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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #23 - How to Build Bigger Hams & Glutes


00:00.00

christophknoll

Welcome back everybody we are back edit with a brand new Week a brand new episode coming right for you guys.

00:08.66

Paul Garny

Yep, we got the crew back and to stay to I mean I can't foresee us having another solo session anytime soon. But ah yeah, be st and I today we're goingnna be talking about how to grow your the back of your legs your hands and glutes so we'll get into that today. Um, yeah.

00:24.96

christophknoll

Yeah I don't even know what it is but it for me, it just feels like it's been another month since we recorded even though it was literally last week so

00:25.67

Paul Garny

Be fun.

00:31.63

Paul Garny

Well just because we just haven't been chatting too much between episodes where normally we're like talking every day. So I think that's ah for me. That's why it feels like forever like I noticed it a couple of days ago I was like damn I was like I feel like even though we wrote the podcast I feel like I haven't talked to him in a while. But.

00:37.65

christophknoll

Ah, yeah.

00:42.90

christophknoll

That list room.

00:51.37

Paul Garny

Yeah, that's just either you just because of that.

00:54.17

christophknoll

Yeah, it just one of those fluke ah time zone. It is what it is ah the ringer but speaking of the ringer.

00:56.87

Paul Garny

Yeah, both going through shit right now.

01:05.17

christophknoll

The workout that nobody wants to do except girls.

01:06.96

Paul Garny

Yeah, and that's like 3 times a week it is just glutes.

01:12.54

christophknoll

But yeah, 3 to 4 times a week of well no, they'll do glutes but and um, hamies's too because Hammis are part of their pose that they do. But.

01:17.57

Paul Garny

Yeah, if if they're competing in wellness or higher. They do a lot more emphasis on quads. But if it's bikini or just not competing at all. There's not much quad work done. There's a lot of glutes and hams but mostly glutes good concentration to glutes which is just.

01:31.18

christophknoll

Yep I was Goingnna say I I out of the the gals that I know they'll in their leg days I see maybe 1 or two Quad Exercises Max Max

01:35.93

Paul Garny

Ridiculous.

01:43.21

Paul Garny

yeah yeah I mean quads will help build everything you know I mean just like legs in general so legs and in general make up about 40% of your overall like strength day-to-day strength that is obviously you can light press way more than you can do anything else. But. Ah, just living your daily life. A lot of your 40% of your strength comes from your legs. That's why they say lift with your legs not from your back. Um, because you can you can lift a lot more with your legs in total. But um, yeah, it's just like with Quas. It just kind of rounds out the overall look. So I think that. Should be a lot more emphasis on quads for a lot of women in comparison to focusing on glutes and stuff because they put way too and too much emphasis on it and it's just it just doesn't look right and like they also need to grow their abductors and abductors more and it's just yeah I don't know it's just coming from a bodybuilding standpoint I think that there's a good way of working everything. Not having 1 concentration but a if that's what they want to do then? That's what they want to do.

02:44.70

christophknoll

Yeah, and you actually brought up the leg press during that little little section you had right there and I think just starting there and really identifying like hey leg press is really just a show exercise in my opinion. Um, like yeah you do.

02:57.90

Paul Garny

Is.

03:01.88

christophknoll

Get a workout. You do a hit like you get hit different muscle groups depending on where your foot placement is but just compared to other things. It's not.. It's not it like you guys can be doing so much more and better movements than just like the super Cliche. Planet fitness going to go to the gym does leg press for 3 sets and then does something else like you guys can be doing a whole lot better than leg press.

03:27.68

Paul Garny

Yeah I think like press has its place and I can attest to you could truly make a like press extremely difficult and builds crazy. Whatever muscle group off of it. You want? um. I just think that they're like you're saying it's there there a lot of the time is a better movement for whatever muscle group you're hitting um but a muscle group that is very slept off when it comes to like press is glutes glut on night. Press is phenomenal. Yup, yeah.

03:56.16

christophknoll

I was going to say get that get that high foot placement. Absolutely.

04:04.68

Paul Garny

So Glues is very so here's my stance on on legs glutes for me isn't much of a focus because I build glutes extremely extremely easily. Um I barely have to hit him I hit him for one movement a week. Ah every week and. It's just the way I've just always been able to grow them and I don't want them to be unproportionate, but um, for me when people say squats Really, you should be using Squats or quads like barbell back squads that should be for quads Obviously front squads are too. But if you have a quad Focus. You're going to have a very very productive squat ah glute Focused Qua squats are going to take a long time to learn but on top of that I think you can have a better workout with the Quad Focus. So for glutes. Um for me stiff like Deadlifts is a really good one or our like press.

04:55.95

christophknoll

A.

05:00.20

Paul Garny

Um, for me. Ah so with with what we're going to be talking about today is mainly going to be about glutes and hams most likely um because quads I think we should have for a whole separate episode ah because it could be so complex how to hit quads but hams and glutes.

05:12.82

christophknoll

I think also well well I think also with quads is that it's if you think of the like stereotypical things people do in like day quads are dominated in it and you know Hammys Hammis and glutes are kind of slept on especially with men working out. So.

05:26.20

Paul Garny

Yeah, people naturally? Ah yeah.

05:31.53

christophknoll

I Think that's that's kind of why we should focus more over on the backside.

05:36.96

Paul Garny

Yeah, people do naturally ah focus on their quads like their quads kind of take over naturally um, and I think just comes down to mind muscle connection but Quads So the way to look at your legs if you want to make it easier, especially for guys is to kind of look at them like your arms. So your hamshokes or your biceps your your glutes are your shoulders your quasi your triceps and your calves are your forearms essentially? Um, so that's the kind of way to look at them and now to kind of make it easier to understand the movements that you need to be hitting for them. So like you know like a leg press with. High stance you know, high narrow standances for glutes is kind of like doing a shoulder press in a way. Um or like you could do like glute kickbacks or like um glute press in a way or a hit press is kind of like doing um side lateral raises. So it's. The way you look at it is up to you. That's just one way I look at it. Um, just like your hamstrings being your biceps. You know when you do lying ham curls or kneeling Ham corals. Whatever it is. You're essentially doing ah a curl like that's why it's called a curl you're doing a bicep curl but with your hamstrings. Um. And then stiff like dead lifts is kind like is not really much I could really compare it to um I guess you can kind of compare it to like spider curls in a way but like at the same time.

06:59.59

christophknoll

Ah, stiff legs are kind of it's It's such an isolated move maybe overhead curls just from how isolated your arm position is but I don't know even that's a stretch.

07:06.31

Paul Garny

Yeah, yeah, there's not really a comparison because there's nothing that you can like do with your bioceps that like keeps your forearm for the most part straight and still working it. But anyways, yeah, so that's how I look at it and it's an easier way of looking at things and.

07:16.99

christophknoll

Yeah.

07:25.37

Paul Garny

Um, everybody builds glutes in a different way. Everybody builds Hams in a different way. It's just for me because especially because of you know, pinning for tests and all of that and my glutes It's just it grows way too. Easy. So I Never really have to focus on it. But. Ham Shis is is an important muscle group. Especially if you're competeing classic physique and up and want just overall well-rounded muscles but we also can't be sleeping on abductor and abductor muscles as Well. Those are very very important and those will help round out your legs really well and then a lot of guys tend to forget about. So That's also something to consider too.

08:03.75

christophknoll

I think also that almost like a reason why people are guys don't train it and yeah, this is again very tiered towards guys in this episode because one Paul and I only have the experience of guys. But ah 2 women tend to work out.

08:11.25

Paul Garny

A.

08:19.88

christophknoll

You know their legs 3 4 Times a week so you really have no reason to be listening to this episode anyways. Um, but I think another like hamstrings suck. They suck to work out and I think that drives people away because to. Hit them good for a workout. You need 2 to 3 exercises on that one muscle group and I think the burnout happens so quickly that people think that just one movement is enough and just call it a day like do like laying down leg curls or something like that. To and they do it once they hit their 3 sets 4 sets. Whatever you're going towards and they feel a good burnout and they're like all right cool. We're going to go hit something else in Legs. So I think that's kind of a reason why people don't train them the way that they should and obviously Paul and I mean I have oh god I think 4 Hamstring exercises in my lift I don't know what your leg day looks like but ah I have a lot focused towards it just because my my coach and I identified like that there's a lot of work that needs to be done there and in order to achieve that goal. You need to overwork. Those hamstrings because also when you're walking around your quads are quads and calves are basically what are driving your legs around so hamstrings need that extra attention and love in the gym.

09:39.20

Paul Garny

Yeah, yeah.

09:45.86

Paul Garny

Yeah, the way I do it is for me. It's too quad so I have one leg day a week it's two quads two hams and one glute movement essentially on my like days so give or take about 5 movements but they are hard as shit. Um excuse me the other day. So typically well all right here's so really, it's 6 it's like either 2 or 3 quad 2 or 3 hams and two one glue but whatever I hit 3 of I hit 2 of the other so like I'll warm up with like ah either a movement of quads or hams so like either. Leg extensions or ham hamshoon curls on the machine and then I'll get into whatever I'm doing so I don't really count that first movement as like a full movement as is more of just like a warmup and I'm not really actually doing any working sets. Um, but it's just kind of like warm up the joins warm up the abductor add doctors and.

10:39.83

Paul Garny

Kind of get my knees and ankles ready and all of that. But like recently I only did and I only ended up doing um 3 movements on my leg day which I'll post in the blog on our site which is hghcas.com by the way you can check out our new website new lead updated. Um, but ah. For me it was I warmed up with with leg curls at my new gym I go to now and hit their hack squat that they have. It's a very high angle hack squat which I'm not used to It's probably like 55 ° it's pretty high. Um and it's not like the rail isn't like super lubricated. So. Ah, it's not like a super smooth movement. Ah not to the degree of like a bright new piece of equipment. So ah I'm like hitting it and I was on like I think I started off with a plate and I'm like okay the same bad I got I got like 20 out of it or something for quad focus. And I put on 2 plates and I get like 14 I'm like all right, let me throw on a quarter on each side and then I get like 10 and then I do like another 10 on it and then do 8 and then I drop it back down to one plate. So I take off to £35 then I take off another plate and you know each one of those I do a set and then I do a set with the plate and I didn't realize it but I fuck it for ride by system. And I just just blew up my quads way too much. Um I also had some I put some extra salt on my pure cow because I wanted a pump. Um, but that ended up being the daley ball good deal every time I'm on this podcast I'm always fucking yawn and so.

12:13.74

christophknoll

Um, which which was which is ironic I was going to say it's ironic because this is like our lives and yeah like je generally displays boredom and we're not bored at all during this podcast. Ah.

12:14.65

Paul Garny

Um, end up being my doubtful. What's that.

12:21.53

Paul Garny

Um, yeah I know.

12:27.96

Paul Garny

Yeah, they say that like supposedly you yawn if you have too much air in your system or something I've read some bullshit about that? Yeah yeah, I just got to start holding my breath more? Um, so yeah I just fried my system. It ended up being like kind of like ah I pulled away from my workout.

12:32.70

christophknoll

Stop breathing stop breathing.

12:44.41

Paul Garny

Because I went too hard on that and for me I've puked plenty of times hitting legs but it's just not to me. It's just not worth it. It I It just means I time my food improperly So I tie my food improperly going to the gym and I just got super fucking nauseous after and. If I get nauseous I Just can't think about my workout as as good as I could you know because my my mind is focused on trying not to puke so it's just it pulls away from my workout. So I got nauseous I did stiff like deadlist for glutes after that and I just called it and. Like it was still a good workout. My quads were still sore like my my glutes are still sore. My hamstrings didn't really get much of a workout. But um, it was still good workout for my quads and ah glutes but it just was hard as shit to try to push through the nausea and I was driving home. And every time I tappped the brakes I feel like it was go to fucking hurl over my dash.. It was not fun I hate that I hate because like you should not be. We should not be glorifying puking during a working set or like during a workout like you shouldn't have to it just means either your body's not agreeing with some sort of anything you ate or drink. Or you just improperly timed your food I hate it I Hate me nauseous.

14:05.66

christophknoll

Yeah I mean I I've I mean I've thought up once or twice but not nearly as as described as as you've talked about um so the I do like starting with. You had hack squats pretty early on in that particular lift. Um, and I do like hack squats because of how multimodal it is kind of it's kind of like how multimodal leg press can be but it's a far better movement in my Opinion. Um.

14:22.50

Paul Garny

Yeah.

14:35.30

Paul Garny

Yeah I agree.

14:39.19

christophknoll

Um, just also because of how difficult it is like like press like you can put a lot of weight on but at the end of the day. It's not like you're not dying Really I mean you can if you you can if you push it. But when you get to that hacksqua even your warm up set sucks like might.

14:53.20

Paul Garny

A.

14:56.36

christophknoll

My warm upset in my current plan is 20 reps and by the time like 15 rolls around I just want to be I don't want to be there anymore and that's only set one so I do like that that's in yours as well. Especially you said there is just a 3 movement lift. You said.

15:04.57

Paul Garny

Um, yeah.

15:07.50

Paul Garny

That was by accident typically I do 5 but Hacksquat would be typically part of a 5 movement workout and I do it in the beginning.

15:14.42

christophknoll

Yeah, yeah, right now right now my ah my coach has me on an eight eight movement ah leg ah leg lift with the eighth movement being a superset. Ah, so basically essentially 9 movements. Um, and I honestly it honestly takes me like 2 hours to do the whole thing and because of the intensity has me going. Yeah I'm I'm dead I'm absolutely destroyed by the end of it.

15:38.47

Paul Garny

Um.

15:48.96

christophknoll

and and I still have to do my cardio following it so it is a very rough time. But the reason why I like that we're talking so much about hams and glutes is that let me take a quick look but ah off the top my head I know I have one 2

16:08.30

christophknoll

3 4 I got 4 hamstring and glute things that I do. It's one one glue and then 3 hammys but they suck and like I mentioned earlier after just the first one I'm ready to call it because in hamps.

16:21.21

Paul Garny

The.

16:24.82

christophknoll

I might hate hamstrings more than anything else. Um, but they do they do burn and obviously all of my hamstring exercises. They also activate glutes that is kind of a choice thing that my coach wants me to do like Obviously you can isolate hamstrings.

16:28.64

Paul Garny

Um, they burn. Um.

16:42.75

Paul Garny

Yeah.

16:44.29

christophknoll

But ah, ah in the dips of all the sets like as I go down for like a good morning. Um, which is the first hamstring thing I do you can purely isolate hamstrings but he wants me to have a thrust up at the top of the set and then also deeper in the bottom of the set to also activate glutes.

17:01.46

Paul Garny

10

17:02.82

christophknoll

So more or less I have four hamstring for glute. Um, because I don't develop size. Very no, That's a lie I don't develop Width very well in my legs I develop size decently like I it's It's a real weird comparison. It's like I'm. Have a lot that sticks up through the top. But I don't have a lot of Width Um, so that's been a goal of us of ours to increase that. But for those who don't know good mornings are there I don't know how to properly emphasize it but I hate them.

17:22.21

Paul Garny

A.

17:39.68

christophknoll

Um I don't know what how your feelings are about them. But I can't even load a ton of weight on them just because of how deep I go into my each of my reps and it's like my my starting set is just the bar because again Also um yeah I mean great did.

17:46.74

Paul Garny

Is. Okay, so you're using the bar. Okay I was about to ask that.

17:57.40

christophknoll

I am doing 15 to 20 reps as the as the goal range because my leg day is heavy volume like heavy heavy volume. Um, so just doing the bar for that first set and I only really get up to let's see one fifteen was where I my top set last workout.

18:04.34

Paul Garny

Um.

18:15.46

Paul Garny

Um, yourself.

18:16.50

christophknoll

So and hitting hitting hamstrings also later in my workout I do all my quad stuff first and then it's all hamstring and glutes from there on out. Um, so I that's just kind of how my leg day looks um I didn't really get into the super specific stuffs. But. Ah, hammi suck. That's that's the ah overall message here.

18:40.95

Paul Garny

Yeah, um, for me good mornings with a bar to me shouldn't really be in your workout. Not not you particularly I'm just mean in general because there are. Movements that are less taxing on your joints and on your overall system because like putting a bar on the top of your back like that and bending over is not very good for your joints is not very good for your lower back if you're going to do good mornings. V squat good mornings are are a good alteration or alternative to them. Um. So you just put you know, just like a it's it's just like a bar where the weight is on your back, but it's also in a fulcrum. So. It's not so heavily on your back that ah you have to worry about you know, stretching your lower back and stuff like that. Um, it's you can also go way heavier weight so you could also be way more specific with how much you actually hit. Where with good mornings like as you know your top set was one 15 you can't put too much weight on the bar before it gets way too heavy and with a movement like that £1 feels like a million pounds so um

19:45.20

christophknoll

Oh yeah.

19:48.88

Paul Garny

That's why like V Squat is V Squat machine. Um hampshire good mornings more because you can lift a lot more weight which means you can really refine how much you're actually Lifting. Um, but like aside from good mornings I I don't even hit those I would for me I do more. Um, straight leg dead lifts than anything um for focusing on Hams. Yeah so I would for me I would do that instead I think that like that's what's hard about Hams is that there's only so many ways you can hit them and I try not whenever I hit legs I try not to repeat.

20:11.72

christophknoll

I Got those in there too. Um.

20:25.72

Paul Garny

The same movement. So like I'm not going to do like lying leg curls and then do like like kneeling leg curls because it's essentially the same movement. It's just how your body's positioned. Um, so I try not to do the same thing I try to hit it differently. So like sometimes what I do is like either straight leg dead lifts and like leg curls or I'll do. Leg curls and maybe like a banded squat of some squaw of of some sort bedted squat machine or something. Um I used to do jefferson squats a lot which Jefferson Squats are really good for just your overall legs. Um, there's not really one muscle group. To Target when you do Jefferson Squats but um I would typically most of the time I do straight leg dead Lifts and leg curls. Ah, but it also depends on what I'm doing too because if I've already taxed my my core too much with like squats or maybe lunges walking lunges. Um, then I won't do straight leg to this I'll do like ah I'll do my leg curls in the beginning and then I'll do ah like ah like a bandit squat that more pulls from like my you know the band. The actual belt will pull more from like kind of like where your lower back meets your meets your glutes. So. It's not so so like hard on my core. Um, so that's that's what I would do personally that's what I do personally? ah but and then for glutes it really just comes down to either like press.

21:51.81

christophknoll

Well, but before you go there. It's something for straight leg Deadlifts that I think we should also talk about is the range of motion because when you're doing a straight leg deadlift you feel like you're at full contraction when you're only about halfway into the rep.

21:54.45

Paul Garny

Walking one. Just yeah.

22:09.64

christophknoll

You know what? I mean. So like when you take the weight down and you get to about the top of your maybe the top your now not the top of your shins but like just a little bit but. Underneath your Kneecap and like you feel as though your hamstring is almost fully activated there. You have to push through until you're almost like your ankles because you want that deep range of motion to really stretch out and work all your hammies or not all your hammys. But the entirety of your hamstring. So I think that's something that is.

22:30.30

Paul Garny

Um, yeah.

22:36.69

Paul Garny

Um, yeah.

22:39.47

christophknoll

Slept on when doing the straight leg dead lifts because like I said and actually what how I mean we've talked about this in the past with legs like just in passing but you have to be able to push through the pain like push through that pain level to to start to see true results and so. But straight like Deadlifts you really feel it like you if you were just doing them like for any other muscle group where you just go until you feel the muscle contraction then you release the Rep. Um, if it for straight like dead Lifts. That's really just once you clear past your knee If you're doing them right? but.

23:13.19

Paul Garny

Are.

23:16.20

christophknoll

In order to get that true full range of motion. You're basically going down to your ankles like it's it's a deep deep range of motion. Um, and I think that's something that isn't at least I don't see a ton of people do straight legs at ah empire. But when I do it tends to be these. Half kind of reps because you know you do feel the activation there and you could consider that a rep. But if you want that true deep range of motion. You got to go all the way down.

23:44.74

Paul Garny

Yeah, my thing with with these movements is like for for hams I almost always have at least a plate on there on each side. So for for straight like deadlifts that is so um I almost always go down to just before the. Weight touches the ground ah for the full stretch and then as far as contraction contraction goes I go until I'm like 80% or like not 80% ° like I don't fully straighten out i. Like come up and slightly straighten out because at that point then you're going to be squeezing your glutes. Um, which is what I do for stiff like deadlifts. But for hams I come like most of the way up. Um, until the bar is I'm not fully locked out is what I'm saying at the top I'm not fully locked out I stop. About 90% of the way up and then go all the way back down and stretch. Um the negative pretty slow and then try to squeeze my handss as much as I can at the top without squeezing my glutes because I want to isolate the hams when it comes to stiff leg dead Lifts which I think are amazing. Movements too. Um, that I go all the way to the bottom all the way to the top and squeeze the glues at the top and lock out. That's how I hit those and you kind of almost like with with stiff like dead lifts you kind of almost want to like thrust away a little bit forward with your glutes to to truly contract them. Um, but.

25:05.17

christophknoll

Ah.

25:11.26

Paul Garny

1 thing I can say for damn fucking sure is I miss squat press if you have a squat press at your at your gym which I don't think you do at empire. But ah if you have a squat press at your gym and you're listening to this please use that machine. It's so fucking. Good. Ah, it's. Good for every single movement and I don't know why every gym doesn't have it vanarchy has it. Um my home gym. The one I started in ah and I didn't realize what I had until I left it. But it's so good. You can truly hit every single. Leg muscle you want and hitting glutes on it with your knees like on like higher than your fucking forehead is ridiculous. So if you have a squat press use it because there's no other better movement for any muscle group I would argue all day that I could grow gnarly ass legs. Simply from squat press. That's it like if I just hit squat press on hams glutes and quads and then use it to you know contract my quat my calves every few months or so then I would have fucking gnarly legs. That's just from hitting that one machine. It's so good just the way it works mechanically.

26:07.72

christophknoll

Um.

26:22.40

Paul Garny

Um, it agrees with me like crazy. So if you have the opportunity to to use it use it. But if not at least that's how I do it and it's tough because like every gym I mean you'll experience this too stuff is that every gym has a different focus with legs and um, vanarchy. If you talk to van at van arcy he'll say well legs are half your body so we should have half the machinery for it half the equipment for your legs which which makes sense you know half the equipment in the gym should be for your legs because half your body is your legs. Um, but that's not the reality for most gyms the reality for most gyms is maybe a quarter of the of the actual equipment is for legs. And then the rest of it is for upper body so you got to find a happy medium with whatever gym. You go to? um, some gyms have a good you know leg equipment count but the equipment might not be the best you know some of them might have overly amount of leg equipment and not enough upper body. Ah, some of them almost have no leg equipment I mean it just depends on wherever you go. Um, you got to find that happy medium and either way you can have a good workout if you have a like press machine or a hack squat. Um and a bar really, you can have a phenomenal workout with with those 2 things. Um, or one of those 2 things either the like press or the hack squat and then the bar on top of that. So um, you can have a good workout was just it just I fucking miss ah squat press man I miss it so much.

27:49.71

christophknoll

And I know you bounce around gyms like you hate going to the same one over and over and over again. So are there any in the Carolina area where you are that have that particular squat press.

27:54.41

Paul Garny

Um, yeah.

28:04.15

Paul Garny

Um, that's a good question I think I think the office gym in Lake wiley south carolina has it I think I've been there once and I'm pretty sure I saw it there. Um, anywhere else. Probably fitness factory has it in Charlotte most likely they have so much like equipment but I can't remember if they have a ah a squat press or not I'm not sure if I saw one there. Um, and then the last place to check would be crush a coliseum up in Statesville. Um. 1 of those might have it. But it's not a common piece of machinery I can't think of a so ah gym that stands out in my mind whether or not they have it.

28:45.58

christophknoll

I was going to say Ah, Empire certainly doesn't have one and for Damnshire Pf doesn't have one. So.

28:53.16

Paul Garny

No, no, no, no, no, it's it's it's a good machine. So of course pf 4 have it? Um, but it's it's fucking. Phenomenal I miss it so much I I miss vanarchy in general I wish I could take vanarchy pick it up and bring it here because I would. But um, you know I had to move on. But yeah, it's it's such a good piece of machinery. Um, especially if you're hitting quads hitting quads on that thing is fucking insane I would argue quads on squat press destroys hack squat all day. But that's just the way my bodies works it just agrees with. It just really really agrees with me. Um, but yeah, it's good shit and I remember I was getting like 8 plates on there for like a solid like ten back in the day. It was so much fun. But I fucking miss it.

29:43.28

christophknoll

Um, I yeah we don't have that but ah in terms of activating. Um, you know the because that works out. Ah you can essentially get the entirety of the of your legs within that 1 machine. Um I think that.

29:59.83

Paul Garny

Essentially.

30:00.93

christophknoll

I think that just loops me back to hack squats because for for me when I'm when I'm hitting my hack squats I do because I mean I'm doing 4 sets and I almost bounce my feet around to like mid like sets to just kind of get a whole good leg pump. Um.

30:02.59

Paul Garny

You could.

30:17.14

Paul Garny

Are.

30:19.52

christophknoll

Like I'll start off with the you know centered so that it's you know it's mainly quad focused but down in the in the real bottom of the rep you then get a little bit of hamstring activation as you just start your push like that's kind of what that centering is for but then I'll kind of.

30:32.92

Paul Garny

Um, me.

30:36.19

christophknoll

Drop my feet way way down. So then it's like a pure like it's nothing but quads at that point because your knees are almost going to touch the the platform when you go down. Um, and then I'll make my way back up and have almost a true, a true glute press. That's almost what it is when your feet are up all the way at the top.

30:43.93

Paul Garny

Um, yeah.

30:53.76

Paul Garny

Um, yeah.

30:55.50

christophknoll

Um, and I won't do this every workout like there's because hack squads are the second most ah sorry second movement in my leg day every time so I won't do like this weird bouncing around thing every single workout probably like once a month they'll do it? Um, but it's.

31:03.97

Paul Garny

Um, him.

31:13.17

christophknoll

Just a really good way to activate a whole bunch of stuff and it's so taxing. It's so taxing. That's why I've fallen in love with how the hack squats can hit every third just how they you know interact with my legs because ah the way you have to get out of that machine too like. Once you lock the the ah the supports backend drop it in and then you then have to get your legs to drop and fall out of it like it's very easy for you to just straight up fall out of the hack squat machine.

31:39.70

Paul Garny

Um, yeah.

31:44.35

Paul Garny

Yeah, which there's the hacksquat at elite fitness if you're in the Charlotte area. Go check it out. It's a black hacksquat machine I forget what brand it is I'd have to take a look at my footage of it. Um, they have a platform on it. It's like three inches tall um and it's screwed in so that you can get deeper into the hole and I remember there was one time I think I hit like there's either three and a quarter or four and a quarter on each side on that I think and it's ah it's a pretty standard like angle hack swatts like ° or so like pretty standard. It's nothing like high nothing low. Um.

32:02.30

christophknoll

And.

32:19.67

Paul Garny

But you could just get really deep in the hole and I literally like I got so this is this is the funny thing so it was a guy who's squatting me and I think it was three and a quarter and I was like hoping for 10 I was I'm going to aim for 10 and I just felt super driven for that movement for some reason I just had this motivation to really crush it. And this guy is a power lifter and I was like I'm gonna hit like 10 but can you keep spoting me. Um so I can hit more and more and more he's like yeah I got you so I get up to 16 and like my legs are so on fire I literally could not get the rep.

32:51.96

christophknoll

5

32:57.39

Paul Garny

Back down like the negative I would have failed the negative. So I called it and I like put the safeties on and I literally fell forward and my niece lammed into the platform because I couldn't end up anymore I was fine I was fine. It didn't hurt anything like that I just like just the way it was built. It didn't really hurt but like.

33:07.22

christophknoll

Ah, oh no.

33:16.41

Paul Garny

I literally couldn't stand it anymore and he was like all those 16 reps was all you. He's like I didn't even touch the movement I was like damn I was like I thought you were because I felt like it I could have sworn the last like 3 or 4 reps he was pulling on it. But um I like literally collapsed and I couldn't stand up for a minute. And then I finally stood up and I was like yeah nope I can't do anything more more quads now. Um I'm going to go and go do ham curls and just sit down a machine but it was fucking insane. Um, that is 1 machine that like like if you're going to go to any gym for just one piece of machinery. That's the example I would give would be that hack squat machine and like 1 of the biggest dudes in the area as far as like size goes. Um I saw him there when I was going there and he's like I want to start coming here for a light day simply because of this hack squat where there's great like days everywhere else like especially feness factory they have so much like equipment. It's insane. But that 1 hack squat is so unbelievably good that people will get memberships just for that hack squat just for like days and I don't blame them. It's like for me, it's like vanarchy and the the hacksquat if I could pay I would probably I probably would pay twenty five thirty dollars a month just so I could use a hacksquat in every like day.

34:17.69

christophknoll

How yeah.

34:31.46

Paul Garny

Ah, probably would so it's just for me. It's so worth it. It's so worth it I miss it. But yeah, it's It's a good machine.

34:38.48

christophknoll

What I always find funny to at empire our hack squat is right next to the leg press and I've had times where there's somebody on leg press and you know they'll love you know six seven plates like an you know okay amount of weight on there and they're yelling. And they're in their reps. They're like doing the whole like super so like ah like just full yells and then I'm right next to them with you know it's only 2 plates loaded on. So if you just look at purely the amount of like plates loaded on you'd think oh wow that leg press dude's getting it worse. But.

35:01.76

Paul Garny

Yeah, yeah.

35:15.39

christophknoll

My yells from this from the from the hack squat just completely Trump whatever comes out of the guy at the like press because I'm in such pain when I'm in the when I'm in the ah hack squat, especially you know with the high volume sets that I have to do like Rep Twenty is tough to get to.

35:33.17

Paul Garny

Me.

35:35.90

christophknoll

And then it only I mean it does scale down but it's a it's a 2015 twelve ten split and so my last 1 getting that tenth fucking rep oh my god and so my whole thing is that like I go super sane when I'm yelling on that thing and the people. Who are who would be right next to me on the leg press are also making noises and it's just not comparable because you're in such greater. You know, leg workout and pump on the hack squat than you are on the leg press and it always makes me laugh when like someone's making noises with like. 2 3 plates on the leg press and I'm right next to them doing the same amount of plates and dying on the hack squat.

36:16.70

Paul Garny

I Mean it's it's subjective you know I mean it's possible at some point somebody was saying that about you somebody's saying look at this guy like press dying and I'm over here doing way more in hack I mean it's just subjective and um, you know I used to I look back and I remember when I listed with my first coach.

36:21.47

christophknoll

Ah grave yeah.

36:33.22

Paul Garny

On the hackspot for the first time of anarchy I never really touched Hacksqua I just for some reason for me just at the time I didn't really understand how to properly hit it and it just't feel good when I was hitting it. It didn't feel right? but then he taught me how to hit it properly and I think I got up to like a plate and a quarter and I was like dying at like 12 reps or something. Or like 10 or 12 reps and like now I could probably go warm up on a plate and a quarter on that for like 20 ah, it's just you know strength comes with muscle size and at the same time It's like humility comes with it too. Um, because like at the time I thought hitting 8 plates on leg press was like.

37:03.50

christophknoll

Yeah.

37:11.10

Paul Garny

The shit I was like damn I'm fucking huge now that I'm hitting 8 plates I look back I'm like you had fucking no idea what you were doing like I could hit like I don't really even even when I do like press I don't even touch 8 plates because it's not as effective like I'd rather do 6 plates really slow movement.

37:19.52

christophknoll

Yep.

37:29.90

Paul Garny

Like a minute to a minute and a half actual movement for the set ah than like banging out 8 reps on 8 plates like I used to and just doing it as fast as possible. You know it's like it's just the quality over quantity. Um, is just the mindset and that I mean at least that for me was just because of my like. Earlier mindset and it was always like like if you got if you knew me like you did know me kind of back then but like if if any of you listening knew me back then I fucking apologize because I look back and I'm like I was so fucking cringy like I was talking about like dedication and like. Doing what it takes and all that shit and I had no idea what any of that fucking meant and like I thought I did what I really didn't and I didn't really know what like hard work was in the gym or hard work was with food and all of that like I was eating I wish I ate that fucking meal plan now and at the time I thought I was dying I was like this shit sucks like. Have to eat fucking this shit every day and looking back I'm like day am I fucking miss it like it was just trying to put on size and um it wasn't the best quality size it was more like lifestyle kind of stuff so we're just trying to learn at the time like I don't know. Well you and I will have a private conversation about that. At some point I'm not going to throw anybody out of the bus here. But um, basically for me, it was just like I wasn't taking it super super seriously. But it where I was my trying to go with this. So.

39:00.60

Paul Garny

Was a lot of calories and a lot of carbs and knowing what I know now about the human body. It was not ideal because I now know that I'm very very sensitive to carbs and my blood sugar is all over the place I need to be on top of my bg and you know my prolactin builds up really easily my estrogen builds up really easily? Regardless. So I mean there's a lot of different things I need to pay attention to. Besides just eating food and lifting in the gym. Um, so at the time I was eating tons of carbs tons of protein all of that and then I got whatever I wanted to eat on Saturdays whatever it was like I could have whatever I want and a dessert with it and I thought that was standard. Thought that's just how it was like when you're putting on size and all that but like looking back I'm like fuck dude just that one refeed alone if I could have whatever I want for a whole meal in a dessert I would be so unbelievably satisfied. But at the time I was like man this is so hard like you have no idea what it's like like. I'm strict as hell I'm like you you had no idea what strict was you had spaghetti every day you piece of shit like I would love to have spaghetti every single day I'd be so happy. So it all just comes with. You know it's subjectivity and and ah like you're you're starting to see that now you're starting to like if you look back, you'd be like. Like what was I doing especially now that you're with your coach. you'll start seeing that you'll start seeing like older footage and stuff and like older older photos and you're you're going to start seeing the differences and start seeing the progress and um, all of it comes with time. But yeah legs is just one of those things where um.

40:32.69

Paul Garny

Especially in the beginning you think you know what you're doing and then you mature and everything start to click. You know how to hit your glutes and how to hit your quads and how to squat and everything starts to click and then all of a sudden you like look back and it's like wow I was even trying that way because there is no way I was activating properly like I thought. Like I was hitting a lot of v squats ah like reverse v squats so I wasn't like in the machine but I was using it kind of like the good morning stance but it was v squat machine but I was doing front squats with it essentially and I was doing like 4 plays in each side which to me now that's lightweight by the time that was heavy as shit and I was fucking my knees because I was just going way too heavy. And anybody um, a lot of people will agree. You can easily fuck your knees with legs being a beginner. Um I know someone who had to get surgery on both of his knees at the same time or I don't know if it's at the same time but definitely with both of his knees because he fucked his legs squatting too much on machines and like press and all of that. And you can really really damage your joints when it comes to legs everything else just be careful of tearing a muscle but like it's kind of hard to like really damage a joint when you're hitting anything upper body. Ah, you have to really try really really do something so fucking stupid. But. Ah legs you can easily damage your knees like no problem. Oh shoulders actually you could fuck your shoulders pretty easily I was taking elbows but you could fuck your shoulders pretty easily so be careful of chest really hit and chest with shoulders but with your legs anything you hit Legs. You could really fuck your knees really really easily? um.

41:52.49

christophknoll

Yeah.

42:03.22

christophknoll

Well I was gonna say coming from the athletic background that I have my knees and ankles are already shot and so I've been squatting for unknown you know, 2 two and a half years now now that I've been in the gym seriously and I didn't get.

42:09.99

Paul Garny

Yeah, yeah.

42:21.80

christophknoll

Yeah I didn't have sleeves or anything until we talked about that like was that was like three months ago we had that conversation. no no no yeah it's been a while. Um, but I just assumed that the cracks and pops were just a normal part of squatting.

42:24.65

Paul Garny

Few weeks ago. Oh what was it really man. It feels like a few months ago or a few weeks ago I mean all right.

42:36.67

Paul Garny

Yeah.

42:40.34

christophknoll

And so now that I have my you know the the iron What are they called Iron Brand Iron Bull there. We go Iron Bowl sleeves I still have like I still have the occasional like crack that I feel because my knees are just shot already. But um.

42:44.33

Paul Garny

Iron Bull. Yeah.

42:54.77

Paul Garny

Um, yeah.

42:58.19

christophknoll

It's certainly a really good preventative measure to take um, especially as we have these leg conversations. Um, so like my hack squat and my squats those are the only times I actually use the sleeves. Um, just because those are my most are my highest tension movements.

43:00.33

Paul Garny

Yeah.

43:12.40

Paul Garny

Um, yeah.

43:17.89

christophknoll

Um, when it comes to the joints in my knees. Um, and it's certainly something to really utilize if you have like me the athletic background where it's like all right? My body's basically fallen apart already. Let's try and continue to lift on it. Um, so yeah.

43:31.66

Paul Garny

Um, yeah.

43:37.70

christophknoll

Listening to your body is kind of the leg maturity that Paul and I are talking about right now because looking back at you know older things like yeah but throwing throwing every plate in the pf on the leg press. Yeah, that was cool as shit but at the same time wasn't activating it. And like my muscles the way I should that was probably a three quarter rep not even a full rep because it you know leg maturity hadn't developed yet um and actually having mind muscle connection because that's why that's my biggest reason why I have.

43:59.77

Paul Garny

Yeah, yeah.

44:13.15

christophknoll

Tell people not to do like press because you can just like press and you can push it and at the end like that's it at the end of the day but what needs to happen is you need to be able to really have your mind muscle connection and think about exactly what you are contracting as you push the weight forward. And that's something that I don't think everyone built I don't think it's something you can build on the leg press you have to build it with smaller auxiliary movements and then return to the leg Press. So I Think that's personally why I stay away from it. But back.

44:37.39

Paul Garny

And. What that is.

44:46.35

christophknoll

And my earlier lifting days light press was everything and I was like I'm going to move as much weight as possible and not pay attention to anything.

44:50.79

Paul Garny

Yeah, yeah I remember seeing like your photos and videos and I I remember I don't know if you remember but I remember telling you like be careful I kept telling you to be careful with the like press. Um, because like I'm not going to tell you what to do? ah but I was just like if you're going to hit like press just be careful.

45:07.22

christophknoll

Unsolicited advice.

45:08.95

Paul Garny

Yeah, I'm not going to give you unsolicited advice. Um, so I was just like be careful. Just be careful because it can be dangerous but I remember like you say yeah I don't know if it was you forget who it was um I think it was you at planet fitness and you're hitting like 8 plates or something and. And might have been 8 I'm not sure if it was but you're hitting a neutral stance and I'm like he's hitting. He's using every muscle fiber in his legs to hit that weight and in my mind I'm like there's not really much he's doing right now. But if that's what he wants to do.

45:32.99

christophknoll

Yeah. And that's that's my whole point.

45:41.73

Paul Garny

Yeah, if that's what he wants to do then that's up to him I just hope he's being careful with his joints but I was like you're not I was like I'm not going to give unsolicited advice like I said but I'm like in my mind I'm like you're not really doing too much and you're going to learn that and I remember thinking that I'm like this will come that you will learn that. You're gonna look back and be like like I wasn't really doing too much with with that movements particularly um, you were putting in the work but the effectiveness wasn't 100% there. Um in the efficiency. So I just knew that that was gonna you're gonna learn that which is which is cool because i. I looked back and I had known what I had learned and I thought I was the shit but looking like like guys who I looked up I still luck up to guys then but the same guys then I do now but ah like back then I was like trying to act like I knew what I was talking about. But then now I'll talk to these guys and they're like yeah the progress you've made is fucking insane like I was talking to a guy the other day and he gave me a great compliment because this dude's fucking huge and I was like dude I was like I fucking would kill to be your size and he's like he's like I really appreciate that man. He's like you're killing. He's like I love the progress I'm seeing you make and. Um, you know my coach is saying the same thing yesterday. He's like I like ah he from what I can remember he was like ah he kind of whispered like never whispered it. He kind of said it like quietly he's like he pointed to me because it was like 3 or 4 it was 4 of us lifting yesterday and he's like I've love I it was great to see him grow. Um.

47:13.56

Paul Garny

Because like he's kind of seen me from the beginning to end as far as like my progression goes and we're still going. So um, the progression's there and you're going to have that progression and um legs. We've said this a million times I mean kind of like back to but like your legs, especially It's going it clicks like it's not like a gradual progression that like you start to understand how it works like arms or shoulders or something. It's like one day you're hitting legs then the next day you're like holy fuck I'm like this makes sense now like I'm actually hitting this properly like it just clicks. You know the my most connection clicks and. That goes for a lot of things I mean with posing too which you'll learn. Um like you'll you'll see your posing now in a couple of years and be like what was I doing and I've been saying the same thing like for every single time I see a throwback a year ago two years ago whatever I was like what was that posing. But I'm at the point now where all I can really do with my posing for men's physique is just improve my routine. We did posing yesterday. Um in the back of the gym and ah coaches like because I got on my front pose and for me posing is always just kind of. For the most part clicked it makes sense especially men's physi. It just makes sense to me. Um, so I pose and he's just like you fucking nailed it. he's like boom and he's like all I turn around then I do the back pose and then we start doing like ah like an actual posing kind of like not really a routine but he's like.

48:38.74

Paul Garny

Timing me 10 seconds to the front 10 seconds to the back and we did that like six seven times in a row and it fucking sucks because you're flexing like everything in your body and you're trying to keep in your gut by not breathing as much like you you want to breathe but you want to breathe in specific ways and it was hard. But. He's like dude you're you're posing. You're going to show up to a regional show and pose at a national level. He's like your posing is on point. He's like you can't get any better posing than that. Um, he's like so you're good. He's like you don't wait. We don't got to tweak anything. We just got to work on your routine like transitions and actually like how it looks on stage is like a actual performance. But my pose itself the poses themselves I fucking nailed but back in the day I look back and I'm like what the fuck was I doing like how did I not understand what I understand now and it's not like I've done hours and hours of coaching with posing I've just watched a lot of videos and gotten a little bit of critiquing here and there. Um.

49:19.25

christophknoll

Fifth.

49:33.39

Paul Garny

Which we talked about yesterday I went to that seminar king George Brown and um so George Brown and Jerey Poptman were critiquing me at that seminar and I was fucking shitting myself because these guys are huge in the industry. It's like it's like you're like a classic physique competitor and you're posing in front of fucking ers like that's the level I'm talking about. Like these guys competed at the Olympia. So I'm like fucking shit in myself and they're critiquing me and I was pretty much on point for the most part a little tweaking here and there but like if you take that into account and try to practice upon it and improve upon it for the next time somebody's going to critique. You. Yourenna be next level with it and that goes for likes too if you train with someone you like your coach or something like that. Um I know you haven't really been training with you coach. Hopefully you get to train with your coach that be dope. But um, when you train with your coach 1 time take that information and apply it and keep applying it then the next time you train with them. You're gonna be that much better. Um, so you got to keep applying this knowledge keep applying keep applying and its practice makes perfect and in a sense we are kind of practicing for our show in a way. But really, it's the journey. So if you keep applying this good knowledge every single back day and you improve upon it 1% every single. Like day. For instance, you do like day and you keep approving upon it 1% every single time you lift, you're going to be next level in a couple of years you know so you got to keep applying this knowledge. It's that we got to keep drilling it keep drilling it. But yeah, that's how lakes goes. It's just.

50:58.90

Paul Garny

Ah, the the knowledge that I've learned over the years I keep applying keep applying keep applying and I look back and I'm like fuck I had no idea what the fuck I was talking about even though I knew the concept just not the proof I knew the proof of concept just not how to properly apply it so went on a little rant there. But um. Yeah, it's it's legs is something you got to keep practicing. You got to get better at it. It's it's kind of a skill in a way and it'll come in time come time.

51:21.94

christophknoll

I think I think more so with legs than any other muscle group your gains or your your progression will be um so not solely contributed but heavily contributed by your. Gains mentally like how you're able to think about your movements and how you're able to actually you know progress your your mental side of things which is you know what? we? what? you just talked about right there like looking back upon things you were doing years ago on me looking bad things I was doing a year two years ago like it's a drastic change and.

51:40.41

Paul Garny

Deaf.

51:54.56

christophknoll

That just takes time It's like there's there's no there's no like overnight switch to change your mental. You have to actually work through it and start to understand where you went wrong and when you try new movements. You're probably not going to do it right? The first time you have to consider like. Come back and do it again until you get the form down and then you start overloading the weight and then you start to really start to progress and I think that's that's a big key right? there not not holding onto the mindset that I can do this now I'm gonna you know succeed in this right now like you have to have the mindset that it's a. I mean we've talked about it over and over again that it's a marathon notice sprint and that comes with everything legs like the way I hit my lying down leg curls a year ago is nothing compared to what I'm doing now like and that's such like an isolated movement that you.

52:33.31

Paul Garny

Are.

52:49.66

christophknoll

You think it's impossible to mess up and I'm able to because I do a warm up set 2 to 3 field sets and then an all outset and the way I can hit those and feel my pump. Well not my pump but feel my muscle contraction and how my hamstrings are activated. Is completely different than how I was doing it a year or two ago because you know a year or two ago my lying lead curls was strictly let's move the weight like I thought it was cool I'm gonna pin the whole machine and just curl the whole thing I'm doing it for like six seven reps and I'm like ah this is cool and I didn't.

53:25.94

Paul Garny

Um, yeah.

53:26.89

christophknoll

Really focus on anything besides moving the weight and now I focus on how my muscle feels and how my muscle moves in the movement and the weight is almost secondary like yes I do my my progressive overload and I go to muscle failure but I'm focusing on how the muscle fields and moves compared to how much weight I can move.

53:44.62

Paul Garny

Um, yeah.

53:46.65

christophknoll

And that's kind of the big change that you know comes over time with as you do your lifting because it applies for everything like absolutely everything like my squats I used to try to throw as much weight as I could and still making sure that I have my my you know. Deep form because I always go really deep in the hole with my squats. Um, and I I just tried to put as much weight as possible but now with my squats you know since it's one of my only Quad Focuseds Exercises I'm reallyly focusing on.

54:07.89

Paul Garny

Ah.

54:20.44

christophknoll

My quads are activated especially in that pushoff down in the bottom of the rep and I'm focusing way more on how my muscles are particularly moving to launch that way Upwards compared to I'm going to move this way Up. So It's like the mindset switch of instead of going I'm going to move this Weight. It's now I'm going to get my muscles to properly move this weight and that's something that you know people need to develop more and more on because if you maintain the mindset the whole time of just trying to move as much weight as you can.

54:44.46

Paul Garny

Yeah.

54:56.28

christophknoll

I mean granted, that's powerlifting but it's not what everybody should do especially in the lifestyle side of things and the lifestyle side of things you should want to do muscle more like your muscle contraction more than anything and that's where humbling comes into plate that into place. That's where that two and a half pound plate is.

55:14.10

Paul Garny

Let take Gu plate here.

55:15.27

christophknoll

Your your best friend even though but it sucks its it absolutely sucks like I will say it absolutely sucks when you squat and let's like I actually did this in my last leg day. My ah, my top set the week prior was 2 plates and I know I can. You know if I was doing like single rep stuff I can do a lot more weight than that. But I'm going to you know a 10 to 12 rep 2 failure type movement and so the week prior was 2 plates. This week was two plates and at two and a half on each side and compared to those big.

55:45.32

Paul Garny

Yeah.

55:49.82

christophknoll

Like 45 plates like that two and a half looks so small like it's almost the size of the um of the clamp if you put a clamp on there and that's so like mentally tough if you haven't separated your ego yet and.

55:58.59

Paul Garny

Here.

56:07.84

christophknoll

I mean I was lifting with a with a buddy of or not lifting with but he was nearby and you know he's an actual power lifter and so he's doing four and a half plates for the same amount of reps that I'm doing and it's just really daunting to throw that two and a half on there. See how much weight he's moving to the side and then just have to focus on what you're doing and again it's focusing on your muscles doing the work I'm going to get this weight up regardless of what it takes like if I'm not truly activating the muscle I want to I'm going to pause my entire set.

56:27.88

Paul Garny

Are.

56:42.64

christophknoll

Step away from the entire like if I'm squatting for example and I'm not feeling in my quads I'm just going to put the rerack the weight step away for a minute to come back and then try it again like I'm not happy until I've hit the muscles the way I want to hit it and that's a big change as well because. Before it was like if I can move this way and I can get to my rep count I'm happy with my workout now I'm pissed at myself if I don't activate the muscles that I want to so that's also been a big change for me.

57:11.42

Paul Garny

Yeah, the somebody I didn't even realize until recently is that like you have to really consider like you really have to put your because Arnold's talked about it. You have to really put your mind in the muscle and you don't want to just go through the motions of the movement. You actually really want to like focus on the actual movement itself and. The contraction and stretch and everything and um, going to a new gym now. Ah, it's interesting because like even though I'm hitting the same movements. The machinery is different. So the weight is going to be different and I have to really consider how taxing it is for x set or whatever right? So. Adjusting the weight to the new machinery is very interesting. Um, even the cable machinery even the dumbbell said dumbbells grips are very thick at the new gym. So I have to kind of like adjust how much dumbbell like the dumbbell weight itself for like my curls for instance because it's harder on my forearms to grip that. Than any other gym where the grip is not as thick. So. It's definitely interesting to go from like knowing exactly what way I have to hit to like kind of feeling it out and having having to go from there and that's what it's so tough because it's like I want to see like because like I you know we have these apps and all of that to like. Like track our progress and everything and see like the actual graph of progressive overload with movements but like that's what's so hard about like not hitting the exact same movement. Every single time is that like you can't like I can't fully rely on that graph because like plate loaded.

58:43.86

Paul Garny

Machine at Golds which is arsenal is not the same as plate loaded hammer strength machine at megalex even though it's machine for chests press. The weight is displaced differently so I can't say that like £90 in the arsenal is the exact same as £90 in the hammer strength. So. It's hard for me to measure that so I have to. Like that's why keeping a logbook is so important and keeping like specific wording for your movement so that you know exactly what movement it was ah because if I didn't do that then I like the progress is much slower and I used to not keep or a logbook for the most part I used to try to remember and. Like looking back. It's like you don't like I don't fully remember the movement every single week I'm like okay I think I was some around here. So like I wasn't really making true progressive overload progress because I wasn't writing it down so now whenever I go to the gym I could be like all right? This is what I hit last week with this new machinery. You know this is the hack squat that I did on Thursday so I knew that this is how it felt here. So let me go ahead and do two to half on play I ate an hour and a half before so I'm good damn every time I talk a fucking yo look I hate it? Um, so I did this much so I ate plenty of time ago. Today let me go ahead and put a two and a half pound play on there this week and do some progressive overload and then let me actually finish out my workout. Um, so that's what I'm going to be able to do with this like day coming up is rarely focus on heading that progressive overload. Um, but something else that ah we that I wanted to mention too is.

01:00:20.25

Paul Garny

Um, anybody who wants to really really grow legs listen to Tom Platts which we were mentioning beforehand before the episode before we start recording. Um Tom Platt is the shit and Tom Platts if you don't know he is a bodybuilder back eighty s yeah he is the he was called the quad father.

01:00:31.93

christophknoll

The Quat father.

01:00:38.23

Paul Garny

His legs were so disproportionate from the rest of his body. It was fucking insane. Um, so he's a phenomenal person to listen to when it comes to legs. His mindset was very toxic. He would I do it sometimes but he his so this is where the term 5 more reps comes from. So he says that if you think you're about to fail. You're really not about to fail. You're you're at like fifty sixty percent of failure. He's like do 5 more reps and you keep doing 5 more reps until you can't anymore. Um, so that's this whole thing. Ah and the the thing that really.

01:00:57.46

christophknoll

Do 5 more? yeah.

01:01:12.70

Paul Garny

I mean his legs overall stood out for him. But the thing that really stood out for him was his quads. Um, and that was because of barbell squats. He talked about how you know squats are great for everything but you really want to focus squats and quads really have a quad dominant squat and um for those that don't know he did unassisted. I think he might have had a belt on um but he didn't have any knee sleeves or anything on he did 5 plate squat so 5 plates on each side. He did a 5 plate squat I apologize for the dogs you can hear them. Um 5 plate squat on each side of a bowbell he did that for 21 reps I think it was ah and.

01:01:48.13

christophknoll

Yeah.

01:01:51.33

Paul Garny

He like that was fucking absurd people have tried hitting that I think it was 5 plates people have tried hitting that and trying to beat that and nobody's been able to beat it but he just like randomly beat it one day like that's how fucking good this guy was at legs like he was a god when it comes to legs. No one's legs. Will ever come to as good as his Ronnie's people argue but it's like I don't think he could have been able to squat 5 plates 21 times. It's not how he trained there's no way he could have beaten them with that. But um, yeah so Tom Platz is a really good person to listen to and he talks about how you need to go past the pain barrier. So. With your legs. We've talked about this before your legs go into fight or flight and you need to push past that pain barrier when you hit there's going to be a certain point where it burns so Bad. You're going to want to stop. But if you keep going the pain goes away and you're able to keep lifting because your body goes into flight mode. Like you're you're literally like in. It's kind of like a runner's high where running gets so hard eventually get over this like Hill in your in your body where it starts to feel good and you get this dopamine hit that keeps you going so that's what this pain barrier is you got to push past this pain barrier and keep lifting. If your muscles can keep moving then you can keep lifting. Um, so that's something that he always preached and you know I think arnold preached it too with like with his it with his training overall but Tom Plas's leg days are fucking next level if you're listening to that during your workout at his next level. So.

01:03:25.35

Paul Garny

Be sure to check that out. That's for sure. Good shit.

01:03:26.10

christophknoll

I Think if you if you need also just his motivational talking like I mean there's a lot of videos of of him just going to town talking about legs and that stuff too is super motivational I mean I use a lot of arnold material. But.

01:03:31.51

Paul Garny

Yeah, yeah.

01:03:44.16

christophknoll

Just in passing like on socials. Tom Platt stuff will pop up because you know once he stopped competing he took on the coaching role and you know went pretty big with that. Um, but ah, it's I just find it funny when.

01:03:56.78

Paul Garny

Um, you know.

01:04:01.17

christophknoll

He's talking about the squats then he'll push his ponytail out of the way and then just keep going and it's It's just really funny and he ah his his talking about that failure is so like again, it's It's not.

01:04:06.61

Paul Garny

Um, yeah.

01:04:13.22

Paul Garny

But.

01:04:18.74

christophknoll

Talking like you mentioned how it's almost toxic and it it almost can be because you like the way it you have to approach this conversation is that yeah when you get to this failure and then continuing to push yourself and it's like unassisted because like he did it was unassisted. But.

01:04:21.84

Paul Garny

For yeah.

01:04:32.44

Paul Garny

So.

01:04:38.44

christophknoll

When you're training by so like by yourself if you have a spot for like squats. For example, not having that and just being able to push through it without anybody around you is is real tough too because you think that like you're going to fall over or something and that's that can be an embarrassing moment in the gym. The first time you. Have to let a barbell fall off your back or something like that like that's something that you also need to you know, kind of work through and not be worried about because to reach this true level of intensity that he was training to you have to be able to push yourself to a level that's unseen and you know most workout regiments because.

01:04:59.14

Paul Garny

Um, yeah.

01:05:15.50

christophknoll

It's so like painful to get to that point? Um, but it can be motivating like I remember the the video that I'd always watch when it comes to Tom Platt stuff is he's coaching this 1 bodybuilder and he's only got like what? What's the blue rogue that's a. Thirty Five Kilo I think that's a blue road plate. Um.

01:05:36.70

Paul Garny

Oh oh, if it's rogue blue I want to say is Twenty five Kilos which might I think it's 25 which is like just over 50 It's like £55 or something I think.

01:05:43.42

christophknoll

25 kis okay so it'll come out to a yeah, that's the yeah so that's yeah, um, and so there's ah and so there's only one of those on each side and. The guy you can tell I don't know who it was but he's guy end the 20 okay, um, it's it's like forty four and a half but it's it's basically there. Um, yeah yeah.

01:06:01.30

Paul Garny

Out's 20 I looked it up. It's 20 play. It's Twenty Kilos £45 she's got to play on each inside. Yeah, it's yeah, pretty much pretty much forty Five Twenty whatever you want to call it is yeah basically one plate in a sense.

01:06:17.23

christophknoll

Um, and one plate on either side like if you think of it in the forty five cents it's not like that's not an excessively large like squat by any means that's only a buck 35 you include the ah the bar and so to see that guy fail.

01:06:29.70

Paul Garny

Yeah.

01:06:35.43

christophknoll

Using that kind of weight that was motivating because it's you know that if you're doing that kind of weight you can probably do it for a lot of reps and so to reach true failure on a buck 35 you're in the you know stratosphere in terms of rep count and.

01:06:50.16

Paul Garny

Yeah.

01:06:53.00

christophknoll

That can that was really motivating to see because as my workouts get higher and higher volume to increase the intensity um not being afraid to fail on a weight that most people would view as like a warm up weight is like. That that is what I took a lot out of the video that I'm thinking of for Tom Platz because he's pushing this dude he the the guy in the video is like I can't do more and then you hear the do 5 more and the guy ends up falling over at one point. Falling over with one thirty five on your back can be a really humbling experience I haven't done it myself. But I'm like that that right there that motivated me so it was It's really an interesting approach because most videos you watch are like you know trying to motivate you by trying to get you to think about who you're. More or what you're working towards like what is your goal like all this stuff and then he's like shut the fuck up and lift. Yeah, you've told me about that one.

01:07:50.97

Paul Garny

Yeah, his his thing was ah, there's a gun pointing at his mom's head. That's how he got. That's how he got through his sets which occasionally I've tried. It's just it's too toxic. It's just not it's not healthy um yeah he my squats. My squat sets are kind of based ah ah like loosely based off his I go 1 plate 2 plates 3 plates and then after my set of 3 plates I drop set immediately to 2 plates then immediately to 1 plate and usually with that. Especially if I'm on the stronger side I usually get like. Six seven maybe 8 out of 3 plates then I get like 12 to 14 for 2 plates and then I get like closer to 20 with the one plate. So like I end up doing like almost like like over 50 reps typically no, not 50 sorry closer to like um like 40 reps. Ah that's starting like. That that rep range starts when I unrack the 3 plates off like off the rack and put it on my back. Um, so that's fucking it sucks. Um, it sucks so bad, especially when it's quad focus shit sucks. it's it's it's very hard but.

01:08:53.59

christophknoll

Just.

01:08:57.22

Paul Garny

That's the thing you got to keep going to mechanical failure for your working sets I mean plenty of warmup sets you got to be careful you rejoints. But um, you got to keep going to failure and ah, there's so many different ways to hit legs I've seen from like different bodybuilders like ah Kyi Green hi three sets of 20 for everything on legs. Like he does Jefferson Squats with a bar and does 3 sets to 20 with that I'm like what like this means this massive vanesa's holding a bar and he does really slow Jefferson Squats I'm like that's kind of why I started doing jefferson squats. But yeah, it's gnarly There's so many different ways of hitting legs I hate it though I hate legs. I've always believed that if you like legs you're not hitting them right? You should hate them and that's what Tom Platzki saying kill me. Yeah, good light pump is awesome.

01:09:38.11

christophknoll

Ah, see I when it comes to legs I hate doing them. But I love the feeling that comes afterwards like I hate. Ah well not even the leg pump like I I hate the movements like. Like I was talking earlier about being in the hack squat and just not wanting to be there like during my actual leg day I hate especially hamstring I hate training hamstrings more than anything else in the gym. Um, and so I hate being in the gym when it comes to my leg day but the feeling that comes especially for me. I tend to line up my cold plunges because for those who don't know I've talked about you know cryotherapy before in the past but I do I do at least 1 or 2 cold plunges a week and the way that I like to do it is. On my leg days. So like for example, my leg day this past week lined up on Friday so I did my leg day and I went home and I had my post jameal first because you want to get that protein in your system to properly distribute into you know where it needs to go and then. Take a nice steam shower so that your blood gets moving and like thoroughly distributes all of the food that you just intaked um and then take you know 3 3 to 4 minute cold plunge and just lock everything down and then I go right to bed I never sleep better than days like that.

01:11:03.28

Paul Garny

Are.

01:11:05.81

christophknoll

Because I send my body into recovery mode immediately. Um I mean obviously it's probably like an hour to an hour and a half after the lift because of driving time and eating time and everything but I love that feeling that comes following a leg day and then the next day I mean i'm.

01:11:18.46

Paul Garny

Um, of this.

01:11:25.53

christophknoll

Sore. But I'm not as sore as I would be if I didn't do that recovery process. Um, but I love the feeling of walking kind of stupidly the next day um as as silly as that sounds like ah yeah, well for me, it's it's like you know because.

01:11:38.10

Paul Garny

Um, you got your cheeks clapped.

01:11:45.25

christophknoll

I wear slacks for work because I you know I'm in the school and whatever and like and when it's hard to get my quads into the slacks. That's that's that's an enjoyable feeling. So um I like I said I hate actually doing leg day but I love the feelings that come following leg day.

01:11:48.15

Paul Garny

Slacks.

01:11:53.66

Paul Garny

Yeah.

01:12:03.41

Paul Garny

Right? right? I like it like pump I just hate doing the movements. That's just not fun at all I can't stand it. It's just it hurts. It's not enjoyable I don't know it's just it's hard. Um.

01:12:06.93

christophknoll

Yeah.

01:12:17.35

Paul Garny

That's why I mean I don't know that's just my my stands on it I think that like there are other movements that I don't like to do or that I don't like doing like I don't I'm not the biggest fan of um I'm not the biggest fan of ah arm days I Just don't like the movements too much. Ah, so that's hard for me. Um, is doing arm day I Just it's just not fun. But I like the pump you know I mean there's no pump I don't not like you know I like all kinds of pumps. Um, yeah I Yeah ah like the pump more. Um.

01:12:48.29

christophknoll

The bup is like cabbing.

01:12:56.87

Paul Garny

But it's it's yeah I don't know I mean who doesn't like a pump but with legs and arms I just don't really like the movements too much and some people like legs I guess I just don't think that you should you should enjoy them I think that you should hate them and. I've always believed that you need to put I posted about this on my Instagram story recently I think that you should you should need to put your your legs or your body into a place of uncomfortableability especially with legs and your your body's naturally going to want to not put itself in pain. That's just how it works. You know it's not it wants to not. Be in pain. So when you go into a like day you need to be doing what you don't want to do because your body knows that it hurts your body knows that it causes pain. So if something that you see you're like fuck I don't want to do that, then go do it like that's how it works because if you do stuff that your body agrees with and your body likes then you're not going to be making the progress that you want to be making. Ah, it should not be comfortable. You should be putting yourself in that pain. Um, and because it's in a way like lifting. It goes a lot of it especially legs goes against our natural instincts to to put ourselves in so much pain that it hurts and we don't like we can't walk properly next day because like naturally. We need to be able to walk to survive. You know we need to be able to walk to survive and run away from fucking predators and shit right? So for legs like you know, really though like that's how worked yeah he've got to run away from chicks recording tiktoks and gyms. Um, yeah.

01:14:18.86

christophknoll

Now I is nowadays we just have to run away from Karen's ah oh my god.

01:14:27.96

Paul Garny

God forbid you look in their general direction for half a second. Ah yeah, you just your presence your presence is illegal now. Yeah yeah, another dude um, so yeah, it's just like.

01:14:31.14

christophknoll

Now you just walk in the gym just walk in the gym and you're on a video masculinity. Ah.

01:14:45.10

Paul Garny

It goes against our instincts so you got to fight that and by fighting that you got to do exactly what you don't want to do So if you do that you're going to make more progress and that's why I hate legs because I do what I don't want to do I don't do what I want to do because if I did what I want to do.

01:14:59.14

christophknoll

Nothing.

01:15:02.55

Paul Garny

I would just do like glute kickbacks and then like extensions in night curls and then like calf raises and I'll call it a day like that's like all I ever really want to do for legs but I know that that's not what's going to give me the progress that I need like especially if I do anything lunges if you see me doing anything lunges wise I'm hateing my life. Because I hate lunges. Yeah, like do like yeah I hate I hate lunges so much. so so so much but they're necessary lunges especially if you can get a glue focus for them walking lunges they suck balls like the last time I did lunges was a couple weeks ago Two Thursdays ago and

01:15:21.97

christophknoll

Don't talk to me. Yeah, yeah.

01:15:41.24

Paul Garny

I did a plate and a 10 on each side for 8 ah per side for walkie lodges so eight with my left foot forward 8 with my right foot forward and I wanted to die. Um I hate them so much and if you do like ah the worst. Is Smith machine lunges that shit sucks. So bad if you've ever done Smith Machine lunges you're going to hate your life. It sucks so bad and if you do glue focus sucks even worse. So um, it's it's very very hard.

01:16:11.88

christophknoll

I was I was actually just talking with last night with not last night Friday night Rob ah the you know body that and we were just talking about body weight lunges don't even have to load weight on it just body weight lunges.

01:16:21.40

Paul Garny

Yeah.

01:16:26.94

Paul Garny

Yeah.

01:16:30.78

christophknoll

Down and back on a tarp or something like that not turf or something like that like that by itself is just absurd like you like obviously you go for higher reps if youre just doing your body weight but by the time you get to you know 10 15 twenty like on each side you're dying.

01:16:33.70

Paul Garny

Yeah.

01:16:46.82

Paul Garny

Um, yeah.

01:16:48.60

christophknoll

And then if you decide to throw some dumbbells on there or maybe like a barbell on your back like it's it's intense. It really is walking lunges are no joke.

01:16:56.70

Paul Garny

Especially if you superset that like if you superset body weight like because that's also another good thing with like sissy squats is if you have like a sissy squat like little machine thing. It's not only a machine. It's just kind of like a platform you stand on. Um, if you do sissy squats like superset it with something else. It sucks because your body is already taxed from what you are doing so to then like do like something lightweight that just uses the last bit of energy that you had or last bit of strength that you had from that last set like that shit sucks so bad and that's kind of like what lunges would be for like I would do like if you're going to do lunges. Like that what I would do is like um probably like like squats like barbell squats because I think there's like a squat rack by your turf. So if it was me I would do like barbell squats with quad focus rat racket and then immediately go into like lunches right after that and you'd be the hating yourself and. It doesn't matter how many you get because you're just squeezing out every bit of strength and energy you have left. So if you only get 10 total lunges that's fine because you squeezed out everything you had so it's dash. It is hard and I forget what they're called. There's another one you can do to where. Um, I'd have to look I'd I'd have to take a look back at at what it was but you'd have to like basically what you do is you like lean forward like so you don't lean forward. You let your knees move forward and you lean back and let your knees basically touch the ground and then you come back up? Um I forget what they're called so you want to keep your.

01:18:28.23

Paul Garny

Body parallel with your quads and then you like lean like your knees forward touch the ground and then come back up with them. It's kind of like a leg extension in a way. It's like a standing leg extension almost um and like if you superset that with with anything else. It sucks so bad.

01:18:35.23

christophknoll

The.

01:18:47.59

Paul Garny

Um, let me see if I can find the proper word for it. Um, it's hard.

01:18:52.79

christophknoll

I thought you were at first trying to describe that back exercise or back ab exercise where you have your legs ah like you're on your knees with your legs behind you and you just try and drop your whole frame and then bring your frame back up. Ah, thought you were describing that at first. But.

01:19:09.31

Paul Garny

no no no no I have to have to take a look I'm not sure I remember I had it at 1 point when covid hit and um and like yeah I don't know where it's at I'd have to find it. But um, where covid hit and I was doing like a lot of stuff at home. Um I had to do that because like this is so this is like when I lived in Colorado and what I was doing to lyft was I had those like giant like two and a half gallon um pulling spring bottle like spout water things like it's like a water jug with the spout. And I had a broomstick and I'd connect the broomstick to those 2 things and that's how I did like I do like super high rep light curls and barbell rose and shit with that because it's so lightweight it was like maybe £30 at the most. So like I have to do really high rep but doing like I think it was like.

01:19:49.12

christophknoll

Ah.

01:20:02.50

Paul Garny

Ah, hundred lunges followed by like those leg extension movements like till failure and now is pretty hard like when you do like body weight body weight sorry not lunge is squats when you do body weight squats like a hundred of them that shit adds up real fast like that gets hard real fast. Um. And you do like 3 or 4 sets of that like your toast after that I was fucking tot and I would do that every day because it didn't take me long to hit like 1 movement like I couldn't really do anything chess I just do pushups and then like do the curls triceps was like a tricep pushup kind of thing and then.

01:20:25.98

christophknoll

Yep.

01:20:39.11

Paul Garny

Like it. There really wasn't too much to it so it wouldn't really take me that long to get through it. Ah, but it fucking it was still hard. But yeah, it's That's what I would do for legs and it was hard. It was very very hard. Let me see if I could find there.

01:20:53.53

christophknoll

Yeah, ah, it's it's always you know anything body weight you know calisthenic work is is 1 thing like when you only focus on body weight but to throw in body weight exercises just in the middle of. You know your regular weighted sets. It's it's in set. It can be really insane like even doing you know on a chess day like going from a flat bench to a pushup superset like even that can be intense. So I mean utilizing your body weight is is certainly ah a.

01:21:10.64

Paul Garny

Um, yeah.

01:21:21.60

Paul Garny

You can.

01:21:27.52

christophknoll

Ah, really good thing to be doing when you're trying to get a deeper muscle interaction like for like so when we're talking about the squats into the lunges like your quads will be burning after that. So that's that's a really good way to not just get a true burnout but also.

01:21:40.88

Paul Garny

Um, yeah.

01:21:46.45

christophknoll

Fully and truly activate. Um your muscles.

01:21:50.10

Paul Garny

Yeah, yeah, it's it's that's a tough one. That's that's for sure a tough 1 Um, let me see.

01:22:02.59

Paul Garny

Yeah I can't find it. So if you look up um if you look up Julian Smith quads because I know he's a guy that that does it a lot. Um, if you Google that and you go to images image 2 and 3 is the movement that I'm talking about. What 40 minutes I got to cut that out. Um, so yeah, so let me see.

01:22:23.60

christophknoll

Okay I got you? Yeah I know exactly what you're talking about now.

01:22:30.63

Paul Garny

Um, so yeah, so like that is ah what I'm talking about. So it's like this weird like forward movement that's kind of like a leg extension. Um, so like that's really hard if you superset it ah with something else. What's the like there tons of photos but nothing is ever listing what he did. What that's called where is it but is it. It's not body weight sissy squad is it.

01:22:52.17

christophknoll

Ah.

01:22:59.84

christophknoll

Yeah I couldn't even tell you what this exercise movement is called.

01:23:03.62

Paul Garny

Yeah, like I like the fucking sissy Squat I'm an idiot. It's It's a unsupported sissy squat What I'm a fucking idiot. Yeah, so it's use that I even talked about sissy squats earlier.

01:23:10.78

christophknoll

First.

01:23:21.27

Paul Garny

Fucking Dam It so Supported. Siy Squat is the machine thing that I was kind of talking about or it's like platform thing. But if you do body weight Unsupported Cy Squats They fucking suck because you lean forward and all your weight is on your quads and you're kind of like pressing from your toes to to drive up your weight back up but fucking sucks. Um. I'm so glad Covid is over though because I could not keep doing that for much longer that sucked. But yeah, that's a good one to superset with but for Hems and glutes I mean it's It's tough to kind of superset with something else as far as like body weight goes because there's not really much. Well actually I take that back So there is Roman chair.

01:23:44.41

christophknoll

Um, yeah.

01:23:58.85

Paul Garny

Um, like ham curls. You can do which sucks so bad, especially if the Roman chair is like flat. It's like a pretty level Roman Chair it sucks so bad I think from what I can remember I think empire has ah a flat roman chair and if you get in that and just focus on your hams like that shit sucks. It's kind of like a good morning. But your head ends up close to the ground because your legs are parallel with the ground so like that sucks if you if use like superset that with like a hip press I don't know if you guys have a hip press machine. But if you have like a hip press machine and do like single like hip press for glutes and then go superset that with the roman chair ah hams and curls that would.

01:24:18.63

christophknoll

E.

01:24:38.17

Paul Garny

Ruin your fucking day. Um, so that's a tough one too I mean there's there's plenty of supersets you can do with body weight that kind of taxs it out but lunges is a good one. That's a good example of that. Yeah, that shit sucks. But.

01:24:47.99

christophknoll

Yeah I mean on the topic of hip the hip movements guys need to be okay with hitting glutes I like obviously in the bodybuilding world like we care so much about how everything looks so we don't mind hitting it. But. The average dude that goes into the gym needs to be okay with doing like hip thrusts or something like that because it's such a good movement and yes, it's normally dominated by the gals of the world like I'm not shying away from that by any means but 100 % people men need to be okay with.

01:25:08.85

Paul Garny

Yeah.

01:25:24.76

christophknoll

Working their glutes because so often a guy will have a really good like you know Quad and hamstring spread in terms of size Width and depth and then just fucking nothing in his ass and.

01:25:38.75

Paul Garny

Is.

01:25:42.29

christophknoll

When you do have well-developed legs. It will stick out if you don't have it. It's it's like calves calves. It's very obvious to point out when someone doesn't have calves and obviously calves are a different conversation than glute because there's a lot more genetics involved with calves than compared to glutes. But.

01:25:47.12

Paul Garny

This.

01:26:00.70

christophknoll

It's one of those things that just stand out, especially if you have well-deveped legs so people are I keep saying people um dudes who train legs not just religiously but with a well intendeded purpose like trying to really build out their legs and then don't touch anything for glutes. It's very obvious and you'd want to avoid that. Obviously like I said in the bodybuilding World. We care about having proportionate everything. So Everything is like scientifically like backed by us and we're like measuring like not measuring but Like. By by sight making sure like okay we need to hit something more today. Um, but I just see so many like when I do my hip thrusts I The guy used to work out with you know he would almost make fun of me and I was like homie I. Make fun of me all you want I'm I'm getting a much better. You know feeling doing this and I'm actually training a very underutilized but not underutilized very undervalued muscle. Um, and you can make fun of me all you want and that's kind of where the ego has to be displaced again, but.

01:26:58.50

Paul Garny

Um.

01:27:10.14

christophknoll

I Will say when you're hip thrusting is a dude I mean if if if if someone if if your gym crush walks by you'll find the ability to hip thrust for more reps and more weight than so it's a greatest pickup line. You can do in the gym.

01:27:18.92

Paul Garny

For excuse me in the M. What's your weight. Let me put that on the hip thrusts machine and show you I can wreck that hey.

01:27:29.63

christophknoll

Great pickup line. You can do walk up to your gym crush and say hello. How much do you weigh and they'll be you know thrown aback because you never ask a gal how much she weighs and then she'll be like oh well, you know buck 10 say less follow me so what you do after this.

01:27:34.96

Paul Garny

Yeah, let me.

01:27:46.85

Paul Garny

You put a plate on each side in the 10 you get a plate in each ah ten on each side. This is a hundred ten pounds in this hip thrust let me do it 70000 times boom boom boom boom boom boom so you free tonight after that because clearly I mean I won you over I mean it's obvious um.

01:27:48.66

christophknoll

Yeah.

01:27:53.93

christophknoll

So so so what you doing after this.

01:28:04.85

Paul Garny

Yeah I know hip thrust is a good one hip thrust for Gluts is a good one and believe it or not people are probably going to disagree with me on this glue guys can grow way bigger Gluts than girls can. It's just it just comes out of muscle size I mean guys I mean it's just biology guys can grow much bigger muscle bellies than girls can ah but the difference is.

01:28:11.28

christophknoll

Oh yeah.

01:28:20.32

christophknoll

Yep.

01:28:21.85

Paul Garny

The reason we think that women big build their butts is because they have a much more emphasis on glutes and then keep their hams and quads on the smaller side to emphasize their glutes So it. It looks more obvious that their glutes are big. But if you put a bodybuilder next to. I Guess like a female bodybuilder or something like that or like any girl who focuses on their glues in the gym proportionately. Speaking guys have a way bigger dump truck than girls do.

01:28:48.19

christophknoll

And I think another another reason why you know people think that it's It's such a you know gal dominated thing is that um gals store a lot of fat back there too and so gall gals with it with a you know, dumpy.

01:28:59.53

Paul Garny

Um, yeah, that's true.

01:29:03.82

christophknoll

It might not be um, um, muscle and whatnot and men generally don't store fat back there. So when men have you know? well-defined glutes or you know large glutes. It's from muscle growth and and and working it. It's not as much you know.

01:29:06.90

Paul Garny

Um, every.

01:29:20.15

Paul Garny

Um, yeah.

01:29:21.71

christophknoll

Like the Kim Kardashian method where it's it's the size is there because of of food storage and some some plastic work whereas with men are if we have you know size back. There. It's an almost ninety percent because of the gym work. So I think that's also a ah big defining factor.

01:29:40.79

Paul Garny

Yeah, yeah, I mean for me I don't really store much fat at all of my legs so whatever size I have in my legs is mostly muscle for the most part. Um, you know I mean I got vascularity pretty much consistently. Um, that was another thing that that like my coach really pointed out yesterday when I was posing. And that's why you need to be okay with constructive criticism he he was just like he's like man he's like you only store fat in your belly like that's the only place you store is in your lower belly like I'm like yeah I'm fucking telling you unid like we both know this because when I do my back pose. He's like yeah see fat's gone much better and I'm like yeah I know.

01:30:14.18

christophknoll

Yeah, ah.

01:30:15.90

Paul Garny

Fucking. No, that's why it's so hard for me to have abs but him and I agree that's going to go away with age. Um, he's like you know he was like I was just like you and I was when I was he's 30 I think 30 one thirty thirty one and he's like I was just like that when I was your age. He's like all my fat was in my belly. But then as you mature your fat distributes more evenly. And that's another thing you got to take into account too especially like for those of us that are on the younger side I mean 24 is on the younger side. Um, you know we're not super young. We're not teenagers but like we still aren't fully matured within our bodies yet. So our fat distribution isn't really there anymore. Um, or really isn't there yet. I mean not anymore yet. Ah, because a lot of the guys that I'm lifting with upper 20 s early 30 s um and I'm comparing myself to these guys but their bodies have literally fully matured and their fat distribution has really evened out. Ah so it looks like they're leaner. When they're bulking. But for me, it's like I'm bulking and putting on just as much size but my fat makes me feel like I look fatter than I do because it's all in my belly. But then like I take off my like my pants or I'm doing legs and it's like I got quad separations and veins and veins go down my legs but then like. People who have more even distribution don't have quite as vascular legs. You know so it's like it's just it sucks having the fat distribution that I do have like you were saying with women. It's like it's in their glutes more and in like a lot of time. They're also their belly too. Not quite much elsewhere.

01:31:45.61

Paul Garny

It's just how it works for them and especially when they're fully matured. Ah it's like usually entirely like their lower belly and like the top of their legs. Ah not quite the bottom of their legs. Ah but you know top of their legs like you know hips and and glutes and then lower belly is where they store all of their fat It's just how it works. It's just how their distribution works. Um, but that's also part of like getting cut for a show is like the striations and definition within their glutes. That's why glutes especially women's bikini their biggest like judging factor is their glutes because that's. Very very hard for them to get lean and it is I mean even for guys it's pretty hard like you know, a guy's lean when they have glute striations like dad's lean as fuck like sea bum if you look at his side chest from the recent Olympia fucking insane striationians and his glutes.

01:32:31.82

christophknoll

I was about to quote him.

01:32:38.50

Paul Garny

And like that's how you know this dude is lean as fuck is because his you can see where his glutes end and his hamstrings begin and he's not even fucking flexing them. It's fucking nuts. So that's how it works for guys. But with girls. It's like and less of I guess it less about the striations and more about just the the end of the glute and start of the hams and that's why they do their like. Posing that way but they don't even judge their back like I was watching when I was at that seminar they were. They're doing women's bikini and they were literally saying that they don't judge your back. It's your front pose mainly with your legs and your hips and how it's proportionate then when they turn around they like push their bout out and it's like their hair. Drapes and they're like ladies like it's okay if your hair drapes because they don't judge your back. It's okay, like they're not. They don't care about your back. They care about your glutes and your legs so like that's fucking wild to me. But then they say probably the same thing about men's physique where they say we don't even judge Legs. So I'm sure women are like that's our fucking whole thing like that's that's that's the the thing with that's our thing is legs that you you can just not have legs what but um, it also goes to the effect like you're saying like it's clearly obvious when you don't have legs as a guy. It's it's obvious. And you look like fucking sponge Bob because you got a fucking upper body and then no legs like that's literally how you're built and you know obviously you don't have to have a super strong emphasis on legs if you're not going to compete like that's okay, but at least like stay relatively proportionate. Ah, but when it comes to bodybuiling.

01:34:11.47

Paul Garny

What I like to see now and I'm liking to see and why have more respect for men's physique over time is that guys are needing bigger and bigger legs for the judges to give them better points so they're not really judging your legs ah based off of how they look. They judge it base almost almost proportionately It's almost like subconsciously they want to see your legs proportionate with your upper body even though they're not judging legs. Um, so like the days of like stick legs and a big upper body for men's physique is no more That's not how it is anymore. You have to have legs now and the board shorts for for men's physique are getting smaller and smaller every year I feel. Um, you know they used to be like baggy board shorts. You're supposed to look like you're at the beach like you're wearing regular board shorts that go past your knees and shit and you're supposed to be relatively soft. But now it's like they're weren't board shorts to of like seven inch in seams and tight to their legs. Yeah, like tight to their fucking legs and they got to be chiseled to the fucking gills going to these shows and you know I like to see that because legs truly.

01:35:12.33

christophknoll

It's almost like I was going to say it's almost like compression.

01:35:26.85

Paul Garny

Like shows how disciplined somebody is um, my train you know not really much anymore. But chey who I used to training with um, he's my reference on my resume because he knows what it's like to be disciplined and. Like it's it's so it's a skill to have like being a bodybuilder is a skill is there almost like a skill that you can actually like a little bit brag about because it takes so much discipline and effort and motivation and all of that to really do what you're doing and most people will find it impressive that you go to the gym as much as as we do so like. That it goes for legs like if you have big legs even disproportionate legs at that. You're going to be looked up to in a sense because that's how much hard work goes into legs legs is very very hard work I love hitting upper body but I fucking hate legs like every time I hit legs I'm like fuck I get hit legs today and then I'm done I'm like. Yes I got like a full week of upper body and no legs like I'm like nice and then I see someone finishing up legs I'm like fuck I'm jealous because I want to be able to start my upper body week like I like looking forward to being done legs because I know that I got 5 sessions of upper body until my legs again, you know so it sucks it sucks and that's why it's.

01:36:20.26

christophknoll

Further.

01:36:38.77

Paul Garny

That's why it's like rewarded to have bigger legs. You know.

01:36:40.74

christophknoll

See I don't train this the same amount of days that I do anymore I only do a 4 day split now. So I only have three days that separate or 3 lifting days that separate my leg days so it yeah had 2 on one off is.

01:36:47.41

Paul Garny

Um.

01:36:51.87

Paul Garny

Fucking sucks. What is your split again? Yeah, but like what's the muscle groups.

01:36:59.46

christophknoll

Right now the plan So my leg day is everything but calves. Um, and so that's legs ah kind of ah so it goes legs then it goes into back and buys chess tries and then.

01:37:04.90

Paul Garny

Yeah, oh yeah, you an accessory day right.

01:37:17.88

christophknoll

Delts Abs and calves. Yeah.

01:37:19.75

Paul Garny

Okay, gotcha so your delts is kind of like your accessory day. Um I mentioned I'm it's interesting to me that he well I get why he's doing it now. But I think eventually you should have your own delta day like a dedicated dealt day. Um, especially being as tall as you are. Ah, you're going to need real emphasis on your doubts and real emphasis on your traps your upper traps and your upper pecks as well. You're going to need real emphasis on that. Um, especially getting closer to competing so that'll be interesting to see um what he has you do down the road. But yeah legs is I mean I used to do two leg days. A week back in the day when I started with my first coach. It was a quad day and a ham and glute day. Um, it was quads I think Sundays and I think I did hems and glutes on Thursdays I think it was um, but it's not really needed anymore now. Ah because of.

01:37:58.80

christophknoll

M.

01:38:13.30

Paul Garny

Competing immense physique. But if I were to go to go for classic I think I'd need to improve overall on my legs um like looking at my legs like I'm getting more and more even now. But I think I need to build upon them proportionately to compete in classic like they need. Ah I need a lot more size. To compete in classic I need probably like a couple years of real growth before I can like even consider classic but um, yeah legs is tough like we'll we'll get into quads on another day but like quads is something I needed to improve upon in Hams too like because when you're doing a side chest people don't realize that you're not flexing your hams. You're letting them rest.

01:38:51.92

christophknoll

Well, you're you're you're you're basically pushing them out.

01:38:52.31

Paul Garny

So for me when I let them rest. Yeah, essentially yeah, you're not really flexing your your ham so letting them rest the the belly that's supposed to drop right? There isn't as prominent as I want it to be my my glutes kind of like almost overshadow it. Because my glutes are so big. My handss look like they're like nonexistent. Um, it looks like my glutes connect to my like cabs. It's just a straight line kind of there's a slight bump but like when I'm flexing my cabs's like okay, they're actually fucking there not cabs sorry hams actually fucking there but my glues is so overpowering that. My hams just look fucking washed out which sucks but I need to work on my hems a lot and then also need to really work on my teardrop because my teardrop is there on my quads. It's just I need to more prominent but that's another that's something I can address down the road if I ever need to but men's physique not judging. Legs is good and bad.

01:39:33.70

christophknoll

Um, first.

01:39:50.92

Paul Garny

But I like how they're at least starting to prefer proportions in general. So it's good. It's good to see that but it makes it harder.

01:39:58.55

christophknoll

I have to ah and you mentioned it right when I was you know, picking up my coach and starting the the process of what I'm doing. But Mike I no longer hit calves 4 times a week I've because that was my way to beat my genetics like to.

01:40:08.17

Paul Garny

Um, yeah.

01:40:16.23

christophknoll

To overwork calves so much and you know they're at an unreal level. But now I only train them once a week um and on that delts abs and calves day so when it comes to my legs like that's almost on the back burner now just because of how.

01:40:22.21

Paul Garny

Um, yeah.

01:40:32.67

christophknoll

Developed they are compared to the rest of my legs.

01:40:33.62

Paul Garny

I do my calves during stair master. That's really all I do for calves because I do stair master 3 times a week so I just kind of I flex my calves and like use my calves to work them the steps essentially.

01:40:37.42

christophknoll

Yeah Land. I was going to say do like a toe to raise emphasis on your on your air master. Yeah.

01:40:50.61

Paul Garny

Yeah I do so like when I do stair master even though it's not. It's not hypertrophy. Really, it's cardio obviously but like I'll do like to emphasis and then when my cabs get tired I'll swap to like a ham emphasis where I'm kind of driving more So from my heels and kind of pulling like I'm kind of like draging my foot as I step.

01:41:02.78

christophknoll

Yep.

01:41:09.10

Paul Garny

So that I can like use my hands to like moved like to actually do the steps So That's what I do um but it's that's also comes out of mind muscle connection because it it used to be all quads way back in the day. Um, you know anybody who who doesn't have you know like the. My most connection there will tell you that stair Masters all quads. But it's not um, you can really hit anything you want like you can really emphasize a different muscle group. Whatever you want when you're doing quad or doing stare Master. But my problem is I don't know if you have this problem Well when I walk or do like an incline or something like that. My sous. Fucking Kills which is the front of your calves fucking kills. But it's.

01:41:52.78

christophknoll

It's It's basically you you you for for other people. It's you It's your shin essentially for I'm just to to make it clear for any listener who doesn't know it's It's literally your shin.

01:41:56.69

Paul Garny

Yeah, yeah, yeah, yeah, so basically my shin fucking kills. But like when I flex it I can literally see the muscle coming through my skin which is gnarly like I've never really trained soleus. But when I'm walking or like walking the dogs fast or something like that because my wife and I used to um when she was when I would work at like nine Zero a m she'd be leaving at like ten zero m for work. So we'd go for a walk in the morning with the dogs for like 20 minutes and my solius would be fucking burning on both of my legs by the time I get home like so bad.

01:42:29.58

christophknoll

First.

01:42:34.72

Paul Garny

Like I have to like stop a few times to like let them calm down they burn that bad. Um, but so it's like it's a weird.. It's just a weird situation for me because that's kind of also partially why my my calves and my shins and all that are very vascular because I just have a good mom ah muscle connection with it. So I Never really train calves but I can have them burn Essentially whenever I want um so it's It's an interesting thing because like you said is Genetics Cas or genetics a lot of the time. It's really genetics same with your traps a lot of it's kind of genetics and the way your enginegen receptors are are distributed throughout your body. So. For calves I don't really train cabs much I Just have the genetics for them and I don't want them to be disproportionate. Um I don't have a crazy size cabs. But they're definitely.. There's definitely definition there. Um so I don't want to be disproportionate.

01:43:22.29

christophknoll

Yeah, man's mine's the size and now we're just working on getting the the toneage down because I have just fucking beef sticks on my Domni calves right now and now we're working on getting them toned and actually getting the trying to get that qua the yeah nuckquad. Um.

01:43:34.96

Paul Garny

Um, yeah.

01:43:41.73

christophknoll

Calv separation that for those who don't know your calf is more than just one like it's think of it like it. You think of it like a tricep. There's I view it as 3 heads and the really crazy videos are when you see people flex and you can see the it's.

01:43:44.23

Paul Garny

Um, it's a couple heads.

01:43:49.93

Paul Garny

Yeah, yeah.

01:43:58.75

christophknoll

I Mean you can you can consider you or you can compare it to the teardrop of the quad because of how it separates and it's absurd to see that So now that's more or less where my calf work is you know, directed because like I said. Size is there for me now. It would just work on getting it to look the way we want it to.

01:44:18.15

Paul Garny

Yeah, yeah, it's like there's a video rich pianoa posted a long time ago. Recipes rich piion I miss him? Um, he talked about how guys complain about how you can't build cabs. He's like oh you could pull curves or and he's like he's like shut up with that bullshit. He's like because. You're blaming genetics on it. He's like I guarantee you you hit calves for 40 minutes of fucking day six days a week you're not going to gain muscle. He's like are you shitting me. He's like whatever your weakness is you can fight it by training it. He's like before you do your workouts every day at the gym. Do some cab movements do like 3 caf movements and he's like they will fucking blow up and somebody did that I think there's like um this this guy did like a ninety day video progression where he trained forty or forty minutes of calves a day before his actual workout and his cavs blew the fuck up.

01:45:08.54

christophknoll

Um, trouble.

01:45:11.80

Paul Garny

And that's just how it works. You know if you if you need something to be bigger and better. You need to properly train it hard as fuck. Granted, you don't need to hit it six days a week you know hit it. Maybe every other day for like fifteen twenty minutes and you'll probably get very similar results but you like overtraining is a thing. But it's not going to like deteriorate your muscles so he was getting like not as good ah roi on his time but it's such bullshit to be like oh I can never have genetic or calves because of my genetics and it's like no, you're just not willing to put in the work for it and that goes for anything you know I'm my arms are.

01:45:32.41

christophknoll

No.

01:45:46.13

christophknoll

Yep.

01:45:49.59

Paul Garny

Aren't genetically there but I'm going to put in the work to fucking get them I hit them twice a week. So like you got to put in the work. You know, ah, whatever it is. You need to put in the work and you can't spot lose fat. So don't worry about that. Just worry about muscle size. You know so like if something needs size work on it. Abs I need to work on some more abs, especially my lower Abs. So I'm going to start hitting at lower abs just about every single day, especially now that I'm on a growth plan. Essentially there's there's no excuse anymore. There's no, we have too much science too much studies too many studies to really back that you can grow anything you want to grow if you really want to focus on it. So using genetics as ah as a crutch to be like oh this isn't why I can't this is why I can't grow this It's like you're just not willing to put in the work and that's just how it is and that's that's calves. So.

01:46:38.52

christophknoll

Age age old Arnold quote results are excuses not both and that I mean and that applies outside of the gym too I mean this's what truly frustrates me when people.

01:46:45.20

Paul Garny

Um, yeah.

01:46:51.83

christophknoll

Talk about financial situations and how they're in the hole. It's like if you truly have the desire to get out of that situation you can and that's the how it applies with everything in the gym I mean if you have a particular group like Paul and I talk about how we feel our arms are like just.

01:46:58.38

Paul Garny

Yeah, yeah.

01:47:11.56

christophknoll

Our our most lackluster areas and we train those so fucking hard I mean like even on the new plan like I can feel myself pushing harder on arm days than I or not arm days because I don't have an arm day but when I hit an arm muscle. Um.

01:47:16.99

Paul Garny

Um, yeah.

01:47:27.64

christophknoll

Then other muscles just because I know how much I need to recover in that area compared to the rest of my body. So if you want to change it. You can you just have to be mentally disciplined enough to put in the extra hours. The extra reps 5 more quote Tom Platts

01:47:32.82

Paul Garny

Yeah, yeah.

01:47:43.95

Paul Garny

Yeah, you're going to put in the work and that's just that's how it works and same with food. You got to put in the work and it's it has to become part of you and like I've been saying that during all my interviews lately for jobs like it's. Like they're like oh what are your hobbies and I'm like my entire life evolves around bodybuilding essentially besides like my wife and dogs and family and all that and like it evolves around bodybuilding because it's got to be part of you like it's got to be a lifestyle. It's it's a twenty four seven sport you know we've talked about it a million times like you like you know. Any sport most of the time you practice and you kind of go home and you're kind of done I mean unless you're like trying to go pro and you're constantly shooting hoops or something to like really get good. But like if you're just a high school a middle school player. Whatever or like just used to play college or something like that you're playing Wreck whatever it is. You go play practice. Whatever it is and then you call it a day after that. That's it, you're done but that's not how bodybuilding works. It's a constant game. You're constantly working at it. You're constantly practicing. You're constantly living the life. You don't just go to the gym and come home and color today you have to eat properly. You have to eat constantly. It's it's part of who you are as a person. And then even then it's not even like there's no game. Ah once a week or something like that. There's no game once every two weeks it's maybe a competition a couple times a year. Maybe so it's more about the journey and.

01:49:06.69

Paul Garny

That's like legs is is entirely the journey you're not going to just grow legs all of a sudden you have to put in the work you have to do it properly. You have to put in you have to eat the food properly. Ah and you know obviously equipment's going to play a role but you really just need to put in the work. And there's no other way around it and it sucks to suck if you're not putting the work. You know I mean you're not if you don't want the if you're not getting the results. It's because you're not put in the work and you know legs are just like that and if you really really need to build your legs then do two leg days a week do a quad and calf day and do a hem in glute day. But is kind of what our focus was today. It was you know hammingloot today we'll do another day where we talk a lot more about quads. Maybe we we'll you know combine that with something else because you know quads is a big muscle group. But um, you can only train it so many ways. But yeah quads is a big emphasis and then a ham and glute day is also a big emphasis too. If you need 2 day two leg days a week um most people don't but if you do him and glute day in a quad day. Ah, but you got to you got to put in the work and if you're not willing to put in the work. You're not going to get the results and I I say this whenever I'm training with someone I'm like if you don't get 8 your competition did.

01:50:16.96

christophknoll

The.

01:50:18.61

Paul Garny

You know, like that's what I that's what I said yesterday in erect pools I was like come on. Let's get 10 I was like if you don't get it your competition will and it's that's how it is like if you're not 1 to put in the work. Your competition is so you got to put in the work and if you don't show up to the gym in your competition did so.

01:50:33.21

christophknoll

Well from the athletic side of things. There's ah, there's I couldn't tell you who who quoted this but you might not be the strongest you might not be the most gifted. But if you're not the hardest worker in the room then you're already behind.

01:50:48.90

Paul Garny

Are.

01:50:50.43

christophknoll

And that's why people always say that you know work ethic beats talent one ah hundred percent of the time and that's I mean that applies for you know our gym side of things too like yeah I know for a fact I'm not the strongest dude in empire I know for a fact I'm not the biggest dude in empire but I'll be. Damned if I'm not the hardest worker in there when I'm working like that's what you that's the mentality you have to have you have to be a killer when it comes to your workouts and your intensity. Otherwise what are you doing and I mean that's that I was just going to say that can be a real tough thing to wrap your mind around. Especially.

01:51:21.63

Paul Garny

There's.

01:51:27.35

christophknoll

Seeing some of the like if you go to a big gym like that Paul and I do there are some behemoths that walk around and you probably think to yourself. Wow these guys they're probably working harder than me. But if you let that inkling of a thought and develop in your mind. You're already behind you have to look at that guy and say yeah, you're big but I'm going to outwork you today.

01:51:42.77

Paul Garny

Yeah, it's it's interesting to see because there's plenty of guys who are extremely genetically gifted but they're not willing to put in the work and it like they're like I can think of freaking 5 off top my head. Yeah like it's just.

01:51:54.89

christophknoll

Let's let's let's talk big rami.

01:52:01.56

Paul Garny

Like it's it's it sucks seeing that because it's like dude I would kill to have these guys genetics and they're taking them for granted because they think that they don't have to put in the much effort to get results which is true. But if they really put in the effort and put in like a good work ethic into it. They can go fucking so far and. Like I have to put in that much more effort because my genetics aren't there I respond really well to anabolics which is great because not everybody does but like I have to put in that much more effort to get to where I want to go whereas some guy is just put on muscle and lose fat like fucking know tomorrow.

01:52:19.62

christophknoll

Um.

01:52:36.29

Paul Garny

And I don't get that I don't have that luxury. It's just the reality and it sucks but it's what I have to work with and genetics plays a huge role and you know with sports a lot of it is talent. You know there's a lot of its talent that kind of is part of you but like a lot of sports like talent is. Not I don't think it's necessarily genetic. Um, it's just kind of like I think it's kind of like ingrain in your head like it just makes sense like a lot of shit just makes sense and you just like are good at things but bodybuilding you can is a skill all of it's a skill the talent comes in your genetics. Your genetics is whether or not you have talent. Um I Guess like you can kind of say posing as a talent if it makes sense to you like I don't really need much work to get imposing but some people are constantly getting tweaked with their posing because they never and never makes sense to them. But I I don't know I wouldn't really necessarily call that talent. But um, what Gene what.

01:53:22.89

christophknoll

Yeah.

01:53:31.30

Paul Garny

Bodybuding is just entirely just genetics. It's just all genetics and if you don't have the genetics. It's just you can't fix that you can only just put in the work to to get make it better and to improve upon your weaknesses and likes is no different. You know some guys are just built to have legs I'm built to have the separations between my quads but the size is hard for me to gain in my quads. So. Like yes, my I could always see all 3 heads of my quads but am I building my teardrop that much. Not really, it's hard for me to build my quads like really high up. You know? So um, we got to work with our genetics at the end of the day and that's just how it is. It's the world.

01:54:04.79

christophknoll

And not and not let it be an excuse everything that you do has to be disciplined and intense and you can't let anything be in the way of that. That's like when I when I coached my my best like my basketball team I tell them like.

01:54:09.24

Paul Garny

Yeah.

01:54:22.51

christophknoll

You might not be the best person out there. You might not be the biggest person out there. But if you don't look someone up and down and say I'm going to like demolish you today and I'm the best person on this court then you've already lost and you have to have that mentality when it comes to lifting and I that also applies the the Ronnie Coman method where. If you tell yourself that the weight is heavy. It's the year out you lost you lost already. You have to look at that you have to look at that weight and think I'm going to make you my bitch like that's that's why you know everyone quotes lightweight because it's the thing he shouted but it was for a purpose.

01:54:47.48

Paul Garny

Um, and.

01:54:58.97

christophknoll

Like when he was doing his £800 squat like and yelling lightweight before it. He's mentally telling himself this is wait I'm going to move I can do this, there's no stopping me now if he looked at that weight and said oh you know this is a lot to wait I don't know if I'm able to do this. He's already lost and that's what so many people.

01:55:15.19

Paul Garny

Fully.

01:55:18.47

christophknoll

I Mean again, not going to name drop anybody but some people I've worked out with who you know look at the weight that I'm doing and I know they can do that weight and they see the weight that I'm doing and they go Oh Wow Wow! That's it's a lot of weight like don't tell me, it's a lot of weight go lift and then maybe say afterwards but in the moment or prior to it. You have to be like. That's it's the lightweight method yell at yourself This is lightweight I'm going to move this weight. Nothing's going to stop me right Now. So That's kind of the mentality you have to bring into this, especially especially with legs I mean especially with legs ah like Squats squats are so daunting.

01:55:43.13

Paul Garny

Yeah, Ai n't nothing but a peanut.

01:55:57.80

christophknoll

Like when you especially when you feel it like resting on that upper on your upper back like you can very easily convince yourself. This is gonna kill me and if you could if you even let that thought in you've lost like the best leg workouts you have are either a blank mind or more or less a.

01:56:00.67

Paul Garny

Yeah.

01:56:08.80

Paul Garny

A.

01:56:16.97

christophknoll

Cocky Arrogant mind because separate the ego but tell yourself you can move the weight because if you can't there if you can't tell yourself that you won't be able to get the true you know lifting experience that you want to.

01:56:29.14

Paul Garny

Yeah I mean when you put you put 3 plays on each side of a bar and you put that on your back. Yeah, it's fucking wild. It's a fucking lot of weight I mean that's £315 you got on your back not to mention your body weight.

01:56:32.98

christophknoll

It hurts it hurts your back.

01:56:40.43

christophknoll

Especially if you don't have well I was going to say especially if you don't have like a developed upper but upper back muscle and it's riding on like just whatever you have back there like almost like shoulder. It's stuff like yeah kids like.

01:56:53.84

Paul Garny

There's scapulo. Yeah.

01:56:57.14

christophknoll

Oh God like I can remember like loading a lot of weight like I have decent developed upper back now but I can remember loading a squat on and just saying like I almost tried to put on my traps because I had traps compared to my my upper back area.

01:57:11.98

Paul Garny

Um, if.

01:57:12.44

christophknoll

Ah, well I'm well I mean you do put on your traps I mean like your upper traps I tried to like load it almost like up on my like near and yeah, just because had stuff there to support it and like that it's a lot. It can feel really fucking Shitty because you're like.

01:57:14.67

Paul Garny

Yeah, on your neck almost? yeah.

01:57:28.53

christophknoll

And especially when you get to the weight where the bar starts a bend to and you see that in the mirror and you're like that's not good.

01:57:33.31

Paul Garny

Yeah, yeah, like ah for me is I know it's heavy because my left shoulder starts to hurt holding it up and balancing it like I put 3 plates on there. My shoulder starts to hurt by the end of the set I'm like fuck this is heavy because I'm fucking hurting.

01:57:42.80

christophknoll

Um, nope.

01:57:49.70

Paul Garny

And then like you squat down and when you get back up you explode out the bottom and it bounces it's like damn this is heavy as shit and it's it's like it's it's funny because like now that I'm squatting 3 plates on the regular. It's it's it's cool to see that because I used to like look up to that you should be like.

01:57:55.20

christophknoll

Yep yep.

01:58:07.31

Paul Garny

Damn I could eat 2 plates that's crazy now. 2 plates I'm like hitting for like 14 like no problem but like I used to only hit it for like 8 like barely and like with knee leaves now I can do 2 plates for like 14 with like nothing um and for like nothing like it doesn't take much effort which is wild.

01:58:12.85

christophknoll

Um, yeah.

01:58:24.50

christophknoll

I Already fully understand that I'm going to need knee leaves for the remainder of my leg workouts just because of how shot my knees are ah.

01:58:29.37

Paul Garny

Yeah I just use them for like two and a quarter maybe 3 plates and then like heavier like I'll do them for lunges because that's really heavy on your knees and then like some other stuff here and there but I try not to use them as much as I can and also guys. Your bodybuilding. Don't use knee wraps just use Knee sleeves. They'll keep your knees nice and locked in keep them straight. Knee wraps are really only really good for um, power liftation strong men and even then they're very inconsistent so be careful of those so just use knee sleeves. They're the exact same thing every single time and they'll they'll big. They'll work. They'll help.

01:59:03.41

christophknoll

Hell yeah.

01:59:04.35

Paul Garny

But with that being said I mean I think we can call it here think we had a good episode today. Good session. Yep.

01:59:05.92

christophknoll

We yeah, we covered a whole lot today as always guys if you have questions, comments concerns feel free to reach out to us. We have the what the new website up now too. So go check that out. Of course you can hit us on our socials if you really want to, but.

01:59:18.13

Paul Garny

Yep.

01:59:24.98

christophknoll

Keep ah any and all things you want us to talk about keep them coming and we will see you guys next week bye everybody

01:59:30.37

Paul Garny

See you guys.


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