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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #24 - How to Build Bigger Quads & Calves



00:00.00

christophknoll

Welcome back everybody we are back with a brand new episode brand New week of the podcast for you guys.

00:06.65

Paul Garny

Episode 24 that's what six six months now that's it officially I think right if you count four weeks per month that'd be six months

00:14.16

christophknoll

Wow we just we were. We're six months into this relationship I didn't get you a gift I did forget listen.

00:23.90

Paul Garny

Ah, dang it. You forgot it's ah it's our six month anniversary now. But it's yeah, that'll that'll mess with your brain. Um.

00:31.60

christophknoll

I'm hitting legs I forgot.

00:36.90

Paul Garny

Before we started recording. We started talking about the gym and stuff like that. So I was like you know let's just let's just hit record and we'll just kind of continue our conversation so we were talking about losing weight during a book because I just lost a upon and a half this week while buking. Ah I think most likely because of. The less stress I have on my shoulders now. Um, but I'm not sure and then you were mentioning you know for £4 you lost in one week or something because.

01:06.35

christophknoll

Yeah I was down for ah and just one week because I've missed the diet plan like by consistently I mean I hit you know 2 or 3 of the meals but out of the 5 meals I was under the the majority every single day and I dropped £4 that week

01:14.98

Paul Garny

Yeah.

01:22.57

Paul Garny

Yeah.

01:24.16

christophknoll

But I also only hit the gym 3 times that well it was either 2 or 3 times that week and I drink a lot of a lot of my water intake comes from when I'm at the gym because I have a gallon jug with me. So.

01:37.90

Paul Garny

Yeah, see what I was saying was that the common misconception when it comes to losing water weight you actually want to drink more water than drinking less. Um I mean when it comes to like prepping for a show. There's a whole different strategy what you what you want to do is well I mean everybody's a little bit different but. Typically what you do is you overload on your water in the beginning of the week and then you slowly taper off while also taking diuretics. So what? that's going to do is going to kind of kick your bodies. Um, basically water expeling ah into overdrive and then when you're at the point where you're drinking almost no water during the day. To to deplete yourself of water. You're still peeing like crazy because your body's used to expelling so much so you're kind of flushing out all the water that's sitting within like your fat cells and muscles and stuff like that. So. That's what depleting your water is. But if you're not trying to get ready for a show and you just want to lose some water weight. You actually want to do the opposite. You want to drink more you want to drink more than usual ah to really ramp up your system's um, water expulsion. You don't want to drink less because when you drink less your body does the opposite it holds onto the water for longer and makes it harder to lose the water. Ah, so it is a little common misconception that a lot of people think is that if you want to lose water weight you just stop drinking water and it's not really how it is um I get the thinking behind it. But I mean it could have been waterweight 100% could have been waterweight. Um I'm just saying that typically what ends up happening is if you drink less water you hold onto it.

03:06.96

christophknoll

I think the difference though is that I'm talking about a very very short period of time one week and the overall loss of weight using that water method would be long term. So I think that's more so where I'm I thought I have it might have been.

03:07.79

Paul Garny

So.

03:19.28

Paul Garny

Um, were you still hitting the gym.

03:23.18

christophknoll

I know I was at the gyms at some point but I it was only 2 or 3 times that week instead of the normal 4 So um and that's again, that's where I drink most my water. So um I just got to get back on the horse I mean this past week has been great in terms of sticking to the diet and.

03:25.65

Paul Garny

Um, okay yeah.

03:36.30

Paul Garny

Yep.

03:42.19

christophknoll

Hitting my water count and everything so back in it now.

03:43.94

Paul Garny

Yep, yeah, yeah, there's um I had a situation this week Wednesday where I ate some bad food. Um, long story short try to bite a something ended up being not very good. For my system and my wife experienced the same thing so it really kind of humbles you it's like wow. Okay, like I just ate some bad food from somewhere and I'm never going to go off plane remotely ever again. Um, it. It was just it got me motivated again because I felt like shit I felt nauseous all night. Plus I was stressing out I had to make a decision on a job offer. So I was stressing out losing sleep felt nauseous and then like I felt nauseous the entire next day. So I think that's kind of like what played a role into. Losing some weight this week but the thing was was that when I weighed myself yesterday so my weighins earned saturdays when I weighed myself yesterday it was like the the weight I was kind of expecting like I didn't lose any weight I didn't gain any weight. But then today I was down a pound and a half. So I'm like what the hell is going on. This is very weird but um I don't know so I lost upon a half between today and yesterday. So I don't think it was because of a nausea from Thursday and Wednesday um, so I it could just be stress I'm not sure but I lost it in a day.

05:11.96

christophknoll

Yeah I'd I'd certainly acquitted that to ah stress and anxiety. That's probably where it's ah being taken out of.

05:15.59

Paul Garny

Yeah, yeah, it has been very stressed and my schedule's been changing a lot lately. Um, so I think that's probably what it was I don't hundred percent know it's just speculation really? um, but I I think it was probably that so but.

05:32.69

christophknoll

Yeah, ah in in terms of other updates though. Have you seen what liver King's doing liver king is the so you know how there's things called like born again virgins and whatnot.

05:34.80

Paul Garny

But good.

05:40.23

Paul Garny

Um, no I haven't what's he been up to.

05:46.82

Paul Garny

Oh God is he born getting born to get natty now or something No a.

05:49.76

christophknoll

But he's he calls himself natty little liver king and he so he said his last his he posts everything to either his snapchat or 1 of his other sites. But he said his last dosage was January second and that he's been natural ever since and he posted a physique. Ah, like he posted his physique update every single day for that week following and there's literally no changes at all because is one week off of his last dose and he's like natural liver king see. It's possible. Ah.

06:16.50

Paul Garny

Ah.

06:20.66

Paul Garny

Oh my God he's trolling. He's fucking around. There's no way he's serious. There's no a anybody who knows anything about the human body knows all that's bullshit I mean it would even matter like.

06:30.91

christophknoll

Well let me see if he's let me see if he's blood testing see that? yeah.

06:39.53

Paul Garny

Because he in order to have a like in order to have okay, so here's the thing like when you're hopping off gear even t r t it's going to take 6 to eight weeks at least with this decent pct which is postcycle therapy decent pct for 6 to eight weeks for you to go. Back to essentially natural levels and natural production of your hormones. So he's like just now really kind of heading where he should be heading as far as natural production goes.

07:09.78

christophknoll

But also the and we've had this conversation in the past the second you touch anything unnatural. You are no longer natural even if you hop off everything and I mean it's a it's a mindset that you and I share but obviously some people are mixed on it. They think like you know after.

07:17.89

Paul Garny

Yeah, yeah, yeah.

07:29.53

christophknoll

Cycling off and like maintaining their their natural hormone production for a while they think that that makes them natural again. But the way I view it is that like hey if you you know make I don't know I'm trying to think of a good example but like. If you make a ton of money off of ah stocks for example and then you screw up you screw a ton of people in the process and then you go back to the stock market the next day and you make nothing but legitimate deals and. Just say that all of your wealth and success comes from the legitimate deals because you did it that day. That's how I view that like that you can't go back to being natural if you touch anything.

08:03.35

Paul Garny

Yeah.

08:10.21

Paul Garny

Yeah, it's like ah you know what it is is. You're a convicted convicted Felon There's not like once you're convicted. You're convicted. You know I mean it's like once you're once you're in prison. That's a part of you. The rest of your life like that's never going to go away That's how that's how it is like you. The second you take shit it never goes away. It's like your body will never go back to normal in a sense like you can go pretty much back to normal, but it's never gonna be this degree that you were originally um, you know your body's not gonna be producing it as efficiently as it was ah you can get back to like you know, good pride Ninety ninety five percent of what it was but. It'll you'll never go back to being fully natural. Um, that's why you know you and I are like you like I really preach it like you really got to be sure you want to start taking stuff if you're going to take anything and obviously proper for guidance but like it's just such horseit. It's like for me. In order for me to be like okay you don't really have much drugs affecting your look. You'd have to be off for like at least 2 years I think because like 2 years a lot of like anything that you gain from anabolics could definitely fall off and I'm talking about like not on anything even qrt. Tr t you can still hold anabolics you know status essentially especially if you're doing like one hundred fifty megs or more as far as Tescos. So if you're completely off everything not taking a single thing for 2 years I'd be like okay I wouldn't really attribute your look to super.

09:39.24

Paul Garny

You know all of your luck to drugs necessarily because you've been on it for off it for so long but anything less than tears is like you're you've still held onto a decent amount of what you had but that's just my opinion. He's nodding out clearly I mean all the gains he made is.

09:51.10

christophknoll

Yeah, well listen men li liver Kings Nat Etie I don't know what to tell you? ah.

09:57.88

Paul Garny

Clearly nadie because he's Nadty Now he's He's totally fucking around he he's either fucking around or he thinks his followers are complete apps like complete actual imbeciles his true followers.

10:03.63

christophknoll

It's It's like.

10:09.90

christophknoll

I mean they are because if you're still behind Liver King after and the primals. Um, yeah, like don't get me wrong. There are like I have enjoyed some videos of his not many.

10:15.66

Paul Garny

Yeah, the yeah, the people who actually like enjoy his content and support him.

10:24.37

Paul Garny

Yeah.

10:27.10

christophknoll

But some and that goes for like every person and um the way I view it is what I'm thinking about his character is I view it like Andrew Tate because like I think we've talked about this too like there's no way that's like his actual person you know like so so there.

10:28.81

Paul Garny

Yeah.

10:41.25

Paul Garny

Yeah, it's a character.

10:45.37

christophknoll

And so that's where I'm trying to draw the line with liver king trying to figure out where the character begins and ends where the actual I think Brian Johnson is his name where that begins and ends too. So.

10:51.56

Paul Garny

Yeah, yeah, it's he's a character. It's like um, fifty cent fifty cent is a character he talks about that I forget his actual name but you can't hear me.

11:00.44

christophknoll

I Can't hear anything.

11:06.52

Paul Garny

Is that your is that your volume.

11:09.27

christophknoll

There we go I can hear stuff again. Yeah.

11:10.38

Paul Garny

You got me okay, all right cool. Um, it's like fifty cent fifty cents a character he was being interviewed on a talk show not too long ago and they're asking about that. They're like what's the difference between fifty cent and we look up his actual name I always forget his actual name.

11:28.11

christophknoll

I Don't think I've ever known his actual name.

11:29.60

Paul Garny

Um, Jim's is a jim Jim Spellman Curtis Jackson sorry Curtis Jackson Curtis Jackson so I think he was on Jimmy Kimmel and he was like what's the difference between fifty cent and Curtis Jackson and he's like Curtis Jackson is my grandmother's baby boy. And he's like smiling. He's like is my grandmother's baby boy I love my grandma and that's who Curtis Jackson is and he goes okay who's fifty cent and then he gives him like this mean mug face and like that's that's a character. He plays a character when he's when he's fifty cent and that's liver King. There's liver King and there's Brian Johnson so

11:55.93

christophknoll

Ah.

12:01.77

christophknoll

Yeah.

12:04.17

Paul Garny

Like you're saying like there's definitely a character. There's gotta be and like he talks about how he doesn't shower and shit and like he suns his balls I'm like there's like there's no way bro like it's got to be a character when he says shit like that same with like Andrew Tate

12:16.23

christophknoll

Hey man want to want to want to come over and sun your son or balls together.

12:20.99

Paul Garny

Yeah, like there's no I can understand tanning naked I can understand that but like specifically pointing your ass to the sun and like yeah, get the underside of my balls. Please I'm gonna stretch them out So I don't get the wrinkles in there. Yeah, it's. Yeah, no, and like there's a joke about like I'm never gonna go there never Mind. It's too much. It's about him, not showering and this stuff going on with his genitals because of it. But um, it's got to be.

12:51.22

christophknoll

Which and that has to be a character like that has to be you know, just for the character too like he has to shower because he has a wife and kids there's no way the wife and kids stay if he's not showering you know.

13:04.27

Paul Garny

Um, like if you I feel like everybody's experienced it at least once you have truly smelly people will ruin your fucking day.. It's so bad I've worked with smelly people ah at previous. Ah, long time ago hasn't been for a while but a long time ago work with a smelly person and it it fucking wrecks your day and just to have someone like that living hypothetically in the same house as you you wouldn't be able to sleep next to you wouldn't be able like it's p you trade you can smell them coming from ah a mile away.

13:32.39

christophknoll

Yeah.

13:38.86

christophknoll

Ah, yeah, and and then the smell stays once they leave to as as a teacher I get this every single day.

13:40.61

Paul Garny

So yes, it lingers for a while. Yeah it Yeah, it's it's rough so like to be like oh I don't shower. It's like dude, there's no shot. There is no shot and then you know oh used deorant. Oh ah, it's like dude. No shot. First of all your beard looks fucking terrible I Hate his beard hate it hate it so much I don't mind his hair so much. It's Gross. It's not it doesn't look healthy but I don't mind it so much his beard issues. What drives me Nuts. It's the shape of it. It's like a triangle kind of thing going on.

14:01.33

christophknoll

I Hate his hair.

14:13.93

christophknoll

Yeah, and he has the really long part down at the bottom.

14:16.99

Paul Garny

Kind of points out here. Yeah, it's like long it comes to a point like you know if you could grow it long enough. It'll come to a point but like it's the points on the sides that drive me nuts and like it's just so long on the side like.

14:26.73

christophknoll

Fifth.

14:31.50

Paul Garny

Whether or not you take care of your beard is based off the length of the side of your beard. Not the length of the bottom of your beard. So It's he just really doesn't do anything for it. He doesn't trim it nothing and that it just drives me nuts. But um, it kind of makes me worried for him and it also makes me worried for his followers if they truly believe him. It's fucking dangerous if they truly Believe. Um.

14:50.71

christophknoll

Well, there's no one dumber in the gym world than a primal. So but.

14:54.27

Paul Garny

Yeah, the 9 ancestral tenants. It's been a while since I've heard his name. Nobody's been talking about him.

14:59.62

christophknoll

Yeah I know and we we did like a half episode just dedicated to roasting him but I saw this the other day and I had to bring it up.

15:06.40

Paul Garny

Um, yeah, yeah, that's wild. Thanks for bringing it up I had no idea that was going on that pisses me off. Oh God Yeah I stopped following him really um, on a side note not that many people know he's kind of on the niche side.

15:14.90

christophknoll

Yep, he's natural.

15:23.65

Paul Garny

Um, Leo Longevity passed away about a month ago um I wasn't really um I wasn't really so Leo end longevity. He's a yeah uber talks about like anabolics and you know a different protocol stuff like that nicotine. Whatever. Buying drugs like he has a pod. He had a podcast and so he had a um you know following he had a hundred twenty eight k followers on Instagram or not Instagram sorry Youtube um, and it really hit me that he was a um, very impactful. Individual to the community because more plates more dates is you know I've been following him for years now and he hasn't posted it in like a month. Um, which is not abnormal for him but or like he hasn't posted like. New content in a month like sometimes you'll post like clips from like a podcast or something you could tell was recorded like months ago but he posted a video I think it was yesterday the day before and like you could tell he's been crying and like he's just been going through some shit, especially since Leo Died and I'm like wow I did not realize how much of an effect. This guy had on the on the community.

16:29.67

christophknoll

And.

16:37.35

Paul Garny

Um, I knew kind of about it. But um, that really hit home for me because to see him like that because he's he's seen a lot of people die like a lot of people have died. You know as he's gotten bigger and a lot of bodybuilders and stuff died and um it is.

16:48.89

christophknoll

Well, that's just a part of our world like we peace out way sooner than everyone else.

16:55.79

Paul Garny

It is it is and I don't remember exactly how you passed away I think it was sudden. It might have been I think it might have been like a car accident or something I could be completely wrong.

17:02.88

christophknoll

Oh if if if you didn't say Coxton I would have put dimes on the dozen that it was a heart related issue.

17:11.28

Paul Garny

No, no, no, no, no, um, let me see if I can look it up. Um, yeah, these are all.

17:23.33

christophknoll

I Mean it might still be too too early on for them to have released anything official.

17:30.27

Paul Garny

No, this is quite a bit ago that this happened it was like a month ago that he died but like you could tell that um more place more days was drastically affected by it because he's like he recorded that video and was still like dis straw you could tell um i.

17:32.44

christophknoll

Oh.

17:42.61

christophknoll

Yeah.

17:47.29

Paul Garny

Ah, let me see it looks like actually he was murdered. Yeah he was in Thailand um, and they said it was like.

17:54.56

christophknoll

Oh gee that makes it worse.

18:07.70

Paul Garny

Yeah I think he was murdered in Thailand actually so yeah, it had nothing to do with drugs or anything he he didn't he talked kind of a little bit about anabolics but it was like like his most number 1 viewed video was about penis enlargement like it wasn't just like it wasn't just like ah.

18:08.21

christophknoll

Yeah, that's that's no point. No.

18:23.57

christophknoll

Ah, Jesus.

18:26.15

Paul Garny

Yeah, it wasn't um, like that's what he's known for is his penis enlargement um video every single news article talking about it said popular american penis enlargement you where Leo Rex at age 34 was found dead in his ransack tie apartment.

18:44.58

Paul Garny

Um, lying face down with blood leaking from his mouth and nose and a bruise in his left eye. So.

18:44.87

christophknoll

I can. I can guarantee that all of our listeners are going to go look up his penis enlargement video.

18:58.30

Paul Garny

I Could tell you now that's not nothing. You can do to help that there's nothing. There's nothing you can do That's gonna and like make it bigger. Um.

19:05.62

christophknoll

Doesn't matter us mentioning. It is just sending them there.

19:11.15

Paul Garny

Yeah I mean I had respect for him i' seen him on some podcasting this stuff and he had some good opinions and everything. Um, but yeah, so he passed away so that was just a little side note thing but more plates more day. It's finally posted about and I have you had to really watch it I watched like a minute of it. Um, and he was just like you could tell you just fucking hurting.

19:20.13

christophknoll

Yeah.

19:30.82

Paul Garny

Um, and like that's how I'd be if more plates more dates died if more plates more dates died suddenly like that I'd be hurt and that would suck I've been watching him for so long and I've watched so many countless hours of his content that you know I'd it'd be hard but you know that's that's life for you.

19:35.95

christophknoll

Just.

19:43.99

christophknoll

No.

19:48.47

Paul Garny

People die. It's part of life. But yeah, so yeah, yeah, it's it's more. It's more prevalent nowadays than anything in in bodybuilding I mean especially in the bigger weight classes and all of that you know the the life expectancy goes down drastically the more and more shit you take So um.

19:49.60

christophknoll

Especially in the gym world.

20:08.00

Paul Garny

Got to be careful. Got to know what you're doing um, got to you know, keep an eye for your heart got to do your blood tests. Um, which actually yeah I do your cardio stay on top of your cardiovascular system. Um, which actually after get my blood work done middle of December finding um I had high prolactin.

20:12.76

christophknoll

Do your cardio.

20:26.20

Paul Garny

Ah, started my caber goalian a couple weeks ago and it's like really fully in my system now super easy to take I have to take the liquid form um pill is technically more reliable. Um, but I take the liquid form. Ah and I take two point point Two Five Milligrams every and 2 times a week so it's half a milligram a week and that has drastically changed. Um my biggest side effect which is gynochemastia which I'm pretty open about um, it's my one side effect really to everything um slight hair loss but that kind of comes with my genetics. It's not really just because of.

20:59.94

christophknoll

I was going to say you you were you were doomed to have no hair.

21:02.87

Paul Garny

Anabolics. Yeah yeah, So that's just genetics but um, Gyno I never had as from Puberty. Um, it kind of became prevalent with anabolics and like the caber going literally made it go away like it's like not even there anymore. Um, it's the weirdest thing like it's like I got surgery but I didn't and it's literally changed the way I look at my physique. Um because I've always been so self-conscious about it and like half the photos I take in the gym are useless because it's all I can see um and it's just a big place of like. Insecurity for me. So ah, that changed everything and also the pain has gone too. It's not like a consistent pain. But like if you put pressure. It's like a rough very rough Bruise is what it's like um.

21:49.30

christophknoll

You know.

21:52.85

Paul Garny

It's really really sore if you press onto it and it sucks with dogs. Especially my one of my dogs is very cuddling and she gets on top of me all the time and she'll step directly on it and it fucking kills but like it's gone completely gone so sometimes just getting. Yeah yeah, I'm happy about it and so sometimes just getting your blood work.

22:03.28

christophknoll

I Good for you.

22:10.74

Paul Garny

And fighting out something's off and fixing it will change everything and that's what happened to me and it was just that's exactly what changed my entire system and it was the reason for my gyno issues regard where I was on t r t and I was having gyo issues and I was like there's no way my estrogen is so high on trt that I have gyno issues. And come to find out was prolactin the entire time it had nothing to do with estrogen. So ah, just get your blood work done. It sucks I hate spending money on it every so often. Maybe like once every like five or six months but when you do get it done. It. It could really truly benefit you so just get it done. You know it's it's it's great, but.

22:46.61

christophknoll

Yeah, ready catch this segue here speaking of blood blood flows to your legs and in your legs are your quad muscles and catch this segway man and so that's going to be our main topic for today.

22:49.25

Paul Garny

Just wanted to touch touch on that real quick.

22:56.94

Paul Garny

Um, yeah, you got veins throughout your quads I think.

23:06.48

christophknoll

Last week we covered hams and glutes so this week we figure we'll touch on quads and calves um and kind of explore that a little bit. Um and just kind of take a deep dive at the muscles. You know how to properly hit the muscles but ultimately and again this is what the.

23:11.33

Paul Garny

No.

23:25.76

christophknoll

Ultimate goal of this podcast is is to help you guys achieve hypertrophy hyperprophy. So if you can I know so ultimately our goal with today's conversation is basically how you can build beefy quads and some I'm trying to.

23:29.63

Paul Garny

Every time.

23:44.82

christophknoll

Use I'm trying to use alliteration here some Cali Bunga calves so yeah, so yeah we mentioned that last week you and for those who don't know the sous is just your shin. That's that's what we were talking about last week

23:51.61

Paul Garny

That's a good one. Can't forget the sous. That's a little one there you can kind of work on a little bit. Essentially yeah, a's really not that big of a Mosulle to really focus on it's it'll kind of just grow on its own. Um, it's kind of like you're your a forearms for most people. It'll kind of just grow on your own on its own when you're lifting. Um, so you don't really need to train your sous too too bad. Some people can't really grow it especially if they have calf issues if you have calf issues and you can't really grow calves that well then your sous aren't going to grow well but um. If you have good androgen receptor distribution with throughout your calves. You don't got to worry about your sous. My sollus is fucking. Not a problem at all. So um, you don't got to train it too bad but calves is um. It is slightly genetic, um, a lot of people like to say it's entirely genetic and it's not really, um, it's just like anything else. It's you can have genetics that can kind of promote or like under promote I don't really know what the word would be not really support. Growth of calves. Um, that's my arms. You know I don't really have genetics to help grow my arms but in turn I have genetics to help grow my chest where somebody else I know has amazing arms and not much of a chest. So your genetics will help whether or not support or not support a different muscle group and so some people.

25:17.89

Paul Garny

Like staff and I we have the genetics to help support building calves. Um I don't even train calves at all. Um, once every few months I might hit calv ah a calf movement just for fun. But I only really do the stair master for it which we did talk about last week um but that's that's cas for me. And then also like the the actual utility and use of the aesthetics of calves is entirely dependent on what you're going for if you're going for men's physique nowadays. It's it's a bit more important but it's it's not something you're going to get judged on. So if you don't have the best calves. It's not the end of the world. Do have really good calves. It'll stand out and kind of make your overall proportions look more even and look more equal and just give you that much better of a look. Even though it's not judged so they can't technically docu points for not having calves or not having good calves. Um, but if you have the ability to grow good calves. You don't necessarily neglect them. Um, do things to help promote growing them even if you can grow them? Well ah so that way you have well structured legs in general and if you can't grow them well then you're going to have to put some more time into into building them and that's just a reality It's my arms I have to put more time into it even though I hate doing arm day. Ah caves is the same way you got to put in some more effort into building them. Ah, so do you know 2 to 3 movements for calves on your like days probably as supereded maybe between between different movements. Ah, and then also if you're using stare mask or using a treadmill or something like that to do cardio.

26:50.85

Paul Garny

Just try to use your mind muscle connection to ah, kind of push from your cabs. You know, kind of walk more so on the ball of your feet rather than your heels. So That's something you can do in conjunction with actually training them.. That's just my experience with it. Ah. Stop Take it away. What do you think.

27:11.18

christophknoll

I was going to say I have an entirely different view on on training calves and my goal on stage is going to be to be the calv father because I got I got the yoinkers down there. Um, so volume heavy is the way that I've trained calves for years and years now.

27:26.51

Paul Garny

Yeah, should be.

27:28.42

christophknoll

Um, and volume heavy in the sense of how many days I'm working it to prior to taking on the coach I was doing four 4 days a week had calf movements involved with it. Um, and that comprised of it would be 1 movement per.

27:33.36

Paul Garny

Okay.

27:39.67

Paul Garny

So.

27:48.80

christophknoll

So if ah and granted I was working out 6 seven days a week during that time but still 4 4 days of the week I would have a calf exercise and I'm a sucker for dumbbell standing calf races. Especially if you throw a plate there to get that better angle. But um i've. Fallen more in love with seeded calf raises just because of how I'm able to identify where in my muscle I'm I'm putting my mind because the calf has different muscles. It's sorry the calf muscle itself is a muscle but within that there are different muscle heads. Ah you have.

28:08.22

Paul Garny

Yeah.

28:26.10

christophknoll

If you want to think of it just in the most basic way possible. You have an outside calf muscle. You have an inside calf muscle and then back on the back end of your calf you have so it's 3 that you work. No I'm wrong to there's 2 I'm dumb. Um.

28:39.46

Paul Garny

I was going to say I think just do.

28:43.20

christophknoll

Yeah there's 2 it's here. It's the outside and then the inside but you can train that by angling your toes. So for example, if you want to hit the really inside of your calf muscle. You aim your toes outwards and you basically almost do a crab position if you are crab squatting or something like that. Um, and then if you want a heavy focus on the inside or side of the outside then you would angular your toes inwards. Um, and of course you can compound that with just straightforward for how you position your toes. But. The way that I was handling it prior to taking on my coach when I was doing everything myself is that I would do 3 sets of of calf phrases and again I was doing a lot of dumbbell cal phrases with a plate on the ground to give myself a little bit of an incline but you can do this just regular calf raises body weight if that's where you're at. Seated caph phrases standing caph phrases anything like that. Um, and essentially I do one set of my toes facing just straightforward then I'll angle them outwards do one set that way angle them inwards do one set that way and then end with a force fourth set of them. Ah, straightforward as well and that kind of high volume work not just in and I should preface that you're going for 15 to 20 reps of those as well. You're not doing like an 8 to 10 like standard set you're doing a heavy volume set on them. Um.

30:15.98

christophknoll

And doing that across four days just blossomed my calves I mean that's like the 1 thing that I know I have size on and it's it's honestly a little disproportionate right now which is why we're focusing on the other muscle groups especially the like what we're going to talk about the quads. Um. My coach and I are really focusing on that instead but that high volume ah training across your week. Ah, personally that showed the gains for me and again we've we're talking anecdotally right now because a lot of people say oh calves are genetics. But. If you would truly put in the work. It's just like any other muscle group. You just have to push and really apply yourself. But the problem with calves and this is ultimately why the problem with training legs in general is that it's your most used muscle because you're walking around unless you're in you know. And I joke about going into the wheelchair Olympia. But um, if you're if you're walking around you're using your legs more than anything and specifically your calves are so tough to train because they already do so much for you throughout the day so you really kind of have to load on the weight and try and push. A lot of reps it's it's almost like a mix of high intensity high volume just because of how difficult it is to you know, put added training onto them since you're already walking around all day. That's why there's the meme of ah you know Jim Bros training calves trying to get big.

31:48.70

christophknoll

Big calves and then the the dad who mows the lawn once a month walks into with beefy calves because if if you're on your feet all day you're Goingnna have naturally well-defind calves or if not well defined at least volume in your calves. So.

31:51.28

Paul Garny

Yeah, dad calves.

32:03.41

Paul Garny

Yeah, that's that's dat calves. They're not defined. They just got some size.

32:08.47

christophknoll

Yeah, and so that's why it's so difficult to train calves because and why so when people play like blame the genetics card is because it's so difficult to train them because you're already on your feet so much and you're already working them so much throughout the day so you just have to load on. Little bit extra weight really and it hurts calves are like that for me personally there's no in-between I go right? from you know, warming up into basically cramping out and dying and that's why it's tough to train them because you have to push yourself. Through that. It's just like legs when you find that pain barrier. You have to go past it 5 more reps. We're going to go toxic here.

32:51.91

Paul Garny

Yeah, yeah I mean Cavs is um, it just comes down to drive for a lot of people. Especially if you don't got the genetics. Um I think God that song is no longer viral God I got so tired of it.

32:59.35

christophknoll

It's about drive. It's about power.

33:06.39

Paul Garny

Um, rich Pinna had a shut up Dude I hated that song so much God I could not stand in the rock as a in quotations Rapper Um, but.

33:07.72

christophknoll

And as ah, as long as we stay hungry. We'll devour so.

33:23.39

christophknoll

You're saying rich beanna though.

33:25.90

Paul Garny

Yeah, so rich Piana he um, he had a whole thing about like triing calves. Um, he he talked about the importance of them because he's like the like your legs are kind of like your arms in a sense. Ah, the way they're built which we've talked about before your calves are your forearms basically of your legs. So you talking about how like your legs make up a very large portion of your body and is just arms. There's no torso to your legs. Um, so they're much bigger than your arms. So they're going to take up more space. Ah so that's why they're important but he was saying that. He's like I don't give a shit if you think that you have bad genetics or not. He's like you're going to tell me that you can't go into the gym you go into the gym and you train for 40 minutes a day on calves and you're not going to grow your fucking calves. He's like you're going to grow your calves if you fucking he's like you do you do 9 movements I think he said in 40 minutes and

34:12.83

christophknoll

That's my method. Yeah.

34:20.32

Paul Garny

Ah, you're not gonna grow your fucking calves. He's like you'll grow your damn calves either like I don't care what you? what? you think your genetics say or are doing. You're gonna grow your calves and that's how it is you just kind of put in the work and um I had something similar with my quads. My teardrop was like that my my quad sweep. So. For those that don't know um I was really into downhill skateboarding prior to getting into the gym. Um I was sponsored and all of that and for racing and everything. So um, that's what I was into prior to bodybuilding and ah, that really helped build um my leg muscles because it's it's very very heavy on. Ah, your legs essentially it' you're doing a lung essentially to what's called Tuck to become more aerodynamic. So. It's very heavy on your legs. It's very difficult on your calves and you're on your quads your glues and hams not so much. Um, but. Because of that my quad sweep which is my outer quad your outer quad is called your quad sweep. Ah that muscle was really really ah built from my skateboarding experience so to build my teardrop was very difficult ah because it was. My quad sweep was in a sense overdeveloped in comparison to my teardrop or my teardrop was underdeveloped so whenever I would lift quads my quads sweep would take over when it comes to lifting the actual weight so it was very difficult for me to really build the mind muscle connection with with your with your.

35:51.42

Paul Garny

With my teardrop because there was a gateway. There is a there's something stopping me from trying to build it. It was literally getting in the way. So ah, that's the other thing is that you need to be able to put in the effort to to build Whatever movement is not promoted by the way you're that you're built ah and then the other problem too is that. I had was that my right calf because I I ride regular my right calf was way more built than my left calf was when I First yeah, it's kicking and when you talkck you tuck your right for me, it's regular I'm a regular stance Rider. So I Tuck my right knee into my left knee like behind my left knee. So I'm pushing.

36:13.62

christophknoll

Because it's your kick. It's your kick lug.

36:29.46

Paul Garny

From the ball of my right foot. So it's kind of like you're standing on your tiptoe on your right foot but then flat on your left. So I always had this overdeveloped right calf so I had to kind of in the beginning when I got into the gym and all of that kind of more balance them out.

36:30.10

christophknoll

Any.

36:47.73

Paul Garny

So pretty much every leg day I do 2 to 3 movements of calves and do ah single leg movements too. Um, where I would start with my left leg and then whatever I failed on that one I'd go to my right leg. So like let's say it was £100 or whatever and I went to 10 on my left leg. Even though I could have gotten way more with my right I still stopped at 10 that way I'm doing the exact same movements for each and they eventually started to balance out. Um, they're not 100% balanced out but they're close enough. Ah so we got things that we got to work with um, fucking yawning dude every time we. Record this damn podcast. So yeah I know I've had plenty of coffee today I got a big ass espresso from starbucks um, so you got to just put in the work and the teardrop is such a hard muscle to build and okay, here's the other thing too. Kind of transitioning a little bit to quads but we'll move our way back and forth. Um between quads and calves as you know if we ever think of something to mention so in your quads. There's 3 heads right? There's going to be your vaest mediais which is your tearrop vasest intermediius which is the middle one. Your middle head and then there's a vases lateralis which is the outer head which is your quad sweep your vases intermediius um, and also your ah recus femorus is kind of what builds that middle separation. So when you have separate separated quads.

38:15.76

Paul Garny

Ah, you're going to have separation. You're going to. You're going to essentially see 2 lines so there's going to be your outer quad then your tear drop and then right in the middle is a triangle and that's going to be your your mediais. Ah so the Mediais that is very much genetic, um in a sense because. Whether or not you have ah separation between your quads is going to come down to size definition in genetics I had quad separations right from the gut go when I was in the gym. So I've been I've been very blessed to always have separation no matter my size. Um, not everybody's able to do that when people are bulking um a lot of people who have even fat distribution throughout their entire body ah eventually lose their separation in their quads. But for me putting all my fat. My lower belly and hips which fucking sucks. But it keeps my legs pretty lean. So I always have quad separation. Um, and that's just something that like your your your're rectus femorous and your vasest intermediius it's very very difficult to build that if you don't already have it built. Um, so I was lucky enough to have that. Ah, so to really just build my claws I had to work on my teardrop which for me was just pointing my toes outward doing leg extensions. A lot of people will say there's no rate to really target your teardrops and I disagree 100 if you point your toes outwards while doing leg extensions. It does feel kind of.

39:48.19

Paul Garny

Awkward on your knees. So go a little lighter weight. But if you get used to it and you drive from your teardrop. That's how I built my shit up was literally just that you could also kind of point out when you're doing leg press or hack squat or something like that.

39:58.37

christophknoll

Well I was I was gonna say to toe position is everything on every every exercise you can like target specific parts of your quad on every single leg movement just based on where your toes are positioned and it's just like how I mentioned it for calves too.

40:05.50

Paul Garny

Yeah.

40:15.35

Paul Garny

Um, yeah, yeah, and that that goes for quads too I mean to target your teardrops. You could You could just point your toes outwards for pretty much any movement and you'll you'll be able to target it. It's just the way.

40:16.97

christophknoll

It's positioning as everything.

40:31.30

Paul Garny

The muscle bends the knee the way you're you're exerting the force ah may the force be with you. Um is that the teardrop your teardrop comes into play when you point your toes out because of the way that your knee is facing ah when you're tucked your essentially if you think about it when you're.

40:37.79

christophknoll

Huh.

40:50.44

Paul Garny

Pointing your knee Outwards you're kind of how do I explain it. You're you're hinging at a joint so you're kind of tucking your quad sweep in kind of so what that's going to do is just kind of stop in your quad sweep from activating because there's nothing to hinge on. Where all the hinging is coming from in the direction and the pressure of your teardrop because that's where the load of the weight is being forced so you're able to press or extend or whatever you're doing through the teardrop because of where the weights displaced. Um, so that's how I was able to to build my teardrop. Um, if you need to build your quad sweep because there are a lot of guys. Definitely way more guys who have overly developed teardrops than quad sweeps. So if you're listening and you have an overdeveloped teardrop to build your quad sweep. You point your toes more inwards when you're doing a leg extension almost you basically point your feet towards each other. Ah, slightly. Ah, keep your feet. You know, pointed to the ceiling but bend them inwards same with your knees kind of slightly twist them a little bit and that's going to help target your quad sweep and then when you're doing something like like press or hack squat. Um, you want to point them. So. Basically straight you don't want to put them inwards when it comes to that but point them straight but drive from the outside of your feet essentially not quite the arc not quite your balls or heels kind of drive from the outside your feet from your piggy toe in a sense that's going to help with your quad sweet if you do hacksquat. There is a very weird movement that you can do that I don't necessarily condone.

42:22.25

Paul Garny

But it's really good in your quad sweep is you kind of angle yourself ° to the pad of the of the hagsquat. Um, so that that way you're kind of on your side and your shoulders on the pad ah where your back should be and then you're kind of driving from like a lunging position. Ah, to the hack squat you can so in a sense. It's kind of like a hack squat loaded lunge that's going to help with your quad sweep drastically too. So That's just from my experience. Ah what's worked for for me and what I've seen work for others. Um, hopefully you have a more developed teardrop.

42:56.28

Paul Garny

Then a quad sweep because having a more developed quad sweep in my opinion is not nearly as aesthetic as having a more developed teardrop. Good example that would be David late. He has all teardrop and no quad sweep. So that's a good example of that. Um, any bodybuilder with a large quad sweep. You could tell so I mean hopefully you have. The teardrop but everybody's different. So.

43:19.34

christophknoll

I'll say that when you have developed calves or sorry not caps when we're talking quads when you had developed quads. Um, you get almost like a nod of respect from people in the gym. Even if it's not spoken or anything like that just seeing like.

43:26.40

Paul Garny

Um.

43:36.45

christophknoll

You know girthy thought or girthy. Um quads just having a big thigh muscle like that speaks to your dedication because it takes a long time to build that up that speaks to your weight training because you're able to now move a lot more weight like. Just having that is just a low keys very subtle sign of respect because that's such a difficult thing and like this especially in men like the the meme in the gym world for men is going to go hit legs today and then you wind up hitting chest or something like that and so.

43:56.32

Paul Garny

It sucks they suck building.

44:11.43

christophknoll

Nobody wants to hit legs and so if you have really developed an awesome cat I keep seeing caps I mean it's true for caps too. But um, if you have really developed and toned quads. It's you're gonna get like some subtle looks and I look at everyone in my gym that has good like.

44:13.86

Paul Garny

Um, quads. Yeah here.

44:30.89

christophknoll

You can see the definition and the lines and and the quads like I'll catch myself staring at those all the time.

44:37.28

Paul Garny

Yeah, yeah, that's um it's something that I have and um I don't know if you started my snapchat story I took a photo recently I think I was doing a front double. Let me see yeah I was just doing a front double and like I was actually surprised by how much I could see. Separation of my quads. Um in my snap story or like in that photo at least because I wasn't expecting that it was just an arm day and I just pulled up my shorts and did a front double and just flexed everything in the front and I was very very surprised by it. I was pretty happy by it and just my teardrop development in general. Um. Not to mention that the one that's actually defined in that photo because of the way the light's hitting. It is my left quad which is my harder one. So my let so this is my problem with my quads is my left one has always been the one with the size. My right? 1 ne's been the one that's more defined. Um. You know, not night and day. But it's like to me, it's noticeable I could tell when I'm looking the mirror I'm like okay this is not as clear cut but I can lift heavier with this one where my right one is much more defined. Not much more It's slightly more defined but I can't lift as much with it so to see that my left 1 is very defined in that photo made me really really happy I was actually really psyched to see that. Um, but yeah, it's it takes a lot of effort and it fucking sucks I hate hitting quads because of how much it Burns. Um.

45:58.37

christophknoll

Um.

46:00.94

Paul Garny

I think like the only kind of burn I really like when it comes to legs I kind of like a glute burn like if you're doing like really good like hip thrust machine or something I kind of like that burn in a way. Um, not because of the machine I just mean like to burn itself. Um. That's the only burn I don't mind too much but quad burning is the one that really fucking sucks. Um, so like the gist of like this entire like so to really build your quads. This is this is the entire episode dumbed down to 3 seconds is destroy your quads with leg extension and hack squat. That's really all you got to do leg session hack squat are going to be the 2 key most important movements for quads if your gym does not have a hack squat replace it with a low so low close stance leg press. Us or or squats. Actually you know what I take away the like press squats barbell squats.

46:53.96

christophknoll

I was going to say do do squats because you can then because it's compound. You can start activating other things too like that's that's why I love squats. But um, yeah.

47:01.14

Paul Garny

Yeah, yeah, so those 2 things especially leg extension any every single fucking gym that calls itself a gym will have a leg extension machine. Um, and then every single gym. Fucking ideally besides planet fitness will have a barbell and a squat rack of some sort. So if as long as you're not going to planet fitness you should have a squat rack of some sort or if it's a deadlift platform you could still use that for a squat rack. So do your squats. How we need to stand to have more of a quad dominant squat is entirely based off of your physique and your build which actually we'll get into in a minute is squatting depth because we did talk about that a little bit the other day. Um, so your stance and your squats because if you've ever. Okay. Watch a Tom Platt's video. First of all.

47:52.23

christophknoll

Ah I I Love how I love how you just said, we'll talk about this in a little bit and let's do it right now. Ah.

47:56.97

Paul Garny

Well I was gonna say the depth we're talking about the depth in a little bit but the actual stance is what I want to talk about right now. Um so watch Tom Platt's video. Believe me, it's yeah, it's great to watch what he says about quads. Yeah, so he's great.

48:01.84

christophknoll

Okay, okay. The quadfather I'm go make you a deal. You can't refuse.

48:16.93

Paul Garny

Ah, love his content. But um, when it comes to squats and position yourself for quads for me. It's kind of more like just outside my shoulder Width and then slightly pointing my toes outwards. Some people need to go with the widesand some people to go like some people need to go very narrow stance like almost like shoulder Width or even less it just depends on the person's build. Um you know staff and I being relatively I mean especially you but me also being kind of on the taller edge side with longer you know. Relatively long legs comparison to most people. Um I have to kind of taken that into consideration. So for me, my stance has to be a little bit spread out more um to have the leverage that I need. But if you're on the shorter Side. You could probably get away with having a more narrow Stance. Ah. To move the way. It's just the way that your your hinges are your joints and weather are hinged in the way that the the weight is displaced so when you're when you're squatting on the taller side for Quads. You almost have to lean a little bit more wait. You have to lean a little bit more forward. With the weight almost more up higher on your back if you want more glute Drive. You're going to want to lean a little bit further back with the bar a little bit lower on your back Obviously where you put the bar in your back is 100% up to you Every single person's different when it comes to that where it sits comfort comfortably on your back is.

49:45.35

Paul Garny

Like just as different as your genetics is to mine. So ah yeah I don't put on that neck bone that would be bad that would be very bad.

49:50.54

christophknoll

Just don't put it on your spine up. Ah where your neck is just that's 1 spot you. That's so 1 spot you don't want to put it.

50:01.33

Paul Garny

Um, also don't use a pussy Pad don't do that shit either.

50:01.47

christophknoll

Ah God I The the amount of people that I see this drives me nuts. So I'm yeah I'm gonna speak Anecdotally for a little um Empire Empires the premiere gym in the Fitsburg Lemonster area.

50:14.22

Paul Garny

Um, yes, go ahead.

50:20.80

christophknoll

Um, and what we had recently this happened slightly after the new Year Rush was the college return and we had a lot of college athletes in the area.

50:20.25

Paul Garny

Definitely.

50:29.10

Paul Garny

This I go to see the other are I was like well I was like oh God and those we're gonna get kids. It.

50:44.91

christophknoll

Oh my God Ah no the college athletes returning and oh God Well this was our great last episode. Ah um.

50:48.46

Paul Garny

Yeah, returning and.

50:57.80

Paul Garny

We're gonna cancel it out to that because we almost made a short bus joke.

51:00.80

christophknoll

Oh gee. But anyways, the college athletes returned and when they returned home for the you know break for them goes until I think the third week of January something like that and yeah, but we had an influx of them and.

51:02.88

Paul Garny

Yeah.

51:12.30

Paul Garny

Give or take it depends on the college. Yeah.

51:19.78

christophknoll

With the college athletes came some of their trainers too which I hate I hate seeing college trainers in my gym because they are really obnoxious, but regardless, a lot of the college athletes were there and with the college athletes comes the friends that just go to college with them who aren't. Exactly in the athletic field but they want to work out with their friends and that that particular group of people. The combination of the college athletes with their friends and then a trainer or 2 they would throw a plate and a half on a squat like and then and then throw the ah the pad on.

51:40.24

Paul Garny

And.

51:57.49

christophknoll

And do and this is where we're going to get right into our depth conversation but they do you know maybe a ° ah depth like not at all going all the way down and then pushing up and getting psyched up for like a really silly Pr and. It drove me bonkers because I preach you know, astagrass um and you know you don't have to do as degrass as long as you're going 90 or below. Um, but for me seeing that it just made like. It frustrated me because we were getting a lot of new people in the gym at that time anyways because the new year knew me rush and so those people were just seeing this collegiate group doing shit squats and it it ruins the experience for everybody. So That's my personal hatred against the the pussy bad. But. Ah, at when I used to be at Pf everybody would use it and you're not even squatting because you're on a Smith machine and it's so frustrating to see it because the only way you're not going to get.

52:58.45

Paul Garny

Yeah.

53:03.74

christophknoll

Ah, the only way to get comfortable with the steel bar against your skin or your shirt. There's just in general on you is if you continue to do it if you use the Pad you're never going to be comfortable with just the bar which is why you know you just have to.

53:15.12

Paul Garny

Yeah.

53:19.62

christophknoll

Lose your ego and just through the bar if you have to and just get used to that and then build weight up like there's nothing wrong. Absolutely nothing wrong with squatting with just the bar if that's where you are in terms of building like your back muscles and getting comfortable with resting the bar on you or if anything do a front squat. Because you're holding it at that point like that's I get so frustrated when I see the pad.

53:43.40

Paul Garny

Yeah I think like the way I see the pad So like for let's say you're doing like barbell hip presses or like glute drive. Whatever you want to call it. Um, where like hip thrusts there. It is hip thrusts. Let's you're doing hip thrust or the barbell that's.

53:58.89

christophknoll

Well, that's different. Yeah.

54:00.19

Paul Garny

What the pussy pad is yeah so that's why it's called a pussy pad is because a lot of women use it and it rests right on their vagina when they're doing that movement. That's why it's called that but also has the second meaning of your pussy if you use it. So I think that when it comes to being a new in the gym. I wouldn't really care too much if you're brand new and the bar hurts your back, but you're trying to learn how to use a bar when you're lifting or doing squats see yeah I get what you're saying 100% I just think that.

54:25.65

christophknoll

Yeah, but that's when you that's when you just fight through it and you know suck up.

54:36.29

Paul Garny

If you're just trying to learn how to even use the bar. It's not the end of the world because it's like same with lifting gloves like if you're wearing like workout gloves I can understand it because it does hurt at first to build your callouses it does but you need to just bite the bullet and stop using them because once you get through the initial pain.

54:51.54

christophknoll

Yeah, go go.

54:55.94

Paul Garny

Ah, building your callouses. They won't hurt anymore. My my callouses haven't hurt. And yeah' you're gonna bleed a couple times but like once you get through it. You're good and like after some time my callouses look like they're part of my hand. But if you touch where my callouses are it's hard. You know.

54:56.96

christophknoll

Go home bloody.

55:12.77

christophknoll

Nice.

55:14.17

Paul Garny

Just but they blend in so it's like yeah super hard gigy. Ah so with the with the pussy pass same kind of thing like you're gonna you're gonna pop blood vessels I Pop blood vessels pretty much every single leg day in my back and my shoulders Lifting. You know, Barbell or hack swat. Whatever it is. It's going to happen but it doesn't really necessarily hurt and um, it's just kind of the only time like it's kind of weird to have that weight in your back is just like when you have a lot of weight in your back. It's kind of daunting like when you put like 3 plates on there whenever I do squats and I put 3 plates on there and i. Fucking Take it off the rack I'm like this is a shit to wait on my ear I I got a lot of weight on my back right now, but it doesn't hurt you know because I've been doing it for long enough to where I'm like this doesn't actually like hurt my back. It doesn't hurt my skin. You know it just it's just feels like a lot of weight is a lot of pressure so you just got to put through it.

56:04.40

christophknoll

Well Also when you have that much weight on there being able to see the bar bend and know that your back is what's what's holding that bar actually from bending through to the other side. That's the coolest thing if you put the pad on you can't see you can't see half the bend. So.

56:10.41

Paul Garny

Yeah.

56:19.11

Paul Garny

It's fucking. Awesome yeah.

56:23.12

christophknoll

That's why I I personal are another reason why I'd state like tell people not to do it because you're not going to see a bar bend when you're you know anything south of 2 plates. But once you get two and half to 3 that's when the bar can kind of bend a little um I have a buddy that I work with from time to time who will go four and a half five and the bar it bends at that point like and it's a beautiful thing to see when it's I mean I when I emphasize Bend. It's not like it's you know a full you. It's just a little bit but when you see that it's like it's such a you know confidence boosted to know that you're what what's holding it up.

56:46.75

Paul Garny

Um, yeah.

57:00.34

christophknoll

And you're the reason why it's able to happen. So the only thing the only like circumstance I feel excuse me Okay, supporting the the pad is if you have you know someone in like the older community coming in and trying to squat.

57:03.15

Paul Garny

Um, yeah.

57:18.65

Paul Garny

No okay.

57:19.10

christophknoll

Then I'm okay with that because at that point you're not really gonna you're not at the age where you're gonna be developing heavy back muscles to support the bar. So I'm okay with it then but if you're under the age of thirty forty something like that and you're using it I I will personally escort you out.

57:25.50

Paul Garny

Here.

57:35.94

Paul Garny

I Mean even then I would even recommend that they do even a back squat. You know like just for their yeah like I would even I don't even think that they should be doing back Squats I think they should maybe use like dumbbells or something.

57:36.79

christophknoll

Of the gem.

57:40.67

christophknoll

Oh oh you mean in the older age or.

57:48.53

christophknoll

Yeah, yeah.

57:51.43

Paul Garny

You know, like that way. It's not on their back. They're holding it. They're holding the weight rather than having it rest on their spine which could be you know a little bit more um, deteriorated depending on age and especially the cartilage between their actual vertebraes but that's just that's just from my understanding of it. But yeah, you should not just don't use it just sucker through it. It'll suck Maybe the the pussy Pad should really even Suck. You should really even hurt that bad if you're new and you don't really know any better. That's obviously different story. But um, if you're relatively kind of experiencing the gym just don't use it. There's really no Need. It doesn't really hurt you know and.

58:29.69

christophknoll

It's uncomfortable but you get used to it.

58:32.41

Paul Garny

It Yeah, it is like there's not much surface weight to a bar or surface area to a bar so it is kind of like a narrow space that you the weight's sitting on and it is kind of weird at first but you get used to it and and the callouses you'll build to those those you'll build. Um.

58:45.18

christophknoll

Yeah.

58:48.50

Paul Garny

And then your feet might hurt too when you're lifting heavy. Um, that's going to just come with experience a lot of it comes with experience but um, so getting back into.

58:55.16

christophknoll

Well I was going to say well I was going to say in terms of pain the sure the the weight will or like the bar will feel bad like or uncomfortable at first. But when you get deep into your squat and this is why this is my segue back into depth. If you're deep in your squat. Your quads are going to inflame and you're not going to feel pain anywhere else. So and that's that's why I preach you know, asked to grasp for depth.

59:12.90

Paul Garny

Yeah,, that's true. That's sure you'll forget about the bar. Yeah, So yeah, so this is this is what you and I were talking about was that it my argument is that it just depends on how the person's built because some people. We'll have a more efficient squat squatting to 90 than squatting to depth depending on the way they're built um you and I need to go deeper because we have longer legs so going to 90 has a lot more pressure in our joints because our actual limbs are longer So the distance between our knee and our hip joint.

59:40.00

christophknoll

On.

59:50.83

Paul Garny

Is a further distance. So there's more weight leverage on our on our knee so we have to go all the way down asster grass to really utilizing tire movement where some people who have shorter shorter like ah ah appendages like your legs you know shorter distances between the joints they can benefit more. From a ninety degree squat where going ash to grass the weight is so far back at that point they might fall over so it does kind of a lot of the time depend on the person and then also the squat stance to if you have a wider stance getting asked to grass is so much easier. And ah typically you have a lot more strength too. Ah when you have a wider stance you go in as the grassss. But if you have a narrow stance where your stance is you know more shoulder width almost then you're going to need to kind of drop to about ° or maybe a little bit lower than that because it's just the way that. Physics workout, you're Goingnna end up falling if you go too far down. You're gonna end up on the balls your feet and fall forward. Whatever it is so it just depends on how you're built That's what I argue I do preach asset grasss if. You're able to do as grass though.

01:01:00.70

christophknoll

I have I'm gonna try and pull it up because I I was I saw earlier when I was doing some research but um, there was a study I want to say 98 9098 study that was done about squat stance and in terms of seventy degree. Ah. Which is you know about shoulder width compared to one hundred and forty which is you know a bit of you know your your double wide surprise stance. Um, there was actually no like discernible difference in hypertrophy for quads when it comes to stance as long as youre going to 90 or below. Um.

01:01:34.69

Paul Garny

Okay, so based off like your foot placement. You mean? okay.

01:01:37.53

christophknoll

so yeah so I'm talking about your your stance when you're built into your like when you take the squat off or the bar off you take your step back and you get into your position if you have your feet shoulder width apart which is that 70 number I used um that. Compared to if you go let's say a half step outside on either side opening up wider um not angling your toes or anything but just taking the step wider. Um not to like sumo length or anything like that. But like you know, just a half step over. Um.

01:02:07.15

Paul Garny

Yeah.

01:02:12.33

christophknoll

There's no discernible difference in hypertrophy results. So as and again, as long as you go to 90 or below in terms of your squats.

01:02:14.39

Paul Garny

Okay, yeah, see that's similar to the tricep extension where they couldn't really find one was better than the other if you go to ° for your tricep extensions or your pushdowns versus like. All the way up which is kind of the same kind of idea. It's like it doesn't really matter which one you go to? So I think it just like you said it just depends On. Um, what's more built for your body and something you'll kind of gravitate more towards ah so for me I have to kind of.

01:02:43.00

christophknoll

Yeah, yeah.

01:02:49.10

Paul Garny

Go on the more narrow side for my quads but go on the wider side for my glutes when it comes to squats. But I've kind of drifted away over time from the mindset of squats is made for glutes to squats is more for quads. Ah, and also like at the same time if you have the mymosal Connection. You can really have any stance and hit your quads as long as you think about it. Think about it and you drive from your quads. It'll be a Quad movement. Ah, and that's a problem for a lot of people too like especially with upper body. A lot of guys will have that problem with like chest or they start pressing from their chest versus somewhere else or their shoulders instead. It's just because they have a better mind muscle connection and they start thinking about it. And all of a sudden they're pressing from it. So you if you have the connection with your quads and you want to like if you even just think about your quads. You'll be able to start pressing from it. So That's another thing that I kind of took into account when I started doing more squats for quads which is which has been interesting. That's for sure.

01:03:44.96

christophknoll

Yeah, and it's just like ergonomically you just have to figure out what works best for you because me personally when I take my squat like when I take the bar if I take a step back I don't even like think about where my foot placement is because I'm just so naturally inclined to go into.

01:03:47.16

Paul Garny

But let's go study.

01:04:03.88

christophknoll

It's a slightly wider like just barely wider than than shoulder Width It's not by any means a wide stance at all. It's just slightly um and I also have just because of how my knees how you know fucking my knees are um my left foot.

01:04:09.55

Paul Garny

Yeah.

01:04:20.40

christophknoll

Um, notice will actually reposition itself throughout a squat. Um, so honestly like your stance especially utilizing that study. It doesn't matter what stance you use it matters more about your depth and like Paul mentioned where you drive from because.

01:04:22.47

Paul Garny

Yeah, yeah.

01:04:34.88

Paul Garny

Yeah.

01:04:37.53

christophknoll

With Squats you can drive from your quads. You can drive from your hamstrings Even you can drive from your glutes you could combine them and make it you know that compound full drive. But at the end of the day you have to focus on that mind muscle connection when you're in your squat and then also just focusing on where. You're driving from so that's at the end of the day. What matters more so it's not like when we talk about I don't think we've talked about it too too much yet. But when it comes to deadlifts. That's a whole different story in terms of that you know, conventional versus Sumo and we'll talk about that and and in another episode but um, in terms of Squats. As long as you're not going Sumo length of you know stance wise here I've never seen someone Sumo squat before but I don't do it. It's There's no reason to do that I can see ah.

01:05:28.92

Paul Garny

There's yeah I mean some people will have really wide stances but you're gonna kill you like you're gonna break something if you try to do something Sumo based.

01:05:35.40

christophknoll

I can see is I can see a crossfitter trying to do a Sumo squat.

01:05:39.67

Paul Garny

Yeah,. They also think that kipping pull-ups are efficient too. So I'm not going to go ahead and take their opinion. Seriously Um, yeah, so that's at least how Barbell squats would work for hack Squats. It's the same kind of thing. It's just it's depending on foot placement. But what's good about hack squats is that. You don't have to worry about the balance at the bar um in comparison to bars but bar bus Squats. So when you're doing hack squats you could just do a low low close stance placement on the platform and just drive that way. Um, and the other common misconception is that you don't want your knees to go past your toes. You're doing anything like press or hack Square or something like that and that's quite the opposite of what you want to do when it comes to Quads. You want your knees to go past your toes when you're hitting quads. Um, yes, your.

01:06:22.81

christophknoll

That's why a low stance in hack squat is how you want to target your quads and just to discern real quickly. Your foot placement matters drastically more when it comes to hack squats compared to regular squats. So when you hear Paul and I talk about it for the next couple minutes the foot placement is.

01:06:32.25

Paul Garny

Yes, yes.

01:06:40.80

christophknoll

Uber important on hacksquats.

01:06:42.22

Paul Garny

Yup, yeah, um, so every hack squat's different I've used a million different hack squats and each one's a little bit different the way the waste displaced the angle the hack squat's going to change drastically to ah the new ge I go to currently has a very high angle hack squat. Ah, it's probably like closer to ° ah, so for me, the weight is much heavier. So I mean 2 plates in a quarter on there I'm fucking dying but at the gym I was going to previously was more like 40 ° so I could I could wrap out 40 you know 4 plates on that. No problem. So your hacksquad's going to vary from gym to gym. Um, and also how this going to sound ridiculous. But how lubricated the rails are is also going to play a huge role too because if you the the gym I go to right now is is very not really I wouldn't say underground but it is hardcore. Ah every single person I see in there is working hard as shit and that's why I go there because it's motivating.

01:07:20.35

christophknoll

Nice.

01:07:35.76

Paul Garny

Um, and like their front desk guy like has a fucking 6 packck and lifts and wants to come be in classic like this is what I'm talking about this is the kind of gem I need to be fucking going to so um, the hack swap because of that the equipment's little grimy. Um I used the fucking hit press yesterday Thursday for like press. The fucking rack on the machine was bent like so the hit press. Ah do you guys have a hit press there at empire at all. Okay.

01:08:03.65

christophknoll

Ah I a hip thrust Yeah, we've got we've got to. We have the the ah christ. What's ah it's blue and black. But then there's the other one which is actually a seatbelt hip thrust which I hate. But yes, we have some hip thrust stuff.

01:08:14.68

Paul Garny

Okay, so okay, so a hit press is different hit press is kind of like a like press in a way but what it does is. There's a there's a fulcrum above the machine and you're driving the weight down here and it kind of Archs ah arches up a little bit. So. It's a hit press so you're kind of tucked into the machine and you drive from your glutes. It's more of a glute driven machine and also like kind of like your abductors as well. Which is the outside of your legs I always get them mixed up. So.

01:08:43.73

christophknoll

Ah, at ductors is inside Abductors is outside.

01:08:47.31

Paul Garny

Yes, I always get them fucking mixed up So abductors is the o outside of your leg. So it's kind of your abductors and your glutes. Um, so that machine the one I the one at the gym I go to also the previous gym as well had the same exactc machine. It's I think it's by the Brand pendulum I think um so there's a middle bar that kind of connects up and around.

01:09:06.77

Paul Garny

Um, and then on that bar is 2 bars that come off that you put the plates on and the fucking left side is crooked So the left side's Crooked. So The plates are kind of slightly slipping as you're pressing the weight but then the right ones never fucking move. They're always pressing into each other because they're. Going in the opposite direction. But there's a stopper in the way so you never have to worry about those falling off um well, it's never going to hurt like if the weight fall is off. It doesn't hit me or anything it's way off off of me, but it's just an example of this kind of gym and it's awesome, But the hacksquat to continue what I'm saying.

01:09:28.41

christophknoll

So you're questioning your safety the entire time.

01:09:44.99

Paul Garny

The hack squat is not very very lubricated lubricated it. The rails are kind of resistant a little bit and you can hear it. There's no consistent sound. It has like creaks and groans throughout the the movement. Um, so it's heavier in that sense too. Ah, but your placement like you're saying the foot placement is is very important. You don't have to worry about where the bar is on your back because there is no bars just pads as long as you got the pads on your shoulders. You're good, um, obviously want even weight distribution on each side of the machine is you know you don't want to put 4 place on one side and 2 on the other. It's. Just dumb. That's just gonna damage the machine but ah your fo play is very very important. Ah so my belief and this is something that I've was I've been preaching for a long time and this is something I was that was taught pretty early on is when you're doing something Quad focused, especially um, that's more of a pressing move movement. Ah. You're gonna want to point your toes slightly out just for the for the actual health of your knees. Ah, how far angled out your feet are pointed is entirely dependent on your your your body like I've said when you point your toes more out you're gonna kind of you. You're gonna. Have more emphasis on your teardrop but sometimes some people's knees bend more outwards than others. So what you want to do is you want to put your toes in the direction that your knee bends to get an overall quad movement between your teardrop your your femurous your lateralis and your media allis. So ah.

01:11:14.73

Paul Garny

You're going to want to point them in the direction. Your knees are moving and then you also kind of want to keep your to your feet pretty close. You don't want your knees touching either. Ah, if your feet aren't touching your knees aren't touching so you want to be driving from that and then the other thing with Hecksquat is fucking depth below depth. Hacksquat depth depth depth depth don't care how you're built you fucking get depth if you're not about to hit the safety or hitting the safety. You're not fucking hitting depth.

01:11:38.63

christophknoll

You should? That's that's what I was about to say you want to hear the clang of hitting the safety down at the bottom like there's no reason to not do it because it's I mean it's just like taking a less than 90 squat like you have your you're losing hyper.

01:11:46.84

Paul Garny

Um, yeah.

01:11:57.78

christophknoll

Hypertrophy potential. Yeah.

01:11:59.30

Paul Garny

Range of motion. Yeah, it's it just comes from range of motion I mean you don't want to slam the safety. Ah you want to be able to yeah you don't want you don't want to do that. You don't want to bounce off it.

01:12:04.97

christophknoll

But you want to bounce off the safety. Ah, ah.

01:12:11.98

Paul Garny

My thing with that is that you want to get as close to the safety as possible without actually touching it So that way your muscles are entirely leveraged on the way the entire time. The safety has no role at all. Um, so that's what you want to do when it comes to hacksquad is depth all day long. Um, and then also another thing the hack squat is ah your time and attention is going to play big role too. Ah, you don't want to be really, you don't really want to be doing explosive movements when it comes to hack squat. Ah you want to go slow through the negative kind of slightly blast out of the positive. Not quite.. You know you want to move faster than your negative which we've always preach is a couple seconds for the negative about a second for the positive and then a slight pause at the bottom is what you're gonna want to do if you're hack squats and that's really how you're going to grow your quads and your knees are gonna be going past your toes like I said don't be afraid of that. It's gonna be okay. If you have to on the heavier movements or on the heavier sets put some knee sleeves on buy some knee sleeves that fit your legs based off the measurements.

01:13:11.17

christophknoll

I actually use I actually use sleeves for every one of my hack squats just because of how messed my knees are.

01:13:19.52

Paul Garny

Yeah I don't I don't do that Personally my knees used to be really bad. Um, but through just like my my thing is that if you use them too much. You're not going to promote. Ah you know, healthy development of them. You're not going to promote for them to get better.

01:13:34.35

christophknoll

Mean.

01:13:36.16

Paul Garny

Um, you're not going to hurt them. But you're not going to make them better by wearing knee sleeves a lot as long as you're not, you are in Knee sleeves your entire workout I think it'll be all right? Um, but my thing is that with hack squats I really only put on these leaves for the last like maybe 2 top like my actual 2 like working sets I have so like for instance. On this hack squat I did like a plate and then I think I did 2 plates but then 2 plates into quarter and then 2 plates into 35 those are the 2 sets that I put my knee sleeves on for um, so you're going to you might feel it slightly on your knees if you're not using Knee sleeves. It's okay, it's not going to be the end of the world. Um, but you want to be driving from your glutes. Ah, if you have to even just touch your glutes put your hands on sorry not glutes quads I don't know why I'm saying glutes quads. We driving from your quads and if you have to put your hands on your quads to kind of put your mind in them ah to really drive from them. So it's going to be an interesting.

01:14:29.88

christophknoll

I will put my mind wherever these hands go? ah.

01:14:34.21

Paul Garny

Yeah, you got to put your mind in it just like how Arnold talked about he put his mind in his pecs or his lats or whatever he was working. It's it's the same kind of thing you want to be 1 you want to be your your quads when you're doing hack squats like your whole mind is your quads. Um, so that's how you should be pressing for your hack squads. Ah. Like I said hack squats are extremely extremely important if you have a hack squat machine. You should really be using it every hacksquat machine like I said is different but using the depth using proper stance. Ah and really driving as much effort through it as you can is really going to play a huge role and it's is that.

01:15:10.86

Paul Garny

Hack Squats are definitely going to be a move that's like you really got to draft through the pain barrier because it's fucking it hurts it burns like a motherfucker but that's what's going to give you quads. That's how you're going to build your quads. Um, and it's your quads I would argue are easily your most important but like muscle and that's kind of why I think that we. Kind of just decided to have a separate day to talk about quads and calbs because quads is easily or not easily but arguably the most important leg muscle as far as aesthetics. Go um, not everybody notices small hams and everybody notices small glutes but people will notice small quads and people will notice small calves.

01:15:47.72

christophknoll

The most called out thing is small calves.

01:15:49.53

Paul Garny

So Definitely because they're always showing if you're wearing shorts you can hide your your quads your glutes and your hams. But ah your calves will always be showing when you're wearing shorts. Um, so quads. But when it comes to bodybuilding and shows and all of that No matter what division you're in quads are arguably much more important than your hams and your glutes are ah but when it comes to conditioning glutes is the most important muscle group because if you have striated glutes. You're lean as fuck. Um, which we talked about last episode but. Um, yeah, Quads is very very important so hack Squats is should be your go to unless you doing barbell which you talked about and then like extensions too and I mean everybody should know how to do like extensions for the most part.

01:16:34.94

christophknoll

And when you're hack squat. Let me think of all of the things that this this applies to hack squats regular squats like barball squats um leg press. Um, and maybe even lunges Um, well actually. Take lunges off the list when you are going into your rep and you're then at the bottom of your rep trying to push up like you know to the top of your set um or top of your rep I mean you do not want your legs to start positioning inwards like it's a very natural thing like.

01:17:03.12

Paul Garny

Yes.

01:17:07.48

christophknoll

Unless you're trained obviously like us in the and as we've gotten further and further in the gym world where we've trained ourselves not to do it. But it's very very very easy to fall into this. Ah, this bad path where your legs will start or your start your knees will start to.

01:17:20.77

Paul Garny

Are.

01:17:26.44

christophknoll

Arc inwards when you're trying to push because when you go into your fight or flight mode your body's going to go and do anything possible to get that weight or essentially move again and your body naturally wants to use that angle to produce more thrust.

01:17:37.83

Paul Garny

Um, yeah.

01:17:45.83

christophknoll

But by doing so you eliminate not eliminate. You drastically reduce your potential for ripping the muscle tendons within your quad muscles or whatever you're hitting which is what you want to do when you're trying to achieve hypertrophy so you really want to and like. Even think about it like actively say like I've had people I've had people come over and spot me not for the weight but to yell at me if my knees inward bound like go inwards like because you just kind of hope oh there we go? um.

01:18:17.39

Paul Garny

Um, it's called boeing boeing inwards. Yep, that's the word.

01:18:21.75

christophknoll

You just want to avoid it that much because it takes away so much of your gains If you do do that? Um, it is.

01:18:28.27

Paul Garny

It's dangerous is what is really my stance on it. You're going to fucking Rip Attendon and like to I'm so I'm really glad you brought that up because that was worked out of me so early into my my fitness career I completely forgot that that's even a problem for a lot of people. Um, starting out, especially but you really want to be sure that your knees are moving in a straight fashion and that's also partially what your knee sleeves are going to help with if you have them ah for bodybuilding I Recommend avoiding Knee wraps because with knee sleeves. Especially if you're kind of hopping between muscle groups and stuff you're going to kind of put them on take them off put them on Knee Wraps um are only really good for power lifters because they put them on once and keep them On. Um, but they're very inconsistent with how it's can be distributed throughout your knee I used to have knee wraps And. Didn't really help my knees too much Knee sleeves are going to kind of keep everything together and keep your knees straight. So I recommend Knee sleeves and that's what I recommended to you was Knee sleeves. Um.

01:19:25.97

christophknoll

And for knee sleeves too if you don't want to wear him for just one particular movement and I'm putting him back on for the next one you just roll them down to your shins like that's that's all it takes.

01:19:37.25

Paul Garny

Yeah, you could yeah definitely um so here's the other thing I want to kind of point people away from unless you're very much experienced is the Vsquat machine. Um V squat machine which not many people call it a vs squat machine. A lot of people kind of call it like ah front squat machine or. Ah, some people even call it a hack squat machine but a B squat machine pretty much every single brand of machinery makes. Um, if you look up V Squat Machine. You'll know exactly what I'm talking about if you're listening So The be squat machine is a very very good machine. Ah, but it is very very dangerous and it is commonly Misconcepted. There's a common misconception that it isn't dangerous and it is ah most people that I know that have needed to get.

01:20:21.00

christophknoll

Well, it's it's it. It's not a misconception if it is I'm just clarifying on your on your on your vernacularly that used there I go. Okay there we go.

01:20:28.39

Paul Garny

Ah I'm saying it's a misconception that is not dangerous that it is safe but it is dangerous is what I was trying to say I must have been kind of backwards on that. So okay, so the V squat machine is dangerous.

01:20:37.70

christophknoll

Yeah, it was it was backwards. Yeah.

01:20:44.45

Paul Garny

Unless you know what you're doing if you're intermediate to advance and you know what you're doing with a v squat machine. It's a phenomenal machine but most people don't and most guys that I know that have knee problems including myself is because of a a of a v squat machine because. There's 2 there's 2 ways to use a vsquat I mean there's so many different ways to use a vsquat machine but the 2 main ways to use a vsquat machine um is to either use it for the hacksquat back platform if you're looking at the machine or to use a shoulder pads that kind of point outwards for a front squat and the. Pointing out front squat is the problem because the the v squat gives you a lot of confidence that you can lift a lot of weight and that's not true. So for me I was lifting way too much weight way too early with the v squat machine thinking that I was doing a proper front squat. So. Ah, you gotta to really be careful when it comes to a vsquat machine if you're using the hacksquat side too that will fucking burn the shit out of your calves. It's a great if you don't have a actual rail um hack squat that's on a rail then use a vsquat for hacksquat that would be. A really good machine to use um in in replacement of it if you're not comfortable with the barbell yet. But ah it can be very very dangerous and itll it'll destroy your knees if. You're not careful and I know someone who's had to get surgery on their knees and I think it was because of v squat machine and they just lifted too heavy for fun squats. So.

01:22:16.26

Paul Garny

Be careful of that. Um, and be careful your knees because every single guy that I know ah hits the gym has either a bad knee or a bad shoulder. So be careful, be careful when it comes to lifting. But the Vsquat machine or just any of these things in general because they can really damage your knees.

01:22:33.10

christophknoll

Oh yeah, that's what I was going to say your your verbiage right? there about being careful with the weight can be applied to every exercise we've talked about so far because especially if you struggle with the boeing inwards. But even if you don't.

01:22:44.14

Paul Garny

Yeah.

01:22:52.90

christophknoll

Just getting started on anything the the ego when you wants to drop 2 plates on a squat and go to town and in theory yess sure that's great, but you're if you're not trained for it. You're going to hurt yourself and if you hurt your legs.

01:22:58.73

Paul Garny

Um.

01:23:07.32

christophknoll

You're knocked out a commission way longer than you are if you get if you injure something in your upper body because again think about it. You're walking on your legs all day. That's why anybody who knows my history knows that when I had my hip problem and had to had procedures on it I literally couldn't walk.

01:23:17.62

Paul Garny

Um, then.

01:23:25.50

christophknoll

Had to relearn how to walk and that kind of stuff is no joke so you have to take like any leg movement Very seriously, you're allowed to have a good time. Don't get me wrong like I have a great time when I squat but you want to be thinking, you have to be actively thinking through all of it.

01:23:32.25

Paul Garny

Okay.

01:23:41.93

christophknoll

Like that's the biggest misconception in my books is that people think that jimrows are dumb and that we're not actively like we're just not cognitively there. But in reality we're thinking about every last minute detail we're and when we're in the gym and especially with mind muscle connection. So. Really make sure don't overload your weight if you're just starting an exercise like ah anecdotal ah anecdotal side I'll give is when I switch to empire. They had a vertical leg press I'd never seen a vertical leg press before in my life I went to go try it and I had no shame doing it with 0 plates. Because granted it is like a £95 starting weight. So like you can high volume still get a pretty decent pump from that. But if I were to try and place my my regular leg press weight. So if I tried to throw 8 plates on ah on a vertical light press I would have died.

01:24:24.92

Paul Garny

Um, and.

01:24:36.31

christophknoll

Because there's no way for me to to to be able to push that my first time trying it so you have to be really careful when it comes to um, trying new things and just lose your ego and just be fine with doing no weight especially when it comes to you know. Uncomfortable movements I already said it for squats but anything leg related just be super careful.

01:25:00.32

Paul Garny

Yeah, yeah, it can really ruin a lot of shit for people the recovery for it is also very very long too. If you have to get knee surgery. It's like six months is usually like the minimum for legs. Um, if if you tear a tendon 6 months tear muscle six months

01:25:07.78

christophknoll

Recovery sucks. Oh my god.

01:25:16.32

Paul Garny

Ah, you get surgery to fix something six months so it it takes you out of commission. Yeah, yeah, we're talking minimum. Um, and that's like on the good side too like you recover well and you're kind of like kind of pain free at that point then you're good for six months ah but then especially if you tear a tendon to.

01:25:17.95

christophknoll

And that's minimum.

01:25:34.10

Paul Garny

Like that problem never goes away my mom tore her Acl and it took years and years for it to really go away and to really not feel it anymore and she still has problems here and there with it. Um, your tendons are the 1 thing that really can't really just heal itself. They have to surgically fix it. And essentially sew it back together. Um, your muscles will hear themselves. You know they so they kind of sew it back together and then they'll kind of repair. That's essentially what we're doing anyways is we're slightly tearing our muscles every time we lift, but your tendons don't repair themselves that your bones do your tendons. Don't so really be careful of your tendons, especially um, don't you don't want to rip.

01:25:53.47

christophknoll

Um.

01:26:12.45

Paul Garny

Ah, muscle that shit hurts I've never ripped a muscle but talk to anybody who's ripped a quad and they'll tell you it's it's one of the most excruciating pains I've ever been through? Um, so it's you know you got to be real careful and a lot of the time with these movements is not even necessarily the heaviest weight that's gonna do it. It's just you just. Did something wrong 1 time and it just something happened just enough or just right to just ruin it to wreck it. You know and some people it's not even like for like ah I'm trying to think of like a good example like ah, chest right? Your your bench pressing. It's not even like necessarily. The heavy weight that they're benching that tears their muscle. It's like if they go overly slow and put way too much pressure on their tendon or something and that's when you tear it. It's just when you put way too much pressure on something for too long of a period of time you got to be careful of that tendons are such a bitch to repair and and recover through. Um, and your knees are just that's all your knees are It's just a bunch of fucking tendons and ligaments in there. Ah that connect your your thighs to your essentially calves. So really be careful that um and then another thing to to kind of circle back to form to something that I heard that actually helped me a lot. Is to visualize gripping the floor with your toes ah because a lot of people drive from their heels or just drive from their toes and what you kind of want to imagine is almost like you're using your your feet as hands and your grip in the ground to not move. Ah, that's a really good way of.

01:27:48.76

Paul Garny

Start helping to target different muscle groups and I just recently learned that like a few months ago and I was like let me give it a shot and I did hack squads I think and like really pictured myself like gripping the platform like I'm not literally curling my toes but I'm imagining like planting my feet. And every single inch of my foot has even perfectly even distribution and I'm pulling inward from the outside of my feet and that's when I was like wow I'm really fucking activating everything now as such a little tool to use to get your mind into it. Ah, it really really helped me so. If something's not working for you for legs. Try that try just imagining. You're gripping the platform you're grip gripping the floor or whatever it is ah to really drive that movement. Um, but then the other thing too is this is something I learned right in the beginning that people don't do is when you're doing leg extension.

01:28:40.50

Paul Garny

Um, where the weight is being driven is important if you have to adjust the platform where it connects to you So your leg set where the actual pad or whatever it is connects to your ankles you want to position it right in the crook your ankles. Um, if it's auto Adjusting. You're kind of like rolls. On your ankle which some do ah you don't have to worry about it. It'll naturally display evenly. But if it's you want to kind of position it right within your ankle but the thing is is you want to point your toes to the ceiling you want to point them Up. You don't want to keep your feet Flat. You don't want to keep them Relaxed. You want to arch your feet Upwards. You know when you bring your toes towards you. No matter what angle your youre pointing your toe is in you want to bring them as close to you as possible and that's what's really going to help you you know drive through your quads if you kind of just let your feet dangle in a way, you're not going to get as much activation through it and it's going to be.. It could be ah, potentially more dangerous in the case of the Pad droops a little bit onto your feet and you're driving from your feet rather than your ankles. Ah, but if as long as you're pointing your toes towards you or pulling them towards you. It's going to help a lot with Quad Activation. So something to keep in mind with extension.

01:29:50.10

christophknoll

Well, that's what it does that. That's what it does when you have your toys toes pointed upwards you're actively flexing your your quad like that's if you if you just have your leg extended right now and you lift your toe your quad literally like.

01:29:59.37

Paul Garny

Yes.

01:30:09.41

christophknoll

That's how you tense it So. That's what ah the purpose of having your toes pointed Upwards is um because you're literally just at your you're getting your your quad muscle flexed and then when it's just like if you were doing any other movement. So think biceps when you're doing a curl. Your biceps are flexed and you are tensing the muscle as it's flexed and that's what you want to be doing but and if you don't excuse me if you don't have your toes Pointed. It's basically Deadfish training. You're you're you're moving the weight but it's not actually being applied anywhere. So.

01:30:30.48

Paul Garny

Um, yeah.

01:30:43.44

christophknoll

That's kind of the the subtle detail that Paul's referencing right? there.

01:30:47.13

Paul Garny

Yeah, yeah, is here something to keep in mind. Um, just like just like light curls you want to keep your pose toes pointed still towards you you don't want to have them dangling you want to put them straight or nothing like that and then you want to grip the platform with your toes too. Um. Just a couple different things that'll help connect it. It'll all kind of connect um legs are hard muscle groups to hit especially when you're newage to the gym. Um, some people have different strengths in different muscles. Mine was always quads. Some pupils are glutes some pupils are hams. Whatever it is. Ah so whatever your harder muscle is to build put a little more emphasis on it. Um, but in the beginning a lot of people can actually really benefit from a two day leg day. You know a quad and calf focus day and then a ham and glute day. That's how I started out.

01:31:35.33

christophknoll

Or even or even a heavy weight and then heavy volume. You could even split it up like that.

01:31:43.40

Paul Garny

Yeah, you could? yeah you could do something like that if you want to um, the way I did in the beginning was very much focused towards ah quas and calves then hams and glutes. Um, so that helped me a lot kind of develop my legs to a relative. Ah you know to a proportionate place. Um. But at least right now with where I'm at one leg day is sufficient in my six day split ah and also my six day split is also just what my body agrees with is six days on one day off it's not ideal I wouldn't really recommend that to most people. Um I think that the most you should do per week is five. It's just for me. Ah, so what? my body agrees with a lot of people don't have a dedicated shoulder day and some a lot of people also combine their arms with other days like you do your chest and tries back and buys I believe right? you don't have a dedicated arm day. Yeah.

01:32:31.20

christophknoll

Yep, and then no I used to before the coach but um, taking him on I I lost that.

01:32:38.73

Paul Garny

Yup, yep, so makes you know, typically that's more efficient for a lot of people which is for me. Um the way that I have it set up is just what's what works for me the best. Um and also works works for me for the schedule but with with more days in the gym I'm also spending less time in the gym as well. Ah, so I'm in the gym for like 45 minutes to an hour actually lifting at the at the most an hour typically in an hour is like I start feeling like I'm like this is a fucking long eyes workout I'm like I'm here for fucking ever. Not not including cardio but like lifting. Ah, but if I had like two days on one day off or three days on one day off and then 2 on 1 off, um. Spend more time in the gym because most likely you're actually hitting more movements. Ah it just depends on recovery. It's like having two arm days I do less movements per arm day. But if you compare that to one arm day a week I end up doing way more in those two arm days than I do in the one arm day. So ah, it's just the basics of recovery. Ah, so I don't write really recommend six days on one day off it's anybody don't do seven days on um Christoph don't do that? Um exhibit a yeah.

01:33:42.31

christophknoll

Listen I'm done I'm I'm not I'm not doing it anymore. I was actually going to comment how you were saying that when you spent or do more days in the gym you you spend less time in the gym for me was the opposite more days I took. Ah, longer I was in the gym because I would just keep finding more things to hit.

01:34:01.93

Paul Garny

Yeah I mean I think also I so I started spending less time in the gym ever since I met my wife really because I also wanted to come home to her. Um, and then also like work in school kind of got in the way but like. If I was single and all I was doing was working and hit the gym I'd probably spend a lot more time in the gym just because I got really nothing else going on. Um, but with my wife being home and the dogs and all of that you know I got responsibilities and people to see and stuff so at least for me being more efficient in the gym ends up. Resulting in more time spent with my wife. So um, that's just the way I do it but I remember being single and hitting the gym seven days in a row never stopping. It was like six months straight I'd hit the gym every single day and I'd hit it for like an hour and a half two hours a day um, just because I got nothing really else going on at the time so I kind of missed a lack of responsibilities in that sense. But I'm also very very happy right now with with how everything is. But yeah, so.

01:35:03.43

christophknoll

Well, that's that's like Tom Plattz I was actually watching earlier today. Um, and I watched something about his transition from the 80 Olympia to the 81 Olympia and I know if you know this story but when he went to the 80 Olympia his fiancee at the time.

01:35:09.93

Paul Garny

Um, yeah.

01:35:18.70

Paul Garny

Are.

01:35:20.60

christophknoll

Ah, started sleeping with his training partner and he came home to that following the 80 olympia and walked into the gym the you know the year of eighty one and just knew that this was going to be is here because he dedicated just everything and it becomes a selfish. Sport when you do that because you just say goodbye to everything else and you focus so intensely on what you're doing. But I mean that's that's how you can you know use that motivation and not saying you know and this is not by any means saying that one lifestyle is better than the other like. Poized lifestyles are different and each have pros and cons like it's not at all saying that one's better than the other. It's just saying how like an example of Tom Plats utilizing the time ah that he had alone to just completely you know change his physique so that was yeah and i.

01:36:13.00

Paul Garny

Yeah, yeah, there is yeah that was ah that is an interesting story and that's so fucked up too like anybody who has ever had a consistent training partner. They become.

01:36:15.82

christophknoll

I Just saw that this morning. So I think it's funny that we're talking about it. Oh I agree. Yeah.

01:36:29.72

Paul Garny

Most likely a pretty close friend. So like that really sucks um to go through something like that. But um, actually the hacksquat Tom Platz is using in one of his photos is very similar to the one that I use now. Anyways, that's besides the point.

01:36:42.66

christophknoll

That must mean that must mean that you are Tom Platson

01:36:47.45

Paul Garny

Yeah, basically I also got the blonde hair too cutting barely blonde hair now at this point it's fucking borderline brown. Um, but yeah, that is a messed up story. Um Tom Platz is fucking next level when it comes to a quads though.

01:36:53.50

christophknoll

Yeah.

01:37:00.67

christophknoll

Yeah, that's what that's why we refer to them so much when we talk about legs because that's literally all you need to watch if you need like if listen to this podcast listen to some more plates more dates and then just watch all Tom Platt's videos if you want to like grow your legs.

01:37:14.19

Paul Garny

Just listen to Tom Plast dinner like workout and they'll just they just blow up in size.

01:37:19.11

christophknoll

Ah, just a 3 hour ah 3 hour loop of 5 more 5 more.

01:37:23.96

Paul Garny

Kill me. That's that's the one of the things that always stick with me is just kill me when he's doing like baby reps baby reps and the guy is like literally screaming those.

01:37:36.87

christophknoll

Yeah, um I can't believe we've gotten this deep into a quad episode without talking about him but bulgarian lunges absolute yeah, see that that noise that you just heard Paul make is the reaction. You're supposed to have when you are contemplating.

01:37:45.28

Paul Garny

Ah.

01:37:54.37

christophknoll

Bulggarians or doing bulgarians because they absolutely suck. Ah but they suck in terms of pain value. But in terms of actually working your quad and then event like the eventual hypertrophy Bulgarian lunges are elite.

01:37:55.40

Paul Garny

We have.

01:38:13.55

christophknoll

And my personal opinion. Um, and there's a the best possible way to do Bulgarians is you know you line up just put your heels flush against the ah the bench or whatever you're using take a solid. Dance forward or stolid stride forward drop a leg back and then put your head down. So No one can see you crying while you do it.

01:38:35.52

Paul Garny

Yeah, yeah, basically ah to visualize it too is ah you do lunges with one foot your back foot on top of a bench. Um, and you you're basically just driving from your whatever is not whatever. Foot's not on the bench you driving from the opposite foots. Quad. So the one that's on the floor you're driving from that quad so it's basically like that you can get. Also you can also call it a split squat as well. Ah is basically a squat that's driving from one 1 side 1 quad driving the weight and it sucks it does. It does really fucking burn. Um. For me my joints don't really like it. Um, it kind of takes a lot out of my system. It kind of fries. My nervous system. Yeah so I think it should. There's 2 ways to do it either. You do like a heavy weight and that's going to be our main movement for the day.

01:39:20.14

christophknoll

It's it is very taxing.

01:39:31.55

Paul Garny

Or use it as like the last like let's squeeze every ounce of strength and energy that I have at the end and do a lightweight and high rap movement. Um I think you should be treated either way but not really in between I don't think you should be treated as like a middle ground movement. That's my opinion.

01:39:40.84

christophknoll

12

01:39:48.82

christophknoll

Everything is lightweight baby. So yeah, exactly um, but I it for Bulggarians your your foot angle also becomes another part of it because it's the exact same for.

01:39:50.43

Paul Garny

If you can lift it as lightweight according to Ronnie Coleman

01:40:01.99

Paul Garny

But.

01:40:05.35

christophknoll

How you angle your foot on leg extensions. This is how you can target different the different muscles of your quad. So you know you have your inner facingcing toe placement your straight ah straight facingcing toe placement and then obviously your outside toe placement. Um, and that is how you can target.

01:40:22.42

Paul Garny

Um.

01:40:24.64

christophknoll

Ah, different areas of your quad and then also why I like Bulgarian so much is let's say you're struggling to get gains at the like upper part of your quad so up where it connects with your pelvic bone if you take yeah exactly but I'm saying.

01:40:36.75

Paul Garny

Yeah, that's your letterales and Femur is basically.

01:40:44.70

christophknoll

With the bulgarian. How far you stand away from the bench is how you can target the upper or lower part of your quad which is why this is such a versatile movement. Um, so for example, if you want to I have to think about it in my head because I so rarely change my placement. But.

01:40:52.58

Paul Garny

Yeah.

01:41:02.18

christophknoll

If you want to hit the upper part of your quad like where it's connecting to your pelvic bone. Um, you want to have I got to think about it. But you're going to stand further away from the um further away from the actual bench because the way you angle downwards.

01:41:07.85

Paul Garny

Um.

01:41:20.10

christophknoll

You're hinging way more at the I mean upper part of your leg which is why you drive from there whereas if you go closer, you're then focused. It's almost like a Kneecap workout which I mean that's not a thing but you know how far down your quad goes so that's why I think it's such a versatile movement. Um. And you can utilize it for a bunch of different ways and like Paul was saying either lightweight high volume to burn out at the end of a workout or heavy for your main movement of the day. Both work. Um, and you can use it as I've used it as a superset before to just kill it. It destroys you. But. That's that's something that I've done but it also opens up the conversation of lunges in general because lunges even just and we had this conversation I think last week maybe two weeks ago not on the on the podcast but body weight lunges by itself that can be such.

01:42:04.17

Paul Garny

Um.

01:42:17.99

christophknoll

A you know power movement to be doing because if you do it high enough volume and body weight You don't even need to be hitting a ton before you you feel it? Um, but body weight lunges are then weighted lunges is a great way to build your quads as well because that way.

01:42:37.18

christophknoll

You're not hooked into a machine so you're able to adjust based on how your body is feeling each given day a lot better which is something that I think is a good way to utilize Because. For example, if you like the inside of your quad is is. You know, heard in a little more that day and you want to focus outwards you can adjust a little bit easier than you can if you were you know in a machine or something like that.

01:43:00.80

Paul Garny

Yeah, my thing with lunges I do like how versatile they are ah you can really I mean it comes out of quasiglutes. You can't really hit a good lunge with Hams but um, when it comes to lunges. Ah.

01:43:03.93

christophknoll

And.

01:43:10.44

christophknoll

Yeah.

01:43:17.93

Paul Garny

There's so many different ways to do it. You can do dumbbell lunges you can do dumb you can do bold gary in lunges you can do um Smith lunges you can even do machine lunges but excuse me geez um, you can do ah like ah like a power squat lunge. There's a power There's a machine called the power squat and. You do lunges in that um you can do lungees walking lunges which is what I do walking barbell lunges. Um, so it all just depends on. However, you wanted to hit it and then also so your sta is going to matter matter completely. Ah so if you want to go more quad focus. You're going to want to like. Ah, essentially lean more I always why might get mixed up wait if you want to get more quad focused. You're going to want to lean further back but have your knee more forward. Ah kind of almost like above your toes or a little bit past your toes. Ah, to have more quad focus lunges if you want ah more glue focused lunges you're going to want to lean a little bit forward by having your knees further back and that's how you're going to drive from your glutes. Um.

01:44:27.58

Paul Garny

<unk>s I mainly do glute focus lunges whenever I do lunges for walking. Ah so typically I start off with like a plate in a thirty five sorry not to plate in thirty five g's I usually start off with a bar to thirty five on each side so thirty five on each side of a bar then go up to forty five then go up to fit five so I usually do three set movement for walking lunges. Um, but they are pretty taxing especially in your overall nervous system just because there's the actual lifting of the weight and then there's also the balancing of it too because when you're stepping you're on one foot right so you got to bounce in one foot

01:45:01.62

christophknoll

Definitely definitely use. Ah bark lamps If you're using a ah barbell with freeway or um plate loaded. Um, if you use like just a you know heavy barbell like with the um with the weight just on it.

01:45:06.70

Paul Garny

Yeah.

01:45:14.69

christophknoll

Um, you don't have to worry about the clamps. But if you do if you load like Paul was saying he starts with a 35 then a 45 and then bills up to 55 use a um, a bar clamp on the end of it to make sure that if you do tilt and lean a little bit. You know you don't have to worry about losing all the weight and then you know the bar flying over your shoulder or something.

01:45:24.96

Paul Garny

Um.

01:45:30.50

Paul Garny

Yeah, that that can be a problem because sometimes it's not even really the weight being Heavy. It's just that like your shoe slips or you step in a weird way without realizing it or you step too far without meaning to and all of a sudden the bar tilts a little bit and your weight will fall off. Ah, so the clamp is important on this one. Um, most of the time clamps like the only times I Really think you should be using Clamps is like deadlifts because the weight's not above you. Um, and then maybe squats depending on what you're trying to go for.

01:46:05.30

christophknoll

No.

01:46:06.65

Paul Garny

Um, if you're going for like high volume then new clamps if you're going for high intensity. Don't use clamps. Um, just in case something happens where your body needs to move and the weight will fall to one side. Um, that'll be okay, but. With Lunges. You definitely want to use clamps even though the weight is on top of you. Um, also another thing too don't ever use clamps on fucking bench ever clamps and the clamp should not even be near a bench because if the weight is on top of you and you are fucking stuck and you don't have a spotter you just push the weight a little bit to the side. And let the weight fall off and then it'll fall off the other side and you're fine. But if you use a clamp you can literally die from it. Um, so be careful of that and then also be careful of a smith machine too. Um, because Smith machine with lunges or squats in that sense. No matter what you're heading is also gonna be very difficult to. Ah, get out of people have died from Smith Machine it wasn't actually that long ago within the past year someone down in Brazil died from one because she was doing box squats with a bench and I think she put too much weight on there and when she went to squat onto the bench. She couldn't get back up and she fell forward and it like crushed her neck and killed her um the footage was pretty gnarly. It wasn't very graphic but you could see kind of what happened um and that's what a smith machine will do to you a smith machine is meant to kind of be its own spotter. That's the point of it is that you're supposed to be able to just twist the bar a little bit and it'll catch.

01:47:27.10

christophknoll

Yeah.

01:47:38.83

Paul Garny

But with with it on your back. You can't really twist it that well you kind of can so if you want to use it what you want to do is kind of get into it and then lean forward and then lean back to twist it so that way if you're gonna Fail. You just lean forward. While still gripping the bar and it'll twist into the machine. But if you don't start that if you twist it while already in your form then it's gonna be very difficult to lean forward to catch it because you have to lean really far forward. Um, in order for it to catch So Be careful of Smith machines in that sense. Um, but Barbell. Is also dangerous too. But it shouldn't really kill you. Um I mean that sounds ridiculous to say that but it's true. Um, people have torn stuff but you'll be okay, either way, um, lunges is no different I mean just be careful. Ah you could fall forward with the weight on top of you might hurt yourself. Um. So be careful of that I think walking lunges should really start with dumbbell and then when you get up to yeah, just body weight too. Um, but if you did do dumbbell get up to a decent weight and then from there just go to a bar and see how that feels because it is different your your hands are gonna be kind of up on your back.

01:48:36.67

christophknoll

Or even just body weight.

01:48:53.43

Paul Garny

Ah, in a sense and the weight is going to be in the center of your back. So It's a different different way distribution than in dumbbells on your on your sides. Um, personally I've never really been a fan of dumbbell squats. Um, that's just me personally. But yeah, so that's my stance on lunges ah be careful of Smith machines. They have their place and they also fucking burn but you got to be careful.

01:49:13.70

christophknoll

A I I've used in the past I've utilized dumbbell squats to hit ah ad doctors because if you do ah, let's say you take I don't know a hundred pound dumbbell and then you throw a plate on the ground to get. A and you put your heels on the ah plate to give yourself that raised up and then you open up your your stance and then take your squat that becomes then essentially an addduct or squat which is a really weird way of thinking of it. But um.

01:49:45.82

Paul Garny

Um, is it just 1 dumbbell. Yeah yeah.

01:49:47.61

christophknoll

Yeah, yeah, you're like ah you're um, what's that called when you um, there's a there's a name for holding the dumbbell like that. Um you can you can absolutely hold 1 in each hand and squat like that. But the particular movement that I'm talking about or has you holding it in front of you with 2 hands. Um.

01:49:54.00

Paul Garny

Um, I know I know what you're talking about. Um.

01:50:07.38

christophknoll

And it has a name and I'm just blanking on it. But there's there's there's an there we go there. We go? Yeah yeah, but but specifically with the open stance and the raised platform to really open up and hit your ad doctors.

01:50:10.15

Paul Garny

I'm trying to look it up right now. Goblet Squat you're talking about a goblet squat Yeah goblet squat.

01:50:22.61

Paul Garny

Yeah, yeah, that's that's a rough one um, another one to that's you know what? that's similar to is um, banded a banded squat machine. Um like a pit Shark or cable based squat machine.

01:50:32.91

christophknoll

Yep.

01:50:37.10

Paul Garny

Um, that's very similar to that. The weight is kind of driven the same way.

01:50:38.19

christophknoll

Or or a homemade scb. Um, ah squat with the ah with the raps not raps um bands have you ever seen them where someone will attach it to the safeties then up to the barbell and use it. And then another one from the barbell to the top of the squat rack. It's it's Wonky. It's super wonky.

01:50:57.62

Paul Garny

Oh yeah yeah I know you're talking about. Yeah I've seen that before um, something that you'll see that similar to that too that a lot of women do is they'll take 2 benches put them close together and stand on the benches and put the weight between their legs and then drop down doing that which is the same kind of thing. It's all just.

01:51:11.74

christophknoll

Yep.

01:51:14.82

Paul Garny

Weight drifting from your core pulling down. Um for your squats. Um, which is also good hand movement. That's good hand movement Banded Squats is good Head movement. Um I was going to add something to it. Ah sissy squats too is really good for your quads. Ah body weight Sissy squats if you superset that was something else will fucking kill. Um, my last leg day was more of a hammond glute focus day slightly like 6040? Um, but I did really really heavy leg extensions so that fucking sucked. But when I was doing straight leg deadli for Hams I supereded it with sissy squats just body weight sissy squats and it fucking Sucked. Um. Si Squadts Really Burn. It's like ah like we talked about last session too is is essentially say squats are like body weight leg extensions. Essentially they're like standing leg extensions. It's It's really where is leg extensions kind of came From. It's essentially like a tricep extension but with your quads you're you're just driving from your toes. Ah, and you lean forward with your body Flat. You want your body flat um, leaning forward having your knees almost nearly touch the ground with your toes still on it. Imagine you're kind of kneeling on the ground but you're you're using both knees at the same Time. Um is essentially what a sissy squat is.. There's also so sissy squat platform you can use. Um, that a lot of gyms have not all of them but a lot do and then another thing you can do is um, there's cable sissy squats too. So what? you what you want to do is you like grab Ah um, like either a bar or grip of some sort do a heavy weight on the cable machine so that way like you can pull it and lean back.

01:52:45.77

Paul Garny

And it's just heavy enough to where you can balance and you're able to get to like a ninety degree squat or lower and then come back up so you want the weight pulling you forward, but you want to be fighting against that weight pulling you forward is essentially what cable squat sisc squats are essentially or cableriven cc squats. Um, so that's a good movement too. Ah to add into any of your late day for for quads. Um, so I mean there's there's quite a bit to to work with um that we've kind of given you today galet squads is another golden one that you mentioned Julian Smith is a good example of someone who's. Who's really promoted goblet squats for like his entire bodybuilding career I'm not the biggest fan of Julian Smith you think of 1 point he was a fake natty and that is my problem with them. Um, is it Julian Smith let me look up his name I want make sure Julian Smith and does something most.

01:53:37.18

christophknoll

But you know who's not a fake natty liver king. No yeah.

01:53:38.98

Paul Garny

Um, clearly not do idiot but you idiot stick in therere he's freaking not naie. Um, yeah, as Julian Smith yeah Smith Dot julian on Instagram um, he.

01:53:46.93

christophknoll

God Us primals. No better.

01:53:56.34

Paul Garny

Is known for his like quad movements. Um, so he has some wild wild videos of him hitting quads on his Instagram but he is a really good advocate for for goblet squads his his goblet squads are fucking wild. He does um Smith machine.

01:54:14.94

Paul Garny

Sissy squats. So what he does is he takes a bar this is going to file Consan Wild What he does is he takes the bar stands on a bench and then sissy squats till his knees nearly touch the ground with his feet touching his butt.

01:54:19.58

christophknoll

First.

01:54:32.58

Paul Garny

And then he drives back up and I'm like how the fuck are your knees not absolutely mutilated at this point like I don't understand that like your knees should not be in 1 piece right now they should be split in half and having 10 you should be the Ronnie Coleman of knees like your knees should be equivalent to his back. But.

01:54:38.22

christophknoll

No.

01:54:51.25

christophknoll

Ah.

01:54:51.85

Paul Garny

He just has insanely strong joints and that was the thing that kind of set Tom Platz apart was that his joints were just insanely strong insanely insanely healthy joints.

01:55:01.10

christophknoll

While that also that also comes from all the stretching and yoga that he does like his flexibility like look up tom not I mean not you but listeners look up Tom Platt's ah stretching routine. It is wild like the stuff you would do prior to a workout he could. I mean he's doing splits and stuff and I can tell you like it is hard as all hell do splits I can't do when I've come close but it is hard as hell to do that so it and he just had such good flexibility. Um, which is also which is also why? um.

01:55:25.43

Paul Garny

Um, yeah.

01:55:31.79

Paul Garny

Juji Mufu is good example that.

01:55:37.22

christophknoll

Everybody should incorporate some kind of stretching into their daily routine just to build up. You know joint longevity but also flexibility because that's how you are going to be able to function in your everyday life when you build up these these big muscles. So.

01:55:52.37

Paul Garny

In these large muscles you muscle man you muscle man you you you muscle man you? um yeah, so he that's a good example, his his fucking goblet squad third and next level. Um.

01:55:53.82

christophknoll

These all elongated muscles.

01:56:06.11

christophknoll

Um, yeah.

01:56:07.74

Paul Garny

But yeah, yeah, Tom Platz's joints were just fucking absurd and he barely did anything like ah like assisted with like equipment like ah knee wraps and so in like ah belts and shit he barely did any of that and he was doing like re. Ridiculous movements that would destroy most people's joints is just he. That's that's like I said that's really what separated him from everybody else was that and obviously his strength was next level to not to mention being a bodybuilder so he's really someone to look up to and I don't know he's also in good shape now too. Even so. But.

01:56:37.58

christophknoll

No yeah, absolutely the last little thing that I'll end our conversation on is anyone who's ever gotten a foot tattoo. It is hell to work out legs.

01:56:44.84

Paul Garny

Ah, preach John Platz all day.

01:56:54.33

Paul Garny

Then.

01:56:57.48

christophknoll

I am telling you right now. It is the most uncomfortable feeling in the world. Um, ah and I mean this is personally recently got a foot tattoo earlier this week and I trained calves yesterday as part of my abs calves ah delts split and It's so uncomfortable to have the feeling of the tattoo pressed up against the top of your shoe and trying to do movements and I'm going to go hit a leg day in about well maybe like 3 hours from now and I already know that when I'm in the true depth of my squat I'm be.

01:57:22.30

Paul Garny

Um, yeah.

01:57:35.30

christophknoll

In extreme pain. But it's ah yeah, so if you're if you're contemplating getting a tattoo when you're thinking about how you're gonna feel in a particular workout know that your leg days are gonna suck I mean granted the tattoo looks baller and the gal who did it is I mean. Apprentice right now. But awesome tattoo artist. So I'm really happy with the piece but it absolutely sucks for working out legs or even just putting shoes on like for the past day and a half I've been just not wearing shoes.

01:58:01.13

Paul Garny

Yeah.

01:58:09.66

christophknoll

But as much as I can like I drove without a shoe or a sock on the other day. So it's It's just really uncomfortable.

01:58:17.80

Paul Garny

Um, yeah I've heard that top of the foot hurts to get done.

01:58:20.81

christophknoll

I I put it there because I have plans for both arms I have plans for my entire back and I wanted her to do the chess piece that I want but she's not allowed to do that yet and because with apprenticeship you're not allowed to do certain things yet. So she couldn't do my chests piece so I picked one of her designs and I was like hey throw it on my ribs. She couldn't do my ribs because she's not at that level yet. So I was like do my foot and for me I'm I'm a sucker for pain. So I actually enjoy it. But what got me was how Ticklish I was during the tattoo. Because my foot's you know if you think about anybody your foot's very Ticklish and ah I was trying my best not to Twitch through it because of how Ticklish it was ah.

01:59:03.68

Paul Garny

Yeah, yeah, my because I for for those I don't know I have ah have a sleeve on my left arm. Um, it's all black and gray and photorealism. So um, for me the elbow wasn't too bad the inside the elbow sucked.

01:59:17.83

christophknoll

Me.

01:59:20.70

Paul Garny

And then the closer to my armpit I got suck bad. Um, especially because there's a part that's really close to my armpit. That's really dark, black. Um and that sucked really bad but um, eventually, especially when I'm done bodybuilding if I'm going to stick to men's physique. Um, I'm going to get more tattoos on my legs but I want to get a leg sleeve. Really bad I Love the look a leg sleeves I Really want a leg sleeve. Um, but eventually I told my wife I'm like one day I want to be covered like neck down. Um I Even want to get like neck Tattoos. So um. But that's that's down the road bodybuilding is gonna like tattoos have become less and less prevalent or less and less like damaging to. But yeah, damaging to bodybuilding is it's not like they take points away from it anymore like they used to but it does take away from your look.

01:59:58.95

christophknoll

Look down upon.

02:00:10.50

Paul Garny

Overall like my left arm doesn't look as vascular as my right arm, especially from a distance but I can see the veins I Just from a distance. It doesn't look like it. It does take away from it. But what's funny is that when you the reason it's not so bad anymore is that the tanning that they put On. Kind of makes it go away and you see your vascularity again which is Wow. There's a video I Saw this guy has a ah blank right? Ah Blank Blank left arm but a sleeve on his right arm and his wife put makeup on his right arm to blend it and like you could see his dells and his triceps again.

02:00:42.45

christophknoll

Um.

02:00:45.57

Paul Garny

He's like I do even know I had a tricep on that arm like he's like I could see it again and like his dealt was capped and you couldn't tell before so tattoos do take away from it. But um I mean I I hope that they really help promote tattoos one day I think that it'd be sick if we could start seeing some bodybuilders who are like covered.

02:00:46.49

christophknoll

Ha.

02:01:03.12

christophknoll

Best best way to promote. It is just getting more people tatted in the bodybuilding world.

02:01:04.43

Paul Garny

Um, so.

02:01:07.98

Paul Garny

Yeah I just I got to I want to wait until somebody else does it I don't want to be the first one to do it. Yeah, we'll use Christoph Nole as the example, he he did it first.

02:01:15.90

christophknoll

I I got you don't worry I got you? ah when I when I when I step on stage for the wheelchair Olympia or when I wheel on stage you'll you'll see me.

02:01:26.51

Paul Garny

Yeah, yeah, he got on his legs even though it's not judged it hurt to I mean it didn't I didn't feel it at all on my legs. They were mine. My foot was to I mean it wasn't take aish I didn't feel my foot because I'm in a wheelchair. But yeah.

02:01:32.80

christophknoll

Ah, a.

02:01:44.42

christophknoll

Ah, yeah.

02:01:46.53

Paul Garny

We'll see what the future entails for for tattoos and in the bodybuilding world. But yeah, we'll call it.

02:01:50.87

christophknoll

Hell yeah man I guys. Ah with that I Hope you enjoyed this quad and calf focused episode. We will continue to do more will continue to do more muscle focused episodes just because that's been a.

02:02:00.21

Paul Garny

Quadtacular.

02:02:08.80

christophknoll

So far a listener favorite so without any problems we will see you guys next week bye everybody

02:02:15.25

Paul Garny

We'll see you guys. Thanks for listening.


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