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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #20 - How to Build Bigger Arms


00:01.00

christophknoll

Ah, right, welcome back. Everybody we got a brand new episode for you guys today back with week number twenty episode twenty finally, ah yeah, it's absurd.

00:09.74

Paul Garny

It's wild man. It's like five months I was thinking about that the other day it's crazy. We've gotten so far. Yeah, it's it. It doesn't feel like five months though but we started beginning a september.

00:22.30

christophknoll

Yeah, this was just a little passion project for both of us and here we are I mean Twenty Twenty episodes in there's a lot of podcasts that don't make 20 episodes so that alone is ah that's that's a feat that we've already overcome.

00:30.34

Paul Garny

Yeah, especially at 2 hours per episode 2 like most of the bodybuilding podcast this year are like like no more than 40 minutes per episode and it's like I don't know I just feel like the information.

00:44.67

christophknoll

There's.

00:47.24

Paul Garny

That could be provided for each of these episodes 40 minutes is not long enough in my opinion.

00:52.31

christophknoll

Yeah, there's a ah I saw there's a gal who started a podcast that goes to empire and I've tuned in for a little bit. She's doing like 15 minute episodes and I'm like I don't think Paul and I could finish our introductions by 15 and hits.

01:04.19

Paul Garny

Yeah, we we the lot the episode before so episode 18 we were going to talk about back and we got like a half hour in and just shooting the shit and then we're like yeah, just ditch that idea. It's like we would have never have done anything like. Yeah, the the 15 minutes is healthy, not enough I mean even 40 is like really pushing it because like if you're doing a Youtube video and you're you're presenting 1 topic in particular, that's 1 thing but it's like you know we're we're talking about a vast. Topic typically so like back you know talking about your overall back. It's not like we're talking about the results of an and draw on a eight week study you know that can be 15 minutes but like talking about something so big 40 minutes is definitely not enough time. That's for sure even 15 okay.

01:45.53

christophknoll

Yeah.

01:54.70

christophknoll

Or even just like for the the the past couple episodes we've been doing the series of hypertrophy essentially um like we provide a little bit of like you know, scientific backing. But then the anecdotal data alone takes us like. Ah, half hour each just to get through because we've been in the gym a while.

02:09.30

Paul Garny

Yeah, yeah, and we each have experienced very very different things. So yeah, it does take a bit and you know 2 hours is a decent amount of time I think that's plenty of time for podcasts I mean ah ah the biggest podcast you know they're running like over 3 hours per episode. Like that's why I don't have the time to listen to Joe Rogan anymore because I'm like dude I can't I don't got time for a four and a half hour podcast episode. Are you shit me I'll I'll watch clips I'll watch the highlights.

02:37.60

christophknoll

And he's pumping out 5 of those a week. So.

02:40.38

Paul Garny

Yeah, it's ridiculous I'm like how do you have time for this and he talks about how he reads the books of these people that he's going to have on and like researches them and shit and I'm like how do you have time for anything like I mean it's a team. It's definitely a team of people I know that for sure.

02:51.99

christophknoll

Jamie has to be involved in that he has to be like doing half of the work. Yeah.

02:59.58

Paul Garny

Um, it's got to be because they're they're doing marketing. They're doing logo design. They're doing advertisements like he's got to have at least like a couple marketing people. Um that manage like partnerships and manage um his advertisements and stuff like that and like he's got a whole team.

03:13.80

christophknoll

Ah, it's ah it's all it's all through athletic greens.

03:18.42

Paul Garny

Yeah,, That's all that's fucking. All his ads are now is athletic greens I'd be surprised if his team is less than 10 people though. I mean to like run that podcast cause that's his main source of income and if it was me with the money he has I'd invest in people So that all I had to do was like maybe read a book. And then record the podcast. That's what I would do.

03:36.75

christophknoll

I mean Spotify alone is given him what like ten million a year something like that like I know the big contract is worth like I don't know I I thought it was 60000000 for the big contract I might be wrong, but.

03:43.10

Paul Garny

Oh it's way more than that way more than that. Let me let me look that up. Um.

03:51.27

Paul Garny

Phone old retarded is nowhere near that. Yes, so Spotify paid Joe Organ at least 200000000 to host the drer good experience exclusively on his platform according to New York Times double the wall street's journals initially reported figure of 100000000 so this is back in February Twenty Twenty two

04:08.15

christophknoll

That's crazy.

04:10.81

Paul Garny

When they reported 200000000 at least that's that's all they know is at least 200000000 and the thing is too like Joe is so set like he has such a large audience that if Spotify because a lot for the entire time of him being on Spotify. Ah, his people or not his people Spotify's people have tried canceling him. They've tried getting him off Spotify and it's constant. But if Spotify ever were to terminate that that contract when it's up and he goes to any other service. He's making just as much money to go to those like if you went to like Apple Podcasts they're going to.

04:30.74

christophknoll

Yeah, oh yeah.

04:43.60

christophknoll

Absolutely.

04:47.13

Paul Garny

Drop like 9 figures just to get him onto that podcast because he has his he has his pick of the litter. So he's going to have them bid against each other to have that him on their podcast. So if Spotify doesn't keep them like they're fucked honestly and as far as podcasts go like they're over. So.

04:59.42

christophknoll

Yeah, but.

05:05.59

Paul Garny

It's He's such a good spot right now and it's I mean I think it's well deserved I think he's a really hard worker and I think he has deserved all the success that he's earned in life. Um, some of his opinions obviously is very controversial and whether or not I agree with everything he says is up in the air. But ah, you know good for him. That's for sure.

05:20.89

christophknoll

Well, the 1 thing the 1 thing that I take away from because I listen to Rogan at least one so he puts out like 5 of those a week I listen to at least one a week I can't do all 5 but I listen at least one a week and the 1 thing that I take away constantly from his stuff is that I learn how to become a better interviewer.

05:31.40

Paul Garny

Yeah.

05:39.53

Paul Garny

Fair.

05:40.89

christophknoll

Because especially in our podcast how we talk to each other. You have a lot more knowledge in the scientific side of things and when it comes down to crunching numbers and whatnot. So I really focus on learning how Rogan picks his questions and picks his times for his questions to enhance the conversation. And he is a fucking magician at that shit and.

05:58.33

Paul Garny

Yeah, yeah, he's very, He's very good at that and it's almost like borderline like um, like he doesn't have one but it's almost like he's like a journalist like he's like it has like a journalist degree because he's he's been asking questions for so long and so many different episodes. Like experience is better than any schooling can never get so I bet you he can run circles around most journalists when it comes to interviewing. Ah so it's It's very interesting to see that and I mean I'll watch only when he has very specific guests On. Um you know like I watched like the more plates more days episodes that he's had and.

06:18.11

christophknoll

Yep.

06:33.39

Paul Garny

All the bodybuilders and even some of like the nutrition guys. Um, who are like on the extreme side. Um, there's that carnivore doctor that he had ah on and you know I watched that so yes, yes, Andrew Huberman um I don't watch a lot of hubermans.

06:41.81

christophknoll

Always always listen to the whenever Andrew Huberman goes on anytime he goes on.

06:52.77

Paul Garny

Content himself. But I've watched what he's on other people's content. That's what I like um, but yeah, that's when I listen to Joe it's not constant I mean sometimes I'll watch like his comedian that I like like when you had Louis C K on there I listened um you know Andrew Schultz I listen to that one? Ah, but.

06:55.71

christophknoll

Yep, no.

07:05.97

christophknoll

Yep.

07:11.37

Paul Garny

It's just certain episodes I watch I don't watch all of them that's for sure Jordan Peterson that was a very good episode his recent Jordan Peterson won that was a couple months ago that was a very good episode. But yeah, hopefully we can um, get to the point with this series. You know with that with our podcast to to interview people. Yeah for real.

07:17.55

christophknoll

Oh.

07:25.67

christophknoll

When we look up a $200000000 spotify contract. Ah.

07:30.88

Paul Garny

I'd be like I'd want our most of our audience is on Apple Podcast and then it's like ah it's not too far off Spotify and Apple for us is pretty close but Apple is majority so technically speaking right now statistically we would do better on Apple but.

07:44.85

christophknoll

Of if we lock up anything more than 1000000 at any point I will drop my entire life. You're and move down to South Carolina with you studio that shit. Yeah.

07:54.38

Paul Garny

Yeah, well what we would? Yeah then we would we would ah we would rent like an office or something. Yeah, exactly and we'd actually invest some money but that would take a long time and I think that. Um, at least until then if we ever get to that point I just enjoyed doing this. So if you guys are listening. This is just a fun project for us. This is just something for us to enjoy doing. It's an outlet for us this is where it all started. You know it's just us being able to talk and you know if you want to listen great if you don't and that's up to you. Ah. But it's like you know I'm not bothering so many people with all this information because before the podcast I want to talk about it and have nobody like I talk to you about it but we wouldn't sit down for 2 hours and talk about it. So this is our outlet now to talk about these these topics and ah you know vent and you know get the stuff off our chest. Um.

08:33.29

christophknoll

Yep.

08:41.11

Paul Garny

You know it's It's just it's a good.. It's a good thing for us to have and I really enjoy doing it now that we got the video involved. You know we're editing that we got the you know audio editing and everything involved we got the website going. It's It's Fun. So um, it's a project for us and. Guys spread the word and spread and you know more listeners. It'd be easier for us to keep uploading um to keep this going So Definitely spread the word and have some more listeners because then we would be more motivated but it's definitely for us I think that's that's that's our biggest thing is that we got to make sure that no matter what this podcast is for us, you know and.

09:14.11

christophknoll

No.

09:16.71

Paul Garny

Um, regardless of you know wherever it goes one day we got to just enjoy it and if we're not enjoying it then we shouldn't be doing it anymore.

09:24.98

christophknoll

Passion. It's a press passing ah passion project at heart and then out a nowhere international audience is like hey what's up. Let me let me pull that up. Let me see what the numbers are right now.

09:28.23

Paul Garny

Yeah, yeah, we got. We got some good concentration in the u k so you know our UK people yeah what's the what's the statistics.

09:42.94

christophknoll

Um, dashboard come on open up my audience. Yeah wild we United States is only 76% that's wild. Do you see all these countries.

09:45.20

Paul Garny

See if I could put up my phone um 12% of our listeners in the u k.

09:55.62

Paul Garny

Yeah, so a quarter of our listeners are international. Yeah yeah, crazy amount of countries lot vina.

09:59.80

christophknoll

Um, my goodness Latvia what's up baby hey we got we got we got 1% Ukraine they're taking the time out of their day and shelled right now to listen to us.

10:12.74

Paul Garny

Ah, man hope you guys are okay over there in the Ukraine if you're listening. Yeah we got yeah if you guys are able to you guys something at home or something like that some resistance bands.

10:16.72

christophknoll

For real hope hope you still hitting the gym at some time.

10:29.88

christophknoll

I See what you did there resistance bands. Ah ah, got um ah.

10:32.38

Paul Garny

Oh yeah, that was not intentional and an unintentional pawn right there that was not intended. Um, but anyways, um, one thing I wanted to address so we're going to be talking about ah arms and shoulders today and ultimately how to build them. Um, because at least from at least from my experience so delts is not quite the same but arms are very genetic based in my opinion. Um, it's much like calves or traps like it's your whether or not you're going to build them as up to your genetics. Um, obviously you got to put in the work and everything to build them. Ah, doubts is a different story which we're going to be talking about in a bit but 1 thing I want to address? There's this bodybuilder pretty famous bodybuilder recently that posted on Instagram he was upset that people had an opinion of his physique. Um, you know saying this or that or how he should be altering it or how he should be doing this and that and it's like I just want to say that. Understand where he's coming from because he's saying okay look you know I'm he he's to the degree where he's competing in the olympia and he's been doing this for a very long time and everything that anybody has ever said to him as far as critiquing his physique. He's heard before. Ah so I could understand that he gets frustrated by it. Especially when you put in all this work and effort and you just get shot down by someone. You don't even know but the thing is is that you're competing in a sport that's entirely opinion based entirely subjective. That's the beauty of this sport is that 1 person's physique is um is perfect.

12:02.15

Paul Garny

But then somebody else'sike to them is not nearly as good but I might find that second person to be perfect and the first person me not as good. That's the beauty of this It's subjective. It is entirely subjective. Um, you know much like food is you know if you're a food critic or something like that. It's all subjective. So granted if a food critic trashes on a restaurant. It's because. That food critic did not like the experience but then you might have a food critic who really enjoys the restaurant but then disagreed with something else that the other food critic said. So ah, it's entirely subjective. So I understand where he's coming from at at the same time It's like you're in the wrong sport to be upset about someone's opinion. Um. And at the end of the day you need to accept the opinions that your followers have obviously you don't need to follow the opinion. So if somebody's like oh ah, your back needs more development or something like that. You know if that's the reality then sure. But if you're just like if if you realize that maybe they're expecting something different then. You know, obviously just brush it off, but ah, the people are following you because of the physique that you have and if anybody critiques you or says something negative about your physique. It's part of the game. This is part of it. You got to be able to take constructive criticism and you know. There's times where you know my coach will give be give me constructive criticism and if I was sensitive man and fucking ruin my day but it's a reality you know like if he's like oh you're building fat you know here and there you're kind of looking a little little fluffy here. It's like.

13:28.75

Paul Garny

That's just the reality and if you can't take that constructive constructive Criticism. You should not be competing in bodybuilding. You know if it's an opinion based like ah for football that's a little different because it's a team sport you're working together. It's whether or not like how you do as a player is less important than how the team does so. If somebody has an opinion on how you're playing especially if that person doesn't play Football. That's a different story but we're talking about you know, somebody who's in the gym probably competing critiquing somebody that they follow and have been watching for a while and I think that's a completely different. Scenario especially considering it's bodybuilding where it is opinion based and I think that's a completely different Scenario. So I think that if you're going to be competing in bodybuilding or getting into this world of of Lifestyle Fitness or ah power lifting bodybuilding or anything like that people are going to have opinions on you. It's going to happen and you just need to learn how to. Either Accept them reject them or just not really pay attention to them so just wanted to address that really quick because it's It's just frustrating to me because it's like you're competing in a sport that's inherently extremely subjective and you're getting upset that someone has an opinion and it's like does the point bro. The point is that. We're trying to build the best that we can and whether or not the judges Judges accept it. It's completely up to them The judges like this is part of it. It's it's like it whether powerlifting is black and white whether or not you lift. The weight is powerlifting but showing up to a bodybuilding competition.

15:04.50

Paul Garny

And expecting to win first but not delivering the same package to somebody else the opinion that your physique is going to have from the judges is going to be completely different. So it's just opinion is everything in this sport. So go into it knowing that and go into that. Everybody's going to have something negative to say about your physique and you're also going to feel something negative about your physique as well. But the beauty is improving upon that the beauty beauty is improving your your weaknesses maintaining or improving your strengths at the same time and learning how to hide that when it comes to posing and competing and doing the best you possibly can all you can do is work as hard as you can and do the best you can with. With what you have available to you and at the end of the day. It's it's going to come down to your effort. You know, talent and genetics are going to go a long way but the hardest worker with less talent and less genetics is going to be the winner. So. That's what it comes down to and just just know that there are going to be opinions. So just wanted to address that really quick went on a little tangent but wanted to address that work.

16:01.57

christophknoll

And if you need any more evidence for why this sport is subjective just go back to any of our podcasts where Paul and I talk about Ramon where I like him and Paul doesn't like Ramon and it literally is just us being purely opinionated and that is.

16:12.30

Paul Garny

Oh yeah, olympia.

16:21.36

christophknoll

Everything that this sport is like obviously we're not going to see some you know Pf person compared to an olympia and have any kind of argument for the other person. It's always going to be like the top tier people. But at the highest stage or everyone on one stage you're going to be judged against everybody else and that's the thing that.

16:39.43

Paul Garny

Um, but.

16:40.60

christophknoll

Paul's really trying to hammer in here like you have to be comfortable with being uncomfortable. That's that's really what it is at the end of the day. Um, and you can the way that I view it too is that if you have any comp or maybe just critique that you get just working out that should motivate you more than anything else.

16:44.41

Paul Garny

And.

17:00.15

christophknoll

Like if you take it on like if you take it directly to heart and you get pissed or not pissed if you get upset about it like Paul said you're in the wrong you're the wrong ball game right here you should take that and use it as motivation to be like all right. There's the famous Andrew Tate

17:10.37

Paul Garny

Um.

17:15.91

christophknoll

Audio Clip that says all right fuck you watch this and then you transform like just take anything that said to you and just keep a chip on your shoulder and fucking ride with it.

17:20.36

Paul Garny

Um, yeah.

17:25.50

Paul Garny

Yeah, most bodybuilders after a show if they if they truly care about their physique and truly want to do better they'll go up to the judges and ask why they lost and what they can improve upon and they're going to get harsh criticism. You know you came in fat you came in watery you came in flat. Ah, you know you need to build up your abs. You need build up your bag. You're not big enough for this division. Whatever it is I mean they're going to give you the honest truth because that's what you're asking for and you know typically I don't see very sensitive people within bodybuilding anyways. But if you get into bodybuilding expecting to do greatness or to to achieve greatness. Without getting harsh criticism is's not going to happen and you're going to have to live with that I'm sorry it's just how it is. You're just going to have to suck it up and you need to work with you know that criticism and you know your coach is going to critique. You constantly you know Ah, if your coach doesn't critique. You're tell you things to change or tell you things to improve upon or. Something like that then he's not really your coach um or she is not really your coach. You know your coach is there to improve your physique and part of your coach being there is that your physique is also representative of their skills, especially if you're in the amateur world if you're an amateur. You know haven't competed or anything like that like Chris off and I ah then your your coach. His reputation is a lot more riding on your physique than a pro is because if you're building up a pro the pro is meant to be there. They're already pro they're already in a good place. So regardless.

18:58.81

Paul Garny

You know as long as you don't absolutely ruin their physique. You're going to look good in the eyes of the bodybuilding industry but when it comes to amateurs if you're improving amateurs and bringing them up from ah from a place where you know a crazy transformation is ultimately what I'm trying to say is there's a crazy transformation.

19:16.52

Paul Garny

And they went from you know, X and ended up at Y and now they're competing and winning like that's a lot bigger of a deal than having a pro and then just keeping him a pro and keeping him winning. Um, so you know your your coaches at reputation rides pretty well on you and ah. You know? So they're going to be harsh. They're going to be like look you know if you're not putting the working output in the time I'm not going to waste my time on you and you know a lot of these coaches they have especially if they're a good coach. They're going to want. They're going to have to pick you as Well. You know you don't pick them. They pick you and um.

19:51.78

Paul Garny

It becomes nerveracking sometimes because you know I am with a coach I'm kind of grandfathered in at this point but I'm with a coach who people would love to be with but because I've been with him for so while so long I mean I'm not going anywhere now. Um, but I mean he's full like he can't take anybody else on. And so why would he waste his time on someone who's not going to follow the programmer who's not going to put in the work at the gym or who's not going to do cardio or anything like that like why would he waste his time on that you know if they're going to come to a show and cheat on the program a week out from a show and come in flat or watery or something like that like what's that's wasting his time so they're going to be harsh on you. They're going to be critiquing you and. And if you have a social media presence. Um, even a little bit. You know you have 10 followers. They're going to think something when they see your physique. They're going to have an opinion and that's just the reality of the situation. Ah, you know it's not so black and white. It's very very gray. It's very gray and ah you got to accept that. So. It's just the harsh reality and wanted to address that because not many not many people accept it. You should I think you should but the reality is that people think that they're going to be amazing and they they can't take criticism and I it's it's annoying when they can't because you're in the wrong you're um, you're in the wrong place.

21:02.79

christophknoll

And especially when it comes to the Amateur world and having a coach like there's a reason why you don't just hop on stage whenever you want like with the coach's reputation on the line if you just like. For example I'm still in my my.

21:15.20

Paul Garny

Um, in.

21:21.47

christophknoll

Almost like trial period with my coach and if I decided just hop on stage tomorrow. He would probably drop me the day after because I'm not at all where I should be I'm not deep in his program whatsoever. And yeah I'm I have his name attached to mind with him being my coach So you.

21:37.50

Paul Garny

Yeah.

21:39.38

christophknoll

You would screw I'd be screwing him over if I did that so there's a reason why you don't do that and you just listen to whatever he says or she says um, another reason why like I haven't posted a legitimate update on my physique in a while. Like or well since I picked up my coach because it's just like a mental thing like I'm not going to post anything unless I think that it's something that he would want to see from my page like normally I would post just just about any time I took a physique picture which was almost every single workout. And so there's not really a whole lot that can be taken away from that whereas now I'm being a lot more selective in what I'm actually taking for my pictures like it's a lot more tiered towards you know I'm not doing every single pose after every workout I'm doing specific things to see. Exactly where my pump is compared to the last day where my muscle striations are like I'm doing very specific things now and I'm not just posting anything Willy nilly because that ah ultimately you know would hurt well not hurt his reputation because it's not like I'm not with size or build but it's not to the. Ah, standard that he has compared to some of his other clients. So it's ah it's a long process to be able to get back to that phase.

22:59.11

Paul Garny

Yeah, um, it's it's weird because you're in the same world now. So it's weird getting a coach because ah you when you post to social media. You realize you're also posting what your coach has helped you get to. So it is a little bit different when you're posing when you have a coach than when you don't because it's not it. It ties to what you said about the show. It's not about oh this is how christoph looks it's this is where Alex is taking christoph and that's just how it is and it's like if you showed up to a show. And you did not bring a good package. They would go why why was Alex okay with this Why would Alex Greenlight the show why would he bring him to this show and they wouldn't really point the blame at the athlete they would point the blame at the coach because the athletes most athletes in bodybuilding just do what the coach says. Ah, that's what coaches jobs are. You know if my coach tells me to do you know you know, whatever show it is and to eat this way or to take this or drink this or whatever and to train this way. How I'm showing up is because of what he told me to do so. It's not just a representation of my physique It's also representation of his effort and his knowledge. So showing up to a show like that would be very detrimental to most likely his reputation because they would see it as you know him saying to do this show. Not you just doing it. You know randomly not that that ever happens really? but um, you're not just representing yourself. You're representing your.

24:35.66

Paul Garny

Your coach and I mean even when um, you know when I compete now it's different a little different for me because when I compete. Um I say I'm team comp Tom Cox because Tom is my coach Tom is the only one I ever talked to um, as far as the team goes. But technically speaking I'm on team unchained physiques. Ah I don't know if I've ever even mentioned that before on this podcast is's that important it's not important to me so Tom is my coach at the end of the day. Tom is my coach Tom is my guy. Um I've never even spoken to any of the other coaches. Well besides Brooks which I respect the hell at or Brooks. But.

24:57.23

christophknoll

You have not.

25:11.59

Paul Garny

Um, I'm not team onchained physiques but technically I am and I have social media I am team onchain physiques. So when I show up on a stage I'm not just representing Tom or myself I'm also representing unchained physiques which a lot of the time unchained physiques has gotten so large now as far as like social media presence. They they're they're sponsoring tons and tons of shows now and you're seeing their logo behind athletes. So when I'm on stage and their logo is behind me and there's a photo of me taking with the logo behind me. They're going to think okay, he like we know he's part of uncha physiques. This is the package that unchanged physiques is bringing. So it's not just me or Tom. It's also unchained so it is a different level but to me it's like it's kind of like a side thought it's kind of like technically I am but it's like Tom is my coach. Um Tom's my guy. He's you know he's the one who's got me to where I am today. Um. But yeah, so it is it is an interesting dynamic to have that you know coach athlete ah coach athlete dynamic because you're not just representing just representing yourself. So it's very interesting. It's it's like it's like if you work at a job and the Ceo is your signature in your email like that's what it's like.

26:26.20

christophknoll

Um.

26:26.32

Paul Garny

It's very weird. It's like you're not It's not about you anymore. It's it's about the both of you. So. It's a good It's a good thing to have. It's very rewarding. It's a very proud thing to have when you start with a good coach and um, it's a I was very proud and still am very proud to say that I i'm. Tom Cox is athlete. You know I'm one of his clients. So. It's a very proud thing to say but um, it is also nerve-wracking at times so you know little little side thing that we went off a tangent here. But yeah coaches. Coaches are a weird dynamic and if you don't have 1 you you won't understand until you do have 1.

27:02.51

christophknoll

And 1 last thing for that conversation too and it's just purely. Ah I don't know just thought inducing question but we talk about how like a coach might not greenlight you for a show or something like that if he's not happy with the package prior to that.

27:06.23

Paul Garny

Yeah, yeah.

27:21.65

christophknoll

Obviously the pro stage is a whole lot different. But I'm curious to think if there's ever been someone who got red lighted for an olympia because the coach wasn't happy with them at that time like it got qualified in everything and didn't get the red or didn't get the green light and just pulled out of the olympia.

27:29.87

Paul Garny

Oh yeah, yeah, absolutely.

27:39.28

Paul Garny

Lo and Franklin first one that came to mind that's exactly what happened this year he qualified. Yeah, but I mean he wasn't going to bring he could have competed but he wasn't going to bring a package that was going to do him any good so they decided to pull out ah Regan Grimes

27:41.95

christophknoll

Well, that was a medical thing though.

27:56.66

Paul Garny

Way prior to the olympia deciding not to compete. Um, he's under milosarev they decided not to compete in the olympia this year to put on more size because that was always Regan's problem at this point which is his size. Um, he had the lean. He was lean. He had the aesthetics but he just needed more size. So I mean there are plenty of coaches who pull. Athletes out of the olympia typically way ahead of time because there's no point of going into a prep for 8 12 sixteen weeks however long it is just to be like yeah we're not going to do it last week unless something emergency happens like Logan Franklin granted you know they decided to pull out so it does kind of fit your question but as far as like. What physique they're going to bring most of the time they decide not to to show up to a show way prior to prep um and whether or not they so. That's why the arnold is also a weird conversation because the olympia is so close to the Arnold. It's almost like you got to do the olympia do like like a rebound. Off the Olympia which is like typically speaking you eat. Not so healthy. You give your body the ah kind of junk that it it needs essentially not ridiculous, but like you're not eating like a fucking bird anymore. You're starting to eat more stuff that your body can digest properly and you're not just eating you know rice cakes and chicken all day. Um. So you eat a little bit unhealthier and you also stop training for a little bit I think I think ah cbum doesn't train for like a month after the olympia or something and he hops off in all gear right? after the ah Olympia but that's why the arnold is a weird conversation because I think the arnold takes place in like March or something. So.

29:32.61

Paul Garny

Whether or not an athlete is going to go from the olympia to the arnold ah is an interesting conversation I know Nick Walker is going to be doing it. Ah but you can't like go into a full offseason so whether or not they're going to compete in the arnold they have to make a pretty quick decision because it's either you commit or you don't commit. Um. So that's that would be a. That's a good way to answer that question is and the arnold is a better example of that because ah, most guys, especially in the olympic stage focus on the olympia but now with the arnold increasing in funding um, increasing in popularity I think. I predict one day that the arnold is going to become bigger than the olympia. Um, and I in a way I kind of hope it does because Arnold has been the biggest supporter of bodybuilding since the beginning and he's willing to put all this money into these ah these winners and these athletes for this competition. Ah, and the olympia makes so much more money than the arnold does it just kind of says a lot. So I think that as you know an organization the ifbb ah I hope that the ifbb has more of a shift towards the arnold. But yeah, so to answer your question. Arnold is a better way to look at that whether or not they're going to bring the package that they want to bring or if they're going to strain their body for something that they may or may not win. Ah nick walk is gonna be doing that and I think Andrew jacked but I could be wrong, but um, yeah, that's a good question. Do good answer for your question I think.

30:59.31

christophknoll

Yeah, and that's kind of like how you know the olympia is the big one. Mr universe used to be the big one like it it. But it's a progression. There's always going to be that new dog that comes in in terms of comps and then whether or not overtakes is just based on.

31:06.38

Paul Garny

Um, yeah, used to be.

31:13.79

Paul Garny

Um, yeah.

31:18.70

christophknoll

You know the the crowd support I think is a big part but you're right with how much arnold has supported it and it's also fascinating to think that you know Arnold in 75 76 those first couple olympias winning like 5 grand something like that and nowadays.

31:35.81

Paul Garny

Um, yeah.

31:38.52

christophknoll

His top winners are pulling in what like I think I want to say it's sixty seventy at least like and he's for for placement for placement in the in the arnold. Yeah, pulling in you know, considerable about more money than arnold ever made from bodybuilding. It's just.

31:44.18

Paul Garny

For yeah.

31:56.40

Paul Garny

Um, yeah, yeah, yeah, yeah.

31:58.27

christophknoll

Like that that kind of stuff just shows the love for the sport and that's like why I you know you brought up the point that the the passion is why it's going to surpass the olympia and I can completely see that.

32:09.95

Paul Garny

Yes, yeah, he there was no, there was no um money in bodybuilding back then I mean he might have made a grand offwitting the olympia or something like that like it was not. There was no money. Um.

32:20.82

christophknoll

A lot of the guys were doing it to get to other places like I'm trying I I hate that I'm blank this but I the guy who um, who is one of Arnold's motivators actually a guy that won the olympia but then became the the first hulk. Um, yeah.

32:25.55

Paul Garny

It was.

32:33.12

Paul Garny

Frank to onbo oh lo rig now.

32:40.13

christophknoll

Yeah, that's like that you utilizing the Olympia stage to progress their outside careers as well.

32:47.32

Paul Garny

Yeah, yeah, that's what that's what a lot of it was was um, it was about like to make money in the industry is about magazines and acting and modeling stuff like that it was less about it was the competitions were to help build your name. Um, but.

32:54.37

christophknoll

Um, yep.

33:03.94

Paul Garny

Um, something I'm trying to find the name if you know bodybuilding history. You know there was a 1980 s um, bodybuilding organization that was going to pay athletes yearly to compete in their ah competitions rather than um, rather than I think. Yeah, it was okay so here it is world bodybuilding federation. Um, it was gonna become it was be going to be called the wbf it lasted for 1 year um founded by Vince Mcmahan um

33:34.48

christophknoll

Then sweat man here.

33:37.70

Paul Garny

It was ah it was a subsidiary of his company titan sports which owns w wf the world wrestling federation. So yeah, now yeah, not WWE but it was w wf. Um, so if you know history you kind of know this there's gonna be salaries.

33:42.18

christophknoll

Used to be w wf it's now WWE.

33:54.60

Paul Garny

With long-term iffbb regulars to joint its roster and some of the salaries were as high as $400000 which is fucking insane. So um, let me let me look up an inflation calculator and then we'll get onto the actual topic of the day see this is what we're talking about. We're shooting the shit for like over a half hour

34:11.79

christophknoll

80 s to 2020 isn't a huge gap in an inflation now not a chance. It's.

34:13.63

Paul Garny

Um, so let me look up this 1990 were taught I'm thinking like double let me look this up. You want to bet.

34:29.37

christophknoll

There's no way it's double That's absurd. That's absurd.

34:30.38

Paul Garny

Or hundred k and 1990 is now worth $931000 yeah that's inflation for you. But um so imagine getting paid almost a million dollars a year just to compete in an organization like you don't even have to win like this is the contract you signed. They're going to pay you this? Regardless if you win or not.

34:44.38

christophknoll

Me.

34:50.10

Paul Garny

Which is fucking insane. So like they were going to run it as more of like a like ah a performance. It's more of like an entertainment kind of thing. Um, so I mean that's how high they got I think Tom Platz was one of the highest paid ones he was going to be 400 k um but then there's going to be is going to be pay perview.

35:08.37

Paul Garny

Um, held in the um I think it was in Atlantic City they're going to hold it? Um, but there's a big steroid scandal when it came to w wf and the w w the wbf the world body buildingil federation introduced drug testing in March Nineteen Ninety Two and that's what basically fucking killed it. Um.

35:23.16

christophknoll

Yeah, my D day.

35:28.34

Paul Garny

Like you're you're just you're if you're going to be introducing something like that to an organization that is very typically nowadays open about drug use. It's not going to last. So yeah, they introduced it March and then they were done by June um, the only knowing got around 3000 paper view buys. Um, so I mean it was a big big um loss in money to the w to the wbf or that's vince mc mayhan but um, yeah, just a little piece of history or for you right? there is that there was an organization that tried to pay salary for the events but it just it didn't um it didn't pan out. Didn't paint out the way they wanted to It's like in theory. It's a good idea because it is a spectator sport but it it could never be treated like wworwwwwf was at the time. Um, it's just not a proof because you kind of put your body through such torture and such hell to get to stage ready. You can't be competing year-round. It's not something that can happen. So it just it I get the idea just that execution just it could never happen. Um, but something you know little little ah bit of history. There. Um, but anyways to move on to the actual topic here. So we do end up talking about it. Um, we're going to talk about. Ah how to build arms and doubts which are two very different muscle groups. So obviously arms is biceps triceps you can even look at them as your forearms if you want to and then delts so completely different muscle groups. Ah, but they're all hinged on your arm. So.

37:00.93

Paul Garny

We're to be talking about Overall the arm itself and whatever attaches to your arm. So um, is there anything you wanted to preface this conversation with you know, any ideas that you have or you know opinions or anything.

37:10.20

christophknoll

Ah, well just for me personally my arms and doubts are specifically a muscle group that requires spam lifting and I'll expand on that once we get into the topic but essentially just hitting so many rep almost like volume training. Because like you hear like spam lat raises and shit like that and so that's where I think a lot of training delts and arms comes into because you have to have such consistency with it because those are as a man those are your show muscles outside of your abs. Maybe.

37:29.53

Paul Garny

Um, yeah, yeah, you got to do high volume right.

37:48.78

christophknoll

Arms and delts are your show muscles for the most part because if you're in your regular clothing and someone says show me your muscles Generally, it's going to turn into some kind of a double or some kind of you know, shouldered move like or most muscle or something like that. So generally speaking these are your show muscles when it comes to.

37:58.91

Paul Garny

Um, yeah, so.

38:07.53

christophknoll

Anything outside of a comp. So having really good definition on these is really important to what you're what the judgment is going to come from from the outside world obviously in the comp. It's ah it's a whole different story but like.

38:07.91

Paul Garny

Um, yeah.

38:20.60

Paul Garny

Yeah.

38:24.90

christophknoll

If you're just in your place of work or out and about in public this is where you're going to be judged the most because your shoulders are what give your frame that Width and also can help with your dorito look I say Dorito because you think Triangle Um, and then your arms are obviously you know as a male this is your ego.

38:36.79

Paul Garny

Um, we have.

38:42.77

Paul Garny

Yeah.

38:44.41

christophknoll

Obviously we've learned to detach ego at you know outside of our place of of working out but generally speaking as a man arms are your are your ego point so training these to have a good look is pretty big in today's modern world especially with how social media impacts. Everything. So. While we might not have well this conversation might not be as you know crazy in depth as we did with like back or something but it will still be just as important because with how much we are viewed and again this is from males if females listen to this, you guys obviously still. Should train your shoulder your like your delts and your arms. But you're not judged on that particular feature as much as a male is so I guess that's kind of my little preface. Yeah.

39:32.33

Paul Garny

Yeah, the will The judging is different. Yeah yeah, female judging is very different. Um, you know women's physique women's bodybuilding. They judge pretty much the same way. Um, oh oh in Society Oh and fucking Absolutely um I'll take it bodybuilding.

39:38.20

christophknoll

Oh I just I just went in the in the general world too. Yeah, yeah, yeah, no, 1 ne's no one's going you damn girl you got those doubles. Well we do in the gym world. But.

39:50.24

Paul Garny

Yeah, you got them guns you got them cannons. Um, you know? Yeah yeah in in bodybuilding. Yeah I mean that's women's wellness and well physique and bodybuilding is where women need to focus on arms more. Um, early not have a dedicated arm day necessarily but they need to start doing more movements for arms. Women's wellness kind of but then Bikini. It's like almost nothing. Um, but yeah arms in society is really where people are going to notice your size and shit when it comes to the gym and overall physique. It's like.

40:08.59

christophknoll

Well.

40:24.66

Paul Garny

You know you and I notice more ah chest and back and legs probably so the thing is is like if you're experienced in the gym intermediate to advanced when somebody has just big arms. You think we think that looks fucking dumb. But then. When somebody in society sees that you're like wow this dude fucking lifts and it's like I see him doing four arm days a week there's 1 guy at the gym I only ever see him fucking doing arms or maybe like bench press I'm like if that's what you want to do that's completely up to you man.

40:55.00

christophknoll

I found I found his bottle of Synthol.

40:59.88

Paul Garny

Yeah, it's dejude it fucking looks like he takes inthal I'm like what are you doing Hoie there's 1 guy that used to go to golds I don't know where he's at now I blocked him in Instagram because I can't fucking stand his physique. He totally fucking puts synthal in his triceps I'm not I don't even remember his name but it drives me fucking wild.

41:11.80

christophknoll

You know.

41:17.56

Paul Garny

Like Rich Pia is 1 thing. It's like that his crazy look is like his whole image. But this guy is like a bodybuilder. He's supposed to be competing and he's definitely using way too much synthol in his arms. Granted synthol is very common in bodybuilding. It's way more common than people talk about it. It's extremely common. But. In small amounts to kind of accentuate different heads here and there but to the extent that he's using it like he'd be hitting back and his arms his triceps look like fucking tennis balls. It's retarded so you know there's a couple of guys in the gym that just over accentuate arms and it just makes their whole physique look very very unbalanced. Um, you know they have to buy medium shorts but then like they probably rip the fucking armhos trying to get their arms through yeah and then like they're back in their chest. Don't even fill out their shirt. It's just to me. It's very backwards I don't like I don't genetically have good arms I have to put in a lot of effort to build my arms up.

41:57.90

christophknoll

Um, the sch medium medium.

42:12.46

Paul Garny

Um, so but regardless of that I think I'd personally especially for bodybuilding I'd rather have slightly underdeveloped arms than slightly or a developed arms because when I'm competing I don't want my arms to be taken away from my physique when it comes especially for men's physique men's Phsique I want my chest. Mid-section and back to the and obviously dealts to be the accentuating points of my physique especially being taller you and I competing we have to really focus on upper chests doubts and traps. That's our biggest focus so that's what oh I am 100%

42:45.99

christophknoll

You're really gonna throw yourself in the taller group.

42:50.37

Paul Garny

Five Eleven six foot in that ball park I'm absolutely on the taller side. Absolutely um I'm not tall in society I wouldn't say I'm tall. But yeah, you're six four you're obviously tall in society. But I'm not I wouldn't say I'm tall in society but in body building I am on the taller side. So I have to accentuate those those muscles a bit more. Um.

42:54.87

christophknoll

They call me the mountain.

43:03.42

christophknoll

Yeah.

43:09.79

Paul Garny

So.

43:10.20

christophknoll

I'd say also from I guess from the the background that I have coming from a skinny perspective I getting into the gym world only wanted to have arms become bigger because that's the thing that.

43:18.80

Paul Garny

Um.

43:23.82

christophknoll

I Always lacked just in having size but now developing into the bodybuilding world. It's just like you said it's just basically it's it's almost like an and like an auxiliary thought because we're so hyper fixated on getting our front and back and then legs just absolutely. Toned and diced and huge while our arms and you know doubts are you know Doubts. We still want huge size but arms. It's like you just want them to be proportionate and have a little little bit of tone and that's about it. We're so focused on everything else whereas in the early stages. You know like that person that you saw working I mean he was he.

43:47.75

Paul Garny

Yeah, exactly right.

43:59.62

christophknoll

You said he does do bodybuilding but probably has the same mindset where it's like all right I'm going to impress because I have the guns.

44:06.32

Paul Garny

Yeah, he's like in his 40 s or something like he's definitely older. Um, and it's like if that's what makes you happy then great, but you know we have to work on our weaknesses and be proportionate. You know? Ideally, we want our entire body to be perfectly proportionate. We don't want anything to be. Taking away from anything else as far as size goes or how small something is so I have to do two arm days a week because my arms take much more to develop. Um when I started with my coach. It was chest I had a very small chest I had almost no chest muscles. Ah but I had very good. My muscle connection. So we did two days a week for chest for like a year and I really built up my chest and at this point it's my strong point. So I I hit chestss once a week same with legs. Um, there are muscles I don't hit often I and almost never work calves I hit calves. Maybe once every few months just do like 3 sets just because I feel like it whenever I feel like it and almost never do traps. Should be doing more upper traps. But my rom boards and my traps are solid because of the way my engine receptors are just distributed but ah arms for me is a very very weak point. Some guys are just built to fucking have arms and it sucks that I don't have that but it is what it is and you know everybody has their weakness. So. To work on that I do two arm days a week and ah the actual development of arms is usually very different than what people think. Ah yes, you want to go high volume but do not this goes for pretty much anything but do not just chase a pump in the gym.

45:34.36

Paul Garny

You don't want to just chase a pump That's not how you develop muscles or you know that's not how you actually build muscle cells. Um, just like I've said before soreness isn't exactly a tell whether or not a workout was good ah same with a pump a pump doesn't necessarily mean your workout was good. You just got blood flowing that doesn't necessarily mean. You tax the muscles you can take a shit ton of like pump reworkout and get a pump just doing like 2 sets of corals and your arms are on fucking fire because your blood's rushing so fast but you're not necessarily taxing the muscles. So for me. Ah, most of my sets for arms. So the way my arm day works I think a lot of guys should introduce this workout or this movement is Fstseven I'm a huge advocate for fstseven when it comes to arms and doubts. So it's going to be a good conversation today revolving around that for me at least is the starting point. For arms is fs t seven the ending point for dels is fstseven I have a debt dealt dedicated day so they're not combined but when I do arm day which was yesterday. Ah I start with um, easy bar cable curls and I straight handle. Ah, tricep pushdowns. It's the ones that I use they're plastic handles that they're separate and they come to like just like a cloth point at the top that connects to the machine so I can spread them out but they're flat handles. They're bars. You know so I grab onto the bar and I push down with a flat grip.

47:11.39

Paul Garny

Um, versus a rope which pushes down with almost like a neutral grip. Um, so that's my starting movement is fsd 7 fstseven is essentially 7 sets between 8 to 12 reps with almost no rest in between um what it stands for is ah. Somebody made it up. It was a big movement I think within um Marcus Rule I think it was um yeah bodybuilding dot com January Seventh Twenty Twenty there's an article about fstseven so fstseven.

47:47.20

Paul Garny

Is created by Hani Rambod actually which is interesting I think Hani has a full fstseven workout. So it's fascia stretch training 7 the seventh in a set of or a sequence. So. That's what it stands for anatomy a sheet of so fascia is a sheet of band. She orbe a fibberous-conneed tissue enveloping separating or binding together muscles organs and or other soft tissue structures of the body stretch stretching stretches, whatever length and wide and enlarge and training the process of bringing a person to an agreed standard proficiency by practice and instruction. So. It's fascia strength training 7 so it's a 7 set movement. Um, with little to no rest in between each set. So what I do with this is when I do I'll start with my cable curls I'll do my cable curls swap detachment move the cable thing up change the weight do my tricep pushdowns swap detachment move the thing down swapped away do my cable curls. No wreting between those besides moving the actual attachment moving the cable machine or whatever and adjusting the weight. That's my only rest that's my fst seven star. So I do 14 sets between arms and triceps right off the bat and. That gets my arms to already a pretty burned up so space it does create a pump but my goal is to stay within the 8 to 12 reps. So really the first like 3 sets are kind of warm up sets where I'm purposely stopping at 12 ideally, the fourth set is like 12 is like.

49:20.17

Paul Garny

You're like 1 away from your your rep your max like you're about to your one like failure is like 1 rep maybe 2 reps away and then 4 ah five six and 7 are absolute fucking failure. Ideally, you want it to be like set 4 is 12 failure. Ah, set 3 or set 5 is like 11 failure set 6 is like 10 and then set 7 is like 8 or 9 failure and then when you get set 7 up to closer to 10 then that's when you adjust the weight because when you adjust the weight for the top set. You adjust it for all of it. So it's not just about. Going from you know, £80 to £90 for your top set. It's going from 60 to 70 the seventy to eighty that eighty to 90 the ninety to hundred it's increasing all of the weight. So the overall and higher so workout or exercise is going to be extremely difficult at that point. So it does take longer to progress through. Because you need to be sure you're not you got to you got to adjust it from the beginning. Not just the end you got to be able to know that you can make it through the whole thing. Um, so it is kind of weird to get used to at first because ah, you need to be really picky with the weight. Ah so like doing fst seven on delts I'll do pinloaded shoulder press. My fsd 7 on that is about 15 seconds rest between set because I'm not super setting. It. So about 15 seconds of rest and I'll adjust the pin start to start the timer then go right back at it finding the right weight in there a few weeks ago when I when I added that to my workout was very awkward because I start off with like 100.

50:53.39

Paul Garny

On the machine and I'm like okay this is pretty light I got 12 no problem then I'm at like one thirty on set 3 and I'm fucking dying at 12 I'm like okay I clearly set the wrong weight so you got to adjust it accordingly and a lot of time you got to start lighter than you think so fs t seven I think is a phenomenal addition to any sort of arm. You know bicep tricep. Doubt movements stuff like that. Ah, because there's so so much volume there I mean if you added up all the weight I was lifting as far as volume goes, you know we're talking like like probably like £10000 between biceps and triceps. But maybe not that much but it's pretty close. Um, between 7 and £10000 of volume because you're just lifting so many times. Um, it's it's a lot at first. But then that's when that's your start and going into the next sets which is for me cross-body tricip extension. So the cable if you're watching the video the cables up here and up hold the cable down this way and then. Extend this way. That's how I do it. So the cables to my left or right depending on my arm and then I extend it the opposite direction. So that's my crossbody extensions. Um, and then I also superset that with dumbbell curls. So typically you'd start with something like that but starting with fsd 7 and then moving into that you're already fucking. Starting a hard arm day. So that's how I start and that's how I've learned that my arms build is through that and is lower reps for me. Actually it's like 8 to 14 reps for most of my arm sets honestly and that's how it's worked for me delts is the opposite though. It's very high volume.

52:24.17

christophknoll

Well I think that you brought up a really good point with the Fsd 7 stuff when you're doing arms and it's what we see at least what I see a lot of personally is that when someone is training arms and. When you to to get a really nice pump. Obviously we say don't chase the pump but to get a really nice Pump. You're stacking volume over anything else in terms of building that pump in your arm and what most people are what not most but well I see a decent amount of is that people are not as focused on their progressive overload as well.

52:53.67

Paul Garny

Guys.

53:01.64

christophknoll

Which makes it so that they're literally going in week after week and taking the same weight and while they might be getting nice pumps and their arms might be starting to look nice. They're not actually getting any stronger. Um nor are they you know building additional muscle into their um. If we're talking biceps triceps forms. Whatever particular arm group. We're talking about so whenever we have these you know like Paul's fstseven that's a ton of sets right there that you have to do and you know scale through you can't do that.

53:33.95

Paul Garny

Um, yeah.

53:37.70

christophknoll

Like if if you take someone who's just their only arm day is like you know, just take doing like 3 different kinds of curls for you know, 3 sets straight 10 sets or or straight 10 rep sets or something like that they probably won't be able to survive in fst 7 right away because they're not used to that style of progressive overload. But it's what you need to be eventually pushing yourself into maybe not like the kind of sets that Paul's talking about specifically but still focusing on your progressive overload because yeah, you might get a nice pump but at the end of the day you still want to be getting strong. You still want to be building more muscle inside of your.

54:06.93

Paul Garny

Um, yeah.

54:16.84

christophknoll

Ah, individual muscle groups. So progressive overload needs to be prioritized and it frustrates me so much that like people aren't willing to push themselves to failure on an arm movement because of the ego like it's far more satisfying for someone to take. Down £10 and just rep out and never ever shake Lee you know when when I talk about shake I'm talking about you know trying to get that last rep up and you're sitting there just shaking trying to get that way up because that's the point of failure and. If. You don't have your detachment from your ego failure on an arm day will really fuck with you. But if you're able to detach yourself from that you our goal is to reach failure every single workout like regardless of what exercise you're doing you want to be training to failure and that's just.

54:55.42

Paul Garny

Here? yeah.

55:06.11

Paul Garny

Yeah, yeah.

55:08.75

christophknoll

But it's a mindset thing more than anything. Um, and so that's why stacking that progressive overload. Um my arms you I used to have a dedicated arm day. Um. The coat My Coach's plan doesn't have that anymore. It splits up my biceps on my back days and triceps on my chest days with ah forearms only having one exercise in on my um back and bicep day and it's super saided at the very end of the workout. So I'm not even.

55:38.30

Paul Garny

Um.

55:39.10

christophknoll

Focus too much on forearms anymore I know Paul and I we've talked about honestly one of the best ways to train forearms is just holding heavy weight because like that it's all grip.

55:48.96

Paul Garny

Yeah, basically.

55:53.54

christophknoll

Because if you think of your forearms all of the muscle fibers attach into your hand and your wrist. So if you focus on having a strong grip. Naturally your forearm will because that's actually how you flex your forearm you flex you flex your forearm by closing your fist and sitting there and watching your muscles within your forearm flex that way.

56:05.36

Paul Garny

Um, yeah.

56:12.82

christophknoll

So to actually work it out exclusively. It hasn't become a priority in my plan but when I do start with like today's going to be my back and bicep day actually so by the time I get to biceps the first movement I do as a cable movement and I will preach night and day.

56:13.22

Paul Garny

Yep.

56:32.62

christophknoll

3 60 five days of the year for one ah hundred years or however long I got that cable cable bicep exercises are dominant to everything else just because of the constant tension you have tension in the positive negative and neutral of the rep just the entire time. There's tension.

56:44.84

Paul Garny

Yeah.

56:52.43

christophknoll

Whereas with a dumbbell or barbell. Whatever you're using like if you think of a standard curl you have weight up at the top. But then when you're dropping you can kind of just you know let it go whereas with a cable that tension pulling you backwards even at the top you have that tension and that's why I think it's so important to.

56:53.40

Paul Garny

Um, and.

57:09.48

Paul Garny

Um, yeah.

57:12.23

christophknoll

Incorporate as much cable work as you can for an arm day. So mine starts with a standard bicep curl cable um, standing by sorry standing Bicep Cable curl. Um, and that's just what I start my particular bicep movements with just because. 1 you can do high volume on a cable 2 because you can especially pinloaded ones you can you know manipulate the weight a little bit and get yourself to the point where you can do plenty of volume but you can still progressively overload and with the constant intention. It's just Phenomenal. So I think.

57:37.37

Paul Garny

Um.

57:45.30

Paul Garny

Um, yeah.

57:48.24

christophknoll

If you don't have at least 1 cable exercise for your whatever arm day you really need to add one because it's just so again, personal anecdotally such dominant to any other kind of movement when it comes to arms.

58:03.56

Paul Garny

Yeah, ah cables are I think very very good for arms. Especially triceps I think a lot of free weightight body weight triceps is just too harsh on the joints in my opinion. We're not like try. You're not here's my thing. So. To really truly hit triceps a really good way with free weights or body weight or whatever it is. You have to have really good my muscle connection and for a lot of people. Especially if you're on the beginner side close script bench press is not going to be your ideal movement for triceps. Ah I do close Script Bench Press ah but I haven't for the first few years of my lifting I didn't it just wasn't it. My chest would start to activate my shoulders would start to activate. It's just it's not ideal. Um, so cables for triceps naturally with the way. Our bodies are orgoomicmically built and the anatomy of our biomechanics ah try tricep cable movements are definitely superior in my opinion. Um, you also have a much less risk of tearing a tricep whenever you talk to someone who's torn a tricep.

59:14.21

Paul Garny

I would put money on the fact that it was something involving freeweight money and like I like the actual chances of somebody tearing a tricep from cables to me is just fucking like there's no way. There's no I I don't think I've ever heard of it. So it's just safety wise. It's much better for your joints for your muscles for triceps to to have more of a cable focus. Obviously you want to have an ideal mix of movements but especially when you're a beginner or especially your key movements should be something cable based at the same time. Rely on your biomechanics for these movements because everybody's bow mechanics are different, especially for arms the way my arms ah work is completely different than the way yours work Christoph. So ah, you know the the idea of them is similar is the same thing obviously just like any muscle. But. Ah, what what? our arms agree with are completely different. Ah so for me my my arms enjoy more gravity-heavy ah movements so like for cable machines that'd be less pulley. Ah, it'd be more weight driven down to the ground down to the ground. Where some people's arms were like more resistance where that involves like 4 or 5 pulley cable machines. Ah you know the goals I go to has those 2 options. It has a nautilus cable machine and it has an arsenal cable machine. The arsenal is a 2 pulley machine that's more gravity based where.

01:00:44.49

Paul Garny

The Nautilus is kilo based it. So it's kilogram measured. But it's super high resistance. So if I were to do like crossbody tricep extensions I can maybe do like seven and a half Kilos and I'd be fucking dying. On that machine because there's so much resistance you're lifting less weight. You're just fighting the pulley system where with the arsenal machine I can do so seven and a half Kilos comes out to like I don't know like eighteen nineteen pounds where my starting set on the arsenal machine is like £30 that's my starting warm upset. So. It's just the way the weight is displaced ah my my arms agree more with the gravity focus but like for instance, Ben Gaines or hunter labrada. Um, even probably Logan Franklin ah the main cable machine. Ah Hunter Lebrada Trains with and Logan trains a lot with him I think. Um, is resistance based which is this I think it's the same nautilus machine. It's resistance based so ah listen to your biomechanics when it comes to arms. Ah for biceps. Ah and arms too is because okay so arms just like legs. They're separate appendages. So. Don't focus. Don't make sure you're going to have weaknesses in each one that's 1 thing you're going to have weaknesses in each one. Don't go out of your way to try to fight those weaknesses you know don't be changing the weight don't be doing £30 in one arm and 25 in the other do the same weight do the same reps.

01:02:13.40

Paul Garny

Ah, we've talked about this before sometimes just a couple grabs might be harder on one side than the other ah but for me the way my I've learned that my arms agree more with is ah instead of like alternating Curls. It's more straight Curls. So I'll grab dumbbells and just do curls from each side at the same exact Time. So as if I'm almost holding a bar. That's just what my body agrees with more than alternating and I can also tax them muscle a bit more when I'm doing alternating I get that rest in between each Rep. Um, so it's not as taxing. Ah, that's just to what my arms agree with Tricep Push. Ah.

01:02:51.28

Paul Garny

Tricep bench or close grip bench. My body also agrees with very heavily but I wouldn't recommend that to anybody who's relatively new in the gym you need to you need to be very very confident in your're my most connection with your triceps in order to truly hit that properly and also have proper form too because it is a kind of a weird movement. And it's a lot of weight over. Basically your belly. So if you drop that it's kind of fucking hurt. Um I've dropped it before I dropped those like 86 or something on my on my stomach and fucking hurt. Um I was okay I didn't break anything I didn't break a rib. Thank god but um, it could have been way worse because my top set at the time was two Twenty five for tricep bench price so could have been way worse. That's for sure.

01:03:30.68

christophknoll

The the ah the Jim Motor comes running in. Did he sign the waiver did he sign the waiver.

01:03:34.31

Paul Garny

Oh yeah, dude waivers are fucking so important at the gym like like that's the first thing if you've ever worked at a gym or gone to many gyms. That's the first thing they ask you have you ever signed a waiver and then if you're like ah yeah I think so then they make you sign another one like just to be sure.

01:03:45.64

christophknoll

Be up me up.

01:03:53.99

Paul Garny

Because they're not they would get sued into Ob bolivion if they got if somebody got injured and didn't sign a waiver. So yeah, that's that's really funny to point out but um and then incident reports every time something ever happens as an incident report. Um I fell in a machine one set gold the Golds I go to and they had to fill out an incident report I didn't sign anything. They just filled it out to. Reference when it happened what happened what went wrong stuff like that because it was the way the machine was built which actually arsenal came and fix. It was a recall basically so it wasn't my fault. It was the machine's fault which is going to sound like I'm kind of defending myself. But it's True. It was just it was It was the way they built the machine was kind of Dumb. Um.

01:04:25.98

christophknoll

Fan.

01:04:32.87

Paul Garny

But yeah, incident reports andship. But yes arms cable focused. Definitely um, but also listen to your arms as well. I mean for me my body doesn't agree with skull crushers at all, but some people's you know my old coaches ah his arms. Very much agree with skull crushers. So it depends.

01:04:48.10

christophknoll

I Love him.

01:04:51.42

Paul Garny

I can't stand them I fucking hate them I just can't I can push wait on them. But it's just it doesn't to me. It just doesn't hit the way that I want it to hit um and it's just I think that there's better movements for me personally I would never bash on them I think that that's a good movement just not for me. Um. And at the same time It's also very taxing on your forearms much like how preacher girl curls are when you have a fixed ah bar you're holding whether it's like regular bar or machine preacher curls. Um, so that's something take into account and I know you mentioned grip earlier something to do too is ah if you really wanted to work on your grip. Let's say your grip was weak. Ah, 1 thing to do is on your arm day just squeeze the shit out of whatever you're lifting squeeze the shit out of dumbbell squeeze the shit out of bars. You know, whatever cable attachment you're using just squeeze it and that'll help build up your forearms at the same time something I just started incorporating um was rope. Cable curls. Ah, that's how Frank Mcgrath was able to build his forearms. Um, what rope cable curls will do. It's kind of like a hammer curl essentially but just better because it's not dumbbells and it's going to help target the outside of your biceps and also your grip a bit more than the actual. Bicep head. So um I'll I'll send this back to you christoph in a second but the anatomy of your arms. Um, let me let me look this up so I make sure I get the names correct. So the anatomy of your arms. Let's say for your triceps you're going to have essentially what's called the long head and the shorthead.

01:06:25.90

Paul Garny

Um, the long head is closer to your body. Ah, it's going to be the more substantial part of your triceps. So your triceps in comparison to your biasceps are about double the size. So 2 thirds of your overall arm muscles are going to be your triceps the other one third is your biceps. Um, so the longer head is going to be. Ah, bigger focus as far as actually developing your triceps. Not so much that you're going to get unbalanced but um, just enough to to ah accentuate your triceps. So ultimately the 2 heads are called your triceps break break. Breaky break eye I never know how to pronounce that bracky yeah trice brackey. So that's what they're called, but the short the short heads the outer part your triceps long heads closer and then your biceps. Um.

01:07:04.17

christophknoll

Bracca.

01:07:15.35

Paul Garny

So that the long head and the short head. The long head is the opposite. It's going to be further away from your body. The short head can be closer to your body. Ah, the movement that works in your Hammer curls. The rope cable curls is going to be focusing more so on your forearm. Um I'm trying to look up the exact name of it. Um, it's going to be the break ah break your radialis break your radialis. So your breakyalis and your biceps brackey are your biceps that you're going to be building up. Um, but your break your radialis is going to be the forearm muscle that's on the outside of your elbow. Um, so if your arms relax next to you. It's going to be the the muscle facing forward. Um, so for your right arm is gonna be the right side of your elbow that connects your biceps essentially to your forearms and then into your wrist. That's what those cable curls can be doing so that's going to help with your grip a lot because your grip relies heavily on that muscle. Um, Hammer Curls hit that same muscle. So if you look at a bicep from the side. It's going to be that middle muscle and your forearm that you're gonna be working there. So I think that's a really good movement. Um I Really like it. The only problem that I have with it is that subkimmel machines like the one I use at Golds. The bottom rung is very high so you have to lean kind of far Back. You have to step back from the machine but as long as you got you know experience with Biceps. You can hit at no problem I Just like it with the weights more directly below me. But if you know, leaning back. A little bit is fine. Um, but that's a good movement as well as far as.

01:08:43.27

Paul Garny

Building your grip.

01:08:44.83

christophknoll

I Think that ah you could do an episode entirely by yourself and talk for hours on end about how you like single pulleys compared to multiple pulleys This has been something that paulock talks to me about.

01:08:54.22

Paul Garny

Ah, dear I Thought all the a bucking machines. Holy shit I've experienced so many.

01:09:00.65

christophknoll

Every time we lift together. Ah.

01:09:03.35

Paul Garny

I'm like what kind of habo machine is this okay, three pulleys ah I don't like these 7 police but £1 is going to feel like a hundred.

01:09:06.95

christophknoll

Ah, groans and disappointment. Ah, um, but ah, something that is did that Paul brought up that is really really important to hammer down is that.

01:09:21.45

Paul Garny

So close. Do.

01:09:23.60

christophknoll

And all you have to do is look at the name but triceps need more work than biceps because if you think about literally just the English vernacular by well I mean okay sorry the the Latin prefixes my apologies by to try three so you have.

01:09:27.13

Paul Garny

Yes.

01:09:38.60

Paul Garny

F.

01:09:41.40

christophknoll

Biceps which have 2 major but 2 major muscles inside triceps have 3 major muscles inside of it. Obviously if there's more muscles you need to train it more and so many people especially men again. This I know um. If. There's any gals listening I know your arm days are a little bit different than ours because it's not as big of a focal point in your workouts. But for most men and most men especially just getting into the gym when they hear let's train arms. It's literally like 7 bicep exercises and they just completely complete. Do we like.

01:10:11.35

Paul Garny

No.

01:10:15.58

christophknoll

And then they go and do Tricep rope pulldowns and that's all they do for triceps because that's just the stereotypical tricep movement and that is something that I try and I mean again, we never give unsolicited advice. But if I ever have someone ask me about a structuring on their arm day.

01:10:17.46

Paul Garny

Yeah, yeah.

01:10:35.47

christophknoll

I'm going to try and and get them to incorporate at least two more. Maybe even 3 more tricep exercises compared to their bicep exercises. Yeah yeah, mine are split up so it's a little bit tough but mine.

01:10:42.72

Paul Garny

I do one I do 4 tricep 3 bicep is what I do but I also hit two arm days a week.

01:10:54.92

christophknoll

It's It's a clean split between my own his 4 and 4 but the intensity of my tricep. Ah exercises are far greater than the ah intensities on my bicep ones. Um, just because my bicep. Personally my biceps are fairly well developed now in terms of tone and definition. So I'm just focusing on adding size. Um, ah, especially like my vein like my veins pop out real nicely on my Biceps. So I'm purely just looking for size at this point whereas my triceps need just so much work in terms of. There's size but there's no, it's complete the complete opposite.. There's a little bit of size but there's no definition Really,, there's no protruding veins anywhere So That's like what I'm working on for that. Um, so my intensity on my tricep exercises are a lot higher because I'm really looking for. That particular toneage and continuing to add size. Obviously um, so just to throw an exercise out there for triceps that I think is also really undervalued is body weight dips and then building into if you have ah belts that can support.

01:12:00.69

Paul Garny

4

01:12:07.58

christophknoll

Plates doing that or if you want to look like an absolute fucking dog wearing the thick chains and even plate loading the chains. Um, but body weight dips is such an unbelievable movement for triceps. Not just for building size but also Burnout because.

01:12:27.39

christophknoll

It's in theory you see people doing dips and you're like oh I could do that all day and then you actually get up to do it and by your third or fourth set. It is burning so badly to do even you know even getting to 10 can be excruciating come third or fourth set. Especially when you start plate loading or adding weight into it. So I personally have my coach has me doing dips. Ah as my second movement in my tricep day. Um, which hurts me I mean it doesn't hurt me but um. I have additional tricep exercise I have to do after that like immediately afterwards so I have my my animosity towards it I love the exercise but it hurts like a motherfucker. Um, so personally dips is one that I will I preach this to everybody. Um, but then you heard Paul mention earlier the flat ah flat bar tricep pushdown. Um, that's just incorporating a different grip because if you think of pulldowns with the rope. It's in your neutral grip whereas with a flat bar or just any kind of bar even if you put a lap bar on there. Your hands are in this push down position like this where your palms are facing down towards the ground. Um and that allows one I do a lot of time under tension sets do using that grip because you're able to really feel down in the absolute negative. Um, obviously we say you should be feeling.

01:13:46.27

Paul Garny

Um.

01:14:00.32

christophknoll

Your muscles pop out even when you're not at the absolute bottom of your set. You should feel it all the way through and through when you're doing it right? But when you have that palm facing down grip and you're in that absolute bottom and you push just a little bit more.. It's unreal like you're you're you're feeling. Every single beat piece of that pump in your tricep push down. Um, so I personally agree with that as Well. Um I Just think Tricep rope Pull downs has become such a cliche thing to do when people say hit triceps that I just. I avoid them at all costs almost I Just do anything like flap bar pushdowns Cable Pulleys like with just one arm and going like a Piston Um, That's what my coach has me doing but just anything to avoid the classic Rope pulldowns.

01:14:42.54

Paul Garny

Here.

01:14:51.51

Paul Garny

I I mean the rope pulldowns have always been one of the best movements ever created. Basically for triceps I mean they've been people been doing them since as as long as cable movements have been around um and that rope to once the rope attachment was invented I Mean. It was that was one of the staple Trisetp movements for a lot of people. It's a phenomenal movement. Ah there you know, biomechanically speaking if you approach everything science-based.. It's not an ideal movement so you shouldn't be doing it. But at the end of the day biomechanics is not everything Science isn't everything when it comes to training. Ah. You just need to listen to your body and just do whatever your body responds Well to so for me personally um, it just depends Sometimes I'm in the mood for rope Pushdowns. So I'll do them Ah, but for me I can't stand. Ah I don't see the point of them is like shorter ropes. Like there's I think if you're going to do rope pushed outs with the triceps. It should be like relatively long rope Attachment. Um.

01:15:51.20

christophknoll

I see I see a lot of people actually attach two ropes into the same unit and then pull them all the way through so you have almost like a foot and half of rope to pull on.

01:15:58.36

Paul Garny

Yeah, yeah, yeah, see that makes to me. It makes some more sense it it allows your body to boot your your joints to to move a bit more than not so constrained to the smaller rope size. Ah so. Using a smaller rope just to me doesn't make any sense. But ah if your gym has 1 my gym does where it's longer. It's purposely longer than use that it just it. It allows more movement but also with triceps ah something that I see a lot of people doing wrong is. Ah, they stand like right under the cable machine and usually their shoulders are kind of up and they're like ah, especially newer people. They'll like try to get the like part that attaches to the caribbean or on the the cable machine. They'll try to get that part like parallel to the fucking rope. So at the bottom they go. And just like try to like flex it down. It's not what you're supposed to do. You need to lean. You need to lean back or scoot your butt back. Lean forward, get the weight. No yeah meant like scooting back leaning forward. Um, and then yeah, you probably fall over if you tried leaning back doing tricep extensions.

01:16:58.56

christophknoll

Yeah I was I was I was going to say you want to be leaning back? Ah yeah.

01:17:08.30

christophknoll

That that's such an interesting thing to yeah, leaning back.

01:17:10.61

Paul Garny

Um, yeah, it would be kind of weird. Um and that so you want to lean forward kind of get your body over where the weight's going to end up and you kind of want to almost like if you're sitting down try to push your hands into your knees. Like the inside of your knees. That's essentially where you want it to be you want to be in front of you. You want it to be like a foot or 2 in front of you. Ah, that way you get the full range of motion if you're going to be pushing the rope attachment like to the side of your legs. You're not going to be getting ideal movement out of that. Ah, so I see that happen a lot with tricep extensions I also see people doing way too much weight. It's becoming more and more prevalent I don't know why I've been seeing it so much lately and and the thing is too with this is that tricep extensions especially with a rope I see a lot of like old guys.

01:17:51.68

christophknoll

It's the it's the ego thing.

01:18:01.20

Paul Garny

Doing very short reps and very heavy weight and if it's too heavy of weight for you. You know that because your heels are coming off the fucking ground like if you're if you have to use your body as momentum to get the move The weight down is too much.

01:18:15.51

christophknoll

To to add that to that to the range of motion is not what people generally so the the range of motion you want for a tricep pushdown is getting your arms in the 45 degree angle and going from there. But I see a lot of people go they start up at the top and they use almost their shoulders to just throw the weight down and that's something that you want to avoid if you want just true isolation on your on your tricep.

01:18:32.68

Paul Garny

Yeah.

01:18:41.90

Paul Garny

Yeah, with that. Ah, so there was a study done So when you're doing when you're moving your your shoulders like that that almost becomes like a pullover in a way which I do see a lot as Well. That is very common to See. But. There was a study done. So What you're supposed to do with tricip extension is supposed to keep your elbow in the exact same place use it as a hinge. Keep your keep your shoulder stiff your elbow stiff essentially where it is and just bend at your elbow. That's it Your elbow should not be moving and if you know what you're doing your elbow is not going to move an inch.

01:19:02.49

christophknoll

Um.

01:19:13.57

Paul Garny

And it's kind of funny to see that because sometimes I look in the mirror and I'm like I feel like my elbow is moving. But then I look and it's not moving at fucking all So I'm like all right Cool. We're Good. So um, there was a study done because there has been debate especially among bodybuilers whether or not. Tricep rope extensions going all the way up to your biceps. So if you let the weight go all the way up and then so like stretch your triceps out all the way and then all the way back down whether that's more effective then going to ° for your elbow and then going back down and the study found that it's actually negligible difference. Ah, it just depends on what if your body responds better to ah there is no like right or wrong answer there whether or not you stop at ° or go further than ° when it comes to trice row pushdowns or just pushdowns in general. Ah so you know keep that in mind you don't have to stop at 9 You don't have to go further. It just depends on how your body responds. My body responds better to extending all the way up. It's just how I've always done it. Um I've tried ninety and it just to me. It was just too much too much strain on my tendon. My Tricep tendon. But if 90 works for you then keep doing that you know it's It's just whatever works for you. But there was a study done and. They're really the argument is just it can go either way. Um, so that's how yeah and I knew what you meant though when you said it I knew what you meant? Um, yeah, yeah, so it's kind of like squats I mean as to grass. Yeah yeah, not math.

01:20:28.52

christophknoll

Also I think earlier I think earlier I said 45 I meant to say ninety in terms of degree. Yeah, just to clarify you can you can tell I teach english ah.

01:20:43.85

Paul Garny

Um, when it comes to squats I mean squats is kind of in a similar ballpark whether or not you should go to 90 or go further. Um I think I'd have to find a study on it. Ah from what I've seen anybody who goes to asa grass or goes deeper than 90 typically speaking has better muscle development. But people who go to 90 can also push more weight usually because you're not going further into the hole. But that's also a different ballgame because you need to have the confidence to go into the whole of the rep versus stopping at 90 um. So typically speaking you you have more rep or sorry more strength coming out of the hole than you do coming from 90 but you're also not extending the muscle as much so I think from what I've from what I can think I've seen more power lifters do more ° and body builders have a higher focus on. Ashster Grasss um but that's a different you know dayve we'll talk about legs in another day. Ah, but yes, that's that's triceps for you skull crushes. The same thing you got to bring them down to your head and there's also debate whether or not the the bar ideally want to do bar probably um. Or typically you do easy bar. Most people do easy bar for for skull crushers. Ah the bar whether or not your elbow should be further back and the bar be going like to the top of your head or if your elbow should be like ° with your body and the weight go to your forehead and I think that just depends on.

01:22:16.23

Paul Garny

The way your body is built for me whenever I do skull crushers which isn't often going to my forehead works better just because it's too much strain on tendon when I go further back and I think there's also just thinking about the biomechanics. It just makes more sense that going further back. Ah, you have a higher chance of snapping that tendon right there because there's there's more weight on that tendon than if when you're at the top of the wrap. The weight is straight up and down if you're at ° where if you're further back with the the weights further back at ° for instance, all that weight is just sitting on your tendon just waiting to be snapped. So that's just the way the biomechanics make sense to me whatever workspress for you is what workspress for you just make sure that with arms in general I mean it's very easy to tear a bicep and it's relatively easy to tear a tricep when it comes to free weights so just be careful. Um, and also don't be fucking stupid. Um. Down one of the biggest downfalls Callen Von mogra ever had was when he did that um that barbell curl with Chris bombsstead way back in the day like 2016 2015 something like that when he did that in tore his bicep like clean from the bow and I think um.

01:23:21.15

christophknoll

I Remember that.

01:23:24.38

Paul Garny

Yeah, so like don't be stupid because it's such a stupid thing to do that because your elbow your arms are different lengths so you're going to be like your the weight is not going be displaced properly. Your tendon is going to be taken like exactly what happened to Callum was what I would have expected to happen. Ah, so yeah, they're longer. So the bars can be fucking slanted and shit and it's not going to be displaced evenly for weight. So I think I think columns.

01:23:43.42

christophknoll

It's like if if you and I ever did that because my arms are like you know a foot longer not a foot but you know considerably longer. Yeah.

01:23:57.99

Paul Garny

Ah taller and ah his limbs are longer than Seabomb. So I think that was his problem. Um, so I mean it was just it don't be stupid with arms. Don't be stupid and like you said the ego I mean you know guys would be curling 40 s and fucking swinging it if're when you're doing curls do not fucking swing your curls. You're not swing them. You should be stopping at the bottom and then proceeding to the top. You should be stopping. Do not swing. Do not use momentum at all unless you're doing like the last 2 raps and just trying to get him in. Yeah.

01:24:27.52

christophknoll

that's what ah that's what I was gonna say I think the only time that's swinging is okay, maybe not the last 2 reps but that last set at the very end of a workout just to burnout I think that's the only time it's okay, but if you're walking in and your first sets are ho and.

01:24:41.85

Paul Garny

I see it so often I see it so often because they're swinging.

01:24:45.56

christophknoll

Ah, you and I both know who we're talking about 2 and 1 and are the people we know, but it's ah's it's infuriating to see swing on any kind of movement doesn't even have to be biceps to. I mean I talk about with the triceps with bringinging it way up and I know we just cut. Love it covered that but swinging in general very frustrating. It's ego. That's all it is. It's like ah oh did you ever. It's the it's a video of a guy.

01:25:08.42

Paul Garny

It's so dumb. Yeah, it just it. There's no reason for it. Yeah yeah, exactly there's no reason there's no benefit.

01:25:19.91

christophknoll

And a bunch of people have parodied over it now but he's got like hundreds in his hands and he's full swinging and getting the rep. Maybe maybe to like ° like maybe and he's just and then dropping it right back down swinging the other side. Um, that like there's.

01:25:31.66

Paul Garny

Yeah.

01:25:39.80

christophknoll

You're not getting like if anything that's a forearm workout just gripping that kind of weight.

01:25:45.13

Paul Garny

Yeah, it's it's just it's so dumb to me and ah like it's it's also because you'll see like you'll directly see the difference between guys who control the weight and guys who don't and most likely you don't need to curl as much as you think you do um. It took me a very very long time to get past like 35 s for like my top set my top set right now are 45 s I think you go for like 8 or 9 I think I got 9 yesterday for my top set. Um, but I'm also not chasing a pump so like the workout the movement was very hard but it's not in It's not. Like promoting blood flow is what that that movement is not promoting blood flow. So I don't recommend it if you're looking for a pump. But ah, you're most likely a lot of people are most likely lifting way too much for bicep girls. Um, and it just.

01:26:32.66

christophknoll

Because it's ego. It's what it is.

01:26:36.43

Paul Garny

Yeah I've seen videos directly comparing it where guys will be swinging in way too much Weight. Ah and somebody will be controlling it and you can see the difference in multiple size and you know I've seen it before I I gym. There's guys who swing the weight who you can kind of tell are relatively New. Um, maybe they you know play sports or whatever and they're just trying to help with that. Whatever. But then they swing 40 s then I go up and grab 40 s and I'm controlling it all the way and it's just you see the Difference. You can see the difference in people. Um.

01:27:04.54

christophknoll

I Think the the one difference to between that that we should clarify here is that we're we're coming from the bodybuilding side of things swinging is yeah swings pretty common in powerlifting because you're just trying to get the weight up at any costt like ah did.

01:27:11.60

Paul Garny

Muscle size.

01:27:19.15

Paul Garny

Um, it I mean it depends on.

01:27:21.62

christophknoll

Obviously it's that yeah, that's it's it's per exercise. But an example I'm thinking of is I saw video bodybuilder compared to power lifter on preacher girls and the bodybuilder is going time on. Yeah yeah machine time under tension focusing on it and then the.

01:27:23.83

Paul Garny

Yeah.

01:27:30.99

Paul Garny

The machine. Yeah I know what you're talking about.

01:27:39.33

christophknoll

Powerlifter sits in and is almost using his back weight to help swing the weight up because it's all focused on just getting the weight up at all costs and doing it for as much as possible whereas we were focused so much on looks and hypertrophy and that is directly resulted in time under tension. Muscle control and mind muscle connection. So There's the little difference and.

01:28:00.24

Paul Garny

Yeah, it's I've seen that video Eddie Hall like reviewed that video or something like he like you know they do those videos where they watch different videos and he like made fun of the guy. He's like what the fuck are you doing and then the bodybuilder gets to the machine he starts lifting. He's like there. That's how you lift it like that's how you should be lifting.

01:28:17.12

christophknoll

You see that have you seen that Eddie Hall is trying to make a make his journey into bodybuil. It's it's kind of a parody thing at this point but he's.

01:28:18.87

Paul Garny

And it's like if Edie Hawk says that set.

01:28:25.56

Paul Garny

Yeah I think that's got to be a joke. Yeah, it's a joke. There's no way.

01:28:32.22

christophknoll

He's got a road to the Olympia Instagram thing going right now and he keeps calling out c bum. Ah, it's been hilarious. He oh my god that's what.

01:28:37.53

Paul Garny

Yeah, that's stupid they they might collab at some point but there's no way. Um, yeah, it is. He's huge though like you see him next to seabom like he's fucking enormous Brian Shawn accesss Sean Clerita was actually fucking funny is actually fucking. Funny.

01:28:49.98

christophknoll

Well, that's what I was going to say Brian yeah.

01:28:53.94

Paul Garny

Was laughing when I saw that I was like there. There's fucking no way like it's so funny. The difference between Sean Glota and Brian Shaw like Brian Shaw eats Sean Clarita every day just to lift the way he does.

01:29:03.72

christophknoll

Well or or when Bren Shaw came out at the olympia to hand out the medals fucking mountain next to everybody around him even like well it's because when they're so Brian Shaw and Eddie Hall do their collabs together and.

01:29:09.72

Paul Garny

That's what I'm talking about? Yeah oh yeah, yeah, he's people forget how big they are.

01:29:22.53

christophknoll

Next to each other they look like regular dudes which is why nobody ever thinks and when they're training. There's nobody else in the video so they're like oh this yeah you can tell he's big but you can't tell he's like a mountain and then you put him next to any normal human or even a bodybuilder and you're like Motherfucker this is like.

01:29:24.12

Paul Garny

Yeah, yeah.

01:29:31.87

Paul Garny

Yeah.

01:29:39.28

christophknoll

Ah, giant out of D and D like.

01:29:39.32

Paul Garny

He's huge. yeah yeah Brian Shaw's like 6 nine four hundred something pounds Eddie Hall's like 6 4 six five he's short for a strong man. Yeah.

01:29:49.33

christophknoll

He he looks short compared to ah yeah, compared to Brian Shaw

01:29:53.49

Paul Garny

Yeah, he's short when it comes to strong man competitors like that's why he had to stop so early in his careers because he couldn't he couldn't put on the weight like Brian Shaw or half Thor Bjornson could because they're like 6 9 6 10 and can put on way more muscle than he can when it comes to strength so it's it's wild just the size that you need. Ah. You're right when they're next to each other look normal because they're so big but then you see them on stage and it's like what the fuck like they have to like Brian there's a whole video. He did about buying a suit for his size and it's so hard to buy a suit for his size because he's so big. They don't make them. You have to get him custom made. So.

01:30:19.23

christophknoll

Um.

01:30:27.78

christophknoll

And the cost of material is like twice the cost of a regular suit.

01:30:32.15

Paul Garny

Was ridiculous, ridiculous, but granted Brian can you know afford it. He's got a lot of money I think so same with Eddie but yeah I've seen that exact video and that's I mean it's that I think I don't know I wonder if that's a troll or not because there's no fucking way that like I don't know it just to me. It's like.

01:30:35.68

christophknoll

Yeah.

01:30:51.64

Paul Garny

It's so wrong to do to you How he's He's swinging that preacher curl machine like that that it just it blows my mind. It blows my mind like it's like the guys with triceps that are like so um, doing way too much weight doing like a twenty degree movement.

01:30:59.59

christophknoll

Yeah.

01:31:10.40

Paul Garny

And it's like when have you ever seen someone else do that bro like I can understand doing something a little wrong or whatever. You're not 100% sure but it's like you're doing it so wrong like what where did you see someone do that that made you think? yeah this is the right way to do it. It just doesn't make any sense to me. It's like it's so wrong.

01:31:27.46

christophknoll

Yeah.

01:31:29.59

Paul Garny

It's it's like seeing like it's like never seen kipping pullups before and then seen someone do kipping pull-ups like what the fuck are you doing like who has ever done that before granted, it's like a thing and Crossfit now. Um, but yeah, you definitely don't want to swing swing the weight in anything you want to control the weight up you know from the top to the bottom negative. More focus on the negative on most of these movements just like any movement really the negatives very important ah negatives very slept on and then at the same time you want to make sure your're time undertention you know ivis ideally you want a 3 second negative one second positive and 1 second pause at the top that's ideal you know, um. In an ideal world when it comes to time and retention. That's what you want obviously listen to your biomechanics but this is what you're going to hear most of the time from bodybuilders when it comes to time and retention is 3 1 1

01:32:17.11

christophknoll

I Had a friend of mine actually ask me because he listens to our podcast ask me if you and I actually in our heads count the seconds for time under tension and I'm like in the beginning Yes, but now it's just like so ingrained like with our rhythm when we're when we're lifting that but in the beginning.

01:32:27.26

Paul Garny

Um, and.

01:32:29.60

Paul Garny

Yeah.

01:32:34.73

christophknoll

You could bet your sweet Bipy we were literally in our heads going I mean it was timed with our breaths and everything but yeah more or less. There was an internal clock. Um, yeah.

01:32:39.17

Paul Garny

Yeah, yeah, it's like a resting I was thinking about that yesterday I was like I have such an internal clock for rests. Even if I said a 1 minute timer I'm starting to lift like 5 within 5 seconds of that 1 minute timer because I've been doing it for so long with with the timer for so long.

01:32:57.53

christophknoll

See I that's what I struggled a lot with and now that I'm logging consistently for my coach I've been using my my apps to to log everything and the app that I use right now actually roasts me if I go I have it set for 45 seconds so then I have that little bit of a buffer so it it.

01:32:58.50

Paul Garny

I Just got used to it.

01:33:07.21

Paul Garny

Yeah.

01:33:17.40

christophknoll

By the time that timer goes off I'm sliding back in and it's like on a minute I'm going so but at the 45 second mark it'll send me things like didn't know it was phone day in the gym today and it it just does these really goofy things and it's like it gets me to really actually start working out.

01:33:20.15

Paul Garny

Yeah, yeah.

01:33:29.10

Paul Garny

That's funny.

01:33:33.95

Paul Garny

Yeah, yeah.

01:33:35.82

christophknoll

Um I will before we move on to delts. Um for my I Just want to hit one last thing for arms. It's what I've been using as a finish and so this is a particular exercise that I like a lot that I've been using as a finisher for my what used to be my arm days now. The finish on my back by day. Um.

01:33:55.14

Paul Garny

Um, yeah.

01:33:55.60

christophknoll

That my coach actually allows me to continue Doing. Um and I have my reasons for it I'm sure he we haven't talked specifically why he included it but I'm sure he has his own reasons but overhead cable curls. Um I use these as a finisher for all of my arm days and the reason why I do it. Okay, I'll give you my reason and then why I think my coach's reason behind it. So My reason is that by that point my arms are so cooked that taking lighter weight and just focusing on so much time holding it at the top whereas moving it back because also I'm so fucking wide and tall. That my range of motion only allows me to go a little bit in comparison to everyone else standing in between a cable machine. So. It's so focused on the actual flexing that I do the reason why I do it.

01:34:37.63

Paul Garny

Yeah.

01:34:48.55

christophknoll

And love it so much is that it directly correlates to how I'm able to manipulate my flex on a front double when I'm flexing for my posing or whatever it's I'm I'm literally have trained it so much because it's my last actual exercise in my ah last actual movement and so.

01:34:56.90

Paul Garny

Um, and.

01:35:07.50

christophknoll

My body just naturally likes doing a front double so much more because I have literally it's essentially weighted front doubles. That's the way that I view a preacher or not preacher um overhead curl and um, exactly.

01:35:18.97

Paul Garny

Yeah, that's how it should be looked at pretty much.

01:35:23.83

christophknoll

And that's where I think Also my coach's standpoint is because um, especially move just beginning in the bodybuilding world like men's physique is like your your entrance basically into obviously if I can put on size like I'm moving into different categories and whatnot but men's physique like you want. Ah, really good upper body like I know you just posted the ah the other day like even though you're going to be in board Shorts. You're going to fill them. You kind of fill them out. But ah that we're so focused on upper body in that particular division that being able to have your biceps and an awesome.

01:35:45.19

Paul Garny

That's all it is.

01:35:49.43

Paul Garny

So yeah, yeah I did no.

01:36:01.82

christophknoll

Ah, front double is so important. Um, and so I think that that's why it's and my coach has it included right now but I use it just because it helps me to pose better. Um, and I get to do it as my finisher we go Um, the. I Mean obviously you still progressively overload. It. But it's less weight especially considering its cables. People don't realize that when you you have to take less weight on a cable because of how much tension is constantly applied people will try and curl what they curl regular like dumbbell and then try and curl it on a cable and they die.

01:36:23.17

Paul Garny

Yeah.

01:36:37.50

Paul Garny

Yeah.

01:36:37.24

christophknoll

Because they don't realize how like that the the police just saying fuck you I'm pulling it back like so that's why I take absolutely? um so I take less weight and I focus on.

01:36:44.24

Paul Garny

It's heavier. It's much heavier. Yeah.

01:36:50.77

christophknoll

Really really slow like these these reps I'm doing are almost in the six seven second range rather than the standard you know 4 5 second range where you're focusing on your on negatives. But it's it's just such a phenomenal finisher for me and I personally have.

01:37:00.62

Paul Garny

Um, yeah.

01:37:09.32

christophknoll

Really good tone when it comes to my biceps I don't have as much size as everybody but I have really good tone and I think personally it's directly correlated to this particular movement just because it helps me with my posing. So I Recommend it for anybody that needs a really good finisher because also. I Mean when you do it with a cable anything Cable. You can burn Out. You can push yourself to the absolute max and I think everybody should I mean we already talked about cables being incorporated more and more so give it a try if you if you want a really good finisher.

01:37:44.38

Paul Garny

Yeah, that should just be used for like getting a finishing pump at the end. Um and just kind of helping with with that front double pose I mean it's not something that I mean I haven't incorporated it in in mind for a while because I have that same problem where the weight hits.

01:37:48.43

christophknoll

Um, yeah.

01:37:59.98

Paul Garny

Like it's not far enough of a stretch for me ah in the cable machine. So like that can be. You can do one side at a time but then you kind of have to lean into it and it's just not the same so you know I used to do it I Just don't really do it anymore. But it is a good pump finisher if you want to also know another pump finisher just do like.

01:38:01.19

christophknoll

Yeah, because we're so wide.

01:38:19.95

Paul Garny

2 sets are do 2 supersets of dumbbell curls and tricep rope pushdowns I do like 25 reps per set and that'd be a good like finishing pump if you want to get some photos or something afterwards. Um, but I mean obviously that you're just you're not really taxing the muscle like crazy. Ah, you're just. Building some blood flow but moving on to dels dealts for men's physique is very important. Ah, it's it's going to be I would argue one of the most important. So it's going to come to chess dels and back is going to be your top 3 abs is prime number 4 and then well if you.

01:38:48.20

christophknoll

Now.

01:38:58.65

Paul Garny

If you bundle traps with your back definitely and then abs number 4 and then arms number 5 is really what it comes down to your obliques. Ah do kind of play a role as far as how lean you look because your obliques if you have washed out obliques that'll make you look ah a bit. More watery and fat when it comes from men's physique competing competing competing um, but when you have diced obliques. It makes you look so much more diced even if you have like kind of slightly washed out back or chest or something like that your obliques being completely diced just the way your body distributes fat will play a huge role. Ah, in how you look as far as li goes. Ah so your dalits play a big role and the way you got to look at Dallas depends on what you're doing with your physique if you're competing which is kind of where my experience comes from if you're competing you want the illusion of like basically fucking pumpkins on your arms.

01:39:51.70

christophknoll

The the death ball shoulders.

01:39:51.90

Paul Garny

Or on your shoulders you want implanted. Yeah you want implanted death stars is what you want you want Death Star Delts. Um, so that's going to incorporate all 3 heads your rear head your front head and the side head your entire delt is the entirety of your shoulder That's your delt. Ah, it's your deltoid. But there's gonna be 3 heads front side and rear. Ah how you build them up is going to depend on genetics personally ah my rear delt builds up too much so I have to kind of I Only do really one movement per Delt. Ah, per shoulder day for for rear doubts if I do more they become unproportionate ah side out in front dealt I don't have much good genetics in ah but also this is another thing to talk about too is that your doubtt size and your dealt look is going to come into play when it comes to Anabolic Steroids. Ah, because just like glutes. Ah,, there's a lot of oils within your doubts and a lot of guyss use their doubts for pinning testosterone. Um, even if you don't pin in your doubts. Ah, your delts are going to respond very well to ah to stae Anabolic steroids because especially when ah. You're taking something that promotes muscle size because it's going to be targeting. Ah your androgen receptors and your androgen hormones in general so we have typically speaking especially among guys we have a lot of enginegen receptors within our adults I have a significant amount in my traps.

01:41:26.10

Paul Garny

Ah, just how I got it genetically especially from my mom I got a lot of my honestly I got a lot of my natural genetics from my mom when it comes to muscle building and ah I got her traps and I got her calves so I never really trained them too much. Um, especially rom vos I barely train Rom voids. But. Ah, when it comes to doubts your enginegen receptor distribution will play a huge role and I mean you could even if you like they're dudes who will just start taking testosterone and their delts have come fucking capped. Um so having capped dels what that's going to look like. Um, let me look up a comparison photo. Maybe I'll feature this on the blog. Um, unkept dots. Um, so capped dels are going to kind of look like ah they're going to have more of a ball shape to um, ah so it's gonna be that round pumpkin look. Ah, you're going to want that look to it I don't exactly know why it's even called cap capped to dels. Um, so when you it's it's a weird It's a weird thing to have because um when you're having. Ah.

01:42:39.34

Paul Garny

The way is I think Iss called cap delts because it looks like a cap to your arm like you you put a cap over your arm. But when it comes to cap dels. It's either. You don't have cap deals or you do. It's kind of like ah like a wall you hit and when you hit it as clear as day. Ah, you kind of see your delt come to a point on your arms. You start seeing them ball out when you're wearing shirts. Um, you start to see them more so in the in the mirror when you're when you're doing the most muscular or something like that. Ah, but until that point they're going to look kind of soft. They're going to look. Um. Like they kind of combine with your arm and your chest there's not too much difference between your arm and your shoulders. Ah, but then when you get capped. It's like there's a clear distinction between your your doubts and your arms and your chest ah which a lot of the times most guys don't really get to experience until quite a bit into the gym and also um. A lot of them. Don't experience it until they're on androgen anabolics ultimately, ah, so for me, it took a while to build them up and I've tried everything when it comes to how to train delts for me. Um, it was a combination of. Because I don't really have too much and engine receptors in my delts, especially my front des my front deals look like shit. But for me what works for my adults recently has really started to help a drastic amount from week to week. Um, even on trt I can notice a ginormous difference in my dels now.

01:44:07.32

Paul Garny

Is strictly volume based training. Ah so I've gone through high intensity and high volume but ah from what I was experiencing before was I was like okay, high intensity works better for me so like 8 to 14 reps at the most 14 at the most is what's works for me but come to find out it was. More because of the movements I was doing rather than the actual volume I was doing it was my my shoulders agreed less with free weight and they agree a lot more with machine. So I've sent you my shoulder day. Um my shoulder day in. The 2 main volume movements that I do is so I start off with dumbbell press I go into lateral cable raises. Ah which are just very hard. There's not pump focus. It's just very hard I do front raises with a bar you know one of those preloaded bars. Um. And I do upright rows with cable machine and an easy bar attachment then I do rear dealt machine flies superseted with front raising with a plate and I just do a plate for each set and just go till failure. Um, and then I do. Ah, the the 2 main ones that have really helped my delts grow in size is that'll raise machine reverse drops what that is is I start off with ah so my first set is £45 of the machine and then I do 20 reps of that immediately drop set.

01:45:41.18

Paul Garny

£50 I go up in weight then I do 15 reps of that then it drops it again up into a higher weight of 55 and do 10 so 10 reps of that. So overall I end up doing 45 reps in one set and I do 4 sets of that and then I move into my fstseven of pin pinloaded shoulder press and. Even by the end of the lateral arrays reverse dropset my arms are so fucking my beltts are so fried I can't even lift my arms and it's just from those 2 movements I've noticed a clear difference in my doubts I think I need to start incorporating something with my front and doubts maybe some sort of fst movement instead of the plate.

01:46:08.70

christophknoll

Um.

01:46:20.97

Paul Garny

Raises but ah, my side deals have drastically increased in size. So that's just how my doubts work. Um, but also like I said some guys. Ah, you know I do mostly glute penning when it comes to test. But ah when it comes to other guys. They might do delt pinning and wherever you pin your test or whatever you're taking that will also help promote muscle growth in that area. You don't I recommend against anything else besides delt and glutes just because it can be much more dangerous to pin. Let's say your chest or your quads like some other guys. Do. Ah there's just not as much oils. It's a lot easier to get infected. There. Your body doesn't agree with it as much. It doesn't distribute. Well even just don't even do subqe either I think unless you're Doingtrt and your body agrees subcue but intramuscular definitely do delts or glutes and for me my body gluies more with glutes. Ah, but some guys just ah, their body agrees very much with delts. So um, listen to your body when it comes to that but keep in mind that um if you are pitting in your delts. It's going to help with delt you know, slightly it's going to help with ah delt progression slightly and then same with glutes is's going to help slightly with glutes. Um. So somebody to keep in mind. But yeah, that's how I grow my doubts and doubts are a huge component when it comes to judging and men's physique. It's going to help build that overall v frame the dorito shape you're mentioning. Um, you know having that v having that why shoulder thin waist look your shoulders are going to directly contribute to that. Ah.

01:47:43.29

christophknoll

50

01:47:53.99

Paul Garny

If You don't have your shoulders There. You're going to look small as hell when it comes to men's physika especially and delts is a very relatively easy muscle group to grow. Ah it just takes effort. That's all it takes Ah, you don't need to eat anything specific. You don't need to do anything specific. Ah you just need to go ideally high volume get a lot of blood Flow. Just really tax the muscle with a lot of reps a lot of sets and that's how you build your shoulders very seldom will high intensity ever build your shoulders but some do mine respond well to high intensity just not always and right now high volumes working better for me but maybe down the road I'll try high intensity again and see some good Results. We'll see but. That's how mine grow.

01:48:32.74

christophknoll

That's why you hear all over the place spam lat raises I mean lat raises is the example but spamming like you want to be hitting a ton of sets like Paul just said because I mean that high volume style.

01:48:41.82

Paul Garny

The time.

01:48:46.96

christophknoll

Gets so much more blood flow to your shoulders and your doubts need it in order to grow. Um, so a lot of what Paul covered is just in gold me personally I I have been doing just dumbo lat razor for a while and coach wants me to go on to um.

01:49:06.52

Paul Garny

Michael.

01:49:06.96

christophknoll

Machine Lat raises. So um I know that's for the stability and also being able to really target and build mind muscle connection for you know your front rear side delts instead of just lat raising to oblivion. So that's.

01:49:21.70

Paul Garny

Are.

01:49:25.74

christophknoll

Lat raises obviously are the big one for me when it comes to building shoulders. Um I personally have really good trap strength. Um I know we talk about traps sometimes and combining with back and whatnot. But I train traps on my on my ah delt day.

01:49:35.00

Paul Garny

Yeah, me too. Yeah.

01:49:45.32

christophknoll

Um, and so for me, that's just one one exercise just shoulder shrugging and I can shoulder shrug a fucking Mac truck but obviously not but that's I have a really good strength when it comes to trap. So for me building size. There is.

01:49:45.60

Paul Garny

Um, if.

01:50:03.53

christophknoll

Progressive overload but that can be really tough for me because gripping that weight is tough so because I'm at the point where I'm going into the hundred hundred ten hundred twenty as I think my current split for dumbbells on shoulder shrugging and that's a lot of weight lot of weight to be gripping. So.

01:50:19.91

Paul Garny

Um, what's your rep time and look like.

01:50:21.93

christophknoll

For me, it's a two second squeeze at the top. Um, so focusing on more the the squeeze at the at the actual upward part of the rep. Um, and then not.

01:50:25.51

Paul Garny

Okay.

01:50:36.88

christophknoll

A careless drop but certainly not as focused on the time under tension in the negative. Um, it's it's getting it upwards squeezing and then dropping back down. Um, and I just I'm able to do a lot of weight. So for me personally.

01:50:44.10

Paul Garny

Um, okay.

01:50:49.51

Paul Garny

Gotcha.

01:50:55.70

christophknoll

I Do high intensity for my traps. But I agree with lats like it is very easy to get a shoulder injury if you fuck up your lat raises and try too much weight or something like that. So. It's important to find the weight that you're comfortable with and then. Progressively overload from there in your own time because if you just like the if you see someone doing 40 s and you're like oh I'm going to try that and you try and do that for too long shit like rotator cuff injuries are Brutal. So I like.

01:51:25.70

Paul Garny

Yeah, we all have rotator cuff issues.

01:51:30.52

christophknoll

Especially like me coming from the baseball softball background like I'm just a ticking time bomb when it comes to my rotator cuff. Um, so really make sure you're not overloading to like exactly what Paul was saying like high intensity is not always your your best friend when it comes to delt. Ah, hypertrophy. Um I don't do it in my current plan but 1 exercise that I fell in love with a while back is ah Christ. What are they called Arnold raises where you're doing a standard shoulder press and then. When you're down in the negative you swing around and almost activate a little bit of chest while you do it? Um, yeah though I I fell in love with those a while back coach doesn't have me doing them now. But I personally saw a lot of growth when I incorporated those and those.

01:52:08.21

Paul Garny

Yeah, it's arnold press.

01:52:24.10

christophknoll

You really can't do heavy sets on because of what you're I mean you can but you should be more focused on making sure you get the the rep. Absolutely perfect because of how complex it is in the movement. Um, so I personally think that's a really good one if you're looking to build size. Everybody should be shoulder pressing This is not if you're if you're going in and working delts and you don't shoulder Press. You got something messed up because okay I me personally it's It's just the best movement in terms of adding weight into your overall physique. Like in terms of building your delts for the the strength purpose not for the look purpose for the strength purpose. Yeah.

01:53:08.27

Paul Garny

No I was going to say you should have something for shoulder press I agree I think whether or not you do bar dumbbell machine is completely up to you I Think at the end of the day they're all going to kind of result in the same thing. Um, but what I was going to add was just make sure that you're not doing behind the neck or behind the head shoulder Press bullshit.

01:53:22.86

christophknoll

Mean Activates your your lower What lower traps almost you're almost doing a back day with the with how it loads behind.

01:53:25.58

Paul Garny

That's just not going to. It's.

01:53:31.61

Paul Garny

It's it's almost yeah when it's behind your head. It's going to be more of a compound movement than anything I think it's it's almost like if you lean too far back in shoulder press. Um, but 1 thing I want to add to that because you did say a lot of lateral raises is um.

01:53:42.91

christophknoll

Onion.

01:53:47.66

Paul Garny

Shoulders is very very ah the way the the Ah how should I say this the direction that your hand. Ah the movement goes in is going to completely determine whether or not you hit a certain head of your dealt. Ah, Biomechanics is very important when it comes to delts because your delts ultimately do the same thing your rear delts essentially raise your arms up and behind you your side dealts to the side of you in front delta. The front of you. That's all they do I mean granted they also press over your head. But. Ah, that's not often in nature that we're going to be doing that. So It's more about raising your arm to the side front or back. So um, when you're doing some sort of lateral raise whether it's front raises or side raises even shoulder press The degree.

01:54:21.76

christophknoll

Punishment.

01:54:38.31

Paul Garny

Of The movement is going to play a huge role so something that's a common misconception that I see pretty often is um when you're doing side lateral raises. You don't want to go straight to the side I know that's going to sound kind of ah counterintuitive. But what you're going to want to actually do is kind of go. ° to like ° when it comes to the actual angle of the rep. Yeah, you want you want your arms pretty straight for the most part you don't want your arms super bent but you want the weight to be kind of in front of you. You kind of want to go almost diagonally from your body.. It's just the way your delts are built.

01:54:59.48

christophknoll

Yeah, you almost have ah like an angle.

01:55:13.67

Paul Garny

Ah, it's just the way the muscles built. It's just how the bi mechanics work same with shoulder press. You can do shoulder press in a pretty inclined bench like you can do an like a sixty degree inclined bench and still do some sort of shoulder press. Obviously it's not as effective but the degree that your shoulder press.

01:55:32.55

Paul Garny

Is going to activate your doubts. Ah if you did let's say you did incclined bench shoulder press you want your delts to be so if you're doing incclined which I recommend against it takes a lot of my muscle connection if you're can be doing incline bench. Um, you're goingnna want.

01:55:52.86

Paul Garny

I'm trying to think you're going to want more. You want a wider grip because if you go more narrow that's going to end up activating more of your delts or be sorry you not your dels your pecs. So if you go wider with your arms closer to parallel to the to your your shoulders that's going to help targeting your delts a lot more. And then the other thing with shoulder press too is that you don't want to lean too far back if you lean too far back on like a flat bench or like not a flat bench like an upright bench or some sort of Chair. You're going to end up targeting your chest a little bit without meaning to and that's going to help lift the weight so something to help to help fight that just get a bench that goes Upright. And just make sure that you keep your lower back pretty much resting against the the bench and that'll help keep you focused on your doubts. Um, so that's going to help with that when you're doing machine level raises the same thing you want to be kind of standing back a little bit and make sure that the weight is kind of getting displaced diagonally from your body. Ah, it's not directly to your side. Your delta are not going to be lifting your your side delta not going to be targeted from directly to from your side. That's more going to be a combination of your side and rear delt. Ah so just kind of put it in the front of you a little bit not directly in front of you but you know if you're at a machine and the handles are are like in front of your deck. Basically. Take like a step back and then do that like do it take like a half step back and then do the reps. It's going to help target your dealts a bit more.. That's how I do my lateral raises and it's helped me a lot ah because it is a hard movement to kind of learn how to properly do a lot of.

01:57:08.10

christophknoll

Um.

01:57:23.96

Paul Garny

You see when it when it comes to like being new in the gym. There's a lot of different ways I've seen people do lateral raises I've seen lateral raises fucking straight up touching at the top like I've seen that shit like all the way up I've seen people do ° and do this shit like they're flying like they're a chicken. Um.

01:57:31.76

christophknoll

Ah, ah.

01:57:41.82

Paul Garny

It's fucking wild Some of the shit I've seen is fucking wild and it's just at the end of the day you want to keep your arms not completely straight but slightly bent elbows and kind of the weight in front of you. Ah, you Also don't want to be swinging the weight so doing put in the dumbbells in front of you when you're doing sal battle Race is perfectly fine. Just make sure that you're not, You're not swinging the weight. So a lot of beginners I Recommend against that being having the weight in front of you when it comes to being the bottom of the rep because you're going to end up swinging the weight a little bit. Ah so just make sure that the rest the rest the weight rests at your side the side of your legs that you know you're not swinging it and then bring it up diagonally from there. Um, but if you get into. Um you know heavier weight having the weight in front of you can absolutely Work. You just got be careful that um and then you know so side doubt raises with ah cables or something like that is the same kind of thing. It's um, making sure that the weight is kind of diagnosed your body. And if you're gonna be doing side doubt raises on Cables I Also recommend behind the back So behind the back have your body kind of angled a little bit I grab onto the machine just a balance and I lean more into it So I can get a longer stretch. Ah so I kind of lean to the side a little bit if like it's. You know I'm using my right arm I lean to the right kind of put my feet closer together and lean and grab the machine and lean a little bit and have the weight behind me and then I raise it kind of diagonally to the front of me so that helps with ah just overall ah mind mouse connection. Especially if you're starting out but remember you're going to agree with this stuff.

01:59:13.75

Paul Garny

Sideal races on cables are heavy as fuck. £10 is going to feel like £20 so go like.

01:59:16.17

christophknoll

Oh my God The biggest the biggest meme in the gym world is who's the strongest smofo in the gym and it's the video of the ah the animated dude side or lat raising the hold fucking pin.

01:59:25.10

Paul Garny

Yeah, the anatomy guy you know the whole stack. Yes, the is the the Diagram representing how to hit your side doubts and it's He's not a race in the whole fucking stack. Yeah like full.

01:59:34.75

christophknoll

Ah.

01:59:40.85

christophknoll

Flawlessly doing it.

01:59:44.20

Paul Garny

Perfect form like perfect how much tension it's like what the fuck this du's like Superman yeah, that's that would be the strongest mother fuck me the gym I don't know if anybody will ever do that I mean it depends on the stack I think it depends on the cable machine like there's some cable machines that are really light.

01:59:51.41

christophknoll

Ah, one day probably not yeah but no stacks. Most stacks can clear one 50 easy and.

02:00:03.82

Paul Garny

I mean the old gentleman went to elite fitness their stack went up to one forty so like I think it's nothing doable. Um, but it's yeah, you have to be fucking huge and exceedingly strong like you're we're talking like.

02:00:09.10

christophknoll

Okay, yeah, but not with the perfect form and the perfect timing that video has. Yeah, what oho over 1.

02:00:23.31

Paul Garny

The top 1% of the top 1 % like ridiculous motherfuckers. Yeah, exactly like 1 person can do that and it's that guy. But yeah, that's how you should be doing it doubts is very important um to build the overall look of very round doubts. Going to come from your front des and your side dels your rear delt is going to help with your back pose and men's physique. Ah, but your front pose is going to be all front and inside is going to create that illusion the illusion of a ah ball on your shoulder. Ah, especially front dells front des are going to create because your side dets will have the rounded par so it's going to look like a ball pretty much no matter what but your side dealt is whether or not that ball line stretches all the way across your del into your Peck so your front des is really what's going to truly create that ah that difference between. Your your shoulders and your arms and your Dallas is going to create that pumpkin look to it so ah have a heavy focus on front heavy have have a heavy help focus fuck have a heavy focus on your front have a heavy focus on your side but then depending on your genetics whether or not you need to put more into rear. Is is up to you for me I don't need as much my rear if I do any more rear than I do it's going to kind of drown out my triceptps when I do a side chest and it's going to kind of look a little wonky when it comes to back pose and immense's physique. So just listen to your body and see what you know works for you and compare yourself to bodybuilders.

02:01:51.62

Paul Garny

If you are in bodybuilding kind of see like okay this is how his root does look with his physique mine look this Way. So I think mine are kind of underdeveloped or they're overdeveloped or whatever it is in comparison to proportions of my my physique. So I think I need to do this or this or whatever it is so ah, just look at comparisons because Shoulders are very important. I Think everybody who plans on computing should have a Del focused day depending on what you're doing I think for men's physic especially Shoulders is so important you should have a Del focus day and then some guys even throw in like sad lateral raises on like chess day to get like an extra like little push. Once a week to build their delts up which I've done before it just to me. It just wasn't very beneficial but some dudes do it and that's how they got their shoulders. Huge So Just do whatever works for you? ultimately.

02:02:39.60

christophknoll

Yeah, coach has my split with delts abs and calves one one day a week and that's ah yeah, exactly but obviously delt focused the ah the other ones are just like auxiliary movements. So but yeah.

02:02:43.15

Paul Garny

Yeah, it's access reach it? Yeah yeah, yeah, definitely yeah yep for sure, anything else you want to add to that.

02:02:56.69

christophknoll

Ah I was going to say if if you have exercises and movements that you enjoy that you don't hear us talking about feel free to shoot us emails or Dms and we'll just I mean we're nerds about this stuff so we can talk for a long long time I mean. This episode already. We had a half hour of just shooting the shit about regular bodybuilding and muscle stuff. So if you have anything that you want us to hit on always feel free to reach out to us. We're always open for that kind of stuff and just continue to keep.

02:03:21.11

Paul Garny

Um, gonna.

02:03:30.65

christophknoll

But lifting those weights and looking good people.

02:03:34.21

Paul Garny

Sir yes, sir we'll see you guys later on. Thank you for listening spread the word get some more listeners in here and make it easier for us to do this. We enjoys we hope you guys Joe the ah video version of our podcast as well. Now that that's new.

02:03:48.65

christophknoll

Hell yeah back on with that all right? So we'll be seeing you guys next week then bye everybody.

02:03:49.99

Paul Garny

Yeah I see guys.


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