at the next level where like Paul goes you see some of the hemoths in the gym and it can be really daunting if you're benching next to somebody.

24:17.34

Paul Garny

Um, you know.

24:27.91

Paul Garny

Me.

24:33.59

christophknoll

Just get up grab that little dinky two and a half plate and slapped out on either side and that's where you really have to kind of push the ego out because if you are truly invested and you want to chase these you know hypertrophy gains you need to be able to you know, separate. Ah, your ego from what you're actually doing in the gym and that that progressive overload is a really good thing to focus on when you're in the gym like everyone records their their weights in their own way like I use. Just.

24:51.26

Paul Garny

And yeah, yeah.

25:07.42

christophknoll

Mentally So I I Just remember what I did but some people use other means whether it's an app or a notebook or anything like that and that's quite literally what you're recording, You're recording what wait you did for how many reps so then next week when you attack it You can go a little bit more you can do a little bit extra. Um.

25:21.73

Paul Garny

Meaning.

25:25.98

christophknoll

And you really really want to push yourself because you're never going to achieve anything the easy way so because of overload is not easy by any means you have to really strive after it and hunt for it and I think that's something that should be kind of mentioned as well because when lifestyle be. Lifestyle fitness people go to the gym. It's you know to maintain what you have and you just kind of you might sit at the same weight and you're upping your reps a little bit but not really a ton when you're really chasing the hypertrophy you have to push yourself and that can be tough depending like you heard Paul talk about how he was on keto for a little bit. Not a. Chance you can do a lot. You can't you can't do as much on keto as you can when you're on a different diet or like Paul's getting more carbs now so you can push himself more and more but progressive oval oda is something that requires a lot of strenuous effort It's not an easy.

26:13.50

Paul Garny

Yeah, yeah.

26:21.60

christophknoll

Task at all.

26:22.61

Paul Garny

No, no, definitely not and that's the key to really hypertrophy at the end of the day is progressive overload and um, you know you're going to have different people. You know root for different ways of lifting. Um, you know Kai Green I think did a lot of pyramid sets which you start at like. Let's say you start at £50 go up to one hundred and one fifty then you work your body back down 100 and then back to 50 so it's 5 sets we go fifty one hundred one fifty back down 150? Um, so.

26:50.96

Paul Garny

That's one way of doing things. There's also Jay color. He really promotes straight sets. He did a lot that's where I think that's where a lot of mainstream like 3 sets of 10 came from a lot of people, especially the older crowd 30 s and 40 s you know older generations where they promote straight sets 3 sets of 10 4 sets of. Stuff like that and that's where Jay Cutler was um I think that's where kind of gay got big was um was Jay Cutler because he did a lot of straight sets so he pro promotes a lot of straight sets. But ah the gist of what most people really strive with depending on the muscle group. So let's say we're talking about chess here. Typically what we end up seeing is like anywhere from 8 to 12 or 8 to 14 reps for your like 4 to 5 sets for each movement and you want to work your weight up and then in turn your reps are going to go down so your first set would be around 14 reps second set maybe like. 12 to thirteen third set like ten twelve fourth set like 8 to 10 um, and then if you do a fifth set you want to do fourth closer to 9 or 10 and then your fifth set is like barely squeezing in 8 and then the way you would do progressive overload is that once you're hitting. Like once you hit 14 easy and then you're kind of hitting 13 pretty easy and then so on and so forth you move the way up or you could also look at it this way. Um somebody that I follow Ben Yains on Facebook or Instagram I mean the way he talks about it.

28:17.41

Paul Garny

You can even just look at it as your top set. Let's say your fourth set is your top set and you're hitting you know 8 to 10 on a set of 8 to 14 you know when you progressive overload you want to move up. So then you're hitting 8 you're barely getting 8 in there and then once you get to the point where you're getting closer to 10 and then you get 10 like pretty easily like you're not. I mean you're going to fail on 10 but like you're not going to need somebody spot you at 10 then that's when you move up and wait might take a week or 2 ah but you're going to get there eventually and that's what progressive overload you know comes in handy is that you move up to weight gradually for each set each week or. Every two weeks or however often it is you just listen to whatever your body can lift and then you adjust it accordingly.

28:55.57

christophknoll

And I think that's what makes straight sets so difficult to you know complement the progressive overload because if you do your first set. So like let's say on a shoulder press. You do your first set of 50 s for 10 and you're telling yourself that your second set you're also going to hit.

29:02.21

Paul Garny

Length.

29:15.43

christophknoll

10 reps except you you know are ticking up the weight. So let's say you you next weight is fifty five or sixty and you try and do that for 10 the chances of you being able to do a third set at 10 reps while progressively upping the weight as well. That makes it extremely difficult. So. Progressive overload I know Paul and I have talked about it a little or mentioned it in the past, but it makes it a lot tougher on straight sets. There's not not saying that straight sets don't have their place like I think that if you.

29:40.96

Paul Garny

A.

29:50.19

christophknoll

Somehow incorporate it into some kind of volume training I think that it has its place there especially when you're trying to get like a gnarly pump or something like that but to increase strength and ultimately achieve hypertrophy straight sets make it a little bit tougher because it's very difficult to just upweights and continue continuously hit that 10 rep. Ah, threshold. Um, and that is like the super cliche thing to like if you bring a new person to the gym and you tell them do bicep curls or you know pick any exercise I just pick bicep curls because it's the you know the easy one to think of um and that person does their set and you ask them what their set was. They're probably going to tell you oh I hit 10 reps because that's it's become like the very you know mainstream way to do your workout. Um, which you know if you only have the mindset of every time I'm in the gym and every single exercise I do is going to be 3 sets.

30:29.79

Paul Garny

Yeah.

30:47.97

christophknoll

10 reps you might be able to achieve like gnarly looking pumps and whatnot. But your actual strength in my opinion isn't going to go up so that's when you start to incorporate some you know. All the funky kinds of sets that like you know Paul mentioned pyramid sets I love drop sets drop sets are some of my favorites. Um, but you do different kinds of sets mixed in with straight sets and you can start to achieve a lot better hypertrophy that way.

31:15.78

Paul Garny

Yeah I think that I mean personally I think that if you're especially if you're in bodybuilding I think you should just remove straight sets from your vocabulary entirely unless you try it one day and you're just like wow that was insane I feel so much better with that. But chances are that's 99.9 percent of people are not going to respond the same way to straight sets as they would um you know actual progressive overload sets and the thing to consider with straight sets to is fatigue. That's the part of the reason why you have that rep range of like 8 to 12 or 8 to 14 is that you're going to be more fatigued going into each set. So if you're going to aim for the same so like let's say you're benching one thirty five and you get 14 you're not going to throw on. You know another plate on each side and get 14 again because your bodies can be fatigued from the last set that you just did it just it goes against essentially the law of thermodynamics. It's It's like I don't even know how to explain it. It's like running. Ah, it's like doing a test on a car with new wheels and then driving ten thousand miles on those wheels and then doing it again like those wheels are fatigued so you're never going to get the same results as the previous test. So that's just going to be coming down to human anatomy and. We're going to be fatigued. You know our muscles need energy and fuel and you're not going to have as much energy or fuel in those muscles to get your second set at the same rep range. Ah so listen to your body and adjust to weight accordingly if you know if you're feeling weak one day and you're feeling like okay.

32:43.87

Paul Garny

A third set of 2 25 for bench was was pretty heavy I only got like 9 then maybe what you should just do is just leave the wait. You know, go into the next set and just go go for 8 with that. Ah or what you can also do is what christoph just mentioned is you can just do a drop set. So if you get. If like let's say you're expecting to get 11 out of 2 25 bench but then you get like 9 like shit. Okay I guess I'll dropside it just strip a plate off each side then go at it again. You know and bang it out as many reps as you can until failure. You know that's kind of what dropsets are for so really squeeze out every last bit of energy that you have in that muscle for that movement. So. That's another way of looking at additions to your overall workouts. Ah so then what you can also incorporate to is warmups. Um, so that's something that I really had to do when it came to keto because the way that energy came for me with Keto and I think most people with keto is that when I'm lifting. Let's say I'm going for like 14 reps I might ah let's say I'm like Twelfth Rep and it's fucking easy I'm like okay this is like my first set this is what my first set should feel like then I hit 13 barely and then I can even get the fourteenth up like that's what keto is like it's like you have this prolonged energy then fucking gone. It's just. Gone. It's just all your strength has just disappeared like you hit a brick wall. It's the weirdest fucking thing because you could literally get a way up like it's nothing like you don't even feel it you know everybody knows that feeling like if you train in the gym. You know that feeling. Okay, this is pretty light like I feel good with this I'm moving pretty quick and then you go do your next rep you can't even get it up.

34:20.80

Paul Garny

It's the fucking weirdest feeling. But that's how Keto is because you have that prolonged energy that your your body's using rather than the explosive energy from carbs. So um, warm upsets are good, especially when you're doing you know, very heavy movements or choose me but a long day. Um. Very heavy movements or you're doing ah you know very strenuous movements I think it's a good way of kind of getting ready for that movement. You know I'll do a warm up with like inclined bench barbell I'll take the bar nothing on it I'll take the bar and just kind of stretch my pecs out with it. You know, kind of press it a few times get my elbows in a good position kind of warm up my shoulders um, kind of get situated in the in the machine make sure that the machine the not machine the ah the bench is set to the right? you know, ah setting and everything for me to make sure that I'm in the right spot. Kind of ah you know move around maybe scratch my back with the bench or something. Um, but that's what I do for my warmup and then I'll press it like 10 times to something not that I'm like going to failure or anything like that's you know it's pretty easy to get through those 10.

35:15.28

christophknoll

50

35:26.28

Paul Garny

And then I'll rack it and then throw a play on like that's what I'm talking about with warm up is kind of getting your body ready for the movement not going into your first set right away. Ah and I mean some people even incorporate warmouts into every single movement that they do I looked at my chest data that I hit yesterday and I did 2 warm ups going into my second and third movement. It's just.

35:46.73

Paul Garny

It's what my body told me my first movement was um, 45 degree bench machine which typically is typically is not what I start with and I don't recommend starting with it but it was just so busy at the gym as all I had. So I started with that so I didn't really do a warm up with that because it is kind of a smaller subsection of a muscle that I had so I don't do too much weight. It's not too taxing and then and I went into machine incline and that's where I did a warm up you know I threw a plate on there. Did it for like 16 or something nice and easy reps and then immediately went into my movements after that. Um. So warmummps is also something to incorporate as well. If you feel that you need to so you just need to listen to your body and if that's what you need then throw them in there. It's not goingnna hurt all this kind of do just kind of get you ready for the movement. You might spend a minute doing it but it's at the end of the world.

36:33.38

christophknoll

And when it comes to warmups too. You don't want to burn yourself out prior to doing a heavy movement. So like if you take the bench press for example, um, and you do just a like a set with just the bar like just that do 10 twelve fifteen whatever you're

36:35.35

Paul Garny

Yes.

36:50.65

Paul Garny

M.

36:50.69

christophknoll

Like warm up set goes to if you feel yourself fatiguing on a warm up then you've gone too far because it should just be like Paul said to stretch out the muscle or like let's say this is also a big one like considering it's winter time if you come in from.

36:57.52

Paul Garny

Yeah, yeah.

37:10.16

christophknoll

You know if it's ° outside and your body is stiff and you just need to get your blood flowing a little bit inside your body. That's also what a warm upset is for because if you go heavy right away and your body is cold or your blood's not Flowing. You're gonna have some kind of injury and that's what you want to? avoid when we and so. Any kind of warm up is probably a good one. Um, you also don't want to stretch yourself too far because then your muscles are already tearing a little bit and ripping a little bit which makes it so that you can't push the weight as much or I mean.

37:33.19

Paul Garny

Um, and then.

37:46.44

christophknoll

And I'm thinking bench press but pull push whatever movement you're trying to do um so that also applies for I mean I've had this in mind for the athletic side of things too like when you're from the baseball perspective you warm up your arm a little bit but you. Actually do the majority of your stretching post workout or post activity exercise because that's when your muscles are all fatigued and moving them around a little bit will help with the recovery process. So Keep that in mind when you do your warmups. You're not trying to burn out Or. Fatigue yourself, you're literally just getting your body flowing and getting into the rhythm of things.

38:29.96

Paul Garny

Yeah, yeah, you're not, You're just kind of stretching and even then I think that ah too much stretching is also problem too and I think that so many people spend so long stretching. You're just wasting your time. Ah I mean it's really like there's a return on investment when it comes to stretching and you really, you shouldn't take no more than a.

38:36.80

christophknoll

Yep.

38:47.81

Paul Garny

Ah, couple minutes to stretch at the beginning of your workout anything more than that's kind of just overdoing it. You're not really doing much. You know there's plenty of guys have seen the gym that would legit stretch for my entire fucking workout and I'm like bro. What are you doing.

39:01.50

christophknoll

So so you're telling me that rolling around on a foam roller for 30 minutes isn't the ah isn't the way to do it. Ah and I know you don't like them.

39:04.97

Paul Garny

Dust No, That's not the way to do it I Hate that shit the foam rollers which is also like I know I know you know what you're doing but like foam rollers is also people use foam rollers in the wrong Way. You should be using foam rollers especially to help with you know, releasing lactic acid buildup. And really just like it's It's literally like ah it's not even like a massage. It's like imagine like you're you're getting deep deep muscle tissue knots out of your muscles like that's what you're doing so using a foam roller before you work Out. You're just you're not.. There's not,, you're not doing anything. You're just you look like you're just wasting your time I'm not going to call you anything I'm just going to be like yeah you're wasting your fucking time like that's what go ahead may feel good but it doesn't benefit.

39:50.37

christophknoll

But it feels it. It feels so good. What do you mean? I have I've never used foam rollers. So.

40:00.28

Paul Garny

Ah, it feels great. They feel great but they just they only really benefit post workout. You shouldn't really be doing them beforehand um, but stretching here and there to kind of like limber yourself up. That's totally fine, but like extremely hard stressing stretching. Ridiculous I mean there's what guy at 1 gym I used to go to and literally would stretch for an hour and I'm like what are you doing I'm like if that's what you and want to spend your time doing that's up to you but you're also like in a sense almost like hurting yourself by stretching so much because when you stretch you're really, especially if you're stretching hard. You're really taxing the muscles and you know it could feel good but then you're going to feel kind of fatigued. Ah so stretching for that long is really not going to benefit anything I mean fucking do is would be stretching their legs to do like a chest day. It's like dude you don't need to do that like your legs are not going to be working at all if anything you shouldn't. If anything your legs aren't going to be working because pretty much everything for chest besides anything cable is going to be sitting down or laying down so your legs really aren't going to be moving that much. Um, but to really dive into the meat of this episode is going to be ah how to build up your chest and. Ah, it's either something that you're going to have a strong point in or it's going to be your weakness I think when it comes to chess I think there's really no inbe between it's kind of like your cabs There's really no in between. It's either going to be your weakness. It's going to be your strength. Ah and that goes for really ultimately any muscle I mean back is something that you can have decent you know.

41:31.39

Paul Garny

Um, shoulders is something you can have decent but I think when it comes to like certain muscles ah like quads you can have decent size separation is what's going to matter the most um but calves and chest and then I would say your arms is really like either you have a weakness or you have a strength and there's really no between personally. I'm gifted with my chest. Um, it just works well for me, it took me a while to get it to where it is I mean I did like a year and a half of two chess days a week to get to my chest where it is but that's also because I'm going be focusing on men's physique and your chest is huge, especially your upper chest so to really make your chest look good. Um, there's gonna be some key things that you want to focus on is a very I would say 2 thirds of your focus when it comes to ches day should be roughly twoth thirds anywhere from 50% to 2 thirds should be your upper chest that should be your main focus is goingnna be your upper chest. Ah. When it comes to competing your upper chest is really what's going to give that illusion like I said of aesthetics and then the other you know 50% to one third ah should be the meat of your Peck and then also the separation between them I do about. Every other week I might do like 1 movement that works on the separation between my pecs because that's already there. So I just kind of like maintain it with every other weak movements and then the middle of my chest slash lower which is kind of like residual gains. Um I do like maybe 2 movements.

42:59.44

Paul Garny

Each chest day and then upper chest I do like 2 to 3 movements is usually what I end up looking at so anywhere from twoth thirds to 50% of my time is gonna be spent on upper chest upper chest is something that is going to take a while to build mind muscle connection. It takes a longass time because we're talking about a small muscle here. It's like It's like saying um you flex in your romboids like it's going to take a while to learn how to flex your romboids because it's a small muscle among a large muscle. So. It's going to take a while to learn how to do it? Um, so your upper chest is going to take a while but when you do have it, you're going to get the separation between your middle of your Peck and your upper peck. And let me tell you it is so awesome. Seeing that. Ah for the first time you know I've seen it for a while but there are times where I get more fat on and I don't see it anymore which is recent but yesterday I had a chess day I wore rad selfy thin stringer when it comes to like the actual bands is pretty thin and I flex in the mirror and that. My upper chest fucking separation was really popping and man. There's nothing like looking the mirror and smiling at what you're looking at like it's so awesome to see that because like especially with what I went through the past month with Keto and everything and just putting all that work in and like the amount of times I wanted to fucking quit all of this like is it even worth it. But then I so I pushed through and got through it and I'm looking in the mirror and I'm seeing like my abs and I'm seeing my upper chest separation I'm seeing veins and stuff like that. It's it's such a good feeling that not many people get to experience and when you get to that point where you do get to see the upper chest separation. You're just going to be next level now your upper chest is going to build next level.

44:35.92

Paul Garny

Ah, and you're going to be able to target it in a such much better better way. Ah so I think that's how you should be focusing as far as aesthetics go and if you want to focus more on your middlepeck. That's up to you I know plenty of guys who have you know crazy middlepecks. But they're upper pecks. Are there but there's not much separation. Do they still look great. But if you really want to take it to the next level that upper peck separation is huge.

45:00.47

christophknoll

And I think another really awesome aspect of working out chest is that unlike some of the other muscles when you work out chest for obviously we work out chest Paul and I for the purpose of that aesthetic look and we want to. Make ourselves look better but people who train chest for strength and being able to push the most amount of weight their chest also develops to look good I think this is one of the few muscles in the body that you know if you think of strong men versus bodybuilder. Obviously there's a. You know, big difference aesthetically but strong men have well-defined chest muscles as well. Um, so I think that chest is one of those really awesome muscles for that reason because you can go for more of the you know showmanship look like we do like if we're.

45:44.79

Paul Garny

Um, leave.

45:55.94

christophknoll

If you're going on stage or something like that you need to have a good lucky chest. But then these people who are literally. The only purpose is to push the most amount of weight their chest still looks pretty good too. So I think that's a really awesome way that just makes makes your workouts that much better. Um I think.

46:03.64

Paul Garny

Um, and.

46:15.42

christophknoll

Another thing too that you brought up was all the different ass So you have your lowered pecks and your upper pecks and also that divide down the middle and there's so many different workouts and exercises you can do to target these different things. So I think we should just kind of start with one and.

46:34.45

Paul Garny

Yeah.

46:34.94

christophknoll

Make our way around for best exercises that we've found. So if you want to I know you can go for days on upper chest. So we're going to leave that one um per last but so lower chest your go to lower chest movement.

46:45.82

Paul Garny

Um, okay.

46:52.62

Paul Garny

So by lower chest you mean like lower Peck or do you mean just like okay lower Peck I don't do lower peck movements as simple as that I leave it I used to do decline press here and there but it's just not something that's graded when it comes to bodybuilding. They don't judge it. Ah.

46:55.92

christophknoll

Ah, sorry yeah, low lower back. My apologies? no but.

47:10.36

Paul Garny

It's not really they they may like they may take off a point or something like that because you have nothing there but by working on your your overall um sure Stern head you're going to be building a lower peck at the same time and you don't want your lower Peck to you know, kind of. Shadow the rest of your Peck because like I said it's going to literally make it look like you have man tiities even though it's muscle. It's still going to look like you have like literal boobs hanging and there's a couple pros ill top my head that have that and you know, um, their peck looks crazy when they flex when theylex it' just fucking full from top to bottom. It looks fucking insane. But then when they're not flexing it literally like folds because there's so much muscle there it like folds over. So for me, it's not something that I target.

47:56.65

christophknoll

I was going to say I was going to say too with that kind of droop thing that you're mentioning not that he had it bad at all because you know he's the father of um, greatest chests but Arnold's chest had you know his his nipples were almost pointing downwards. Um. And that's kind of ah maybe ah, I'm thinking of 1 particular picture but that kind of speaks to what you're you're talking about.

48:22.82

Paul Garny

Yeah, so Arnold's chest he did have a huge focus on on lower pecks. Um, the thing with Arnold is that also at the time bodybuilding goes in a very different place than it is now. So. There was a very heavy heavy focus on lower because your lower Peck is extremely strong. Ah, as far as the way you're pressing it your decline price is going to be very very strong. Um, so Arnold's physique I would say is like he's going to go down as one of the best bodybuilders of all time. But the reality is that when it comes to his physique. He couldn't compete in men's open. That's just the reality he would not be able to compete in men's open and even then he'd he'd be able to compete in classic but he wouldn't really have the classic look that we have today so he looked he looked great like in his prime he looked phenomenal and anybody. Would like kill to have his physique but his pecs was his biggest strong point I think and I think that if you want to look at Arnold's for anything when it comes to his pecs I think you'll need to look at his posing his posing for pecs is how we should pose pecs and that's how I pose when it comes to a side chest is. The way arnold poses because it's just so fucking next level. But then when you look at Arnold's chest when he's just standing there. There is a ah famous photo of him standing on a stage. He's kind of relaxed the way he's standing. You can see his upper chest separation from the rest of his pecs.

49:54.30

Paul Garny

So um, when you do look at it that way the shadow in that photo I will I'll share it as part of the blog if you go to our blog I'll I'll have it as a featured photo. Um the lower part of his pecs is going to be shadowed from the light. That's all lower Peck and it's going to look very different if he had smaller lower pecks I think. Overall the reason he had the fisc key data is because of his lower pecks. But I think that it just today just it wouldn't hold up anymore is my opinion but I might guess backlash for that. So.

50:26.30

christophknoll

Yeah, um, and I know you don't you said you don't you know train lower chest at all I am kind of a sucker for decline Um, chess press or bench press I mean Decline Bench press. Um, and that.

50:36.60

Paul Garny

Yeah.

50:43.33

christophknoll

Targets lower to an extent. Um, obviously it's still a compound movement. So you're getting a lot more out of it. But um I think I've personally if I were to think of my go to I would do that Especially when you start to.

50:53.70

Paul Garny

Um, if.

51:00.88

christophknoll

That this you know starts to involve other muscles. But if you want to get crazy with that. You like when you push it up then you crunch inwards and get some ab work. Go back down. Do a prep of the decline Chess press. You can kind of get funky with it. But as a whole that's why I Also don't train a ton of.

51:16.26

Paul Garny

Um.

51:20.61

christophknoll

Lower Chest um I will say one other movement that I do is um the what is it called? It's I call them low middle highs on the ah on the cable machine. But when you yeah but that also will target.

51:32.26

Paul Garny

Yes, pretty much what they are.

51:39.67

christophknoll

But especially cables. Are you I love cables when it comes to building mind muscle connection. Um, when you're building your hypertrophy because cable has that constant tension so you can always feel where it is and that's um. I. Highly recommend that if you're looking for hypertrophy gains try and involve at least 1 or 2 cable exercises a workout.

52:01.58

Paul Garny

Yeah I think cable when it comes to chest um, has its place but when it comes to chest, especially because it's a pushing motion. You can grow out of it. Um, there's you know I for me it's hard for me to do chess flies on cables I'd have to do really high intent I always forget them fucking mixed up high volume. Very very many reps. Um is what I'd have to do because for me to really do chess flies with a heavy weight I'd be flying my body weight. Before I'm flying the cable weight. So um, it just it doesn't make any sense as far as standing cable flies. You know, standing cable flies I can I can incorporate like a bench into it or I can do like upper chest flies and I'd be fine but when it comes to like. Typical cable fli standing cable flies it just to really tax it out to the 8 to 14 reps I'd have I'd be lifting my own body weight. Um, so for me I incorporate chess flies with a Pec deck people call it pecex I call it a chess fly machine. It depends on what era you're coming from. Generations we call it a pec deck I call it a chess fly machine and younger generations call it a chessf fly machine but she just really any machine that you'd use for chessf fly. You can also usually use it for rear delts. Um, but for chessf fly I think chess flies are going to be.

53:30.32

Paul Garny

Arguably Overall the most important movement you'll ever do when it comes to Che you know, a lot of the movements that we talk about here could be kind of interchanged. You can kind of change them out for different things and variations. But I think when it comes to when it comes down to it machine Chest Flies I will always. Ah, test that my chest is the way it is because I was I went so heavy on making sure my chess flies were fucking on point and now if I really wanted to even on Keto if I really wanted to I could have applied the fucking full stack on the chess fly machine and that's just because. That's been my strength from the beginning. That's what I focus on the most. Um, so chess flies you got to have the machine in there in my opinion I There's no workout I'd ever write for anybody that doesn't have chess fly machines in it. So.

54:17.87

christophknoll

And that the the chess fly machine also does more than just hit one part of your chest. So like you when you're at the absolute top of your of your rep and you're squeezing that. Works on your you know separation in the middle and gets that little bit working the amount of weight you're doing is going to amount to the size of your chest and then if you work really in the negative of the of your rep while doing chess flies on the machine. That's when you get how wide your chest is too so you just hit so much with a chess fly Machine. So I I concurred that it's such a powerful movement. Um, and I think chessfly machine is I mean that's such a good one too for.

54:49.20

Paul Garny

Yeah, yeah.

54:57.87

Paul Garny

I'm gonna.

55:06.34

christophknoll

Like doing that near the end of my workout because when it's a machine you can pump out every last bit of energy you have into it since you don't have to worry about the shaking of weights and stabilizing that you're just pushing everything you have into the machine. Um, so I think that you're able to go like heavy on other movements then hit the.

55:17.21

Paul Garny

A.

55:26.19

christophknoll

Ah, chess fly machine either last or second to last maybe third or last depending how many movements you do and still be able to execute at a very high level so that's also what makes it such a priority within every chest workout.

55:39.19

Paul Garny

Yeah, yeah I agree I think that chess fly needs to be in there. Ah you know all the different presses and stuff like that you know other flies I think that you can swap them out if you need to or adjust them and within your workout but whatever you're used to.

55:53.82

Paul Garny

You need to have a fly in there for me I am used to it kind of being in the more in the beginning of my workout I used to start with chess flies back of the day I used to start with it now. It's more usually my second work my second movement of the day but it needs I think it needs to be in there I'll always argue that it needs to be in there and you also. Need to have some sort of Opera Chess Press I think everything else will kind of you know, adjust accordingly, you know there's there's going to be um, you know can do like pin machine like ah you know chess press you can do like um, different kinds of angled. Ah, presses within different machines depending on the the way the machine's built. There's all different ways of targeting in the pes. But I think that some sort of either incline barbell dumbbell or smith machine press like bench press is key as well as chess flies. But when it comes to the middle of your chest. The main head for me. It comes down to chest flies as well as um, usually a plate loaded flat bench machine and I say plate loaded because pinned machines typically. Ah. Use your arms essentially like in a connected fashion. So your arms connected when you press you know you can press with 1 arm on one side of the machine and the other side's going to move. But the reason I say plate loaded is because usually they're independent. Each side is independent so you can work on.

57:29.80

Paul Garny

You're weak if 1 ne's weaker than the other you can adjust accordingly where if there's a machine that's pinloaded. You can't really do that there is brands like hammer strength that has pinned machines for both sides of the machine which is fucking sick those are awesome. But um, if your machine is only. Pin loaded from one side they're going to be connected so the plate loaded I think is huge for for any sort of whether that's laying down bench press or setting up bench press I think that that's huge because you can really put some put some pressure into your pecs and work on the weaknesses and. Make sure that you're really targeting your chest that way rather than like pressing with everything you got in the pin machine but that's just my opinion. That's the way I look at it.

58:15.14

christophknoll

Yeah I think um for me too when I'm thinking middle chest for when I'm trying to hit that especially thinking like the chest separation between the two pecs. Um, one of my favorites to is pinch press I don't know I Know. You've been kind of back and forth on it in the past when I've mentioned it. But um I Personally really like the pinch press for the divide that you can start to work on for your 2 pecs. Obviously it takes a long long time but ah.

58:32.60

Paul Garny

Up.

58:46.36

christophknoll

I personally like to do laying down pinch press I know some people do it. Ah, vertically so standing. Um, and I think you can target a little bit more upper chest when you I know where we haven't gotten to upper chest yet. But I think if you do it standing. You're targeting a little bit more upper chest from just from how you have to hold that weight and pinching it together. Um, which is why I do it laying down. Um, just because I'm trying to really focus on hitting the middle of my chest and um, the middle of the Peck because when you're at the absolute highest point of the rep and when you're using a pinch press the your sides of your. Pecs are pinched together so much that if you're as long as you have the weight properly aligned. You can really hit the middle of your chest and you know vice versa you can target the different parts of your pec muscles as well upper or lower depending on where you have the weight. But for me, that's one of my go tos for um. Trying to build some more separation as well. Yeah.

59:47.24

Paul Garny

Yeah, so to add what you're saying about pinch Press Pin press is fine to Me. There's better ways of hitting it ah pinch press standing you're wasting your time because like you're focusing more on your doubts. Then on your Pecs. You're not really like the only thing that you're actually doing with your pes is squeezing it to hold it up. But when you're pressing it out forward. That's all your doubts. That's just your front doubts holding it up. That's that's the top of a front delt raise is what you're doing. Essentially it's just holding it at the top. So Pin press standing just just don't do it. You're wasting your time. So laying down pinch press I think is fine until you kind of get to a 45 plate and then you're kind of growing out of it at that point what you do is you just grab 2 dumbbells put them together and then you just press it that way and I think that's also much better too because if you start off with that and get used to that and you're comfortable with that.

01:00:31.63

christophknoll

The.

01:00:42.55

Paul Garny

Especially when it comes to balancing the the dumbbells because some gyms will have like especially old school gyms will have the um, the metal dumbbells that are kind of rounded off those are kind of a bitch to like keep together without slipping and geming your fucking finger in the other dumbbell. Um. But if you have something like that then it allows you to kind of get comfortable with keeping them steady when you're pressing through that motion. But if you have a gym that has like hex or just simple circular dumbbells the gym I go to has like um. Have like a silicone wrapped metal Dumbbell. So The outside is like kind of like a soft-ish material so it doesn't make too much noise. But um, they're perfectly circular and they're thick so there's no change in like I would call it elevation but like when you put them Together. You're not going to slip because of how thick the circle is on each side. So. Least there I don't have to worry about that I can kind of focus on just press and the movement. Um, but I think the best way to hit that. Ah, it's a very weird way to set it up and very few gyms actually have it is if you have a straight up and down Smith machine which if your gym has it I'm fucking Jealous I used to go to a gym that has it. Ah, and I fucking. Love that thing I don't know why gyms don't have completely vertical Smith machines I don't understand why they have to be angled I get that they add like resistance. So you're not lifting the bar entirely.. It's like actually lighter but like the point of a Smith machine is that you don't have to have a spotter with you.

01:02:12.64

Paul Garny

You can spot yourself with it. That's the whole point of a Smith machine. So why not have a completely vertical one that allows you to still spot yourself, but you're able to do movements that are supposed to be up and down not fucking vertical I can't stand machine for that reason I'm sorry not fucking angled like I'm if I'm doing upper chest like.

01:02:22.76

christophknoll

Who.

01:02:30.79

Paul Garny

Press I wanted to go straight up and down I don't want it to go fucking behind me or some shit. So if you have a straight up and down completely vertical Smith machine is what what you do is you grab a ah close grip row attachment for back. You know the one where your your hands are pretty Neutral. They're pretty close Together. You call it a tbar row. If you use a neutral grip. Whatever it is you want to call it just a close grip attachment bring that over to the Smith machine put way on each side and then you use the grip and you rest the bar in the middle of the grip you get the machine up and then you press that Way. So you're pressing from the grip of. For the for the close script rows you're pressing from that attachment and that is fucking Awesome like I can even express like how good that feels when it comes to the middle of your pecs. Um, but very few gyms have that So I Never really bring it up to people. But if your gym has it definitely use it for that Reason. And it's kind of weird setting it up because the Smith machine you have to roll off right? You have to lift it and spin it a little bit in order to get the the handles out so that it doesn't catch. Ah so you have to like kind of put the grip or the attachment like angled then press it up and then correct it Website. Just. Fucking Punch my mic you you put it up angle it and then twist it and that'll roll the bar in and the direction that you needed it to roll in and then you can press it from there. Um, and usually what Smiths machines too is that they don't go far enough down to where you're gonna crush yourself with the weight. Usually there's a stop of some sort at the bottom so you never have to worry about that So You can really just press the fuck out of the weight.

01:04:02.95

Paul Garny

And never have to worry about crushing herself which is great and you don't have to balance it which is the key thing.

01:04:06.55

christophknoll

Well I was going to say on a Smith machine to their stoppers so you can just move the stoppers to your bottom like bottom rep range and not even have the bar locked in and you can just start from the from the pure negative.

01:04:14.63

Paul Garny

Yeah.

01:04:22.50

Paul Garny

Yeah, that's a good point. Yeah, that's a good point but but the problem is is some of them are like really low and you're like for me the the machine that I was using ah I couldn't start from the bottom because when I put the attachment in the attachment would like grind against my chest.

01:04:24.19

christophknoll

That Also lets you do it.

01:04:39.80

Paul Garny

In order for me to press it. So it's too low for me to really press it because then I'm starting to use my shoulders and joints to get the the movement up at first. So I put it on like the first or second rung just to get it off the rack and then I'd press it. But if you do have the opportunity where if it's high enough so that you can get under it and then use the attachment and just press it up then that's beautiful.

01:04:40.34

christophknoll

A.

01:04:58.71

Paul Garny

And I am very jealous of you for that reason. Um presence Not many places you have it.

01:05:01.17

christophknoll

I think I think I have to you know, go back and look at it. But I'm anecdotally I'm trying to I think mine's a straight vertical smith so now. Okay, then that's the only one. So okay.

01:05:12.37

Paul Garny

The one that we use was not no yeah, it's no, it's not a harsh angle. It's not that harsh. Um, most most Smith machines aren't that harsh of an angle they're like.

01:05:17.61

christophknoll

It's it's not. It's not angled enough for me to notice then so I'm just.

01:05:27.20

Paul Garny

Like ° or ° or something like that like not super harsh the gym the gold gym I go to the the angle is pretty fucking harsh. It's god I could not I'd have a freaking panic attack. Um, but.

01:05:35.67

christophknoll

If you'd like we can. We can go to a good old Pf and have you look at all their Smith machines. Ah.

01:05:46.57

Paul Garny

Yeah, it's it depends on especially with Smith machine that your gym has and if you have it that'd be awesomes to use um some new your fund.

01:05:50.95

christophknoll

No taking a start interrupt but taking that same exercise. Do you trust your stability and balance enough to do that on a free bar.

01:06:00.21

Paul Garny

Fuck. No you kidding me because it's not about it's not about my hands where they're at it's the fucking attachment and the attachment's metal. So that's going to slip really easy. Absolutely not I'd rather not risk that.

01:06:08.64

christophknoll

And that's true. No, you're gonna add the attachment then go get those Rogue clamps that you use for dead lifts and on the middle and yeah, but.

01:06:18.34

Paul Garny

But yeah, put it on each side of the of the attachment. So does it move? Yeah, yeah, that's funny that'd be that'd be very interesting but also really fucking dangerous as well.

01:06:24.88

christophknoll

But not to lock in the weight to lock in them at the attachment and ah.

01:06:32.69

christophknoll

That's one of those that's one of those things that you'd see on ah the the meme videos that we've been seeing you walk in the gym January second and you see this. Ah.

01:06:38.61

Paul Garny

Yeah, all the yeah, the people making fun of the new Year's resolutioners lifting. Whatever yeah that that would be something that you'd see some they it be just the bar to it be just a bar.

01:06:48.10

christophknoll

You? Yeah well I mean the bar like loose bar. Not um, not it's 5 So I'm thinking that's literally what you would do for a pinch press 45 plate so that I mean pretty much like.

01:06:54.76

Paul Garny

Um, it's still 40 5

01:07:03.10

Paul Garny

Yeah I mean the difference is is that you don't have to pinch it so it does it is lighter than a pinch press for that reason. Um, it's same with the dumbbells. The dumbbells are a little lighter than pinching the plate because you don't have to pinch it. You just you're just pressing it while keeping them together.

01:07:07.88

christophknoll

That is true that is true.

01:07:19.81

Paul Garny

But it targets the same way. Um, so I I wish that there was something like that. There's even those um I don't know if you've seen them. There's bars now fucking recipe for disaster. Um, there's like it's like ah it's a it looks like a normal bar but it's like got this twisted rail. Down the middle of it on each side. So like there's the middle of the bar but then like you kind of have like almost like the thread of a screw down each side that ends they both meet in the middle and you grab these handles on each side and when you press what you're supposed to do is bring those handles in. And back out and then press it again. So like the handles move along the bar and I'm like dude you're just asking to fucking tear something or like just smash the weight in your face because like the the point of ah when you're barbell pressing this is the other thing too is if you want to build your middle peck without doing anything extra when you barbell press. Ah, what you want to do is at the top of the weight like act as if you're going to pull your hands together but keep your hands gripped where they are when you do that you're going to flex essentially the separation. The the little section between your chest you're going to because I mean it's you' st stern on there. There's a bone and ligament. But You'renna Flex the closest muscle to your curum the closest bit of muscle when you do that because you're essentially pinching it. You're trying to squeeze it together excuse me. Um, so if you do that. It's also going to help at the middle of your chest. Um, so that's what that bar is supposed to do is that like with the railed like a.

01:08:51.49

Paul Garny

Fucking hand placement things it like simulates kind of dumbbells in that sense where you can kind of bring your hands together and then back out again, but it just looks so dangerous. It's just one of those things that's just not needed like that new like um, another thing that's not needed is the fucking new hammer strength like. Glute tower I think they call it or something you literally have to climb like 3 steps to get up into it. It's ridiculous I got to look it up to see what it's called because it's ridiculous and it's like ah oh it's literally like that tall like when you're at the top of it. You're all the way in it. Yeah, so.

01:09:10.80

christophknoll

I.

01:09:21.17

christophknoll

That's almost like climbing into a stair master. Oh.

01:09:29.30

Paul Garny

It's called the h squat the h squat by hammer strength like it's definitely kind of like a gimmick like I know someone whose gym just bought that um and they bought it because they could. That's the reason they said they got it was like they wanted to get it just to have it just to say they have it. But. Um, maybe I'll feature feature this on the blog as well. I'll have a couple featured photos. Um, but it's called the the hammer strength h squat machine minus computer is so slow right now h squat um, and it's just you literally climb like 2 or 3 steps into it. And then you press the weight over you and then the weight is towards the bottom. It's just it's so dumb. There's just no like just fucking do squats bro like you're doing too much. You're just doing. You're just doing everything you can to not do squats. Yeah, no yeah.

01:10:18.94

christophknoll

Ah, no, but but Paul nobody wants a squat anymore. Yeah.

01:10:25.67

Paul Garny

But it's stageous to bro just drop it off your back like the fuck Do just let us slam on the ground. You know what's dangerous climbing into a machine.

01:10:28.82

christophknoll

No yep or just have or just have the the the pickup bars on the side and just fucking fall like there's there's There's not like.

01:10:41.65

Paul Garny

Yeah, yeah, there's a reason for those are there. Yeah,, there's a reason the safeties are there but is this the Gram Oh Nevermind. That's not it I was going to see if they had like the H Squat because Hema Strength does like those um little guides on the size of machine. Want to see if like the age Squat has like the guide I Want to see like how it targets. Um, yeah, That's just one of those useless things. That's just going too far same with that bar. It's just you just don't need it but that is one way of ah like.

01:11:15.62

Paul Garny

Target in the middle of your chest is to squeeze it in the middle. Ah, it's essentially what dumbbells do. That's why when you're pressing your dumbbells you bring them closer together as it kind of targets the middle of ah your chest so something to keep in mind when you are doing a barbell squat of some or sorry barbell bench of some sort not Barbell Squat. Barball bench but then obviously that's we're we're talking different ball game when we're talking about incclined bench or incline fly stuff like that. But that's my gist as far as like the middle meat of your pack ultimately is flies and inch.

01:11:50.19

christophknoll

Yeah I don't I don't think I have anything outside of that I mean I think we can also kind of touch upon the hypertrophy differences between ah bench pressing and dumbbell pressing um.

01:12:05.80

Paul Garny

Yeah.

01:12:08.30

christophknoll

Because I think that there's value to that. Um, especially considering what your gym may or may not have like for example, a pf doesn't have a true um true bench press and I would 100% recommend someone to do dumbbells over a smith machine like consistently for that movement.

01:12:25.32

Paul Garny

Um, yeah.

01:12:27.45

christophknoll

Um, so I think also a dumbbell press I mean it's still. It's still a compound moving. But I think it isolates it a little bit more just because of how much you have control over the weight and where you want it to be moving um whereas a bench press. It's like. You bringinging the weight down you're bringing it up. You're not able to adjust 1 particular side to meet a need. So I know it's not a super in-depth ah or not a topic that needs a lot of in-depth work. But um.

01:12:51.59

Paul Garny

Yeah.

01:13:04.19

christophknoll

Differences between the two I personally see more gains when I do dumbbell presses because I feel that I know well I know for a fact that my left side is weaker than my right side that just comes from being right handed and having spent my entire life doing things with my right hand. So I know for a fact that my left side is weaker.

01:13:14.50

Paul Garny

Yeah.

01:13:23.79

christophknoll

And when I do dumbbell press dumbbell Chess press compared to the bench ah press I'm able to feel my left side. You know, struggling more with the weight and I'm able to not lean but I'm able to you know. Almost shift a little bit over to kind of give myself extra support where I needed to be and that in turn helps me to balance myself out and start to work on getting muscles to be you know equivalent in Strength. So I think that has a little bit of value to it. Um I don't know what your stance is on it.

01:14:02.60

Paul Garny

Yeah I think that at the end of the day. It was's going to come down to is ah what your body agrees more with personally my body disagrees with dumb bell's just because of my shoulders. My shoulders aren't the best. Ah so it's just. Ah, bit more taxing on my shoulders. So I don't necessarily do them that often I think that dumbbell press especially incline press has a place and I think that you should definitely give it a shot and if you're not seeing as much results. Um, maybe move on to machine to really build a mind muscle or connection then onto maybe a bar and then go back to dumbbells and maybe you'll be at a different place then ah for me right now. Dumbbells I can move around and you know target the muscle pretty well. But it's just very taxing on my shoulders, especially flat bench I don't typically. Ah, do flat bench dumbbell press and I just personally I don't like the way the weight like the way the gravity falls on my elbows and shoulders that way so that's just me but I won't ever discredit dumbbell press because. It absolutely has benefits and if it works for you better than any other way then great personally for me. Um I kind of go back and forth between Smith Barbell and machine incline bench personally ah I think that.

01:15:26.75

Paul Garny

There isn't one of those 3 that I'd prefer over the other I think it just depends on you know, maybe mixing it up for myself like once every couple months I'll start doing one way versus another and then a couple months later I'll swap it to the other thing like right now I've been kind of feeling machine for it lately? Um, especially with Keto I could put more weight on there be more specific with. How much weight I'm pressing to really make sure I hit that rep range I'm looking for where with like barbell. You know you can get like for me I can get like 9 reps for 2 plates on incline bench. But then I put like a 10 on each side and I'm getting 4 even though it's not that much more weight I'm just so fatigued from it. It just. You had to be more specific with the weight. Ah where with machine it's like if you add a 25 on each side. It's not the end of the world. You can probably get pretty close to what you just hit. It's just the way that the weight is displaced the way is ah you know there's a little bit of a pendulum and a little bit of assistance with the machine versus with a barbell and then Smith has its place. Ah, for me where I like to do that to shock the muscle to a degree that like I can really squeeze out every single rep. Um, and as much of the rep as possible. So like with a machine I you know let's say I get like 10 reps and then I'm failing on the eleventh. The other way. It's going to end up in the same place. It's going to end up at the bottom and you know let's say I'm pressing it and I drop it to the bottom but with the smith machine I can press it all the way until it's literally touching my chest and then if I'm failing and I can't get it back up I just twist it racket so I can press it from the bottom to the from the very top to the very bottom of the rep range.

01:17:01.47

Paul Garny

At the machine like I said you just it ends up heading the bottom and you're you're done. There's no further down you can go the press the smith machine you can literally press it into your chest and then rack it but the barbell I think barbell also has a much better place when you have a training partner because barbell to really press it out. And put some effort into it having a spotter really takes to the next level everything freeway wise really takes the next level if you have a spotter and I think that freeways have a much better place in your workout plan if you're training with someone because spotting when it comes to freeway is like you just get. Don't even know how to explain it I don't think that like I would rather have a full workout all free weight with a spotter than all machines by myself every single time you know like I think that with freeweight and the spotter I think that you can just get way more. Way more benefit out of it and it's much more ergonomic typically so each to to sum up what I'm saying each type of incline press has its place and at the end of the day you need to to adjust according to whatever your plan is as far as what you're looking for or whether or not your. Ah, body responds better to 1 or the other and I think that with those 2 variables in mind you can kind of target whichever specific machine that you want so for me right now going through keto I did a bit of Smith and I did bit of a.

01:18:32.50

Paul Garny

Machine. But if I'm in a blast and I'm feeling strong I'll probably incorporate more dumbbell Ersar Barbell or maybe a little bit ah a little bit of dumbbell into it because I can press more weight. Ah so it just depends on whatever you're looking for I think that machines are also better for people who look looking to lose Fat. Um, but I think Freeway Iss better for people who are looking to gain strength or guilt build some size so it's There's so many variables that go into which one you're gonna pick but you just need to listen to your body and decide for yourself at the end of the day and if your coach if you have a coach and your coach decides for you? Great Just not something you have to think about anymore. Um. You know I do my own workouts I do my own training something that I want to do for myself. But if your coach writes it for you Follow what your coach says you know my coach wrote it at the beginning. Um I learned based off that what my body responded well to and I adapted it from there and I've gotten to the point where I know exactly how my body response to what with what variables are in Mind. So. It's going to take consistency and it's going to take time but you you'll get there and whichever one you're looking to do just needs to align with what your goals are.

01:19:36.34

christophknoll

And I think the when we when you brought up having that you know spotter or let's say a lifting partner something like that. Um and very underrated aspect of that too is the.

01:19:52.12

christophknoll

I don't know if it comes from a social side of things or whether it comes from an ego side of things but their ability to get you to push through a whether you're plateauing or through a you know, just stoppage that you have like if you're struggling with weight and we. Preach training to failure because that's how you know you've exhausted your muscle. Um, so if you're training to failure and you're really struggling to get that last like if we're we're talking bench press again if you're struggling to get that bar up on your tenth or ninth or whatever you know, rep you're on.

01:20:14.31

Paul Garny

Okay.

01:20:29.52

christophknoll

Having someone yelling at you or saying like up up up up up or something like that honestly I think that helps with it. Um, and again that comes by the social or ego side and while that's not directly linked to hypertrophy I think it does have its place and its value. So um. It's also just a more fun lift if you have someone there so I agree with you Paul that if the pose between the 2 options of a freeweight spotter full lift or machine solo I'll take left li a I sorry words I'll take free weight with a liftft person. Hundred percent of the time.

01:21:09.22

Paul Garny

Yeah I mean for me I don't need the motivation I mean I usually just listen to my music when I'm lifting. Ah I know when I'm going to fail or try to get a rap and I'll just tell them be like I need some help and then they'll start spotting for me. But I I mean if that motivates you that's great I mean I wish I wish that.

01:21:11.83

christophknoll

Um, well, um, no.

01:21:25.29

Paul Garny

I liked it when somebody yelled at me but I just for me I'm just like let me just focus on my lift. Ah, but that's just the way my mind works at least.

01:21:30.65

christophknoll

I Was gonna say I'm one of the psychos that doesn't wear headphones in the gym. So but that well you even still though like I do you know what? I what I mean when I say black outlifting where you where you get to the point where you're.

01:21:34.33

Paul Garny

Yeah, but your gym has good music though so you can do that.

01:21:49.35

christophknoll

You hear and see nothing and you're just so focused on pushing up that way or or you've strained so much that you've deprived your brain of Oxygen and you just can't see anything else. Um, yeah so yeah.

01:21:58.81

Paul Garny

Yeah I've done that with Deadlifts where like I feel like I'm going to pass out.

01:22:05.91

christophknoll

In those moments. That's when having a person right next to me who can break through that barrier with a yell or something that helps right there? Um I think something that I personally like and I don't have nearly the chest that you do so let me know how what your thoughts are on it. But when I work.

01:22:10.98

Paul Garny

Yeah, yeah.

01:22:24.43

christophknoll

Um, so I start each of my chess lifts with an incline Smith um I know when we lifted together a couple weeks back that was what we started with and I've just been plugging in and continuing it. Um, so when I do that I like to really really focus on. Negative of my rep. So I'm going down a lot slower than I am pushing it up just because I'm focusing on feeling it within my muscle but also keeping my muscle under strain for x amount of time longer and I personally think I get not just a better pump out of that but I can.

01:22:47.45

Paul Garny

A.

01:23:03.47

christophknoll

Fatigue my muscle a lot more effectively that way and get myself to um I'm not going to say you know to the point of not being able to lift anymore. But I think that I'm able to achieve a lot better goals when I'm focusing On. Ah, my timing and spending more time in the negative and even like not pause sets but pretty damn close to a pause Set. So I don't know what your thoughts are on that for referencing or not referencing yeah to connection to hypertrophy. Um, but just Anecdotally myself I see.

01:23:28.99

Paul Garny

Um.

01:23:41.20

christophknoll

Ah I feel a lot better about myself and I have a much better chest pump when I do or when I focus on the negative over the positive in my rep.

01:23:53.41

Paul Garny

Yeah I think that's a good rule of thumb for pretty much all of hypertrophy ah is that you want to have a slower negative with a faster positive. Um, and so depending on the movement have also like a one second pause at the top of the rep. Like for instance, if we're talking about. Ah, flat bench machine press you want to do you know press it up for like one second pause for a second and 3 seconds down so each rep is like 5 seconds long ah which is pretty taxing like that will that will mess you up and it'll be very hard to get through that. But um. I think that's a good rule of thumb for hypertrophy and Ted technically speaking when it comes to hypertrophy as well something else I consider on top of range of motion and also time under tension which is what that is is time under tension. You want to have a lot of time under attention. Ah you know your muscles actually. Being tensed from the from the weight and the amount of time you're under it will attribute to your hypertrophy but also your rest times as well when it comes to chest my arrest times are typically 30 seconds to 60 seconds between sets and when it comes to hypertrophy. Textbookwise literally textbookwise is 30 seconds to 6 seconds for Rex for rest. Ah so for me what I would do normally is like let's say I'm you know putting on some weight on the bar or machine. Whatever it is I'll put the weight on and then I'll start a thirty second timer so my rest part of my rest was putting that weight on that bar.

01:25:25.63

Paul Garny

And then I'm rested 30 seconds presssing my phone right out the weights excuse me damn I'm tired. Um right down the weight to my phone. Whatever it is and then then 30 seconds from when I start doing that I'm I'm starting the movement again. Ah ace fitness the. Ah, actual certification program for you know, becoming a fitness personal trainer ah within one of their chapters about hypertrophy. That's what they say so that's why I say literally textbook actual length of time is 30 to 60 seconds for your rest. Obviously it's going to vary so ah for let's say back or legs I usually say 60 seconds to maybe like 75 or 90 seconds depending on what you're doing if you do an extremely heavy like let's say light press then probably focus more on 90 seconds if you're doing something like a leg extensions maybe closer to 60 seconds but typically it's gonna be a little bit longer than something like chest because something like legs um is very we'll talk about we'll have a whole episode about legs and each muscle group and all of that. But ah. Legs you have to push past what's called the pain pain barrier. So you're essentially putting your body into flight or flight fight or flight mobe when you're doing legs so that's why you need to give your legs a bit more rest in between sets and it's going to be burning a lot more because your legs are literally meant to go until the muscles give out.

01:26:54.95

Paul Garny

Ah, and that just comes down to like natural survival of our species. You know if for running from a predator. That's what your legs are supposed to do is that that's where you get a runner's high is that it's supposed to give you a second wind and push you further to keep running from that animal in order to survive and believe it or not. We're actually in the animal kingdom we have the longest running ability. No other animal can run as long as we can in the animal kingdom ah, the closest one I think is hyenas ah, but we can technically run a longer distance. They can run a longer time but we can run a longer distance. So that's what our legs are built to do. You're back I say 60 s 60 to 90 seconds typically with back is because you're you're just overall taxing a lot of your body because your back incorporates a lot more than just your lats and your lats are huge. Not to mention so you're really frying your nervous system when you're doing back. So. You're not just doing that. But you're also going to be taxing your core you're going to be taxing your legs. You're taxing your neck to stabilize your head for fucks sake when you're doing dead lifts and shit. So ah, you're using your grip a lot. You're using your shoulders to stabilize whatever movement you're doing so. There's a lot going on with not just targeting your lats. So. That's why I say 60 to 90 seconds is for all the residual stuff that you're working on or that you end up residually hitting so ah sixty ninety seconds is better there but chess 30 seconds 30 to 60 seconds is plenty of time and then at the same time you should not be pressing enough weight to where you need like.

01:28:23.77

Paul Garny

Especially when it comes to bodybuilding. You should not need elbow Wraps You should not need like gloves or some shit like that you should never no one needs gloves just build some callouses for Fuck's sake. No one needs gloves but ah, the other thing too is that you should never use a what.

01:28:28.63

christophknoll

No one needs gloves.

01:28:40.88

Paul Garny

You asked me about it the other day I What was a slingshot. Um yeah, never use a slingshot never use Elbow Wraps I mean some people just are predisposed if you have bad elbows I know plenty of people with bad elbows so they use Elbow Wraps unlike the top set of their their bench press or something that's totally fine.

01:28:41.61

christophknoll

Um, yeah, ah.

01:28:58.60

Paul Garny

But I see plenty of guys using elbow wraps for their entire chestss workout and you're just it's just not beneficial. It's like having your knee wraps on for your entire leg day. It's like you don't need that you're just inhibiting essentially well one less blood flow because you're squeezing your knees with those wraps and at the same time. You don't need to stabilize your knee for like leg extensions. Your legs are your knees are already stabilized so you don't need them. You're just kind of like squeezing your knee joins and on top of that squeezing the muscles that you're heading for really no reason so it's just the elbow. The elbow wraps are only needed if you. Absolutely need them or if you have like bad elbows or something and just try not to hurt them. Yeah, just wear Knee Wraps elbow wraps to belt gloves Headband Walkman yeah Yeah isn't it just like the.

01:29:36.77

christophknoll

Yeah, but look good play good. So I got to be Mr. Accessories. Not do you know what? a you know? what? a you know what? a shooting sleeve is from basketball I'd it compression. Well so he.

01:29:53.11

Paul Garny

Compression sleeve on one side.

01:29:56.32

christophknoll

It's a compression sleeve. What what sides people wear it on is up to them. But there's a guy at ah empire who wears 2 compression sleeves for every work every workout and well so.

01:30:04.64

Paul Garny

Um, voice the I don't even know what's the point of them in the first place.

01:30:09.75

christophknoll

In the first place. It's intended to keep your muscles compressed which allows your muscle to stay warm for a longer period of time which so like people who in I'm going to use baseball turns because that's how I understand it. But when you throw your muscles are activated and your but blood gets flowing a little bit and if you're not. A position that's throwing every single pitch your arm will cool down and if you try and exert yourself fully when your arm is completely cooled down. You're at a higher risk of injury. So by keeping a compression sleeve on it allows your muscles to stay warm for a longer and extended period of time so that you can fully exert yourself at a different stage.

01:30:42.74

Paul Garny

Um, ah for you? interesting.

01:30:46.65

christophknoll

Um, but I agree with the with the the obviously the sling shot never used it. But I know we talked about it. Um, the 1 thing that I will say that for at least chest purposes wrist reps. Um. It really depends on how strong your wrists are because if your wrists do not um, if you if your wrists are not as strong as where your chest is getting. You could need support and that's the only really place I'd plug it in for me when I really need my. Wrist wrapps is when I'm using a free bar incline press just and it's literally just for getting the weight off because it's from like a behind position and that's just a really awkward area for my wrists so that's the only time I would use them for myself personally.

01:31:26.90

Paul Garny

And.

01:31:41.83

christophknoll

Um, but for in in terms of overall lifting I agree you don't really need much of anything outside of you know injury like you don't need to look cool when you're doing chest stuff.

01:31:55.33

Paul Garny

No Yeah, and I like I used to have some wrist wraps back in the day. Ah because this is when I was like really exploding when it comes to like overall weight I was pressing and I have a permanent permanently broken hand. Essentially there's nothing I can do about it. And it's where my thumb I think I've talked about this on the podcast before it's where my thumb meets the rest of my hand is that joint right? there. It's always split so that joint will never go back to Normal. So for me if I put weight on my left hand close to my wrist right in that ball of my thumb. The bottom left of my left wrist. My left hand. Ah, it hurts. But I've learned how to adapt with it with the weight that I'm pressing but there was a period where I had to keep increasing the weight but my wrist and my hand wasn't used to it yet. So That's when I was using the wrist Wraps I just kept my wrist steady. Ah when I was pressing the weight. And then it didn't hurt as bad but also with Wrist Wraps I think that they can be dangerous because if you put them on too tight. You cut the circulation off to your hands and you start losing you start losing the feeling from them if you have them on too Long. It's not something that. I've experienced but I just know that if you do tighten it too Tight. You're literally cutting off the circulation of your hand. Um, which plenty of people do they really time tight just like Knee wraps and like even just putting on Normally your hands get bloodshot red because of all the blood pressure built up from cutting off a lot of the veins.

01:33:25.11

christophknoll

Um, no.

01:33:26.10

Paul Garny

So if you put them on too tight. They're going to turn purple by the time you're done your set not to mention that you literally relying on your hand feeling to hold that weight from not falling on your fucking face. Ah.

01:33:35.45

christophknoll

I was going to say that that if anything you're more at risk of just losing your grip because you just lose your circulation and feeling in your hands.

01:33:44.10

Paul Garny

Exactly and it's just to keep your wrist straight which I can understand you don't want to bend your wrist when you're pressing. But if you just get used to the to the weight that you're pressing with then you're fine I'm not sure how a bench you're you're using is built but the way that mind's built is you want to kind of position yourself. Where the bar is directly above your eyes especially on incline. Um, you want to adjust it in that sense and then that way when you take it off the rack. You basically want the bar to be really close to the rack like as close to the rack as possible without touching it when you're actually moving the weight so that way if you need to re-rack it All. You have to do is a little. Little pushback little push towards towards the rack and you're good. Ah, some people you know, ah on occasion I'll do this depending on the weight if I need to adjust the seat and I didn't realize it I'll lift up the weight and then slide down the bench a little bit and then start pressing but.

01:34:38.20

christophknoll

Um, keep the faith.

01:34:39.41

Paul Garny

That comes with just for me I'm just very experienced when it comes to the incclined bench. So for me, it's fine but I would never recommend that to anybody because you could easily of and fall and fucking hurt yourself. But then the problem is also is that you're so far away from the rack is that re-racing it. You really have to push it backwards far and that can be dangerous as Well. So. Um, you got to be careful of stuff like that. But either way you should have the weight above your eyes when you're pressing it or like when you're un racking it.

01:35:07.68

christophknoll

You You know how? um on bench press in Klin press anything like that you have the spotter platform a little bit higher so they can help get the weight up what I'm going to know what you got to do is you got to stand from there lift it up with the cross grip and then.

01:35:14.18

Paul Garny

Yeah, yeah, yeah.

01:35:24.90

christophknoll

Flip it over into an olympic lift slide it to the seat and then do your reps the most convoluted what the shit you see when you walk in on January Third and

01:35:26.77

Paul Garny

Yeah,, that's a good idea. Yeah, you just start from the spotter standing and then you slide your way in and then press or or when someone's about to press and you're spotting them. You'll lift the way up for them and then you just start doing shoulder Presses. You start doing like military presses standing up like that'd be funny, but.

01:35:48.00

christophknoll

Yeah.

01:35:51.44

Paul Garny

I mean I know there's plenty of guys who've done it to girls where they're like spotting a girl and then like the girl would go like go to fail the weight and he just starts curling it I've seen that.

01:35:59.25

christophknoll

Yep I've seen ah I've seen I think it was a high school athlete she was 16 or something she's going for her state divisional championship wait for deadlift and this guy comes over and starts curling yet. Yeah.

01:36:11.22

Paul Garny

ah ah yeah because she was like £70 or some shit. So the state record was like a hundred pounds so he just comes up and starts refing it for curls which is like it's like okay here's my thing with power lifting is that so it's like it's like cheerleaders.

01:36:16.68

christophknoll

No yeah.

01:36:27.64

Paul Garny

Somehow every single one of them has a state record I don't know how but every single one of them somehow has a state record and it's like cheerleaders. Every single cheerleader has like 1 worlds or nationals or something.

01:36:33.64

christophknoll

Um, ah I'll say cheerleaders girl Female Cheerleaders definitely have some legs for days like they have some. And especially base pieces on it in a cheering set definitely have some quads. Um.

01:36:48.50

Paul Garny

Well I'm just saying that like titles wise like somehow every power lefter has a state record and with cheerleaders somehow every single cheerleader I feel like I've talked to is one worlds or 1 nationals on their team.

01:37:00.83

christophknoll

So.

01:37:03.32

Paul Garny

Um, like how has everyone won this like how does everyone have a state record. There's no way and yeah and like like just state records with powerlifting. It's like so like there's so many weight categories and like height categories and stuff like that. There's like tons of people with state records and there's tons of states as well. It's like.

01:37:06.90

christophknoll

Oh I get what you mean? Okay, yeah, like.

01:37:22.39

Paul Garny

Like that girl is going for a state record and it's literally £100 it's like how is this qualified as a state record like I get it but like when the weight is barely more than the fucking bar like that should not be a state record like that like it was. It's a manufactured weight like the bar.

01:37:39.44

christophknoll

Are you telling me that it's an illegitimate state title when someone who's standing at five Foot Eleven has to weigh exactly 100 £33 the wind has to be blowing from a northeast trajectory with a slight drizzle and that that.

01:37:39.68

Paul Garny

I Don't even I don't know.

01:37:52.46

Paul Garny

Yeah, exactly it's like shit like that like so dumb well when it's ° out I have the state record because at ° five foot three ninety eight pounds a state record is hundred three pound deadlift those are the take that's not.

01:37:57.37

christophknoll

And.

01:38:10.86

Paul Garny

That's not a lot of weight I mean.

01:38:12.34

christophknoll

That's that's literally the meme from that's from that stat thing I sent you last week. Ah.

01:38:14.76

Paul Garny

Yeah, exactly and like and like the other thing too is that that girl that you're talking about. There's no shot in house she wasn't in the gym for more than a few months like some of these state records people that hold them I'm like dude you just started in the gym. How is this considered a state record.

01:38:29.23

christophknoll

Yeah, she she definitely looked. It's not even that she's small in terms of muscle size. It's that there wasn't a whole lot of tone and that's more So what I look at like.

01:38:31.60

Paul Garny

Like I feel like as a state recorders should take a lot of effort and a lot of time they get there.

01:38:40.48

Paul Garny

You just? yes, you look pretty new and I think she just started focusing on like power lifting right? off the bat and just hit that record and it's like yeah I don't know it's like I don't know I Just don't really consider something like that a record it's like if it's not like you have to go to a meet for it I don't consider it a record.

01:38:51.48

christophknoll

Um, yeah.

01:38:57.48

christophknoll

Well think about it too like I think the reason why there's so many powerlifting records especially like the high school ages is that how many high schoolers when given the opportunity to think about bodybuilding versus powerlifting even know what power liftfting is let alone want to do it over bodybuilding.

01:38:59.69

Paul Garny

Me.

01:39:14.32

christophknoll

Like in high school. The ego is everything and so you want to look the best you can and that's bodybuilding. So I think that's I don't know that's why I think there's so many opportunity for powerlifting records at that age because nobody does it.

01:39:17.34

Paul Garny

Um, but I feel like.

01:39:26.88

Paul Garny

I feel like yeah, that's fair, there's a lot less people that do it I mean that goes for bodybuilding too. I think there's a lot less teenagers. Um I mean you go to like any regional show. There's probably 1 teenager competing like because there's actual teenage divisions within bodybuilding. So there's usually like 1 at like a regional show. Um. But I think for me I feel like if I was back in high school I think that strength would be more of a thing like who can lift the heaviest was like more of a bragging thing but I could be completely wrong. I mean I don't know. But ah where we're going with this.

01:39:56.61

christophknoll

Well I was gonna say that when I was in high school is the complete opposite I wanted to look as good as I could but I.

01:40:00.78

Paul Garny

Yeah I mean I did too but I think that if I was in the high school gym I think I'd want to lift more than everybody else around me I think that's just how the the like high school ego goes like teenage ego is. But that's just from looking back I have no idea how I would be I never really lifted in my high school's gym I did for like 1 class. It was personal fitness I wanted to learn how to lift and we didn't do any lifting was fucking dumb. But um, moving on so more upper chest upper chess flies is also a good one. There's in multiple ways you can do this. You can do an incclined bench and then just fly essentially fly the way up dumbbells cables. Whatever it is you want to work on. Um, there is also upper chest raises and I think that that's where a lot of my upper chest has come from is from upper chest raises. Whether that's machine or cables or dumbbell. Whatever it is so we did it you and I did it on our chest day when I was up there and we did cables. So you start in a standing position pull the weight from next to your leg up and across to your other your opposite opposite peck to where your essentially like your upper chest.

01:40:59.71

christophknoll

And.

01:41:09.63

Paul Garny

Starts right? You just want to intersect your other the opposite pecs upper chest. Um, so for a machine you can use like a lateral machine like a lateral arrays machine to do that. It's meant meant for doubts. But if you stand at like a ° angle and then raise the way up. And squeeze your chest as you go up. That's gonna be targeting your upper chest. So that's one way of really understanding how the how it works and then you can move into like dumbbells or cables I think is a good way of doing it. Dumbbells is is a good one but the problem with dumbbells is that just like any freeway is that. Like for me I did this literally yesterday I did £25 for 16 reps. But for 35 I got like 6 like it just gets so much heavier with each incremental weight change. So if you have two and a half pound increment dumbbells which I'm jealous that you do my home gym did or does I mean back in Massachusetts. Ah, but if you have two and a half pound increments then I think dumbbells is a good way to go with this. But if you don't then go cables or go machine because then you could be you could fine tunene the weight a lot more and you could really target it and I think that um whenever I train with someone doing chess I try to have them do that movement and they always they always like it so it's a good way of hitting that upper chest and really getting a separation there. Ah but it is kind of weird to learn because if you have my most connection with your front das it can be hard to not hit your front des but hit your chest instead kind of like pullovers.

01:42:38.99

Paul Garny

It's hard to hit your lats for pullovers versus your chest when you're doing pullovers.

01:42:43.13

christophknoll

I Was gonna say when we did that exercise I think it took me into the second set before I even got the movement right? and then ah from there we had. Yeah, there's always room to to improve. Yeah.

01:42:50.10

Paul Garny

I was still kind of ah sorry yeah, still kind of tweaking you into like the third or fourth set because you you got it. Your problem was you just kept you kept going past your pack kept going higher than it. And I'm like dude just stop like right here like once it hits your clavicle on the opposite side you stop because anything past that is like all you're dealt. That's all you're doing at that point.

01:43:05.76

christophknoll

Um, um.

01:43:10.10

christophknoll

See that's that's the mindset of someone whose range of motion is so much bigger than the regular persons on any movement just because of how tall and lanky I am.

01:43:21.99

Paul Garny

Yeah, you got to just make sure you're doing the actual range of motion. You don't want to do more than you need to.

01:43:25.68

christophknoll

Yeah, for sure I know that outside of chest hypertrophy you want to to take a quick little dive. You want to a posing seminar and I want to also preface that.

01:43:38.35

Paul Garny

Um, yes.

01:43:45.24

christophknoll

The posing that Paul's about to talk about also leads to your hypertrophy because when you practice your posing. It's not like you could never step on stage for bodybuilding and still have a positive side of doing posing because it helps build the mind muscle connectionkin.

01:44:02.14

Paul Garny

Um, man.

01:44:03.97

christophknoll

Ah, helps you to build your Stamina in flexing like because when you flex you you ah you stimulate the muscle and holding a flex for a long period of time one. It can be you Lightheaded. You can run out of breath like it's tough to build up that Stamina so that in Turn. Like continuing to practice your posing actually will help with your muscle gain and everything else so that was just a quick little preface I wanted to throw out before um, take it Away. What did you notice? What were some of the things you were informed about how did it go.

01:44:27.15

Paul Garny

Um, yeah.

01:44:36.57

Paul Garny

So it was really enjoyable. Ah I know we don't got too too many listeners. But if you went to the same posing seminar on your listening. You know? Ah, it was a good pet posing seminar. Ah it was. It took place in Lake Norman around Lake Norman ah in North Carolina just north of Charlotte where I live so I don't live in that town I live in Charlotte North Carolina but it took place 15 minutes north of me. It was at a Golds gym in 1 of their group classrooms so we went in there. It was from twelve thirty to 2 30 today. Ah on Sunday the 8th January and went in there the first like fifteen minutes ah the judges I think one of them was an olympia judge the other one is an npc judge which npc is where you so I think he's npc he might also be I vb um, but it was definitely an npc posing seminar. It was focused on beginners. So. Ah, in the world of posing I'm a beginner I haven't competed yet I will be competing this summer hopefully towards the end of the summer most likely. Ah, but when it comes to posing. It's something that everybody can learn. It's not something that it's like lifting everybody can learn how to lift. It's not something you have to like have a talent for. Um, stage presence and confidence that's kind of something that's going to be kind of part of you. Ah, you can't really put like a very shy introverted person on the stage and expect them to have a really big stage presence. Ah, it's just something that's going to be a part of you. It's like any any sort of performance you have to like.

01:46:05.69

Paul Garny

Kind of it's kind of be ingrained in you. So the way I ended up working was like 15 minutes of like introductions kind of what judges look for and shows stuff like that kind of the inside scoop of what to look for when you're posing what to be doing stuff like that. Just good rules of practice. Good rules of thumb and then then they went into the women's divisions. That's kind of where I lost interest because women's divisions. Don't ah, don't apply to me at all. Um I respect the hell out of women. Female competitors. Ah, it's just for me. It doesn't the knowledge that that they were teaching for the women's it just does not apply to me in any sort of way the way they pose. The way their muscles look what the judge is looking for are completely different than what they look for in men's ah classic open and men's Phsique. Whatever divisions else. You're talking about to 12? Whatever it is relatively speaking. You build up the muscle similarly ah you know you and you want to have it like. You're you're targeting the muscles in a similar way when you're training and when you're posing you're going to see the similar muscles. But when it comes to women the way they look at the muscles is completely different than men's ah, very especially in the the lower categories like bikini. There's going to be a much heavier focus on glutes and legs. Where the only one that could be kind of relatable is like female bodybuilding or female physique which is when you're going to get into like front and back double bias that poses and stuff like that where they actually build up a lot of muscle and become in quotations manly I don't necessarily call them manly I think that.

01:47:37.14

Paul Garny

Part of female bodybuilding is the combination of bodybuilding and femininity and you know combining Muscularity and beauty is the idea of female bodybuilding and I think that that's how it should be taken. It should not be taken like let's see if. You know how big and shredded can these women get and and that's not the point. The point is to see how you can cross femininity and muscularity leanness muscle tissue and also come off as you know in a sense like a beautiful woman in a pageant you know like that's the point of it. So. That whole like next hour was all women's posing stuff. So um, you know I respect the hell out of it. It just I didn't I didn't keep my interest in it. It's just not something I could ah really get into fully. Ah just because I'm a man. It's it's like for me, it's it's.

01:48:33.85

Paul Garny

It's like saying I wear okay I wear cologne right I can't really critique female perfume even though I smell it and I like to smell it in women. It's not something that I can really critique and want to change about someone because it's not something that applies to me so because this doesn't apply to me. It's not something that's I'm super interested in but I do respect the hell out of it with that being said. Then they went into men's physique. They went into classic. There wasn't anybody there for men's open which is unfortunate but they went into men's physique in classic and then after all of that we split off and we did our own separate group posing routine kind of things Critiques. So um I went into the the men's physique group. Ah, with a couple with quite a few other guys. There's a class ofi group. Ah so for me me and 1 other guy who's actually also a client of my coaches and we were up there posing and we're getting critiqued by my coach. we're getting critiqued by George Brown we're getting critiqued by Jeremy Popmann and a few others so pretty big names in the industry were there. It is actually kind of fucking nerveracking because those guys are huge and those guys are very successful and you know it was great to if one free First of all is free which is phenomenal but it was really crazy to go from like literally no opposing coaching ever to. Being critiqued by some of the best in the industry and some of the best competing right now. Ah and it was. They're just extremely nice, humble guys and which is really cool to see because obviously I've only I've only ever followed them on Instagram or Facebook or whatever Youtube I've seen them and stuff and you never really know who they are until you see them and like they're very humble. Nice guys.

01:50:10.20

Paul Garny

Ah, all very you know very passionate about the sport and all they wanted to do is just help everybody there and I think that at the end of the day. That's what bodying building is all about yeah we're competing against each other but there is a camaraderie to it and I think that if you so if we all stick together and just are there for each other I think that that just makes a sport a lot better. Because there's a lot of people who kind of look at it like there's obviously a show to put on especially at the olympia stage like there's a show to put on but there's also people who just take it way too far and are arrogant with it and I think that like you know Aaron Banks is a good example of that he went a little bit too far. There is talking smack and that's kind of part of the show. But there's also arrogance but the guys at where we were at today are very humble. Very nice guys and just critiquing and helping and um, what was great was that these guys I mean you know I want I want to say they were tell the truth I want to believe it they're saying you know stuff like. Because they were critiquing me and really at the end of the day when it came down to my posing. It was just working on the transition. Ah between front and back for men's physique and then also just making sure I acknowledge the crowd properly when I walk out into the stage and then walking off the stage. Ah but like. Was getting compliments which is really nice. It was good to hear what people actually think of my physique and overall my look and um, you know my back pose is pretty much dialed in right when I started front po was pretty much there I just had to correct my shoulder basically um and then you know I I saw my coach too and it was good to see him because ah he.

01:51:41.17

Paul Garny

You know, kind of got me going again as far as I stayed motivated because he was saying you know you look your body composition's much better in person. It's good to see your posing up there. Ah you look natural what you're posing looks like you've been posing for a few years not that you've ever competed in a show. So. It's good to hear all of that because like I said stage presence is very important when it comes to bodybuilding and you know getting those critiques from these guys is just like the the value I got out of showing up today was just astrononomical and it's it's very. Was a very exciting experience and it's very nerveracking because you walk over and I'm wearing like a sweatshirt and pants and you know whatnot and because it's cold out today I'm wearing a beanie and I walk over and all of a sudden 2 seconds later I got my shoes and socks off and my shirt off posing in front of some of the best in the industry. It's it's fucking wild. Um, but it was very very cool to experience that and to get the critiques that I got because um, you know for men's physique from what I was told today is I'm pretty much built for it. You know I'm I'm pretty much the way my structure is is that I'm built for men's physique. So if I'm built for it then great. You know that's what I'm going to go for.

01:52:32.83

christophknoll

Um, Smith.

01:52:49.37

Paul Garny

If I'm built for something else. That's great too. But they're saying you know you I'd fit in right with men's physique I got to stage presence already I got the posing down pretty much I just got to keep rep you know repetition repetition repetition and just keep practicing it just like any other movement in the gym. You just got to keep doing it the more you do it the better you'll get at it. So if I keep doing it working on my transition figuring out how my transition is going to look because they don't judge your transition. But when you're going from the front to the back if you can look good doing that then? Why not do that. So I think that that's also going to add to the show because what these guys were saying. Was that men's physi competitors are not bodybuilders. They're performers is what they were saying. So I think it's an interesting way of looking at it because I see it as an art form but they were seeing. It's a performance. It's you're putting on a show for men's physique you're putting on a stage presence. You're putting on a performance. So. If you put on a performance through your transition and then into your into your back pose and then back over and you you look at the judges you look at the crowd you you make them all feel comfortable with you stuff like that I think that that goes a long way and that's kind of what I learned today. Um, so it was really great to meet those guys. Very nice guys and. Ah, during this seminar I asked a question about men's physique I said hey do you have any tips or tricks on transitions. There's just something you're looking for stuff like that. So they're kind of answering that question. Um, and then King George was doing it in the background He's so the supposing seminar the the one of the hosts was using Georgia's

01:54:21.74

Paul Garny

As an example, he was doing it doing it and then afterwards when the question was done answered George came over sat next to me was telling me what to do like he. It was very very cool interaction. Ah because you could just see the love that he had for the sport and love for the posing because he kind of took on this leadership role. When it came to judging everybody which is cool to see um but you know if any of them were ever to listen to this I really appreciate everything you guys did today I appreciate your time and especially because at least for those that came in it was free, really appreciate that as well. Um, because you know these guys have a huge following they got sponsors they got. You know plans that they have for competitions in the future. So I know that their time is valuable. My coach's time is valuable as well. I know how many clients he has ah you know I know how much he has on his plate. You know I'm sure he's got a lot as well. You know, even after the seminar. So um, you know everybody's time was very valuable and. It was. It was a very good experience that I will carry for me with me for a long time because it was my first ever real posing critiquing session and it was very fun and it just it gave me the opportunity to kind of get more insight into what bodybuilding is going to be like because you can pose. So circling back here to the beginning you can pose in the mirror all day long and you can see yourself in the mirror and correct correct yourself all day long in the mirror. But when you come on stage. There's no mirror in front of you. You can't see anything so knowing how you look without looking at yourself.

01:55:57.40

Paul Garny

Is part of the game and is's part of what you're doing and that was kind of a difficult thing today was was getting that down because when I was doing my front pose I couldn't see myself in the mirror. So I had to kind of go off how I felt and what they were saying so that's part of it and it was very good experience in that if you're ever looking. To get into bodybuilding. Ah, even if you are a beginner or you know, kind of getting into the gym or whatever you know the guys there were all pretty big dudes were all kind of competing so like we're all you know, pretty muscular. We all got abs and whatnot. But um, obviously my fast sort of my lower belly. So my abs weren't as protruding as much. But. Ah, it could be intimidating to anybody who is a beginner but there's nothing more welcoming than people in bodybuilding I think that people anybody any bodybuilder is very very welcoming to the industry and to the sport. So if you ever go to opposing seminar. Ah, if you ever get the chance. Definitely go. If you've got the chance to get posing coaching. Definitely get the ah take the opportunity because it can only benefit you just like ah you know talking to anybody just like lifting like a bodybuilder. It can only benefit you. So even if you know you're like oh I'm kind of on the fence. Not sure if I want to do bodybuilding just go to seminar see how it goes I mean. Even if you don't get 1 on-one coaching, you can kind of hear what the judges say see what they're doing on stage see what they're looking for see how people do it see the differences between each person you know so there's a lot of benefits to have from these um and then especially if you do feel like you're goingnna you're gonna bodybuild if you do think that. Okay, my plan is to bodybuild one day.

01:57:31.48

Paul Garny

Go to a opposing seminar as soon as you can and go to as many as you can as well that are reasonable I mean obviously don't drive 4 hours to a opposing seminar. Um, but if there's one you know within probably like half hour forty five minutes of you maybe an hour. Definitely go if you can ah because it only solidify your posing over time and that's if you don't do any posing coaching. Um, so I think that it's very beneficial. It's very fun. It was very good to do and I carried ah out a lot of it from it so just wanted to end or just definitely wanted to add that to today's episode because it is fresh in my mind. Ah and I think that I'm going to be more motivated now than ever because. I'm more intertwined with it now with my with the way I look at it so it was very very cool.

01:58:16.29

christophknoll

I'm telling you man staying alive combined with back and black as though as the routine song I'm telling you that is the that is the show stopper right? there but.

01:58:21.70

Paul Garny

Yeah, it's gonna be the box or drop or for all judges.

01:58:29.45

christophknoll

But yeah, well with that everybody I hope you enjoyed today's episode and we'll back be back next week with a brand new episode for you guys bye everybody.

01:58:38.42

Paul Garny

See you guys.


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