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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #19 - How to Build a Bigger Back


00:00.00

christophknoll

Welcome back everybody we got a brand new episode for you guys today.

00:04.90

Paul Garny

We got Paul and christoph here as usual for the hall of gains and I pertrophye podcast. We have our videos on today. So we'll see if we can utilize that we're all new to this so we'll see if we can post it with a video as well. We might post it just to our Youtube. Ah, but we'll see what the services allow hopefully we can post it elsewhere as well.

00:23.80

christophknoll

Giving you guys all the kind of content you want because I know how much you want to just stare into our eyes as we talk to you.

00:31.60

Paul Garny

Oh yes, yeah, exactly is way more intimate way more intimate way more personal. Um, so yeah I just stared straight in the camera with my blue eyes and blond hair.

00:36.16

christophknoll

Yeah, yeah for purpose if you don't watch the video. You're not going to understand what just happened but Paul just gave the.

00:48.78

Paul Garny

Um, so today we were going to be so this is what we're supposed to talk about last week we're going to talk about? Um, basically back movements and how to how to grow bigger back how to focus on different heads of the muscles within your back? Um, but we ended up just kind of shooting the shit last week so this week we're going to actually talk about it. Um, we're going to kind of do this.

01:09.55

christophknoll

This week's ah this week's clickbait is going to be how to build back boobs.

01:14.58

Paul Garny

Yes, yeah, you want to have a second set of boobs in the back won't back big enough for that. Um, so we're gonna be talking about that. We're going to kind of go through a series of ah sessions or the you know coming weeks where.

01:16.46

christophknoll

Exactly That's our click. But.

01:29.45

Paul Garny

Ah, each week is a different muscle group because our hypertrophy episode got received pretty well so I figured or refigured that we could do ah you know an episode on each general muscle group. Um, we might couldn combine arms with dets or something like that just because um. They're they're all kind of small muscle groups. So we might tackle all the small muscle groups in 1 episode and then do like you know back and then maybe like a ham day or maybe like a glute day or quad day. We don't know yet, we'll figure it out but back day alone is definitely really good. Option for us here are for this session because you talk to most bodybuilders and a lot of them will agree that shows are one from the back. So I think it's a good topic to really understand and you know good muscle group to really understand especially mind muscle connection and understanding the bio mechanics at everything and. Anatomy and the physics behind it because with back chest is the opposite of back literally your chest is essentially kind of like your latz for the front. Um, you know except it's kind of in the opposite direction. So you're pushing with your chest but you're pulling with your back. Um, so a lot of people call your pecs the latz of your of your chest. Essentially they're calling it the lats at the front but your lats ah fight gravity. Essentially you're pulling gravity away from the earth where typically chest you're pushing gravity.

03:00.40

Paul Garny

Towards it. You know you're doing push-ups. You're kind of pushing something along earth um, you know you're pushing like let's say a car for instance like that's what your chest does essentially right? but um, your back is going to be pulling stuff away from it. So you're going to be fighting gravity with all these movements. So I think understanding physics and how it targets the different muscles in your back. Especially bioomechanically is very important. Obviously you don't want to have everything anything too. Complex. Ah, you know I've talked about Ben Yains on here the Instagram profile much respect to him but a lot of his movements are just like so biomechanically focused. They're just overly complex and it's like yeah. Hypothetically this should hit the muscle perfectly. But at the same time this doesn't necessarily mean that it's going to be hitting it perfectly. This doesn't necessarily mean it works for everybody. So I think that understanding what these movings entail and how they hit. They're supposed to hit the back and whether or not it works for you. Are things that you need to understand going into your back day. So that's what we're going to be talking about here today.

04:01.35

christophknoll

And you said that chest your your pecs are just the lats of your back. That's why back is just the boobs of the of the front of the back That's and I think another thing that is really kind of a good place to start to is how.

04:09.37

Paul Garny

Yeah, flip it.

04:21.17

christophknoll

Undervalued I Guess back is for anyone outside of the bodybuilding world because if you stand and flex what you you can't see your back unless you have like a camera mirror setup where it's bouncing off and you can look at yourself. Other than that you literally don't see your back. So it's one of the tougher ones to stay disciplined for.

04:34.66

Paul Garny

Um, yeah.

04:40.32

christophknoll

Because unless you're taking progress pictures. You're not able to like in the moment see like for example for biceps you can do a bicep ah curl or like a flex in the mirror and you can see exactly how it looks and that's not really the case without a camera or a a phone for your back. So that's why I think it's. 1 of the more difficult ones to stay disciplined for again outside of the bodybuilding world because unless you need to utilize your back strength for like obviously people in you know construction or you know anything that requires you to be lifting a ton of weight from the ground. Obviously you need a. You know, very big back but outside of that it's very difficult to stay on top of it and from The Lifestyle Group Lifestyle Fitness group of people. We just say keep pushing through it. There are girls who love having a guy with a great back and if you're trying to get girls that's kind of ah. Ah, thing you need to have that in legs. So.

05:41.98

Paul Garny

Yeah, it's a good point you make actually that you can't see your back. It's much like your glutes in your Hams. You can kind of get an idea of what they look like um but you never really know what they're going to actually look like you can Even It's even hard to like understand it if you take photos or videos because that's not. What if you're doing for the photo of video is not how you naturally look. Um, so.

05:59.27

christophknoll

Well I think it's It's even more different than glutes and hams because glutes and hams you can at least feel like you could put your hands there and be like hi cool I like that. But back I mean I can't reach the middle of my upper back.

06:06.43

Paul Garny

Yeah, that's true.

06:13.68

Paul Garny

Yeah I can't I can't reach a lot of my back either. So I completely understand that. But I think like really the only way for me to understand where my back is is if someone like took a random photo of me or took a random video that I wasn't expecting ah but also back is interesting too because ah. I Mean there's a lot of there's a lot of ways to hit back. There's so many different movements you could possibly do and there's so many like oh this works. This doesn't work. You know there's so many different ideas these people have for how you should be hitting back. But um, when you're getting video of back your back at least when you're hitting it. What's cool about it is that um.

06:50.96

Paul Garny

You're most likely even if you're in a machine or something like that. It's really really good for videos and I just mean that by like your your back is very open to air and space for people to get videos. So ah, for instance, a couple weeks ago or last back day actually I was hitting. Um. Was hi headtting my ah I'm always for their cable pullovers single arm cable pullovers there. It is um and getting the video of it was very easy because my back was facing away from the cable machine into open space and the way the movement was going. It's not like I'm getting close the the movements getting close to the camera man like. He could stay just behind me and never worry about getting hit by the weight or anything like that. So I think that's cool about back is that you don't have to worry about like where you are as long as you're behind the person you can get a good photo or video. Um, but back is like I said also one in shows I mean every single mail division really takes back into account. Ah, men's physique literally half of the judging is on your back. There's front pose and back pose. That's it. So back is very important ah traps included ah whether or not you count traps his back or shoulders is up to you. Ah I think we'll cover traps on another another episode but for me. The way I consider traps is your middle traps are part of your back because they kind of sit between your scapula and then ah, which is your shoulder blades. But then there's also the top of your traps which kind of sits on your shoulders essentially connects your your lads and your doubts to your to your neck.

08:25.44

Paul Garny

I consider that your shoulders. So I I consider it 2 different body parts Essentially um so that's what men's Physique judges a lot of when you're doing the back pose is going to be your doubts your traps and your back and the way you're flexing it as well is going to play a huge role because for me I have a lot more thickness than I do withd. Which I need to work on and I'm going to start going to a different gym to start working on more Width because the gym I go to now just doesn't have the best options for Width which we're going to be talking about what movements to build with what movements to build thickness because that's really what it comes down to is ah you know you listen to any Arnolds back day talks or anything like that you would talk about how. There's thickness and there's Width and you got to have both. Um, so you know building that up, you know, having both of those attributes is going to be imperative to winning shows. Ah obviously you can have a really good front and like ah good back and win as long as your front is absolutely fucking dialed to the fucking gills. Ah, you know you're you're lean as shit and you also have a perfect perfect front. Ah then you might get a chance of winning. But if you don't have a dialed in back then you're going to have a much harder chance of winning. Um, if you're going to be competing a immense's phsique which I think so a lot of our listeners I believe are on kind of the beginner intermediate side. Ah, which a lot of you most likely haven't competed yet if you plan on competing So With that being said, men's physique is most likely going to be your stepping stone to get started and in bodybuilding um, not necessarily. That's where you want to stay. But that's it's that's probably where you're going to start go ahead and you're laughing.

09:56.16

christophknoll

Now Now go go right into. Men's open. Do not do not do anything else. Go right into the big division.

10:03.18

Paul Garny

Yeah, skip right on through skip right on through and go straight to super heavy weightight just go straight to £300 just skip all the fat bill to just build straight muscle only that's that's Akita.

10:07.80

christophknoll

I.

10:13.95

christophknoll

Compete compete in men's open when you're still 61 ah

10:16.82

Paul Garny

Yeah, so here's the thing when men's open if you don't know if you're kind of new to the gym or kind of new to bodybuilding when you if you think so when I start with my coach. This is this stuff I Want to mention because this is the the more I'm in the gym and the the more experience I get the more I realize it's true. When I started I wanted to be men's open super heavyweight I wanted to be fucking massive like that was my goal and I would still love to be massive but knowing what I know now genetically speaking I am fucking not built for that shit and if you're built for men's open even like just like pro level. You're going to fucking put on muscle like crazy.

10:44.19

christophknoll

On.

10:52.81

Paul Garny

You know there's there's dudes that are like 1920 years old that are of twice my size and that's just because they're genetically built to put on muscle. Ah you know like Dorian Yates I fucking 18 or nineteen years old was fucking massive like. natural too apparently he said he was natural at 1819 he's very open about a steroid use. So I believe him when he says he was natural at that point because why would he lie about being taking it at 18 but then not lie about anyways. I think that he was natural at 1819 like he said and dude fucking looked insane. So genetically speaking. If you're going to be competing a men's open. You will know you'll put on muscle like a motherfucker without even meaning to so I think that's like the the tall the telltale sign and I don't mean like oh like I'm responding pretty well I'm putting on some muscle like you're you're in the gym 2 3 years and you're still fucking packing that shit on. And that's when you'll know. Ah you know you're you're getting enormous without even really trying. There's a dude at the gym right now he's 22 years old dude's enormous. He's built for men's open but he get fucking squashed in probably a classic or men's physique because he doesn't have the structure for it. So everybody's got to work with their genetics. Um, and when it comes to back. Ah, your back is going to respond in very very different ways. Ah you're going to watch if you watch like lifestyle guys. Ah, the way they work back is entirely different from the way that bodybuilders work back. Ah, it's it's incredibly different.

12:19.24

Paul Garny

Ah there's a lot of like sled pushing a lot of kettlebell shit stuff like that is what you're going to see for lifestyle which ah will definitely get you lean and get you looking good if you just want a beach body. You can absolutely do stuff like that you know resistance span shit body weight stuff kettle bells all of that. Will get you to a place where you're going to have 6 pack abs. You're going to look pretty lean. You're going to have some muscle tone. You're going to have some you know muscle size even um a good example of that is um Garrett from ssta key what is his last name. Let me look up his last name. He's a really good example of um Garrett Miller so Garrett Miller is a good example of a lifestyle lifter in a sense if you follow his content. Um i. He's kind of the reason I started in the gym in the first place is because of that show he has to key but he's a good example of ah what you can achieve naturally lifestyle wise if you just focused on key movements body weight movements pushing sleds for legs stuff like that. Um a lot of like um. You know interval training interval trainings. Huge for stuff like that. Um, you can build a pretty good physique but we're talking from the bodybuilding perspective which um, you know is there's so many facets to back. It's going to be a pretty in-depth conversation today. But I mean I know I'm kind of rambling right now.

13:40.10

Paul Garny

I Just wanted to set the stage and set the expectations for this episode So that way you know what's going to be coming up. Yeah yeah, actually that's that's a good pun. We're going to set the stage for bodybuilding competition. Talk.

13:46.73

christophknoll

Nice play on words set the stage as we just finished a little bodybuilding talk. Ah yeah, get that spray time on and get ready to listen.

14:01.42

Paul Garny

Yeah, yeah, there's um, you talk to anybody who works at a hotel that ah that's near a bodybuilding competition. They'll say that the worst conventions are bodybuilding conventions and bodybuilding. Yep.

14:08.77

christophknoll

Yeah, because you got to wash the sheets like 3 times just to get the spray tan off.

14:15.25

Paul Garny

I was I was surprised by that I was reading ah or I was actually listening to a Youtube video of a guy reading out. Um, one of those like r four slash x ask or whatever Reddit posts so it was like it was a question it said hotel workers. What's the worst convention near you like what's the worst one that you guys encounter. And like the top like 3 answerces raw bodybuilding and I'm like damn I was expected I was expecting like comic con or like like anime stuff like just because like they don't really a lot of them. Don't really wear deodorant and shit like that and it's like a problem so I'm like okay maybe that are like.

14:37.22

christophknoll

Um.

14:50.23

Paul Garny

Maybe like ah some like older people stuff like of just like a yarn or convention or some shit like that or like tub work convention. Yeah, there's conventions for everything you name it. There's a convention for it 100% Google it. There's a it's like rule 33 or whatever it is. There's a convention for everything.

14:53.70

christophknoll

You say yarn you There's no way. There's a yarn convention.

15:08.57

Paul Garny

Synthetic yarn and fiber association conference the 20th April and Twenty first of April that's in Charlotte I told you I don't do. There's a good veget for everything. Ah, it's called fiber fest. There's one called fiber Fest Carolina Fiber fest

15:09.45

christophknoll

I Hate this I hate this I hate this you better go to that you better go to that.

15:25.62

Paul Garny

I Told you it's knitting crocheting weaving felting all different kinds of like yarn stuff. So like that's what I imagine yep muscle fiber striations Alien gains. Yeah, so.

15:28.82

christophknoll

And speaking about and speaking about fibers the fibers in your back need to be worked consistently and yeah, there's our theres our segue Otherwise otherwise we'll talk about yarn for an hour.

15:44.48

Paul Garny

It was just surprising to me. Yeah, yeah,, let's not get into that. But yeah, it was just surprising to me that but it's also not surprising because spray Tan is such a staple within bodybuilding which is also interesting to me because it's like you're It's a weird topic Because. We'll get into back in a second I just sort of mention this. So we're talking like we're talking about bodybuilding and it's like Okay, what's the ideal physique for men or women or whatever it is. What's what's the best we can get our bodies to right? That's the idea behind bodybuilding is let me show you I put in the effort with food training to get to this point. Let me show you what I'm offering. Um I think I have a better physique than the other people here. That's what bodybuilding is and through my posing and through my stage presence and through what I've done in the past the journey to get here and you know whether or not you took drugs or not um, this is this is what I'm presenting as my physique. Then they're like you know what we're going to just douse everyone in fake spray Tan I'm just like why not just present us the way we're supposed to be you know like.

16:47.68

christophknoll

So the the 1 thing that I'll push back on that is that I know for effect when I look at my quads I know when I flex I can see a little bit of definition like in terms of like the teardrop and whatnot. But if that. What would the the spray ta is just like overemphasizing your your ridge lines. That's what it does so it helps to provide extra definition on stage gets something because my thought because my thighs are white as all hell like they've never seen the sun.

17:17.98

Paul Garny

Um, yeah I mean if it's done well.

17:21.90

Paul Garny

Yeah, yeah.

17:23.71

christophknoll

So that's why it's very difficult to see the lines of like obviously I'm myself and I so you know I over analyze myself so I'm able to see them. But if other people want to see them. There has to be some kind of color to provide that little bit of definition.

17:30.51

Paul Garny

No.

17:39.90

Paul Garny

Which yeah, okay I can understand that. Ah, but there's also times where the spray ta isn't very good, especially like regional shows like sometimes the spray ta is not the best. It's very orangey but my other argument too is that if that's true if like let's just say. You know every single person needs to be tan for the show. Why don't just get the tanning done on your own. Maybe that's part that should be part of the process is coming in Tan but like a natural 10 like I would go to like a tening bed or something and like start getting tan within my sixteen weeks or something go for like four months get tan use the sun and whatever and that's part of the show is that like not not it's judged but your tan overall needs to look good. You know because like there's been issues like and I think um, who was it. Ah oh is hunter lebrada.

18:21.69

christophknoll

While.

18:29.11

Paul Garny

Had an issue where he was guest posing and they spray tanned him and he was bleeding the spray tan which is like it was like his sweat was pulling it off him so it didn't look good and it's like this is what I'm talking about like the spray 10 can kind of sometimes ruin the look not that that's always the case. But um I just think that it's just interesting. Aspect of bodybuilding is that spray ta is involved when spray Tan isn't even like because like drugs aren't natural but like spray Tan isn't even like your actual skin color like you're fucking up your whole skin color and it's only temporary you know.

18:59.46

christophknoll

Well, the thing is with with a real tan. It's literally like cooking a chicken skin like you you are doing damage excuse me to your skin whereas a spray tan is essentially lathering yourself in like an oil and it's intended to come off. So obviously.

19:09.55

Paul Garny

If. Yeah.

19:19.46

christophknoll

You know and the bodybuilding world. We're not exactly super focused on longevity I mean we like there are ways to to do it. But we're not that's not our primary focus so I can understand why the mindset of not caring about longevity and just going for the real 10 would be worth it. But I think that's one.

19:22.36

Paul Garny

Um, yeah.

19:39.25

christophknoll

Side of things that people are kind of drawing the line and saying all no, we're going to. We're going to focus on just natural and then we'll spray this on for one two days get it off done.

19:50.71

Paul Garny

Yeah,, that's fair I think you think it's an interesting topic because there's there's good and bad to It. You know? Um I Just think if it's done Well, it looks great, but there's just times where it's like if it's not done Well, it's like why even bother you know, like that hunts a Lebrada situation. It's like. It wasn't his fault that that happened you know so I didn't really and he was guest posing. Anyways, it's not like for a show So I was just like it just sucks for him because it made him look bad even though we all know he doesn't look bad. He was guest posing like he's clearly like ah you know an expert in his craft but it just it didn't It didn't look well. But. It is what it is. Ah, it's just an interesting topic to talk about and you'll you'll hear different opinions on it. Um, and anybody who's outside of bodybuilding will say that they don't like how ah bodybuilders get spray hands Stud like my wife is like why do they look so orange because like they'll spray ta their whole body but then like pretty much leave their face and I'm like.

20:41.99

christophknoll

So that's the thing. Yeah, nothing's worse than a pasty white dude who doesn't get anything under his face and it's just easy to see.

20:45.58

Paul Garny

Yeah, and yeah, yeah, right? And that's like that's another thing to mention to is like I showed my wife you know photos of bodybull and stuff like that I'm like this is what I want to look like blah blah blah this is Seabomb. He just one whatever. And she like would point out the tan. She'd be like why does his face look so white but the rest of his body looks orange I'm like well that's just a spray tan. That's just part of it like you have to get sprey tan even even if you have a very very dark complexion. They still add a little bit of spray tan wherever they need it but it ends up working in my favor and is going to end up working in your favor because spray tan. Also hides your tattoos a bit where so ah, something to mention is tattoos in the past have been very frowned upon within bodybuilding it's changed over the years it's gotten much better over the years um but spray tats do hide your tattoos quite a bit. It's not as obvious. So for me having a sleeve. Um, so if you having your tattoo coming up soon and that one under your forearm. It's not that it's it's it's not anymore that it hurts our physique but it doesn't help you know if you don't have tattoos, you can see more definition which is just the reality my right arm looks better than my left arm. But that's because of the tattoos. Right? So the spraytan is going to help with hiding that. Um but I don't want to keep going on this topic I we keep going out on topics like we did last week and that's why we didn't even talk about back at all. But yes, let's talk about back where did you want to start stuff any ideas where you wanted to start today and anything in particular.

22:03.80

christophknoll

And.

22:13.85

christophknoll

You want to be uber careful about your lower back I think that's I think cover our safety bases. So when especially when you're not hitting a back movement and you feel your lower back getting triggered. You've done That's like the golden rule of the gym.

22:17.73

Paul Garny

Um, yes, that's good. Ah, but.

22:31.82

christophknoll

Like if for some reason you're triggering your lower back on like a dumbbell curl. You're doing something wrong. So in terms of a safety like perspective whenever you're hitting some kind of back movement. Even if you are targeting your lower back which is there are plenty of movements that do that.

22:36.62

Paul Garny

Right.

22:49.90

christophknoll

Want to be very careful because that particular area is what connects your like if you think about your spine. It's what connects you to your lower half of your body and quite literally one tap of a hammer on your lower spine will paralyze you from the waist down so you want to be uber careful. When it comes to doing any kind of movements and you feel your lower back being engaged just because the risk factor is so so high. So um, an example that I like to think of is like when you when you do like rows and you angle yourself in the position. Like essentially to to hit your lower back on a row you have to be on like an Uber decline I feel like yeah yeah there you go? Um, but when you are when you're activating that and you feel it I would focus like I would do.

23:33.71

Paul Garny

Lower lat lower La We should clarify lower lat go ahead? yep.

23:47.54

christophknoll

Max Time undertention for that. Not volume just because you want to feel the muscle get it going but not overwork it because if you do like a volume set for your lower lats. It's you you just increase your risk factor And. Again, we preface earlier how in the bodybuilding World. We're not always worried about Longevity. This is one of those areas. There's no give there's no give for like you have to be very very careful with that section. Um, so I think just from everything that's kind of where we need to start because.

24:05.00

Paul Garny

A.

24:18.90

Paul Garny

Yeah.

24:19.83

christophknoll

If people go and do what we say for this episode and they engage their muscles and then they walk out not being able to stand up straight I Think that's a problem so focus you have to really think about what you're working and make sure you don't mess with your body too too much.

24:26.82

Paul Garny

Yeah, yeah.

24:36.79

Paul Garny

Right? Ah, your lower back. It's a good thing to preface everything by your lower back if it's not a lower back movement specifically should not be activating. Um even on like days. You know you're gonna have that with like days legs is also move so. Your lower back is ah is a key component within your core. Ah, you know everybody's going to argue what's in your core. What's not in your core. The reality is your entire body is part of your core. But really the biggest components to your core. Believe it or not is going to be your legs. Um your hips. Lower back and your abs. That's where a lot of your core comes from. It's the center of your gravity center your gravity center of your mass. That's going to be contributing to your core so having a strong core. Um, a lot of that is built from your legs especially when you're standing. But when you're sitting. It's going to come from your lower back and from your Abs. So. To not target your lower back when you're new to the gym. Ah, it's going to take some mind muscle connection and I know that you know Ben Yains is one of these people who says my muscle connection isn't everything ah my most connection in my opinion is extremely important. Ah you know you don't have to have mind muscle connection to work a muscle. But. Ah, to target specific heads of muscles to target that muscle specific way. A good mind. Muscle connection is going to be very important and not targeting the lower back will take time There's when you're new to the gym you're going to hit your lower back and that's okay, but just make sure that you're not overloading your lower back. Ah, and you're not.

26:07.36

Paul Garny

Injuring yourself in that sense because there's going to be days where like when I started out there was days where like the next day my lower back was so incredibly sore because even though I was doing you know x back movement. My lower back was still activating now I've been in the gym long enough to where I can target specific muscles in my back. Which is a really cool feeling when you build up mind muscle connection because I've told everybody before it's it's a click it clicks in your mind everything just it just works all of a sudden. You're just like wow I can really feel it there now. So when you get to that point. It's really really cool feeling. It's really fun to start to experiment with different movements at that point. But until then your lower back is going to activate a little bit. It's just something that your body is used to using. You know you're hunched over like I am right now I'm hunched over my seat. Ah, your lower back is activated in that sense. You know you're driving a lot of people activate their lower backs when they're driving. You know it's it's just a muscle that we end up, you know, activating a lot so not targeting. It is very hard. And it's it's okay, if you hit it a little bit. It's okay, if you don't mean to hit it and you just feel it activate um, but part of lifting is a skill lifting is a skill that's going to take some time to learn and one of those things is not activating lower back when you don't plan on activating it. So ah. There's going to be lower back movements that will help with building it when you get to the point where you don't target it at all on like you're targeting it not hitting it when you're not targeting it. So um, you know whether that's lower back raises on you know, ah some sort of.

27:39.93

Paul Garny

I forget what they're called the little like yeah yeah I always forget I want to call them Roman Chairs but they're not roman chairs wait. are they wait no am I are they roman chairs no they're Roman Chairs have been chairs is what I'm thinking of.

27:42.36

christophknoll

Yeah, they got the pads and you just go down. Ah no, they're not yeah no Roman Roman Chair is what you're doing for um for for.

27:59.45

Paul Garny

So it's a roman chair a captain chair um is for your lower abs. Um, or like you know leg raises stuff like that. Um, yes, so that's a captain's chair. So Roman chair is what I'm thinking of yes. So if you're doing like you know back races and roman chair or um.

28:06.68

christophknoll

Um, yeah, um.

28:19.21

Paul Garny

You're doing ah you know, lower back like extensions with the machine. You know the the how did I get the romantic gym I meant Roman Chair romantic gym is like a dude just doing pushups with this girl on his back. Um, so whoa whoa too early for that.

28:26.21

christophknoll

Oh o well all it's not valentine's day yet god yeah.

28:38.62

Paul Garny

Um, so there's also the machine you know the gym I'll be going to for back soon will have that machine where it's a pad that kind of connects to your middle back and you kind of push it backwards. Um, it's essentially the same thing your lower back essentially just. Helps your glues in your handss raising your your upper torso up it Arches your back it helps with keeping your back straight. So that's all the movement's really going to be doing is just hinging at your your hips essentially so like I said it's going to be okay, if you if you target it a little bit. You feel it a little bit. It's okay, just just be careful. Not to overload it. Then that's when you hurt yourself and that's when you start damaging your spine and you know that sounds kind of ridiculous because you're hitting a muscle but you can actually genuinely injure your spine and back is very very a lot of the movements are very very hard to learn deadlifts is one of the hardest movements to learn effectively. Ah so. If you're not learning it effectively or you're not, you're doing too much weight. You're going to feel it and back is definitely a muscle group. You need to start out light. You need to put your ego leave your ego at the door and just really focus on squeezing whatever your muscle you're working on whether that's your terrorist major minor your wrong boys your latch your lower back your traps. Whatever it is um, you need to be focused on targeting that. So 1 thing I did want to add from what I said earlier is that I consider romboids which is your lower traps. A lot of people call it your lower traps your middle traps. Ah part of your back where your traps your upper traps that connect your.

30:10.10

Paul Garny

Your shoulders and your dellas and all of that to your lats and your your back your neck. That's your traps So Well I'll focus when I when I put um the ah when I put the this episode up on the blog I will put a good diagram of the muscles in your back. So your rom boys are gonna be like kind of your lower Lats. Um. There's going be rombo major minor and then there's going to be a trap your traps connect directly to your neck into your head. So I do want to connect correct myself there I Also really really fast and we'll get back to back I do want to correct myself. Um, Carterin Um is not technically a sarm. Um, let me look it up exactly what it is I Forget the term for it. Um, it's a PPA R Delta Receptor agonist. Um, so what that stands for where is it? Why might? Um, why can't I find it. Ah. So sarm. Okay, so it's ah it's a paroxysm proliferator activated receptor. Um, so it targets differently than an androgen receptor Modulator does so a sarm ah activates Androym Specific Androgens specifically where. Um, Ppe a R agonists target a completely different thing. Um, it's going to help with reducing triglyceride levels causes more Insulin sensitivity sensitivity enhances, glucose metabolism and enhance enhances Fatty acid Metabolism. So Overall, you're going to get more metabolism out of your your system.

31:47.00

Paul Garny

And it's also going to help with cholesterol. So that's why I feel I have better energy on Carurin and that's why it helps with cholesterol and overall losing weight because it targets all of those different fatty acids and everything for energy usage I want to correct myself there so getting back to back. Um, we'll go into the different muscle movements and different muscles on how to target them. But. Your lower back is going to activate and it's okay and that's part of what a lifting bell is for ah is going to be kind of keeping your core tight keeping your back from keeping your lower back from activating do not do not I will die on this hill to the day that I die or fight on this hill to the day that I die is. Do not use your belt your entire fucking workout. Shit's so like I hate that shit and like I can understand if you're trying to bring in your waist Whatever but it's like dude that's not how you do it. You do vacuums you do ab movements like you lose weight do not wear your weight belt your entire like that's like.

32:25.45

christophknoll

For every muscle group.

32:37.47

christophknoll

Got.

32:42.46

Paul Garny

Way wearing your your lifting belt for all of your workouts is like when your kneeece leaves for all of your workouts. It doesn't fucking do anything like you're just making your core weaker. Yeah, just wear cores site touch I fucking there's do there's believe it or not.

32:52.11

christophknoll

Be a man and just wear a course set. But.

33:01.40

Paul Garny

There's so many immense physi competitors that wear fucking coresets when they lift. It's opid so there's there's um I used to have one. There is this um, kind of like wrap thing I lost it I don't know where it is. It's like seventy bucks or something and it goes around your waist like your your torso and it.

33:02.36

christophknoll

I Believe it I believe it.

33:18.52

Paul Garny

It's not really a lifting belt. It just kind of you pull it in and you velcot across and it keeps your core tight and the point is is that when you're doing movements and you're expelling like you're not expelling like when you're using muscles within that group. It keeps it tight. So that way you're building the muscles within there but you're keeping them tight. It keeps it all together. So that way your waist. Looks visually smaller when you wear it consistently at the gym so I can so kind of understand that it does kind of kind of like stop your breathing a little bit like because it pulls in your belly. It's harder to breathe while wearing it. But there's due to wear Legit Fucking Corsets. And I'm like dude you look like you have tits right now because your coreset is pulling your fucking boobs your pecs right? over them like you look legit like you have tits ah core sets are just not something that should be ever used in bodybuilding that is it's so unnatural to wear a coreset. And it alters your organs your alters your bone structure. It is not good for you. So do not ever wear a corset if you're a bodybuilder or just in general I think you in general.

34:16.43

christophknoll

And what Paul was saying to about wearing a belt to obviously not in every workout excuse me um, not in every workout but um, and an example of when you're not necessarily in.

34:20.50

Paul Garny

So.

34:31.33

christophknoll

Supposed to be engaging your back and you're just wearing the belt to provide extra support would be squatting because squatting you want to make sure to keep a very you know fixated position with your back. So that way you're getting just full activation from your quads and your hamstrings as you do that particular movement. So that's why. You'll see people in heavy sets using a belt for squats because that's essentially that's exactly what they're doing. They're just supporting their lower back and making sure that when they put all that weight on themselves. They're not actually you know crunching their back or anything. It's just going all with their legs so that's just 1 example. Um.

35:06.32

Paul Garny

Um, the feet.

35:10.34

christophknoll

Of when someone would wear a belt on a non back day.

35:13.79

Paul Garny

Yeah I think that the only time you should really be wearing a belt is if you are going to be putting a lot of strain on your core and you don't want to be putting that strain on your core so like squats is a good example of that any sort of variation of deadlifts. Um. We're also talking like not even every set of that just do the heavier sets the sets where like you can feel your course or and get tired. You know like when I'm doing squats I'll do like a plate and then I'll do two plates. Maybe even 2 plates in a quarter without using a belt I'll throw my nice these probably second you know so with the 2 plates just because i. I'd rather prolong my knees than anything um, but like your belt should only really be taken into account or be used when you know you're going to be going extremely heavy on whatever you're using. Ah you know I was doing walking lunges so my entire leg day on Thursday I didn't use my belt at all. Um I did. Ah, hack squat linear hack squat which is very interesting I'm not sure if I'm the biggest fan of linear hack squat machines. My first time really using it. Um, then he used a dual-like press machine. Didn't use it then? um I also did it with walking lunges. Oh no I did use my bell actually that day so walking lunges I got to.

36:27.00

Paul Garny

As far as good stats I did a plate on each side. So one thirty five for 10 um for each leg and then I did um, straight leg dead lifts for hams and that's when I used my belt was when I got up to 2 plates and I only used my belt for that top set for 2 plates on each side which so two 25 I think I got like. 8 or something out of it I think I put another 10 on each side and only got like 4 I forget what it was exactly I have to take a look but ah, that's the only time I use my belt so like you should really even though the the movement might target your core a bit more only really use it when you need it. It's an accessory something's supposed to help with your lift. You know you don't want it to. Hinder anything if you're wearing it all the time you're going to weaken your core you're going to weaken your back. You're going to weaken your joints that rely on your core. Ah much like Knee sleeves you should only be using knee sleeves or knee wraps when you absolutely need them. You should not be wearing them when you don't need them because then you're just going to weaken your knee joints. Ah because you're going to start relying on those knee sleeves. So. I think that something that I've always believed in is that you should only use these accessories when you absolutely need them the more you use them the more you're going to need them. Ah, you know I know plenty of guys who wear like they do like a warm up on chest and then of a sudden they're wearing an elbow seems the rest of the workout and. They have to start doing that and keep doing that because their elbows are so bad now their elbows rely so heavily on it that their tendons are weak. Their joints are weak. They have to keep using it so the less you use accessories the better. Um, so like you're saying stuff you know.

37:55.32

Paul Garny

It's going to help with your lower back now activating another option for for your bell is going to be your dead lifts If you're doing heavy heavy dead lifts or rack poles something like that you want to focus on your lats. Ah do it on the heavier sets. Ah your rose as well.

38:05.74

christophknoll

I gonna say those are the only 2 movements that I ever actually use my belt for squats and deadlifts and my coach my coach doesn't have me deadlifting right now. So I'm literally just using it for squats.

38:11.31

Paul Garny

Yeah, that's fair.

38:18.90

Paul Garny

Yeah I mean deadlifts deadlifts have their place I think that hypertrophy wise there's going to be better options than straight deadlifts are back. Um, sometimes I'll throw deadlifts in there for an overall um, insane compound movement. You know it's going to target a little bit of everything. Um, but I try to target my last as best I can um but rack pulls like which is part of your plan now. Um rack pulls is designed to just be the part of the deadlift that your lats do that your lats are targeting or targeted so up until so with the bar being just below your knees anything past that or up. Higher than that is going to be a latz anything lower than that is all your legs. So your that's why they call so dead Liftfts are the entire behind or back of your body not that it's just your back. But it's also your hands you glue your calves your lower back your traps that's what deadlifts target ah, it's your entire back of your body the front of your body isn't doing anything really? so. You need rack pos that's the lats when you're doing anything up until your knees. That's all legs. So ah, you know I think a belt for heavy rack pulls could help also a belt for heavy rows can help too. Um, when you're starting out with rows you want to go really really light. You want to make sure you're really squeezing. Ah, your last, you're really contracting really well stretching them all the way out. Um, you don't want to round out your back. Ah, we'll get into more of the actual form of different movements. But when you're when you're targeting your when you're doing rows and you're getting really really heavy. Um, you know like past a plate is pretty is.

39:49.59

Paul Garny

Pretty heavy for a row if you're rowing past the plate you're you're relatively strong. Um, at the very least, you're pretty strong. You're definitely stronger than than most people that don't go to the gym. Um, you should be using ah a plate at that or a yeah belt at that point. Um, because you're going to be putting a lot of strain on your lower back. To stay hinged at the degree that you're staying hinged at you know whether it's ° or higher or something like that. Ah so that's that's I think an important time to use the belt is when you're doing heavier heavier rows. Ah obviously you don't want to use them all the time you want to keep your core Strong. So Don't use your belt for every single set like I said But. Ah, for the heavier sets where you really want to just target your lats and really go as hard as you can without injuring yourself or really targeting your lower back then that's when you use a belt.

40:31.26

christophknoll

Yeah, and it's just really important like Paul said not to use it for every time because part of what we're doing when we hit back? is you know, working on a muscle that might not be 1 that you're really disciplined on yet so in order to for you have to force yourself to not use it because.

40:35.31

Paul Garny

Um, and if.

40:51.21

christophknoll

It feels good to have a belt on and we'll lift a ton of weight but at the same time you it would be way more redeeming to be able to move that weight without the belt and so in order to get yourself to that point you have to build up to it so using the belt less and less is kind of where we should be focusing on with.

41:00.94

Paul Garny

Um.

41:10.48

christophknoll

When you're thinking. But basically if you have to think about using the Belt. You shouldn't use it unless you feel like you're doing your max set or something like that you you really shouldn't use it outside of that that the people that wear it around all the time they're they're the they're the just the. The nubs of the gym.

41:30.15

Paul Garny

Yeah, it is. It's it's very like some glo gobliny to kind of do that like there is like I used to go to um, vanarchy and Gardner Massachusetts and there is a lot of newbies there because it's kind of like underground kind of bodybuilding focus. There's a lot of newbies will wear. Ah.

41:35.45

christophknoll

Um.

41:47.40

Paul Garny

A belt the entire time even doing like chest and it's just insane to me that like that's even part of your like thought process is you know what? I'm going to target my pecs. Let me put on something that doesn't allow me to target my lower back. It's like what you don't need that shit. What are you doing? um.

42:00.61

christophknoll

Who.

42:06.27

Paul Garny

Another thing to add to ah is there's different kinds of belts If you're going to be going for bodybuilding for Aesthetics. You're going to get essentially the belt that's thickest at your lower back and then thin in the front. Um, essentially what that's going to do is going to help with the front of your body bunding more you're going to be activating your abs a bit more. Um, and it's going to be keeping your lower back Stiff. You're going to see a lot of bodybuilder not bodybuilder a lot of power lifters a lot of Olympic lifters using the um, the latch belts. Ah, which they have their use but not in bodybuilding ah the latch belts or belts that are symmetrical all the way around are going to just make it more difficult for your body to bend for your body to move. That's why they're good for dead Liftfts or Sumo Deadlis, especially ah but they're not really good for anything Else. You don't want to be using them for in my opinion you don't want to be using belts like that for squats because you're not allowing your upper body to bend or move at all with the Weight. Ah bench is another thing that's whole other topic as far as powerlifting goes I don't know. Why anybody would ever use a bench a belt for benching I've seen people do it I don't know why but there are different kinds of belts and ah I Just always Recommend. You know the typical belt that's thick in the back thinner in the front. Ah, that's also double latched for the buckle itself. It's going to keep. From ripping because if you have one Latch. It's going to Ri the holes much easier because you are going to be putting a lot of weight on the belt. So It's gonna be ripping it a lot easier when you are putting the weight on the belt because when you're breathing, you're gonna be stretching it Out. You're gonna be Putting. You know your your abs gonna be flexing and all of that so something to keep in Mind. It's just a longevity of the belt.

43:43.22

Paul Garny

And then also um, where you get the bell is going to play a role too because a stitching can come loose. Ah the colors can start to fade away the leather can start to peel. Um, so I think that you know where you get a belt. How much you spend on it is going to directly reflect reflect. On how long that belt lasts just like any other accessory lifting straps um sleeves any sort of sleeve any sort of clothing. Everything's going to whatever you pay for, especially when it comes to gym accessories. You're going to get your typically you get your money's worth I mean we're talking when I mentioned money's worth. For nice leaves for instance, a lot of them are kind of the same thing which is kind of what I was directing you towards christoph. But if you really want to go to like next level sleeves you're going to have to spend double the money and it's like do I get a really good nice leave for sixty bucks or do I get like. Next level. Amazing kneecele for like over $100 it's like for bodybuilding. It's really not needed to spend so much money on thick sbds knee sleeves. Um, but when you're getting a belt um something I did I got a belt for my birthday 1 year it took four months for them to make it and they got it was custom made it was stitched in garney with my last name. Um, so I still use that thing I've been using it for about 2 years or for over was it no for about a year and a half now and nothing is still going strong strong as hell and still looks great. There's really no fading, no bleeding like nothing like that I mean it looks used, but that's about it and.

45:09.98

Paul Garny

I Really recommend to anybody if you have the money go to iron attitude iron attitude belts. It's Cardillo but way cheaper. Um, Cardillo is very overrated in my opinion but iron attitude belts all day long I will preach them all day long. They're great. They have all different kinds of materials they have like snake skin belts and and crocodile belts and. Custom belts and all of that. So Um I recommend that for everybody who wants to if you have the money to spend on the belt. Get it from Iron Attitude. That's my opinion. Yeah.

45:40.26

christophknoll

And focusing back in on back for our lower lats just a couple exercises that I think are at least my personal favorites. It might not be what I'm doing right now just because I don't get to pick my my what I do in a workout anymore. Um, but i. What a couple of my favorites for hitting like really activating that lower lat area. Um the number one that I would always do is wide grip lat pulldowns because as you make yourself this is where we talk about you know Width and and essentially girth.

46:16.49

christophknoll

But um, when you have your arms out that wide and you pull them down if even if you do that just now without any kind of weight or anything you can feel that the muscle that is being really contracted is down in the lower part of your back. Um, and so to be doing that for progressively overloading that weight as well. Um, not just going We. You never want to do you know lightweight and never pushing yourself to failure just with lower back when you when we say failure for lower back. Um, it might not be as intense as a different muscle group just because again the high risk of Injury. So.

46:55.91

Paul Garny

Um.

46:55.92

christophknoll

I'm still progressively overloading and adding more and more weight. Um and dropping your reps to make sure you can do that is really important and ah personally that wide grip hat pull down was god I keep bur um wide grip lap pull down is a personal favorite of mine. Again I don't get to do it anymore because I don't pick my workout plan anymore. the closest I get to it now is it's a different movement um the I do chests supported rows and if you drive your dumbo to your hip instead of pulling ah up near your shoulders or. You know, upper section um upper torso section I should say so if you're driving those dumb balls to your hip that'll activate your lower line area as well. Um, so that is also an alternative so when you're doing dumbbe rose driving that dumbol to your hip area instead of. Ah, higher up in your in your frame that will hit your lower lat and kind of give you a little bit more opportunity to build that muscle group but especially from opposing perspective lower lats are tough to fucking control. I know Paul you and I talk about it every time I send you my pictures I somehow have a little bit of control over mine but that is just an incredibly difficult area to really flex and consistently control. So you just have to really trust the process and keep your discipline and keep working at it in order to get to that point.

48:12.19

Paul Garny

Um, yeah.

48:25.28

Paul Garny

Yeah, um, yeah, lower latz is a very interesting movement to hit because um the way so like what you were explaining the wide grip pull downs mindmost connection plays a huge role into the way that you hit movements and for me. I'm very different with that. Um wide grip pulldowns I focus more like obviously you're going to fill in your lats. But I also allow my terrace major and minor to activate so your terce major and minor when you're looking at a back. Someone's back. You know, let's say you're looking at like some doing a lat spread that ball. Kind of um between their traps or lats and their doubts. It's gonna be your your your terrace major in minor um it it looks kind of like your delt extended down your back a little bit. That's a very very important muscle to hit in my opinion I think that's going to make your back look much much better. Um. You know, even looking at like Arnold's back you know when he's flexing. It's there's the ball near his dell. Um, you know like his right dell it's goingnna be bottom left of his dell is where that ball is that's your that's going to be your terce major and minor connecting right there so das. Um the I let la pull downs kind of activate a bit. Um something. Keep in mind with la pull downs is the way you hit them too. Um because I see a lot of guys. This is something that you probably have done before not you necessarily Chris often and just mean like whovers listening. Um, when people do la pull downs a lot of times they'll pull it down and as they're pulling down they lean further back.

49:58.38

Paul Garny

And then when they let it back up. They go closer to the cable machine and more straighten out the back straight up and down. Um, you don't want to do that where you're going to want to do is you want to get directly underneath the weight. Um, when you're doing cable pulldowns. Let's say. For instance, you want to get you want to set up the the leg resistance things the the pads directly. Above your quad. So that that way you're squeezing your leg right into it. Um, so it keeps you nice and steady you want to go directly underneath the weight which usually means like your app should be touching the patch just about you. Want to arc your back backwards and then pull down and not Move. Ah, that's going to be targeting your lats perfectly. Another thing to keep.

50:33.32

christophknoll

I can just just interrupt real quick I can tell you why the 2 reasons why people do that lean method one. The ego is not left at the door and you can move a lot more weight that way but also the video of arnold back in back in the seventy s i.

50:36.53

Paul Garny

But that yeah.

50:41.78

Paul Garny

Um, yeah.

50:49.16

Paul Garny

Faith.

50:51.46

christophknoll

Couldn't tell you what the video was for but everyone misperceives that video is thinking. That's what they need to do because on his row on his pulldowns on his tbar rose he's like wildly moving around and everybody misperceives that as I need to do that every day to look like Arnold when.

50:55.67

Paul Garny

Yes.

51:02.36

Paul Garny

Yes.

51:09.31

christophknoll

You don't realize that that was probably for him like some kind of a burnout set or something where he's putting every last bit that he has into it or he's on like hour four or 5 because he he's one of those people who would do four or five hour long workout sessions. So people don't understand that that. It's being done for a reason separate than what they think they should be doing.

51:30.85

Paul Garny

Yeah, so to add to that. Actually that's a really good thing you bring up because that is where it originated from essentially ah for a lot of guys. What arnold is doing in his pulldowns in his rows is amazing and I do it in my role a lot. Not all the time but what he's doing is. He's stretching out his back as much as possible and then as he so like for his rows right? The reason anybody leans forward in their row is because of Arnold. Essentially so what he was doing in his close grip row. He'd lean forward to stretch out his back entirely then come back. He'd squeeze his back and then do the row.

51:59.37

christophknoll

Um, now him.

52:06.46

Paul Garny

So Not at any point from the stretching and leaning back is he doing the Row. He's just holding the weight essentially um so he's just stretching his his back out. That's all he's doing and then when he comes back up right? and then does the row. That's when he's actually doing the row his lap pull down is the same thing he'll stretch out his back entirely and then he'll get back into the position of the movement and lap pull down. Stretch out La pull down so you can absolutely do that if you do it properly but the lot of the problem. A lot of people is that they swing the weight thinking. That's what he's doing when really, that's not what he's Doing. He's controlling the weight in the entire way. They also thought back then that they didn't really know what time and retention was. So a lot of their movements were very fast. There was very fast. It was like lifting as many times as they possibly can in that set. Ah so that was the idea was stretching it out using the entire entire muscle and doing it as many times as possible. That's why he's doing it so fast but he wasn't suing in the way at any point. So these guys in the gym they're using a lot of momentum when they're leaning back to start pulling the weight and then as they pull back from from leaning back. They pull down with their arms and it's you're not really activating the way you should be um I mean for me my calistanic strength is not very good, but some of the dudes are the biggest backs. All they do for for anything like lat pulldowns is just simply wide grip pullups. That's it like they have some of the craziest lats and because they're just targeting it properly. They're not stretching it. They're not yeah I mean they're stretching it but they're not using Momentum they're not ah cheating the rep in any sort of way.

53:29.48

christophknoll

Yep.

53:42.72

Paul Garny

I mean my my coach recently I sent him my back day waits every single day I sent him my weights that I lifted Saturday of last week or sorry Monday of last week I sent him my back in he said I want you to start throwing in pull ups with your back day. He said just do as many as you can for 3 sets. And he said I want to see that progressively get higher each back day. It's gonna be a key movement to building your back bigger. Ah because my problem isn't necessarily the thickness is the width like I was mentioning and doing wide grip lap pullups like I can barely even do a few because they're so fucking hard. So for me cables end up working better. But I mean I'm doing like. 1 ne forty to 61 of solid 8 to 10 reps maybe for my top set and that's it. But I see dudes like just in the gyms doing 200 for like 8 and I'm like dude you're suing in the weight like you're not activating the way you should be um, something else to take into account is your your shoulder joints as well. Ah, with lap pull downs. Where your where your elbows are pointing is also going to target completely differently or it's gonna help with the with the rep. Overall. Um so when you're when you're doing lap pull downs wide grip or or neutral grip doesn't matter the way your elbows are pointing is goingnna target a little bit differently if you're gonna have them pointing in more inward you're gonna target. Um, you know more of your rombos higher lats. Ah, and maybe even a little bit of terrace major minor wider grip. You're gonna be targeting more of your lower lats. Um a little bit of your romboids maybe and that's about it as long as you know you're not specifically targeting anything else like I am um.

55:16.90

Paul Garny

The way your elbows are going to be gripped or your way your elbows gonna be coming down for the lap pull downs with a wide Grip. You want to keep your elbows almost parallel ah you know completely outright when you're doing it. Ah, but then for me when I do La Pull Downs I do a lot more neutral grip which is going to be more inward a little bit. Your hands going to be kind of your palm's going to be facing each other then that's when you're going to want to pull in your elbows a little bit more ah and then you also another thing to take into account to to really maximize the Rep. You don't want to be stretching your elbows all the way out either. If you're going to be stretching out your elbow is you're going to start activating your biceps without meeting to. Ah, to bend your elbows So Keep your elbows bent keep them locked and go until the point your back is fully stretched out. You're going to feel it. You'll know when your back is stretched out and then that's when you start your rep Again. So a couple of things to take into account for lapo nuns because that is a lot of people's core movements or main movements especially for warmups and starting it. Um, which I think is your starting rep right? isn't that your starting movement reverse Grip Pulldowns. Yes.

56:13.45

christophknoll

Ah, it's reverse grip. Yeah, so you're that because the reason for the reverse grip is because it's both a back and by day so you actually want to engage a little bit of your biceps on that particular movement. Um, no, but that's my.

56:23.70

Paul Garny

Is that what he said.

56:28.57

christophknoll

Understanding of it because that's the only reason that I would do a reverse grip pull down I understand that it also target I mean it continues to target your your lats. But the reason why that is you would do that over a neutral grip or standard grip is that you have.

56:31.70

Paul Garny

So reverse Grip pull down is the.

56:48.25

christophknoll

Like you're in a flex position for your biceps.

56:51.42

Paul Garny

So Here's my argument reverse grip pulldowns the way I would use. It is almost like pullovers so you have a pullover machine there at Empire which I think you should be Using. Um I don't know why it's not in your back day I think personally I would have done. If I was going to write your back. They would have done it a little bit differently I like the movements he has in there I Just think that you should use a little bit more back movement I think you should have a tricep in bicep day separate. But with that being said, the reverse Grip Pulldowns I would use them most almost as like ah pullovers. So when you're pulling it down to your chin you. You can absolutely not use your but but like you can use your biceps if you want to. But if you want to target your lats which you should be doing Here. You should not feel it in your biceps in my opinion. Um, you should be pulling from your elbows pulling from your back and just pulling it down like a pullover so pullover pulls it over your head pull down if you the way you sit. You can absolutely pull it to your back just like a pullover and then that'll squeeze when you squeeze there so thinking about it. It would be your wrong boys your terce major minor and a little bit of your meat middle Lats. So This is going to help with growing your growing your Width a little bit is going to be your your reverse Grip pulldowns. Um, That's how I would use empty person.

58:09.66

christophknoll

Um, I'm pulling he does have me pulling it to just below the chin so not going all the way down into the rep.

58:12.60

Paul Garny

Yes, yes, so both it says one point five second hold below the just below your chin. So yeah, so holding it here squeezing it and then letting it go yeah, that's all back like even just doing it without any weight right now if you're seeing the video.

58:19.57

christophknoll

Yeah.

58:30.68

Paul Garny

I'm doing it with no weight. Yeah, that's all back and that's for me that's all Terrace major minor and outer outer lat right? there. That's how it's targeted for me. Um, and then when you're at the bottom and you're squeezing right here. You can absolutely squeeze your lower lats if you wanted to.

58:48.17

christophknoll

Yeah.

58:49.96

Paul Garny

That's what I'm doing right now I can absolutely squeeze it right here holding the weight and then stretching it out if you go nice and slow focus on the negative and use your lat as resistance. Yeah, you can build your width for that. So. It's a good movement. Um, there's a lot.. There's a lot of that you can do with that. Um, Chess supported rows. Absolutely. Ah, phenomenal. Love Chess Support Rose T Bar Rose which are is he having you do Barbell T Bar Rows Machine. So yeah, Okay, so it's a machine so um is.

59:15.36

christophknoll

No, ah, it's the plate loaded bar now plate loaded bar. No no, it's it's loaded as a bar fitted into a into a.

59:25.70

Paul Garny

No, and I know I know what you're talking about. It's still a machine. It's not free weight technically.

59:31.18

christophknoll

I Mean there's there's no machine aspect to it's ah it's a pivot in the ground that you put and a bar into and then you just load plates into onto it.

59:39.15

Paul Garny

Right? I'm just saying the difference. So It's when you're talking when you're talking about the types of Movements. There's free weightight cable machine essentially ah for for most movements if it's a machine if it doesn't involve cables and is not direct free weightight. It's considered a machine. That's all I'm saying not that it's like pinloaded or where the uses pivot like ah pulleys or anything like that. Um, but because it's you know you're kind of sitting in a contraption that's using a full chrome is not freeweight because of that it's considered a machine even though you're in the.

01:00:08.85

christophknoll

Yeah, but in order to do it in order to do it without that it would be like a dumbbell you can't do it without one like that. It's It's literally just a bar. There's nothing else to it.

01:00:20.37

Paul Garny

No I know I know what you're talking about, but it's it's part of a there's a pit like I would consider Freeway T Bar Rose where it's an actual barbell and you're using like like a cable extension or like a cable grip is underneath the bar. That's what I consider free weight.

01:00:35.29

christophknoll

Yeah, yeah, that's yeah, it's yeah and that's what I'm saying I'm doing it's It's a it's a full. No, it's no, it's it's a barbell that's just like on a little pivot in the ground you plateload it and then I grab a narrow grip from essentially from the ah.

01:00:38.69

Paul Garny

That's what I can see Post. You're not.. It's not chests afforded T Bar rows. Okay, okay, yeah, yeah, okay. Yeah, okay, yeah, then that's free weight I was thinking you're talking about the chess supported one when I said tbar row machine. That's what I meant was like the chess supported one that you're kind of standing in so I'm like that's technically a machine because it's not free weightight.

01:00:52.96

christophknoll

From a pull down machine I go on I grab that and I loop that in and that's what I'm rowing with Yes, that's no.

01:01:08.72

Paul Garny

But I know what you're talking about now. Okay, Good. So I was wondering that because it says chess supported rows and then it says tbar Row. So I'm like are you doing another chessported row Essentially so you do a narrow grip T bar rows but you progress so your chests supported row is that more neutral grip or is that more wide grip. Um, okay.

01:01:26.40

christophknoll

That is a neutral grip. Um, from my last set just because if you read in the notes we're focusing the sets 2 and 3 are um way I could move for 12 but only doing for 6 to 8 and focusing on kind of contraction. And neutral grip helps the most in my personal opinion with focusing on the contraction at the top of the rep. Um, so that's why I'm doing it. Neutral group neutral grip there especially considering it's weight that I'm supposed to be able to move for 12 set or 12 reps.

01:01:46.92

Paul Garny

Yeah, no, no.

01:02:00.32

christophknoll

When I'm only doing it for 6 to 8 So it's it's just it's full. It's full. You know time undertention discipline like we're we're just building up focusing on contraction. A lot of my ah in a lot of the notes. A lot of the muscles.

01:02:01.00

Paul Garny

Okay, yeah, I'm looking at.

01:02:19.25

christophknoll

A lot of the notes are focused on not so much on the weight more so on the contraction and the pump like especially in in the arm exercises. You'll see it there.

01:02:24.10

Paul Garny

Right? right? So it says here on your body space workout log it says that you're doing dumbbell Incline rows for your chest supported rows is that what you're doing. Okay.

01:02:35.12

christophknoll

Yes, yeah, the so the incline Yeah, it's It's dumbbell on an incline chess supported.

01:02:42.86

Paul Garny

Interesting see I would have done machine ches supported rows. That's just my opinion because you have free weight for your other 3 movements so I would have done machine for that. Um, and then you got your t bar rows which are really good. That's another reason I want to start going to the other gym is because the gym I go to now doesn't have that pivot for barbell. For me to really lock in um and you got Smith Machine barbell rose and then you got rack pulls. Um so a lot of rows you're doing a lot of rows which makes sense and rows are for for thickness and then you got your pull downs and you got your rack pulls which are going to help with a little bit with with um so.

01:03:20.70

Paul Garny

Another thing to do to with that pivot that you're talking about where you put the bar into it is you can go at it sideways where the bar is perpendicular to the way you're Standing. You can grab the end of the bar and pull it to the side. So. It's kind of like wide grip. Ah, row essentially and that's going to help a lot with Width. That's the reason why i' go to that other gym is for that. Um, so that's going to help a lot with Width that's going to target your Terrace meet or minor your what your outer Latz That's going to help a lot with your your lat spread your front double.. That's what's going to give that illusion of Width when you're doing your front double and that's why I need to work on that because my width is just not there. Um, thickness is the.

01:03:58.50

christophknoll

Um, for what we were just talking about with the T bar row. Um I think that's one where you can utilize Backst stretching in a better way than the other like we talked about the basically the swing motion of the.

01:04:13.53

Paul Garny

You know.

01:04:14.58

christophknoll

That pull down and the and the seated row. Um I Think the T bar row is because of how you're hunched over on it I think stretching out and like almost giving yourself more space down in the absolute negative and like forcing yourself to go deeper into it I think is the 1 Like because we talked about how so many people do it just because they saw arnold do it and they're not actually focusing on what they should be doing whereas I think with the tbar row I Think that's one where it's a lot harder to mess up because if you go deeper into that into that rep and you have to like. You know, swing your body to move it Up. You know you're already messed up because you're supposed to be completely stationary and just dipping your arms in a little bit more allows that little bit more backs stretching. Um, so I think that one is kind of a good stepping stone for people who want to you know, stretch out their back more with their.

01:04:55.56

Paul Garny

Business.

01:05:03.11

Paul Garny

Yeah, yeah.

01:05:12.88

christophknoll

Exercises if that makes any sense.

01:05:14.51

Paul Garny

Yeah, that could be good for stretches like stretching it out to the max when you're doing machine versions of it I recommend again, stretching it ah because then most likely that just means it's too heavy of Weight. Ah because it's gonna be chest supported. So if you're stretching out from the weight then you're not. Targeting the way you want it to target so free weightight with keeping a strong core and stretching it out. That's totally fine. But if it's chest Supporter. You don't want to stretch out typically um sometimes I'll do um, you know wide grip ah rows where I do let my arm my my back I mean stretch out and my arms kind of droop a little bit lower. Um, but that's because I'm targeting specifically the Width of my back and not the thickness. So with this T by row since his close rows. Um, you can absolutely stretch it out because you can be targeting the middle of your lats your bromboids and the thickness overall of your back when you're building it so that you can absolutely stretch Out. Um. So moving forward as far as um, other movements that a lot of people are familiar with is Deadlifts Um, Deadlifts are very hard to learn. Ah, it's something that it's going to take a little while to understand how it works and how to target your back. Um. You're going to be activating a lot of things all at once especially in the beginning I Also recommend you know we were talking about it. How there's better movements than deadlifts their dead Liftfts aren't even in your back workout right Now. Um.

01:06:37.82

christophknoll

So but that's so that's for so when I prior to getting the workout plan from Coach he wanted top sets of everything like just video versions of top sets. So I sent my top sets for everything and for Deadlifts we both decided that.

01:06:51.11

Paul Garny

Um, if you.

01:06:57.18

christophknoll

Like I when I sent the video over I had said hey coach like I realized that my form's not the best on this top set. Um I can change that for the better but he was like no, you just have some structural imbalances that we have to work on as we get like more progressed into this workout plan.

01:07:12.89

Paul Garny

Um, yeah.

01:07:14.32

christophknoll

So that's why we cut Deadlifts and instead replaced it with rack pulls because you're able to focus on keeping your back completely in that arced formation. Um I'll send you that video but of the one that I referenced for coach and I But yeah I had I had.

01:07:25.79

Paul Garny

I Know what you're talking about you did send me in. Yeah, little rounded out. Yeah.

01:07:31.62

christophknoll

Basically a little bit of a hunch when I was trying to get the way up exactly and so in order to counterracck that that's why we pulled that and focused more on rack polls. So then when we do revisit the deadpo movement. My form will be a lot better and I think that's actually something that.

01:07:44.48

Paul Garny

Ah.

01:07:48.26

christophknoll

Is really important for people listening to understand is that if you have or if it if it is very hard for you to get rid of your hunch and really arc your back when you're doing a deadlift rack pulls is the way to go because like Paul was saying earlier. You have it just below the knee because as you. Fire upwards from that position. There is no place for your legs to move. It is purely your back. You have that arc and you work on just moving the way up and especially you know I'm I'd consider myself seasoned in the gym at this point and when I did that I had never and I can.

01:08:13.90

Paul Garny

Um, yeah.

01:08:26.72

christophknoll

100% say I have never done rack pulls before yesterday's workout and I felt so like bliss I I felt great I could feel every single muscle that I was hitting um and my backs you know specifically I was getting more of an upper back vibe from and.

01:08:29.16

Paul Garny

Me.

01:08:45.00

christophknoll

And if anything when I was doing them. Um, but that particular movement is something that I think now that I've done it I can preach that I think everybody should start with that before even thinking about doing deadlifts just because you have such a good. Can such a good opportunity to build a mind muscle connection really focus on keeping that back arced and like as in the position you want it to be before you move on into Deadlifts because I I approached it from the opposite perspective because when I got into the gym ego was still everything and so. Deadlift is one of those ones where if you're deadlifting 3 or more plates. You're kind of the big dog in in that gym and so you're like all right I'm going to fucking do this I'm going to make sure that people can see me slam this weight down and you really give up on the form side of things where it and that's where you start to have. Injury and risk for longevity and things for that. So now that I've done it and I've completely like that movement alone solidified my confidence in my new coach just him being able to see that top set of my movement realizing what was going on and fixing it with. Ah, an exercise that is going to help me to further my back gains was a beautiful thing for me to be able to experience.

01:10:11.25

Paul Garny

Yeah, it's It's also easier for you to do something like rack pulls because your height ah longer limbs is going to be. Yeah, yeah, so it's going to be harder for you to to do movements like that bench press is another one because your limbs are so long. Ah.

01:10:13.89

christophknoll

Yeah, again for anyone who's listening I'm six four

01:10:27.69

Paul Garny

So Rack pulls can definitely be a lot more help. Um Deadlifts have their plays. They have their use. They're very hard to Learn. You have to keep a very straight back I know plenty of guys who have naturally rounded out backs just the way they stand their posture so learning for me Deadlifts wasn't very hard to learn because I've very. I tend to have a pretty straight back when it comes to posture. Um, so I just kind of kept my back straight for the most part. Ah, and then I started to understand it. But it's very very difficult for a lot of people to learn how to do it and when you get into the heavier stuff like when you sent me that video. When I was watching I was like okay maybe it's a little heavy. You could just kind of the only problem which is that you're rounding out back your back a little bit like with that set and which isn't the end of the world. Um, but it's like okay form is not the best in this set I know that it's better in other sets. So I think that in my opinion. All that happened really wishes that you went a little bit too heavy.

01:11:09.68

christophknoll

No.

01:11:24.17

Paul Garny

And that happens when I go too heavyund dead lift. My background's out a little bit and it' just because it's I'm pushing everything I can through that rep just to get it up so sometimes form does get compromised and ideally you don't want that to happen. Ah, you don't want a compromise form if you can ah if you can avoid it. So that's part of bodybuiling is that if you're going to. Compromise form then probably you shouldn't be doing it. Um, power liftfting olympic lifting stuff like that where they're going for 1 rep maxes their form doesn necessary. Yeah yeah, your form doesn't necessarily matter too much I mean obviously you want to be using proper form to get the weight up.

01:11:48.70

christophknoll

You do? What would you do? whatever you need to to get the weight up if you're doing that.

01:12:00.72

Paul Garny

Because it's going to be easier when you use proper form. But if they round out their back a little bit just to get the weight up and then it's a new pr. That's good enough for them where for us your Pr shouldn't even be in your vocabulary you know people ask me all the time. What my Pr is are and I'm like dude i. Could not care less like I really don't know yet.

01:12:19.60

christophknoll

I I let the ah the app take care of that now when people are like hey what? what's your Pr I'm like let me because like the the body space app that I sent you ah you it calculates you. It calculates your one rep max off of every workout you've done so I'm like you want to know my Pr there. That's what it is.

01:12:26.22

Paul Garny

Yeah, yeah.

01:12:33.82

Paul Garny

Yeah, and that's just like a rough that's a rough estimate to that's not because like when you're when you're training powerlifting. They do like you know percentage of their Pr ah sets so they do like let's say like deadlift to do like 8 sets of deadlifts.

01:12:37.20

christophknoll

Um, not going to do it.

01:12:51.70

Paul Garny

But they'll do like like a few reps each set and it's like first set is like 75% of their Pr and they'll do like 2 reps and then second set's like 80% their Pr and then eighty five ninety ninety five ninety eight ninety nine and then they'll do 100% of their rep 3100% of their pr. Go for one and they'll do like 101% and go for one like that's how they do their sets so with us we're taxing the muscle in a very different way. So fatigue plays a much bigger role in what we're trying to do so the the my app that I use which is um, rep count. Ah, that also targets my run rep max and the the the rule of thumb if you're getting let's say you completely failed failed at 8 reps ah your 8 rep max times 1.225 is your in quotations one rep max and that's just a rule of thumb. It's not necessarily 100% accurate. It's just like a general idea. So if you dead left 3 plates for 8 um, then let me do let me do the calculations here. So that's ah, 3 15 right? 3 3 place is three fifteen um happens one point two two 5 so it's technically your one rep mac should be around three hundred and eighty six pounds

01:13:57.39

christophknoll

Um, yep.

01:14:08.53

Paul Garny

Which is like it's 3 plates and then um, 35 a 35 and you side that's that's your run rep max hypothetically so that necessarily mean.

01:14:12.51

christophknoll

Twenty Five Twenty five on 35 yeah

01:14:22.82

Paul Garny

That doesn't necessarily mean that that is your one rep max. It's just like based off that and statistically it should be around that point is your one rep max. But if you went for one rep max after that set you're going to be fucking fried and you're not going to be able to get it. So ah, one rep max or Pr should just really not be in your vocabulary. Um. Um, go grab some more coffee or bear it back.

01:14:43.60

christophknoll

Yeah, and I think something that Paul is really focusing on when he says that is that for us Paul and I were in the bodybuilding world and the majority of our listeners.

01:14:46.68

Paul Garny

We.

01:14:57.95

christophknoll

Are probably in some aspect of the bodybuilding world or in the advanced side of the lifestyle fitness. So when we're talking about not prring. That's not just because one it doesn't really do much for us because we're again focusing so much on muscle contraction. Focusing so much on time under tension and making sure that we're building mind muscle connection. But it also puts us at a higher risk of injury because we don't do it all that often and it's not really something that we need to be doing because it's just a lot of weight all at once whereas for us. We're focused on. Muscle volume and building our muscle size more and more so when we avoid that pr it allows us to instead fill that time with a higher volume or just you know our 8 to 12? Whatever your particular set is going for for a rep range because again we're focusing more and more on.

01:15:35.48

Paul Garny

What the.

01:15:54.60

christophknoll

The contraction and the constant contraction. That's that's what time on attention is it's just you consistently contracting your muscle and taking your time with it so that you can feel it as you go through the positive and the negative with each rep and so a pr I mean a Pr could you could get that thing. Like for example, a Pr on deadlift you could struggle with that thing for near 30 seconds before you get to to the top and that really does nothing for us in the bodybuilding world because yeah, because for us.

01:16:20.93

Paul Garny

For hypostropy.

01:16:26.63

christophknoll

If we're gonna take 30 seconds on a rep which I can't think of unless you're doing a like holdout rep. But the only time that I can think or I can't think of any time because for us that amount of time should be spent thinking about the muscle and how it's contracting with a comfortable weight so that we can. Actually feel the muscle contracting and doing what it's supposed to do. But if you're prring and you're taking that much time you you're almost black out for moving that much weight and trying to so that's why it kind of defeats the purpose on the bodybuilding side of things because we are so focused on our looks and how our muscles. And well when you're focused on your looks you care more about your muscle in the moment and in under tension not about the move um about the weight you can move so that's why Prs are kind of dispelled from our vocabularies. It's cool to say yeah I you know I pr 4 or 5 on a deadlift like cool it's cool to say that. But. In reality for us in the in the world of shaping our bodies to be the best that you can it really does nothing for us. So that's kind of what Paul means by all that.

01:17:35.47

Paul Garny

Yeah, and um, there's this. There's a saying I think I've said it before in this podcast is um, power lifters. Their goal is to move as much weight as easy as possible. Our goal is to move.

01:17:52.31

Paul Garny

little as little weight as hard as possible. Essentially like we want it to be as hard as possible to move the weight we want it to be very difficult. We want it to hurt power lifters power lifters want to move as much weight as possible as easy as they can ah that's their goal. You know they want to move the weight. That's their goal is to finish the rep is to get as much weight up as possible. So that's the differences there hypertrophy and power lifting. Don't really go hand in hand strength will come from muscle size which I've said before strength will come from muscle size it. It. It indirectly gets affected your strength does get affected when your muscle size grows but you know a guy who's the same weight and same look as me who focused on strength is going to be much stronger. Ah, but they're not going to look the same as me, you know if they have the same weight and same muscle mass. They're not going to look the exact same. That I do if they're focusing on strength their overall build is can be completely different. So um, that's something to just keep in mind I mean with a lot of beginners will have Pr in their vocabulary and you want to take that out. Ah you know, like like we've said leaves your ego at the door. That's the goal. Ah, you know you don't want to have your ego play a role at all in the gym. Um, but with that being said, deadlifts is a good movement just don't think about Prs I mean dead liftfts you do 10 plus reps for dead liftfts that's fucking hard a shit is so tiring it just fries your nervous system. Ah so you're.

01:19:13.20

christophknoll

But that's why such a good movement because it's a well yeah and it's a compound movement for those who don't know compound movement. You know activates more than just one muscle and that's what a deadlift is really good for because.

01:19:17.47

Paul Garny

Ah, can be.

01:19:24.25

Paul Garny

Yeah.

01:19:29.89

christophknoll

Mentioned how in the very in the absolute bottom of the rep. It's your legs a it's your legs I get it started then it progresses into your back and then all the way up into your upper back. Your arms are acted. Your forearms are having to grip that much weight like it is an overall really good thing to hit a lot of different muscles. But again. You have to be focused on doing a lot of reps because a lot of reps is fucking tough on deadlifts it really is even on even on low weight which is why leaving the ego out there because like honestly for me right now. I think if I was to do 2 plates 2 plates for me is only moving like two plates on a side.

01:19:54.70

Paul Garny

Um, yeah, it's a lot.

01:20:07.91

christophknoll

Is only moving for you know 10 to maybe 15 because after like 8 or so I'm sitting there going motherfucker. Why am I still doing this and that's the kind of burnout that you want to be able to achieve and you can't do that on a Pr.

01:20:14.64

Paul Garny

The.

01:20:22.90

Paul Garny

Yeah, yeah, you want to you want to go to like your like you literally can't lift the weight anymore for your like your for your failed rep whatever it is I mean first couple sets you don't want to go complete failure. That's my opinion I usually back is usually 8 to 14 reps. Usually I do my first set. To Target around 14 reps not for complete failure. Um, maybe like a few reps off failure and then stop 12 is the same thing 12 reps a few reps off failure but then like 8 and 10 I'm trying to go until complete failure if 10 goes closer to 12 then 8 goes closer to 10 then that means I need to go up and wait especially for the next week. So that's what the progressive overload's going to be That's the way I target it is I mean I base it off of mainly my top set if 8 goes closer to 10 ah then I move up the weight overall for everything essentially or I just move up just the top set it depends. So ah, you know if my my third set says so let's say I'm doing 4 sets of deadlifts I want to go 1412108. That's my goal for all 4 for all 4 sets sometimes I'll do a drop set which I just go to the complete failure failure which I'll write down. Whatever it is but let's say I'm targeting 10 for my middle set if it's 10 from a middle set. But then it's like 9 for my top set. Ah I would just adjust the top set because clearly. Just had a little bit more in the tank when it came to hitting that top set. So I just need to adjust my top set. But if I'm getting closer to 12 for me them. My middle set and then my top sets closer to 10 I might even do a fifth set I'm like wow. Okay, I'm feeling. You know my.

01:21:55.66

Paul Garny

I've gotten some strength in there. You know I've built it up a bit so let me go ahead and add maybe 10 more pounds each side for deadlifts then I'll go for 8 and then if I get 8 or less then I'm like okay like ideally I want to get more than 7 like if I get 7 and some change perfect if I get 8 perfect but anything past 8 is like okay maybe I need to adjust a little bit but. Ah, then going to the next week I'll adjust the middle set and adjust the top set. So it's back to 4 sets where I'm failing at 10 and eight that's essentially how I do progressive overload. Everybody's a little bit different. Some people just base off the top set some people go to failure on pretty much every set and then just when they go up a rep in every movement then they just the ways to go back down rep. Then upper rep then deb act back down so on and so forth it just depends on how you want to target your progressive overload. But ideally you want to be changing if you're if you're maintaining or putting on weight you want to go up a rep or go up and right weight every time you lift. Ah from the previous week or from the previous day that you're hitting. Ah, so that's what you want to be doing that's progressive overload. So deadlifts is a good example of that some I'll do deadlifts maybe once a month to kind of test where my strength is at in comparison to the last time I did deadlis. So if I did deadlifts right now I'd probably get a decent amount out because I have carbs in my system versus when I didn't have carbs in my system. So ah. That plays a huge role your carbs is going to play a huge role. Ah your energy is going to play a huge role in something like your deadlifts and that's why it's also key to put deadlifts towards the end or something very very heavy compound like your your rack pulls are very important to have at the end because it's going to fry your nervous system. Your nervous system is going to play.

01:23:30.60

Paul Garny

Ah, huge role in how much you're actually lifting and what you're going to be doing within the movement squats is very very hard on your nervous system I put squats towards the beginning. It's It's a good foundation for the rest of my movements but at the same time.. It's like if you put Squats squats at the end you're going to be lifting less. But you're going to be stronger throughout the rest of your workout that you had after your squats so it just depends on how you wanted to utilize it. Um I think Deadlifts shouldn't be in every single week I think that in my opinion I think it's a good test of strength in your in your overall body I think that for back you can target your back for a lot of it. Um, one thing to mention too is that rack pulls or deadlist when you're at the top and you round out your shoulders that's going to help build your Rom boyss because you're going to pull yourcapullet together a little bit and it's also going to build your Terrace major and minor to build that ball in your back. So that's going to help with that too. All you're doing is when you're at the top of the rep instead of keeping your shoulders more forward. Or at least more parallel you're going to roll them back and kind of stretch out your chest and then you're go to squeeze and that's going to hold the weight out for you I mean your grip is going to need to grip it. But you're going to hold up the weight from that not from your overall body. Not your core and then you go back down you let your shoulders round back out then you do the dead liftft and you come back up and then you roll you. Roll your shoulders out again. That's going to help with like I said the Rom boards and terce major minor something to add in there. Um, and then to build thickness I Just keep doing more rows which you're already doing Stuff. You're doing plenty of rows but Rose is going to build thickness. Um, and then then anything wide grip.

01:25:06.50

Paul Garny

Is going to help with the Width Um, you know you talked.

01:25:09.13

christophknoll

I Think even I think even so like not even doesn't have to be wide grip but just any kind of let pull down or so or pull Ups I think that will build your with doesn't even have I mean if yes wide grips Absolutely but I'm saying even just standard grip like standard. Um, um. Standard Width I Guess the term is I'm going for it but on a pull down that too will build your width. Yeah.

01:25:32.20

Paul Garny

Yeah, just shoulder width pulldowns um will help pulldowns will help with with you could narrow pull downs um will target more of your middle of your back than the out at your outer lats. Um, you know Dorian Yates he never did anything wide grip. Um, you know there's. There's an interview he had or he posted to Twitter once he showed his lat spread and he said not 1 wide grip pulldown was done in body but in building this you got to pull narrow. Um I'm a huge advocate for for narrow pulldowns I think narrow pulldowns are amazing. You can target your back in any kind of way you want. Ah, so one of the things that I mentioned my muscle connection is very important is when you're doing narrow grip pulldowns or narrow rows ideally really narrow grip pulldowns. You can target any muscle in your back you want specifically by the way you're you're gripping the grip or the attachment. So narrow grip hold downs typically have a neutral grip or your palms are facing each other the way I train people if I'm training with someone and they're doing narrow grip. What I'll have them do typically is um, scoot their hands closer to them on the attachment. And then they'll pull from their first finger and their middle finger I'll tell them to pull from those and have their thumb typically on the outside of the grip. What that's going to do is Goingnna Target more of your middle of your back is Goingnna help with a lot more thickness if you wanted to target more outer back. You're gonna want to screw your elbows out more and.

01:27:04.70

Paul Garny

Pull from your middle finger and your ring finger towards the middle of the attachment and that's going to help more with with so it it the way you the way you grip bars the way you grip the attachments the way you pull it can entirely change the movement ah something to keep into account when you're doing anything. Ah, when you don't have the mind mo connection you want to do it properly based off of what the general idea of the movement is so if you do narrowr pulldowns just keep the neutral grip keep pulling from your middle fingers right in the middle of the grip and keeping your elbows kind of out a little bit. But for me because I can target it in a different way I have other people doing it a different way and they're like wow. Okay, this makes complete this this makes it completely different and I like it this way now but you have to have that mindless connection. So I'll only ever tell people to do that when I'm lifting with someone who's been lifting for a while who can target specific like when you're when you know you have a good minduls connection with your back. You can you can flex different muscles in your back like I can flex my lower lats right now it can flex my wrong boys my terrace major minor. Ah you know your your my last in general my lower back just by sitting here. So if you have that connection then you can make it burn in any muscle you want as bad as you want it to burn. My back Burns. So fucking bad on back on back day. Not quite like legs likes is more of like a pain but like this is more of like a good burn like back is like a good burn kind like arms when you're really when you're really contracting a bicep curl. It Burns. It's kind of like that so you want it to Burn. Um, and.

01:28:34.77

Paul Garny

The way you attach the grip. The way you grip it is going to play a huge role. Definitely.

01:28:39.38

christophknoll

A hundred percent of our listeners including myself in that moment while you're going just sat there trying to flex each of their muscles in their back. Ah, there's a there is my lower one and I try.

01:28:43.57

Paul Garny

Can I do it. You do it. So I can feel a little bit. Yeah, it's cool too when you when you're able to flex it like that like when when I go into lap pull downs and I can flex my lower latch. It's like whoa.

01:28:55.27

christophknoll

I.

01:28:59.75

Paul Garny

I can feel exactly where my lower lats are it's fucking wild.

01:29:03.58

christophknoll

I was trying to be subtle with it I was trying not to be too obvious when I was sitting here trying to that's just all I could think about. But um, one I'm going to throw another exercise out there that is a personal favorite of mine for building. Um.

01:29:05.27

Paul Garny

Oh I didn't notice it. Yeah I didn't notice it. Yeah.

01:29:20.71

christophknoll

Middle middle of the back. So again, we're we're kind of progressively getting higher and higher. Um, but we're consistently talking about you know width and and size and whatnot. Um, but 1 of my personal favorites for building um, size and your middle back is single arm. Cable rows. So not just you know we have our narrow grip row seated rows that we do but I like to do single arm ones because with when you do a single arm one. It's humble. It's very humbling because you're not able to move as much weight. Um to I like to be able to.

01:29:43.63

Paul Garny

Yeah, well.

01:29:52.68

Paul Garny

Yeah.

01:29:58.78

christophknoll

And many of us have this many who have like a dominant hand. There's a little bit of an imbalance. So like for example I know that my right side is stronger than my left side just from all my sports history and doing everything as a right handed dominant person whereas when you do a single arm cable row. You're able to.

01:30:06.67

Paul Garny

But in.

01:30:18.82

christophknoll

Progressively increase. Maybe the reps a little bit on a side that you're weaker on to kind of try and work on that imbalance a little bit and that's not to say that you should be like that's not saying like on my right side I can move 60 and my left side I can move 55 and i'm.

01:30:25.39

Paul Garny

3

01:30:36.83

christophknoll

Splitting the weight you're still doing the same weight Jess you might want to try and squeeze out an extra reper two on the side that you know is not as strong and that's what I think any kind of single arm movement does but specifically single arm seated rows helps you to do that for the middle of your back because the middle of the back is where you're driving most of your force from.

01:30:37.13

Paul Garny

E.

01:30:53.96

Paul Garny

It.

01:30:55.68

christophknoll

So I think that that's a really undervalued um, really undervalued exercise because 9 times out of 10 when someone sits down at a seated row. They're grabbing the narrow grip and going to that or they're going for a wide grip and just doing that with their seated rows I see so few people doing single arm. Seated rows. So I think that's kind of one to kind of focus on.

01:31:15.31

Paul Garny

I do I do them as well. Um, it's you're Goingnna have imbalances that's going to happen. You could be the most ant lifter you can be lifting your whole life and you're gonna have imbalances that's going to happen. Um.

01:31:21.18

christophknoll

Oh yeah. Well look at a look at the picture sea bum from this past Olympia his left bicep like it was like without any edits you could see a clear difference in size and he does a really good job of hiding it. But.

01:31:30.58

Paul Garny

Yeah.

01:31:38.37

Paul Garny

Well let's just well he tore his left bicep. That's why he did come out about it and he did talk about it and talk about you know what happened I haven't watched the video yet I mean it was clearly obvious he tore it um and he he hit it from everybody. He hid the the the.

01:31:42.56

christophknoll

Yeah, yeah.

01:31:54.34

christophknoll

Which isn't but that's insane at the highest level where you're being judged so scrutiningly like that's absurd to be able to hide something like that and still come out on top. No no I know.

01:31:56.22

Paul Garny

I Don't know how he did it.

01:32:04.20

Paul Garny

Well I mean it didnt look bad it just we just notice as more ried out it wasn't as much of a peak I'm saying he hit it from like the public when it happened which is astounding like we didn't even know anything happened until the show and like that's a bitch to heal like that takes a long ask time for that shit to heal.

01:32:12.84

christophknoll

Oh okay.

01:32:23.33

Paul Garny

And you're in like a sling a lot of the time and you got bandages and whatnot and it usually requires surgery especially if you tear it clean from the tendon or the bone it requires surgery so it's like the fact that he supposedly went through a tear and like we didn't even know is is astounding. Um, but to continue on that. You're going to have imbalances. It's going to happen and it's not the end of the world. You just don't want it to the point where like you said you don't want to be doing 2 different weights for per side. You know a couple reps like for my imbalance my left side of my back is a little bit weaker than my right? Even though I'm I'm more left dominant than anything. Ah, but just my back. Ah, is like my legs. For instance, my left leg is a bit shorter than my right and I can feel it but it's it's the difference of like how tough the last couple reps are is kind of where I'm at so like if I'm doing single arm cable rows. You know I can feel it in so like let's say I get like 10 reps out of my right. I do like 9 reps that I'm about to fail 10 even though I got 10 no problem my right side that's kind of how it feels for me I can lift the same weight. It's just the difficulty of it is going to be a little bit different and that's going to happen. Um, and then signal arm cable rows also target a lot of your core too because you have to keep your body straight. Ah, you have to keep your chest straight. You have to keep it parallel to the movement where if you're doing you know, 2 arm cable rows of some sort. Ah, you don't have to worry about that because both sides are working so for me the way I do it is um I kind of round up my back a little bit and kind of.

01:33:59.71

Paul Garny

Lean into the movement. So's ah, let's say I'm doing the right side I'll stretch it all the way out and let my hand go parallel to the ground and then when I contract. Ah I'll stretch my back back out. Keep my hip kind of flexed and then make it so that my hands parallel or perpendicular to the ground and then I squeeze my outer lat. And then I stretch it back out with my hip still kind of flexed in and then I squeeze it back in and a lot of times something I'll help with your back too is if you can reach it is touch whatever you're working on so like I'm doing it fricking right now without even realizing it I'm touching the lat as I'm doing it with no weight and I could feel like.

01:34:37.52

christophknoll

Well, that's that's also a stability thing when you do any kind of single arm movements like for me this is not back. But when I do a single arm. Um lat raise I'm holding the bottom of my lat when I do that and that's just a stability thing.

01:34:38.25

Paul Garny

Please. Yeah, yeah.

01:34:53.20

Paul Garny

Um, yeah.

01:34:55.52

christophknoll

Um, but it'll ah yeah and I try I did my best to hold in my laughter but ah you say it's activating core sounds like a time for my belt. Ah anytime.

01:35:00.45

Paul Garny

A.

01:35:08.46

Paul Garny

Yeah God No ah just because an active in your core does not mean you grab your belt. Ah it activated sending curls. It activates my core more my belt.

01:35:14.22

christophknoll

Andtime I do anything that's core and you said Cor is everything so therefore therefore I wear my belt during cardio but for a rule of thumb since we're talking about back and I know I mentioned it earlier but if any other muscle.

01:35:24.74

Paul Garny

Um, got my shoe laced.

01:35:32.41

christophknoll

Movement you're doing activates your lower back. You are doing that movement wrong like if if you are benching and somehow feel it in your lower back. You are doing it wrong Somehow you're doing a bench wrong. But.

01:35:34.80

Paul Garny

Pretty much.

01:35:42.92

Paul Garny

Doing something very wrong. Yeah, you're doing it very wrong. It's that should not be happening. Um, yeah, your lower back. The only times I should ever really activate by accident is back movements and leg movements Really, That's just about it. Um. But yeah, that's how I do my single arm cable Rose at least I don't really focus a lot on Dumbbell Rose I'm not the biggest fan of Dumbbell Rose Personally my body doesn't doesn't ergoomicmically agree with it that much just like my ba and yes I'm I'm not the like outt trash on them. They're amazing.

01:36:09.32

christophknoll

You said you don't like dumbbell rose you said.

01:36:17.99

Paul Garny

Just for me. They don't work as well as you know Barbell Rose or chest supported rose or something like that. It's just not my biggest I'm not the biggest fan of it. Um, dumbbells I Do a lot of work with dumbbells just specifically just not on back really? Um, but that's just me and a lot of.

01:36:20.57

christophknoll

Only.

01:36:36.51

Paul Garny

A lot of my movements as far as so for chest back and legs a lot of my movements really are end up being focused on so like back is a lot of cable work I Do a lot of cable work and then legs is a lot of machine work for the most part. Um. Some free weightight. Obviously you can't really do I mean as a guy you can't really do much with cables. Really The only thing you can do with cables is like for legs is like kickbacks and you know abductor movements or abductor movements That's about it. But I don't really bother with that I do a lot of machine work and a little bit of free weight. Um, but back has a lot of cables. And a couple machines and a couple of freeway just not dumbbells but like dumbbells have their place I do a lot of dumbo work with Shoulders I Do a lot of dumbo work with Biceps. So That's just how my body works at least erconomically it's just back just really agrees with cables and it really agrees with machinery. Um I Do some freeweight here and there. Um. Might be rack pools or maybe maybe reverse grip Ah row. But that's about it just because check I think Chess supported Rose have a better place within hypertrophy than Barbell Rose Do. That's just my opinion.. That's just what I've noticed is that. I can get a lot more out of a machine row than I can out of a barbell row and it's also just better for your for your overall joints and your your bones and all of that to do something ches-supported. That's just my opinion. But and as it plates like the tbar rows you have phenomenal movement.

01:38:08.95

Paul Garny

Under and or overhand barbell rows are amazing movements. It's just I don't typically target it too much just because there's other movements I feel that I respond better to so you got to listen to your body and listen to how your body responds to different movements after some consistency I mean you should be doing the same movements for like 8 to twelve weeks and then change out.

01:38:09.16

christophknoll

Um, oh yeah.

01:38:27.60

Paul Garny

A movement and be like okay I've noticed this difference now and I've noticed this difference. But then again, this also requires stick stick into a strict meal plan stick into good sleep and all of that to really start noticing differences when you are lifting differently. Ah, that's something to take into account too. So. Ah, you want to be consistent with all of your movements and progressively overloading.

01:38:48.20

christophknoll

For me for working back. There's 1 exercise that a lot of people really do and love it and I will absolutely preach it. It's just like you said 1 of those things that just doesn't you know, agree with your body rear flies. Like a machine rear fly. Um, yeah, yes, yeah, um, well ah, you could even target it into your into your upper lats. Not really just the interior. Well that's more rombos a Rom bits. So ah, but.

01:39:07.60

Paul Garny

For for reared outs. Okay. They would hit Target year your wrong Boyss and traps. Yeah, you can do that a little bit.

01:39:25.35

christophknoll

That's something that a lot of people like to do for back and I preach it because I think that you can get a lot of individual muscle definition from doing that because of how you are tightening and contracting at the top of the rep. But it's just something for me that just doesn't I I cannot reach. Where I need to be getting for that particular set I sorry not set for that movement. Um, like you said it just doesn't some exercises just don't agree and that's where once again, it comes into play when Paul and I talk about all this stuff on this podcast. You can test out every single one. And if 90% of them work and then 10% of them. Don't don't keep trying the 10% because get yourself to a point where maybe those will work in the future. Don't just push through it even if your body doesn't agree with it.

01:40:05.20

Paul Garny

A.

01:40:13.52

Paul Garny

Right? Yeah I mean you got to you got to test and see what works for you at the end of the day and that's and that's very important. Um, back is very very subjective. Um, what works and what doesn't ah I know someone who. Whose's back very much agrees with dumbbell movements Dumbo Rose Incline Dumbbell row stuff like that and I just don't get the same movements I mean I'm doing if I do incclined dumbbell rows I feel like I'm just fucking wasting my time It's just like I it's like either the weight is super easy and super light. For me to lift or it's like I can't get a rep It's just the way my body's built it just doesn't agree with it. Um, one thing I love to do is I love smith rose but the problem with a lot of smith machines is that the the stopper at the very bottom is not low enough for rose. And that's really fucking frustrating because I want to get down to my lower than my kneecap but like a stoper will have it like above my kneecap and that drives me fucking nuts. So that's a problem that I have if your Smith machine goes a lot lower then that's great I think Smith Machine barbell rose are amazing. Um, you can really. You know focus on just pulling the weight and focusing on contracting and stretching versus having to balance the bar on like freeweight or freeway you have to balance the bar and balance or grip and all of that. Ah, that's why I love the barbell rose but spin machines are just they're all so built differently. It's just so fucking frustrating sometimes and.

01:41:44.41

Paul Garny

It's like I don't understand why they stop so high like the the smith machines that the golds I go to the stopper is so high up that you can't do rows you have to grab like a bench or something to stand on to do fucking rows I'm like why like why is this stop two feet three feet off the fucking ground like. Can we do like a foot at least that way. It won't crush you if you're underneath it but like I don't know like it's just to me. It's like it gets really frustrating. So I don't really typically so bother with a smith machine unless I know that it goes all the way down to where I want it to go? Um, but I think Smith Machine barbell rose are amazing which I know is part of your program right now.

01:42:04.88

christophknoll

Here.

01:42:23.70

Paul Garny

But I think they're really really good, especially underhand.

01:42:25.90

christophknoll

Yeah, for this past week like I hit back yesterday. Um, we're still in the new year's rush and empire actually got slamed pretty good with the with the New Year's rush I was talking with Megan one of the girls that works there and she said that.

01:42:34.60

Paul Garny

Um, yeah.

01:42:40.57

christophknoll

19 people joined and so on top of the normal crowd. That's there. It's it's a lot of people. Yeah, it was I I did I was very surprised 19 So it's not a lot when you consider it over a 24 hour span but most people are going.

01:42:43.80

Paul Garny

Um, really wait nineteen that is time that doesn't sound like a lot.

01:43:00.27

christophknoll

During you know gym rush which is between 6 and 8 Yes, yeah, well, that's also my experience. Um, yeah, but it's it's it's focused in because that's when people are getting off work or whatever. But.

01:43:00.44

Paul Garny

Is that what she was saying between 6 and 8 is a lot of the time was 19 okay see 19 yeah 19 at once is 1 thing nineteen throughout the day I don't know I'm just like it. But. Yeah, my my new year's rush is finally fucking over. They're all gone now which is awesome but proceed go ahead.

01:43:21.68

christophknoll

Yeah, but the ah the yeah the point being is that I like Paul mentioned in my plan I'm supposed to be doing smith machine bent over rose and yesterday there is a group of you know I think it was 3 gals who if if a. This has nothing to do no no biases There is a lot more that they can do on a smith machine. But when a group of girls goes to a smith machine you can kiss that thing goodbye for the next half hour to 45 minutes and that's just a combination of them having so many different exercises they do on a smith machine and also the fact that.

01:43:50.32

Paul Garny

Ah, yeah.

01:43:57.50

christophknoll

They There's just a lot more time taken during that time. Um, so I saw that happen I knew I actually texted my coach midlift and I was like hey man I am not going to be able to do Smith machine things because we only have one smithine empire and he said yeah, that's fine, substitute it for regular barbell. Um.

01:44:09.83

Paul Garny

Yeah, yeah. Yeah.

01:44:16.71

christophknoll

Plate loaded go over and like goat you have a mirror there make sure you're doing it. Um, and of course I did end up like I talked with Paul before we started recording that. Um I didn't think my form was all that great and I activated it more like a shoulder shrug. So for next week when I go back into it I know that I have to adjust and um. You know, move on from there but I was not able to activate it with the smith machine which frustrated me a little bit because the smith machine does I know we have our our you know arguments against Smith machine for some. For a variety of different purposes. But 1 thing it does do really well is provide that stability and when you're first coming into a new exercise like I don't do a lot of barbell rose I've done or bent over barbell rose I do bent over dumbbell rose but that's an entirely different thing especially when you're thinking about what your grip you're using. So. Moving into a barbo one I really wanted to utilize that smith machine for the first couple weeks of doing it. So then I could really get the movement down and that wasn't possible. So I'm hoping that next week when I get into my back day I'm able to utilize that. But for any kind of movement that. We talk about I recommend if it's your first time ever doing it finding either a machine or smith machine or a cable version of it before doing a free weightight version just because you ah like we've talked about with dead lifts you want to get the form right before anything else before you can add any kind of serious weight you got to get the form right.

01:45:50.99

christophknoll

And that's where these essentially assistive technology comes in to help.

01:45:56.64

Paul Garny

Yeah, that makes a lot of sense and um, I'm glad that you mentioned that because that was something that I I my coach mentioned to me. He's like I need you to be consistent on the movements and I'm like believe me I want to be consistent on these movements but when with the New Year's rush I'm like it's so fucking crazy sometimes like. My light day two weeks ago because my light day last week I hit at the new gym but two weeks ago I was doing like day and I was going to do a fifth movement so I usually do about 5 or 6 movements at the max and I was going to do a fifth movement which is light curls. Ah, and then I was going to call it a day I was going to finish off with light curls. Ah I looked at the light curl machines. Every single one of them was being used I'm like are you fucking like so many leg machines weren't being used but every single leg curl machine which is 3 of them all 3 of them were being used I'm like fuck it I'm leaving I'm like I'm not going to wait for this shit because is my last movement and I'm done I'm like I'm already pretty toast I was just going to squeeze out every bit I had left and like and like curls. But I'm like I'm fucking over it I'm so done with waiting um the the like we said in our news resolution episode is respect I have respect for anybody who wants to make differences or make changes in their life. Great. The problem is is the people who most likely know they're not going to stick with it.

01:47:03.78

christophknoll

Absolutely yeah.

01:47:12.34

Paul Garny

But they're going to try but then just leave and it's like if you're if you know you're not going to be able to do it and you're not going to put in the effort to to keep consistent with it. You're just wasting everybody's time and that was the problem that I had was that like I'm like I don't even know if these people are going to be fucking here in a week and.

01:47:24.81

christophknoll

Um.

01:47:29.13

Paul Garny

Like I have to cut my like day. Not that I had to I could have done other things but like I just got frustrated because I'm like I have 1 movement left. They've been open this entire time and now they're go to do it. They're fucking gone like they're all being used I'm like this is frustrating so I told them I was like yeah I know I know I need to be consistent I get that 100% I'm on board. It's just I was like it's going to be easier with news like New Year's kind of dying dying down a bit and which has died down a lot I noticed that the other day I was at golds for um, Friday's like arm day and I was fucking pretty much dead in comparison to what it used to be so It's it's pretty much over at this point which is typically what ends up happening two or three weeks into January is when you start seeing a lot less people. Um, you start seeing the regulars again. Um, so now that that's gone I could be a bit more consistent but 1 thing that you mentioned that I'm glad you mentioned was ah when you're doing a movement and let's say it is being occupied or something like that. Doing a different variation of it will still kind of complete your day. It'll it'll still target to see muscles will start work it'll work The same the only difference is that you don't know whether or not you got progressive overload. But if you have hit that movement in the past then just look back at what you did last time. And be like okay this was three weeks ago I'm probably a little bit stronger. Let's go up like let's say it's pinloaded machine. Let's go up like 2 more pins on each movement and see how we see how it is. That's how I do it? Um my the app that I use um which is rep count. Um, what I'm able to do is I'm able to create movements.

01:49:01.30

Paul Garny

Within the app and when I need to change out a movement I can say okay for this workout I'm going to change out this movement and replace it with something else and when I replace it it loads up my previously used reps and sets so that I can see it and be like okay this is what I did last time so now I can change out these numbers to hit it this way. So. Um, I really like that app. Ah no this on any other app. It's just for me rep count works the best I also pay the five bucks a month or whatever it is for the graphs and like the 1 rep max tracking and everything like that so can actually look at my progressive overload for specific movements overtime. Um. Which is really really good and you can also I can also export all of my weights and movements as a Csv which is ah um, excel file or a Google sheets file. But um, it's replacing it with something that's similar is not going to necessarily hurt. You. It's not the end of the world. But if you like cutting it out. That's when you kind of hurts you know I cut out the ham at you know the light curls at the end of the day because I got frustrated but like let's say you know I wanted to do light curls on my third movement and they're all being used I'll just go do something else I go do the next movement you know and do push those towards the end. So um, you know that's also why sometimes I'm not consistent because you know let's say it's like the 1 preacher Carl machine at goals I'm like okay it's being used right now I'll use it later I'll do another movement and then I'll look back. It's still being used by somebody else then I'll do another movement I'll look back still being used I'm like fuck it I'm not even doing it I'm just gonna go home.

01:50:33.67

Paul Garny

Because I'm like it's been this entire time and I've been waiting and somebody else takes it right when that other person gets up I'm fucking over it. So that's why I cut out movement sometimes but you shouldn't be doing that. It's just something that for me I'm just like I'm I'm not going to I'm I'm fucking done dealing with it I'm done getting upset about it.

01:50:35.98

christophknoll

Um.

01:50:51.41

Paul Garny

I'm just going to go home and or do go do cardio or something in call it day. Um, but if you replace Yeah I Just yeah I I tell my coach I Bre quit like when I like part of my notes that day when I when I didn't do the like curls I was like.

01:50:56.17

christophknoll

It's your burning Bush moment from on the bible. That's a message burning bush don't do it.

01:51:08.37

Paul Garny

All the light chrome I was going to finish off with light curls but all of them were being used and it was their their first set from what I can tell and I just rage quit I'm like I'm not waiting for light curl machine. You know for 3 sets that I'm probably not going to be really like doing the craziest amount for you know? So I just called it? Um, but it it can be frustrating. I can understand if it's frustrating. Somebody's using machine you know for? they're all being used like there's this dude the other day I was doing chess last week at golds and fucking somebody who's using a barbell bench with dumbbells I'm like bro that's not what it's for There's a bar on the bench like stop like.

01:51:42.94

christophknoll

Um, no.

01:51:45.49

Paul Garny

On the fucking floor or something like or wait or do a machine like that bench is for Barbell Bench presses I was going to use that machine but now I can't because no other option is there. There's no other option for me like I can't grab a bar and go do it on a regular bench. That's not how that works you have to have you have to be able to rack the weight. But he's using dumbbells when you can use literally like anything else. It's frustrating.

01:52:06.75

christophknoll

See now you got now you have the image in my head of you just walking walking over with a bar going into a regular bench in front of like the mirrors and everything where all the free rates are and just going to town and when you're done with it just launching it behind your head. Yeah.

01:52:19.70

Paul Garny

Yeah, just drop it right behind me like skull crushers or something. Yeah, just put out my arms like a little bitch. Yeah, that's that would be that would be funny but it's just I'm just fucking I'm just like.

01:52:25.26

christophknoll

And then walk around with your invisible lats.

01:52:30.57

christophknoll

Um.

01:52:35.54

Paul Garny

The the do was a regularular I've seen him plenty of times when I'm like why like there's no reason to be using that for that like do not use dumbbells on a barbell bench press machine like on the bench I mean like that's so pointless. Um, so it's just it gets frustrating. Um, when you have to do stuff like that.

01:52:51.73

christophknoll

I will so I'll say that for back, especially um, back is kind of versatile in the sense that if for example, we talked about um, seated rows for example and how that's targeting the middle of your back. Hypothetically if like empire for example, has 2 seated row machines. A third if you kind of format it weird if all them were taken. You could just go to ah a freeweight version and just target it with where you're driving your elbow like your your ape backs. One of the ones where since it's such a.

01:53:22.44

Paul Garny

Yeah.

01:53:28.11

christophknoll

Big muscle group the machines or setups that you use to Target muscle groups can be achieved doing other things as well. So that's one of the things that makes backday so enjoyable for me is that Um, if something's taken I can just go do something else like I mentioned how the ladies were.

01:53:36.80

Paul Garny

Um, yeah.

01:53:47.56

christophknoll

You know gang banging the fucking Smith Machine so I'm going to go over to a free barbell and just do my work that and if the ladies were gang banging the smith machine and some dudes were pounding ah a barbell I could go to the free weights and do bent over rows with dumbbells. So. There's a lot of. Versatility that you can do when you're trying to hit back which makes it a really enjoyable muscle group to hit um and on top of that you're able to this is me personally I feel like I'm able to burn out my the muscles in my back a lot more or a lot more efficiently than. Ah, different muscle like for me, it's easy for me to do arms. It's hard for me to do chest but back is one of the ones where I know that I can get a really good workout in every single time I try and hit back because of my knowledge of the gym and being able to do you know the alternate exercises. Um. And really focusing on contraction so that obviously comes with mind muscle connection. So yeah, you might not have this ability. But once you spend some time in the gym like get a year under your belt. You're going to be able to really enjoy your lifts when it comes to. And again, everybody has their own muscle groups I just tend to enjoy back more.

01:55:03.66

Paul Garny

Yeah, back from my favorite days as well. Um, one thing I want to mention that what you said was um, sometimes the machines aren't as interchangeable as as you want them to be so sometimes you know a row machine. 1 row machine can be completely different than another row machine. It just depends on what the machine.

01:55:14.90

christophknoll

Um.

01:55:20.62

Paul Garny

Is targeting specifically. Um you know there's high row machines even low row machines. There's ah you know wide grip low row machines that have completely different like grip attachments like the way the actual grip is worked. It targets differently So be careful with machines as far as interchangeability. But if you're going to use a machine for something and then it's being occupied. There is a barbell cable or dumbbell alternation probably that you can do especially for Back. There's a there's a definitely a freeway or cable version that you can do instead of the machine. Um. But you don't want to do a completely different Movement. You know there's ah thinking about you know the Golds I go To. There's a low row machine I use most of my back dayss but I can't if it's being used I can't replace that with a hiro machine because that's going to target my lats completely differently even though it's still a row machine. It's going to target differently. So. Ah, you know, alternate it or switch it out for something that's equivalent. Ah so if somebody's using a low row machine. What I could do is go do like Underhand Barbell rows or go do like single arm cable rows where I'm leaning further back or something or you can even do like 45 degree reverse Grip Lap Pull downs. Which is also where they good lower lower lap Movement. You lean, further back at a ° angle. You're leaning pretty far Back. You do reverse grip and then you pull the ah bar to your upper abs. Ah that's going to target your lower lat. So like there's different variations of movements that you can do instead of something that's being occupied.

01:56:53.32

Paul Garny

Ah, if every single dumbbell is being used for like lateral raises go use a lateral raise machine if that's not being used or go do cable letteral raises. You know something like that. You know there's going to be a different variation. Obviously you got to keep track of the weights properly. But I think that's why I like. Apps like mine allows me to change out the movements and create my own in there because I know what it is is isn't Necessari Necessaryly to mean that like you know, somebody else can use it like if I said um Xc Cross Triceps I Know what that is but that doesn't necessarily mean that you know what it is so like I'm not going to tell people to put in what I put in. But. For me I'm like okay so this is what I did last time and my notes say X Y and Z So clearly I need to adjust it accordingly to this or whatever. So ah, that's just something to take into account is that Ah, when you're logging your reps and you're logging your weights and all of that just use. Whatever is ideal for you to keep track of whatever you're to be doing in the Future. You know that could be an excel file on your phone that could be a notebook that could be. You know an app on your phone. Um I Just also recommend that you log everything you know I used to just remember and I had a general idea of where I was at last time but if you're doing I mean fucking Chess Flies. And you don't hit it for another week like you barely remember like you could have amazing Memory. You could barely remember what you did like do you really remember how that set went like and exactly what weight exactly what reps and how you squeeze it out and exactly how it went like you probably don't remember that you might remember the weight maybe but that's about it.

01:58:24.18

Paul Garny

Ah, so log it just just take the second to log it. It sucks I hate log and wait and reps and stuff. It takes me away from the movement takes me my mind out of whatever I'm doing but it keeps you consistent. It keeps you doing progressive overload so something to take into account. Um, and then if you're working with a coach. Just ask and be like yo can I send you my work like even if he's not asking you or she's not asking you to do it just be like hey I wish I asked this sooner I said hey can I wish I'd have asked can I send my weights and movements and stuff and see what you think and you know if you if you have any recommendations I know how to change it out then let me know, um. That's exactly what a coach is for my coach doesn't necessarily write my workouts for me. Um, he trusts that I know what I'm doing when it comes to lifting. He just makes suggestions here and there ah you know he even sent when a athlete of his moved to Charlotte he said hey go live with Paul. he's pretty He knows what he's doing he works out really hard. Just go lift with him. So ah, you know that's going to come with experiences. Come come going to come with knowledge. Um, but taking those videos and watching your form and stuff like that. Especially if you left alone is very important lifting alone I've lefted alone pretty much my entire life for the most part. Um I've had training partners here and there but nothing consistent for the long term and. So I know what it's like lifting alone and what you have like different struggles you have and different problems that you have and 1 of them is form and because nobody tells me if my form's wrong, nobody tells me it tells me if something's uneven so take those videos you know there's an app that I use let me check my phone real quick. There's an app that I use um called iron path.

01:59:58.73

Paul Garny

If you have iphone. It's probably on Android two I have iphone. You used to have Android um, it's probably an Android. It's called iron path what that's going to do is when you take a video of let's say like squats or deadlifts or something anything with a bar you set up your phone so that it's watching the bar and what you do in the app is you load you load up the video. You put where the center of the play is and what that's going to do is going to trace a line right? where the bar is moving so that's going to give you an idea of what your form looks like um I can see the video how my form looks in deadlift. It looks fine, but when I watched the video I'm like okay I went a little heavy on this. So therefore the shape. Of the line the path of the line. It's gonna be a little more oval because I went further out when I went down and pulled it further in when I went up. It's just the way it it went because I went too heavy. Ah, ideally we you want to do is you want to get that path as straight as possible. So that's one way of knowing whether or not you properly lifted that weight so log your weights. Take videos talk to your coach if you have one talk to a friend if they know what they're doing ah stuff like that even get spots as well. Especially with back back is very very important for spots especially in machine. Um, not that they can help you lift the weight up. But if they can poke your back where you're targeting. Or give you pointers on what you're doing wrong. Um, you know the most advanced lefters still can use use pointers you know, um, Nick Walker is training with I think sarchev right now and no not sarcaf Matt Jansen right Matt Jansen I think he's in Vegas with Matt right now lifting and getting ready for the arnold.

02:01:34.15

Paul Garny

And 100%. He has people telling him what to do in the gym even though he's one of the biggest bodybuders out there I mean we can all use advice from people and you know I've said this to you christoph a million times. My lessons learned is your knowledge gained and 1 thing I can for sure say is that if. There's a big dude in the gym or a dude that clearly knows what he's doing just ask and be like hey can you take it. Can you watch my set or can you record for me I just want to see how it looks and 9 times out of 10 grant almost guaranteed. They're gonna be like absolutely man, not a problem so we're all in the same boat here and we all wanted. We all want the same general. Goals here. So ah, if you're doing a movement that you're not 100 % confident in just ask someone hey can you just watch my form and see what it looks like even if there's a personal trainer at your gym that's not doing anything you know I mean obviously you don't want to interrupt them with they're working with a client but like if they're sitting at a computer or something be like hey you know I hate to bother you. Can you just watch this set for me I'm not sure if I'm hitting it properly. Um, you know it's new for me I just want to see what you think of of it you know and they'll give you pointers. So ah, you know, asking for that help and really making sure that you're getting everything out of the sets you can will will go a long way in the long term and it'll help a lot. You know so so I'm going to keep in mind.

02:02:48.86

christophknoll

I had someone stop me in my last leg day um in between sets and just ask me how the fuck a vertical leg press works and like but but that's the thing like ah like legs are the 1 thing that I take pride in because I have.

02:02:57.16

Paul Garny

It's so weird. Yeah.

02:03:04.37

christophknoll

You know, decent size and great definition in in my legs and like I take pride in that. So then when someone comes up and goes hey what the fuck you doing like that's just it's it's a very nice moment to have um and when we talk about our logs pollinize logs probably look like a Madden playbook at this point with all the.

02:03:15.46

Paul Garny

Um, yeah.

02:03:21.90

Paul Garny

Yeah, yeah.

02:03:23.69

christophknoll

Different words that we're using like even when even when Paul sends them to me I'm like hey what's the audible. What like what? what are you talking about here. But that's that's logging is going to be very specific between you and your coach if you have one so um, don't take someone else's log as.

02:03:29.00

Paul Garny

Um, yeah.

02:03:36.27

Paul Garny

Um, yeah.

02:03:42.47

christophknoll

As um Gospel um I yeah I do want to end us with the one back movement. We haven't talked about yet and it's in a video I sent you but it's the hexagon ah hexagon or the sorry hex bar ah plate loaded.

02:03:43.30

Paul Garny

Yeah, yeah.

02:04:02.92

christophknoll

Deadlift skateboard Kickflip that I sent you and that is the ultimate back move for those who don't know it's a meme. It's this guy who does ah just he has a gym in his karage does a whole bunch of weird deadlifts and he did one where he.

02:04:03.78

Paul Garny

Oh cheese I remember that now.

02:04:20.50

christophknoll

Did ah a hex bar. Um deadlift with a chain around his neck and at the top of the ah rep he did a kickflip on a skateboard and landed hit so there there's really goofy things. But that's the ultimate back exercise if you do that you will have back boobs within a week.

02:04:36.70

Paul Garny

As so dumb by. It's such a flex if you can do that. It's such a flex. Yeah, it's so do.

02:04:39.58

christophknoll

Such an unnecessary flex too like you you could show that off to like a hundred people and maybe 5 of them will care.

02:04:51.82

Paul Garny

Yeah, yeah, there's no, you don't really gain anything from it. But it's just definitely like this is something I can do. Yeah yeah, you ah yeah, it adds a whole other degree to your to your riz for sure.

02:04:55.89

christophknoll

It adds it adds to your Ris. That's that's what it does. They call me the back rizzler.

02:05:08.39

Paul Garny

Um, I'm the I'm the Bristler but.

02:05:09.74

christophknoll

But yeah, with that I hope you guys took something out of today's back talk and as always if there's something that you want us to elaborate more on if you have questions about what we discussed and overall just want to give feedback. Ah, we have our email that you can send emails to which is h g h at ah was it HDh at hhhpodcastdotcom something like that. Yep.

02:05:36.43

Paul Garny

It's hgh at hghcast.com is ourmails so shoot us emails for questions and all of that once we build up enough questions. Maybe we'll ah do a whole episode dedicated to it I think that'd be very fun if you guys wanted to hear us talk about a specific topic. Um, you know, answer a specific question for you. We can address it on the podcast. So that'd be that'd be very entertaining I think yeah jab can you pull that up real quick.

02:05:58.64

christophknoll

And we have a caller Jamie can you plug them in. Yeah um, but yeah with that guys keep on lifting and keep doing you and we will see you next week with our brand new episode that bye everybodyy.

02:06:10.72

Paul Garny

And I see you guys.


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