top of page
  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #26 - What is the Perfect Training Split?


00:00.00

christophknoll

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

00:05.27

Paul

Welcome welcome welcome. We got a fun episode today. We're gonna be talking about a you know, different group of topics I think we're going to kind of cover a few different things but it's gonna be a good time so we'll get into it. Um.

00:16.80

christophknoll

I Keep remembering that every time I do the the opening I end it on like a high note is if I'm going to continue saying something and then I never do. Yeah.

00:24.52

Paul

Yeah on and on an upward inflection like you're going to. You're like you're going to ask a question but um, yeah, so before we started the recording I started talking stuff about um serg Oliva Junior's um, unfortunate circumstance in Dubai. Um, I'm really glad that he's okay and that the whole situation is kind of resolved at this point but basically what ended up happening was um I kind of follow him on social media and saw his Instagram video about it if you haven't seen it. You should go check it out. But basically what ended up happening was Sergio Oliva was in Dubai for a little while and he was saying he wanted to experience all of Dubai and it got leaked that he was in jail there. Um, which he's been in jail a few times previously mainly for fighting from what he said, but um, he said this time it was it was a unique situation. So what happened was. In in Dubai everybody drives a little bit differently right than than compared to the us where he's from so um, or even Canada for that matter. So um, yeah, like I know we're a little different in each state is a little different Everybody's a little different throughout the Us. But for the most part.

01:25.15

christophknoll

Yeah I was going to say the us is different from everybody else.

01:38.25

Paul

All the road laws are the same everybody kind of acts the same for the most part. Um, but Dubai's different where couriers on motorcycles mopeds even cars what like really drive erraically It's something you got to get used to while driving in the Uae but um. He was changing lanes and didn't know that there was a guy on a motorcycle moped I'm not sure which one he said but he was lane splitting and he so he looked through his mirror. He said he didn't see anybody then he went and the guy was apparently just weaving lanes and he popped up and Sideswiped the guy in the moped. Ended up happening was the moped guy crashed and he rolled into another land and got ran over by a truck. Um, so he said it was one of the most horrific things he ever seen in his life and he ran over to help him. Um, what the paramedics ended up saying was that he broke his leg and.

02:19.56

christophknoll

Jesus.

02:30.73

Paul

Have some internally bleeding stuff like that so they brought him to the hospital. Um, you know he was there for a few hours with the police. Um you know writing down insurance information and what happened and all that the police found him not at fault because the guy wasn't supposed to be doing that in the first place. Um, so they'd found him at not at fault then um. Went home and middle of night. The police knocked on his door and arrested him because the due process there is that in the case of a death involved with somebody else. They have to thoroughly investigate the entire thing because what ended up happening was the guy passed away in the hospital. Um. Very very unfortunate situation. Um, even just thinking about how I would react to it almost makes me emotional because it's like like especially being a motorcycle rider myself. Um, if I was doing something stupid I wouldn't want somebody feeling guilty about you know my death being caused hypothetically. But it still weighs heavily on people. Um, so you know he has to live with that burden for the rest of his life. Ah that even though it wasn't necessarily his fault. It was still an action. He was involved in um, but basically he was in jail because that's the due process. Um, there is no bail nothing like that so he had to go to court and. Um, you know it was up to the judge's ruling what ended up happening and for my understanding I think they let them go and everything's fine. But um, it just is something to comment that you know nobody nobody is invincible. Nobody you know were like the biggest bodybuilders in the world are just human. You know they're all human. They're all people.

04:04.64

Paul

Um, and that kind of grounded the situation a bit more um for these bodybuilders and it was just something to mention real quick. He did have like a five six minute video talking about it. Um, you could see that it was weighing on him and he was getting kind of emotional during it. So I suggest that you go to his Instagram and check it out. But. Um, just something to mention real quick that's involved in the bodybuilding community and on a side note too kind of on a little little side note not really related to that was the backlash from the olympia because I know we talked about the Olympia recently. So um, or not the olympia the arnold the backlash from the Arnold. A lot of big ramney fans are really pissed off with the arnold judges they felt that um ah Romney should have gotten the win or at least beaten Nick Walker because side by side Rommi looks bigger in some photos and and leaner. Um, but the problem is is that the. It's up to the judges. First of all and second of all when you're when you're biased towards someone you're going to see it differently than the reality and the reality is that in some all of his upper body big romney was washed out where Nick wasn't um so Nick just brought an overall better lean package than than Romney did so that's what it came down to. But. Wanted to mention that that there's a lot of ah people really upset with Arnold judges because of Rammi's think was fifth place placing and then Arnold ah, the social media also posted the top 4 on their Instagram and cut out rami for top 5 like it was a photo.

05:34.88

Paul

And like it looked ah looked lobsided right? because it's like it goes one two or no he got would we need to get fourth. It was fourth I think so it goes 1 2 3 4 5 but they showed 1 2 3 and 5 which is Sean Cleri does fifth so they cut out fourth. So they're like what the hell why are you cutting out rommi out of this photo. People think it might have been an unintentional but it's just interesting to see people getting all butt hurt about shit like that like I don't know I didn't even know what happened and and yet I saw it on Nick Strength and power and was just like wow is is fucking astounding. But.

06:04.61

christophknoll

The conspiracies inside of bodybuilding.

06:08.84

Paul

Yeah, for real people people talk about how people are paid off or blah blah but it's like I don't know that was it was kind of funny to me, but that was just a little start to today session.

06:19.60

christophknoll

Well across any sport. There's gonna be people who think that there's payoffs and stuff like that. So you just have to you I mean it's It's just natural. There's nothing that you like it. No everyone can say they're not a sore loser but everybody has a little bit that will get them going and ah.

06:22.35

Paul

Oh yeah.

06:37.67

christophknoll

They'll make comments like that and in regards to your first part about how bodybuilders are just human like that goes for you know the big dudes at your gym too Like if you think that that big dude in the gym is there just to get his business done and doesn't want any interaction at all like you might be right? but at the same time that dude.

06:45.44

Paul

E.

06:56.97

christophknoll

And Paul and I have said it before the biggest dudes are most often the nicest dudes so you just do not be worried about like you know thinking they're on some kind of level that you're not because like Paul was saying they're everybody's human like everybody has the same ways that we in like.

07:01.66

Paul

Um, yeah.

07:09.28

Paul

Yeah.

07:15.87

christophknoll

And a very based here interact with each other so do not feel as though the biggest bodybuilders in gym or if you don't even have any bodybuilders. They're just the biggest dudes don't think that they're anything different than you You can absolutely approach them.

07:28.63

Paul

Yeah, there is there is this guy I've talked about here before enormous bodybuilder almost always the biggest in the gym whenever he's there. Um, one of the biggest in the area near me in Charlotte that's for sure. He's big enough to where that judges were like yeah you're not meant for class erement for open like that's how big this guy is. Um, so I sent him this meme and it showed it showed. Um, it said what big bodybuders look like in the gym and it showed sponge Bob and he was like ginormous and Matt like muscular and he's ripping his shirt off whatever with the headband on and it showed their personality and it showed like the smooth sponge Bob going hi how are you and I'm like that's literally him like.

07:53.57

christophknoll

Who.

08:06.10

Paul

You like he looks so intimidating like he doesn't even like have headphones. He uses wired Apple earbuds like that's how serious this dude is in the gym like he don't give a fuck and then you go up to him and you're like hey what's up and just the biggest smile on his face. He's got bright blue eyes like just such a nice guy and like he'll have a conversation with.

08:24.20

christophknoll

Huh.

08:25.41

Paul

Anybody so it's just you never you never know who the hell you're going to encounter and I think the worst people that I've ever encountered in the gym were like like for the people who the the cocky guys who are relatively new but making gains for the first time are the worst people I see in the gym. So it's not even the experienced guys who've been there forever. It's the new guys who think that they're better than everybody. That's that's what I've seen is is not the best people, but that's just my experience. But yeah, bigger body builders are a lot of the time. Really really nice guys and they're very very smart too because they know a lot about the human anatomy so that just comes with intelligence.

09:01.31

christophknoll

Now I think divorced ones are the guys who get jealous of other people's gains like you can see the looks that people give and like oftentimes they're like people like me where you're in either the early stages of that whole process of of being super disciplined or if you're just like.

09:07.00

Paul

Yes.

09:20.93

christophknoll

Ah, no stuck on some games or something and you start seeing other dudes getting bigger or they're just already bigger and people get jealous like that's the whole thing about leaving the ego at the door and there's a couple dudes at empire that I I will shift my entire workout and go away from not that they're jealous for me by any means they're jealous of people around me. But.

09:26.49

Paul

We.

09:39.98

christophknoll

It's just so like negative to be around someone who's sending out looks like that. So I just have to leave and get out.

09:41.21

Paul

Yeah, yeah, yeah, the energy is not something you want to be around that's for sure and the same kind of type of people. The first thing I thought of when you said that was the same type of people was like well of course he's bigger than me. He's on steroids is that type of like that type of person like.

09:54.12

christophknoll

Who.

09:58.74

Paul

The only reason they're bigger or better than me is because they're on steroids. That's the only reason and yet they can even like name ah 3 like 3 different anabolics are like really what they do. They just think that steroids means bigger and better like that's all they think so it's that's the same type of person and the same type of people think that when you take steroids. You're all all of a sudden massive and lean but that's not how it works So It's just it's interesting to to hear those guys try to justify why they look like shit.

10:21.30

christophknoll

Yeah.

10:27.38

christophknoll

Yeah, but Paul it's not in a box. It's just called steroids. There's 1 steroid okay.

10:32.84

Paul

It's yeah there all it's all just testosterol man. It's natural. Yeah no I can't stand that shit just people using other people's hypothetical Steroid uses there as their excuse. Why they don't look good or don't feel good in their own skin. But.

10:37.50

christophknoll

It's one steroid.

10:48.99

christophknoll

Yeah, and like the thing about you know Anabolic use is that it doesn't at all do the.

10:50.72

Paul

To each their own if that's how they want to live their life.

10:58.94

christophknoll

The crazy physique for you. It just gives you the opportunity to achieve that physique because that Physique is not normally attainable So all it does is open the door for you, You still have to put in the work.

11:06.45

Paul

Yeah, let me put it this way. So naturally I'm not meant to put on like muscle or anything like that I'm just not built for it. It's probably the French blood in me or whatever it is I'm not sure I'm French and English So whichever one that is.

11:18.50

christophknoll

Yeah, do I could see I I could see the white flag behind you I got that.

11:24.88

Paul

Yeah, yeah Thanks yeah, I surrendered every situation. Thanks! That's not I'm not very proud of that. Um, so thankfully mostly canadian french which is also kind of fucked up because I hate canadians no offense canadian canada I just I don't like Justin Trudeau um but I don't think that you should be able to take cocaine. And not have a firearm but ah so for me naturally I can't build shit like I've tried very very hard um to put on muscle to lose fat naturally and it's just my genetics just are not there. The only thing I had genetics for was traps and calves. That's it. That's all I had genetics for. Um, but then the second I started taking anabolics everything clicked it just perfect. It's just exactly what I needed it's it's all that I needed to truly start making progress in the gym. So for me I am a hyper responder to anabolics. So the only real way for me to make serious serious gains is with assistance from. Anabolics and I know that people are going to be like oh that's kind of a cop out but like that's the reality is I tried extremely hard I did everything I could and all I could do is like lose some weight but putting on muscle is extremely hard for my for me genetically and when I'm even on trt or like a cruise cycle around like one hundred fifty migs which is like. Even on the upper end of testosterone I should be around a thousand nanograms on like trt I'm still not really gaining anything I'm making slight progress as far as like fat loss goes but muscle progress truly takes like some anabolics for me to get there and this just it's just the way my body responds.

12:58.21

Paul

Some people build amazing naturally. But then the second they take steroids everything fall as shit. It just depends on your body. Um, so sometimes anabolics um is the reason why guys are able to put a muscle and I'm one of them you know and it's so it's not always the truth and. Would I be if I could would I do this naturally? absolutely I would love to not be able to take anabolics and just do great naturally and put on muscle lose fat. Some guys can do that some guys can get to the pro level naturally and I'm extremely jealous of that and I'm extremely envious, really not really jealous just envious um but that my geneticists don't call for it. So. Not always do steroids mean that they're taking the easy way out. Sometimes it's the only way that we can do this do what we love and make progress because what's the point of me working my ass off for 10 years and barely making any progress in in competitive bodybuilding. We have a timeframe. It's not something we can do forever you know I can't just. Pick this up at fifty years old and try again. It's not golf. You know you can't you can golf till you're fucking blue in the face at 80 but bodybuilding. You can only really do professionally until maybe like 40 and then your your health really start to to deteriorate from there. So. There's a taking time clock on this. So I'm trying to take advantage of my age noun. That's where anabolics comes in so I just wanted to mention that because just because somebody's on anabolics doesn't necessarily mean they're taking the easy way out or or making it easy for them because you still got to work as hard and to to really avoid the health risks you got to work twice as hard in the gym you got to hit as way harder than you normally could and.

14:30.67

Paul

Um, because of that your energy is higher and your strength is higher. So Now you're pushing even harder the weight you're pushing the harder the weight even Harder. You're progressively overloading faster like you're going even harder on anabolics than you are without it. Um I know that there's been studies done. We've talked about it before where guys will take trend Or. Um, and a draw whatever without even lifting and still gain like insane amount of muscle grained. That's also the superficial muscle. They're not going to keep it but um, like you know there was a study done where a guy there's ah there a group of people group of guys they took Annara under a blind test and. Um, the guys who went to the gym naturally gained like £2 less muscle than the guys who didn't go to the gym but took andnerol. Um so steroids do put on muscle even when you're not doing anything but they're going to lose that once they get off Anddraol It's superficial muscles not dense muscle so they do. Really taking to the next level but that's not always the case for a lot of people. Um, so keep that in mind when you're when you're kind of judging someone whether or not they take steroids because sometimes it's zero in the option in my case.

15:36.70

christophknoll

Find any little vial you can in the gym lock room and take it don't even measure it just take it.

15:43.11

Paul

Yeah, dude dude I saw this clip from painting gain which you guys got to watch if you guys haven't seen the movie painting gain with Mark Wahlberg and Dwayne Johnson Phenomenal movie um perfect actorss for it. Yeah yeah, yeah, he's like I gotta think I gotta get a pump. He's like yup.

15:53.15

christophknoll

Hold on I I can't think I got to get a pump. Ah yeah.

16:00.20

Paul

He's like take your time take your time and then yeah, so in that movie. It's ah it's based off a real story 3 bodybuilders ah kidnap a business owner and try to have him sign over all of his assets to them legally so like they got his signature on a paper and went to the bank to get it done so ah. What's funny is that in the beginning when they're injecting steroids supposed ofly steroids. First of all, they're not even injecting it remotely close to their glue they're doing like their ad doctor. Not even close but second of all the the when they pull out so they pull it out in the gym. You don't also want to do that. There's you're not going to ever see anybody pinning in a gym because it's it's fucking illegal. So you're not going to do it in a public place. Um, but they're pinning in the gym and the vial say muscle juice on it where the skull and crossbones. That's what's on the vial muscle juice I'm like what the fuck is that. What do they and and it's like a fucking fat vial too. It's not like because typically vials come in either ten milliliters or twenty milliliters they're pretty small vials. They're not that big. Um, especially if you're going to do something like pct they'll even be like 5 milliter vials which are fucking tiny so they're tiny as vials. They're not big. Um.

17:06.10

christophknoll

Ah.

17:10.14

Paul

But their' fucking vial is like this fucking big. It's like there's like a hundred milliliters in there I'm like dude you're going to have a bowling ball of a fucking knot in your muscle when you inject that I know it's a movie I'm just saying it's just funny to me that I'm like this is so un incredibly unaccurate is not even close.

17:24.96

christophknoll

But that's what it's called. That's why it's called Steroid There's one Steroid you put it all in the bottle.

17:31.28

Paul

It's muscle juice. It's muscle juicy just drink it like gatorade. Yeah, it was It was hard.

17:36.61

christophknoll

And that the well also the really ironic part of that movie is that you know Mark Wahlberg is pretty open or not super open but he doesn't deny. Ah the the juice ah that he's on it for his different acting roles whereas the rock has never.

17:50.00

Paul

Yeah.

17:54.32

christophknoll

Ever Had a conversation like prior to every interview you have to do clear a set of steps and you're not allowed to ask them about Steroid use. So.

17:58.30

Paul

Yeah, yeah, which like is fucking First of all is Genius on his part because he's like just don't even ask me about it because if you ask the question that opens up Pandoras box. That's it You can't go back once somebody asks a question. That's why I'm transparent from the beginning because if we ever get like.

18:11.85

christophknoll

Nope.

18:18.16

Paul

If if anybody who's in bodybuilding ever gets big and they get that question if you're just transparent from the beginning you're going to get way more respect and Kenny Ko is a good example of that he goes around. He went around l a fed expo and I think he went around the arnold and asked people if they're natural and all the people who said that they are when they're clearly not got flamed and all the people who said they're not when they're clearly not. Got respected. So if you're gonna get the question asked to you at least be transparent but in Dwayne Johnson's situation I completely respect him for not talking about it. But. The reality is he's on steroids. It's the reality and chances are he's probably a shit ton of them, especially at his age to keep the muscle mass. He's on and and eat the food he eats? Yeah yes, holy shit.

18:52.83

christophknoll

I was going to say that's what I was about to bring up the foods and even his regular diet had strictly just cheat day meals for him. You cannot eat that without some kind of assistance.

19:06.86

Paul

like I'm like I'm looking at this me has like almost had to stop looking at them because I'm like dude how are you not fucking dead like his Sunday cheat days are fucking ludicrous like it doesn't even make any like I don't even have the time I even fucking buy that he even eats all that like he like does like this. 2 double pizzas like the pizzas on top of another and then like 12 pancakes for breakfast or so I'm like um I'm like what the fuck.

19:26.68

christophknoll

The Pank The pancakes are wild and they're not like they're not like the hand like the individual pancakes. It's plate pancakes.

19:36.79

Paul

Yeah they're huge and they're fat I'm my dude what like it also doesn't make any sense to why he's able to eat that cheat day and still stay pretty lean because anybody who's in bodybuilding can tell you that. 1 cheat meal. 1 cheat day will set you back a week and you'll put on water like crazy and it's fucking. Not good.

19:53.55

christophknoll

I mean the one the 1 thing I'll kind of defend on his part is that he is without a doubt the hardest worker in the room like.

20:04.54

Paul

Yeah.

20:06.46

christophknoll

And he that he's built this whole brand about around that but like it's not just the persona for him. He legit is the hardest first working person in the room. Um, and I think like he probably after eating that cheat meal probably goes all right I I messed up I mean he does it every week but like.

20:12.80

Paul

Um.

20:24.64

christophknoll

Internally I messed up it's time to absolutely crush it and I bet you he doesn't post a single picture so his cheat day is Sunday I think so I bet you he doesn't post a single shirtless picture that Monday and only we'll do it again on Tuesday just because he's probably bloated to the roof on monday.

20:38.23

Paul

Yeah, like so one of the main things I take to not get bloated when I have a refeed or cheat meal um is activated charcoal and it really does help a lot. So if you guys have a re feed. That's pretty. That's pretty big and you want to avoid bloating take some activated charcoal before and after and you won't feel bloated. Um, it's just pill form. It's super easy I can imagine how much fucking activated Charcoal I need to take for that fucking meal.

21:01.27

christophknoll

Or you can or or you can go to your local fire pit and grab a piece of charcoal from the ah from the bottom of the fire. Yeah, ah, we're going.

21:07.86

Paul

Yeah, just chew on that shit like an animal like a fucking animal like insert insert Joe Rogan's bear impersonation cheeseburgers e I love that clip.

21:20.16

christophknoll

We're going back to the we're going back to the primal ways that the what one of the ancestral tenants is chew on a piece of charcoal.

21:26.31

Paul

Yeah, the 9 essential ancestor tenants. Yeah, he probably would do that shit you use homes with bloating why would you take pill form activated charcoal when there's clearly activated fucking charcoal in your fire pit. Yeah so um, with that being said. Ah, kind of shooting the shit for 20 minutes let's get into the main topic for today. Um, so Duwayne Johnson has his own gym so he lifts whatever he wants and he has a good split. So let's talk about splits. Um.

21:50.18

christophknoll

Ah, that's lame. You got to have a better segue than that there we go.

22:01.46

Paul

So there's 3000000 different kinds of splits also speaking of which actually Dwayne Johnson spends so much money having his gym travel with him. It's fucking insane like like the amount of fuck you money he has to have that gym First of all and have it transported on a plane.

22:08.46

christophknoll

That's it's It's hilarious. The entire gym moves with him. Yeah.

22:20.43

Paul

And have a dedicated team build it for him wherever he is is fucking crazy like I don't want I don't even know if I want that much money like I feel like that'd be stressful having that much money like yeah I'd be like stressed people are going to try to steal it from me all the time.

22:24.95

christophknoll

Yep.

22:31.90

christophknoll

I Think that's also such like a I don't know maybe I'm not going to say Baller move but like let's say he flies into you know L a like and there's good gyms at L a him just openly like.

22:44.46

Paul

Oh phenomenal.

22:49.20

christophknoll

By bringing your own gym. You are openly saying your gym's not good enough for me. Ah.

22:51.84

Paul

So here's my other point of view with that So he he talks about how he gets stopped constantly in gyms to say for people to say hi I Think that's the reason why he does it I don't think it's less I think it's less about the equipment like obviously he picked all the best equipment and whatever agrees with him physically.

23:00.14

christophknoll

Or I'll that's it.

23:08.81

Paul

I Think it's a less about that and it's more about not getting bothered and he he's apparently from everybody says he's a really nice guy when you see him and take photos and all of that which is great I mean his fans are the reason why he's able to do all of this. But I think that it's so that he's not Bothered. He's able to train properly. You know have a camera crew with him and take photos and shit and. Not have to worry about a busy Gym. So I think that's ah, really what he pays that money for um, it's not the equipment. It's it's the experience. Iss being able to do what he needs to do Um, but again I think that it's crazy that people think that he could remotely be natural, but that's a whole nother conversation I think it's crazy.

23:41.96

christophknoll

Go.

23:46.92

Paul

Um, but yeah so to segue um I don't know what his split is at all I could tell he has a dedicated leg day. That's all I can really tell. Um, but that's something we wanted to talk about today is is um, what kind of splits there are out there in the world because there's so so many.

24:04.90

christophknoll

Well most yeah and I was going to say most of our listeners probably know what a split is but just to just in case. There's anybody who doesn't which is totally fine to like even some of the most simple terms that we throw out there.

24:05.74

Paul

Um, and what's the perfect split for you.

24:11.49

Paul

Um, yeah.

24:21.10

christophknoll

Can be things that people don't always have an idea of and that's totally fine, but a training split is quite literally just how you schedule your workout days and what workouts you do within those days. So like you heard Paul just say that the rock has a dedicated leg day.

24:21.98

Paul

Me.

24:31.00

Paul

Yes, like.

24:39.16

christophknoll

Leg day in itself is basically well that's part of a split you have a leg day then you have some other days for different muscle groups depending on what you want to target but it's quite literally just how you break up your workouts and then once you've broken up the workouts how you schedule those workouts. So.

24:53.48

Paul

Correct.

24:58.60

christophknoll

And it again. It's just to preface most of our viewers probably understand what a training spot is but just in case you didn't That's it which is actually someone asked me Ah what a suicide grip is after our chest ah um, video or.

25:03.66

Paul

A.

25:10.70

Paul

Fear. Yeah.

25:15.67

christophknoll

Podcast and I thought that's why I'm going to start defining like all the terms that we like you and I think are pretty ah simple but because to me I was like oh I don't exactly what a suicide grip is but then when I sat there and tried to explain it to him I Realized how.

25:19.55

Paul

Good point.

25:33.20

christophknoll

Wild that sounds to someone who's never done that particular grip. So not to not to derail there but that's what a training split is guys.

25:35.90

Paul

Yeah. Yeah, so um, if you guys ever have any questions or want us to address something on the podcast feel free to email us hgh@hhhcast.com I know we don't mention it that much. Um, but email us there and then our website hghcast.com on the individual episodes when they're posted to the site. They get automatically posted when we post up to podcast episodes. You guys can watch the video there as well as the audio. But um, there's a comment section so you guys can also leave comments on the website. You guys can like it leave comments. So. You guys wanted to ask us a question email us leave a comment. We also have a Youtube channel as well. So you guys can leave comments there. Maybe if we get enough questions from people. We might even have a whole question dedicated episode. Um, but we will cross that bridge where we get there. But in the meantime if you guys have any questions feel free to reach out hhhg.

26:32.82

Paul

HgH at hghcast.com and we'll address those questions so it's it's a good thing that you brought that up. Um, also on a quick side note we also had our best day ever as far as total listens. Um, so. You know we're a new podcast. We love all of you guys. We love everybody who's listening. We love all of our fans. Um, and all of our listeners but we had a 38 listen day which for us is double what our so our second highest is which is nineteen so that was extremely exciting. Yeah we hit one k we're at 1074 plays.

26:59.71

christophknoll

And we hit 1 k.

27:06.17

Paul

Which is so incredibly exciting. Um, we love you Guys. We Really appreciate you Guys. We have so far we have a unique audience of 60 different people listening um which is awesome. So. Ah, please spread the word if you guys like what we're talking about tell other people about it because we're we're We're only relying on natural growth right? now we're not paying for anybody to promote us. We're not advertising nothing like that. It's all up to you guys to spread the word and we do it for ourselves and we love doing this podcast. Um. But we also love having listeners too and I think that the more people we can reach out to the Better. So.

27:41.44

christophknoll

Actually that that's that's not entirely true I paid for an advertisement on my cast so on my cast it says Hgh and then I don't write the word cast because it's a cast see what a ah.

27:51.70

Paul

I put um I put h my Instagram now HasHDPodcast in it. Um I was like you know what? I'm gonna put this in here. So people you know, see it at least but um.

28:00.20

christophknoll

I I tattooed a tramp stamp with our ah logo on its every time I do like Rdls or something people see it.

28:04.66

Paul

Yeah, just as the hh podcast it is like ah I'm going to get a qr code on on my my ass scam I asked. Um, so that when I'm flexing earn like what I'm going to do is when I'm when I'm competing I'm going to put it like right in the smack dab middle of my traps when I do my back pose as a Qr code you can scan. And go to my podcast. Um, but yeah, no, you guys are great so please just spread the word I mean we're we're international. We got a good amount of listeners in the Uk which is awesome. We got Indonesia India Australia I mean we got so many countries now. Um we love you guys. We have a good concentration over Apple Podcasts

28:28.30

christophknoll

Ah, wild.

28:43.68

Paul

So we're working on getting video up at Apple Podcasts I know that a lot of podcasts. You guys prefer to listen to I mean I listen to podcasts and I prefer to listen to them versus video just because I'm usually driving or something like that when I'm listening but because ever want to watch the video I want available to you guys. Um, because a lot of people you know for instance who watch St Joe Rogan a lot of people like to pull up Spotify on their computer or something and watch the video when they're talking. Um, but so I want to have that at least available to you guys. So we're working on it. Apple's a little bit different than Spotify. We do have the video up on Spotify as well as a website. So if you wanted to watch it. You can watch it there for free. Um, and we don't. Do any sort of monetization. We don't do any for advertising anything like that we make $0 off this podcast and I don't know if we ever will. So we just love to do it for the for the passion of it and appreciate you guys listening? Um, so if you guys ever have any questions feel free to reach out to us on social media if you know us also email us h g h h h dot cat. Hgh at hdhcast.com or leave a comment on our website or Youtube um, but with that being said, yeah with being said, um I will talk about um I think we should start with.

29:44.85

christophknoll

And speaking of questions Paul what's the first training split you want to talk about.

29:57.93

Paul

What you shouldn't do I think is the better idea. Um, really the only split you shouldn't do yes, you really the only trading split you shouldn't do is seven days a week that's really the only one you shouldn't do no matter what muscles you're hitting.

30:01.61

christophknoll

So so my my training split from a year ago. Ah.

30:13.40

Paul

Um, I mean if you count like five days in the gym or whatever lifting and then you do two days of cardio or something like that separate. That's a different story. Um, but as far as like actual weight training. Ah do not do seven days in the gym. It's just it's it's more detrimental than anything and your our roi is really just not there. Um, and at the same time you're going to get ah, there's a threshold of progress you're going to make and it's just going to fall off. Um, so really, just do not do seven days I've done seven days in the past because I just felt like oh I'm going to be bed I and go seven days why would I take a rest day would I can would I have the energy and ability to go do 7 you don't got to do that. So. Um, just take the rest day. It sucks I know I hate taking rest days. Rest my today is my rest day I hate taking them. But you got to take them It's it's imperative to to your gains so that's the only split I'd say you shouldn't be doing um any comments stuff.

31:07.50

christophknoll

I mean the other thing that I'll throw out there is that for people who do have the mental health battle and the gym is the solid the like space of solitude is that just go in and do cardio if you're going to be in there seven days a week like Paul was saying like if you 5 weight training days to cardio. That's fine, but um, definitely it's not conducive to your gains as much as you might think it is like when I was hitting seven days a week I thought I was getting absolutely shredded and I thought I was on top of the world.

31:35.50

Paul

Um.

31:44.32

christophknoll

Um, but in reality the seven days a week you feel like absolute garbage anytime you're not in the gym and you don't train your body how to appreciate rest days like Paul Paul and I both hate taking rest days but our body appreciates it.

31:53.60

Paul

The.

32:00.10

christophknoll

When you take seven days of weight training your body doesn't understand how to appreciate taking time off. So that's also why it's not great for it I mean granted, you also if you're doing seven days a week you probably don't have as good sleep time anyways because seven days a week is a long commitment. Um.

32:15.25

Paul

The.

32:18.18

christophknoll

So you're probably lacking on your sleep recovery too which is huge in terms of your muscle building. So that's kind of why you want to shy away from it I mean I know when this podcast started I was on the seven day a week and I argued for it. But once I hopped off it I mean picking up the coach was a big thing. But. Hopped off the seven day split and then went to a 3 to 4 day split my body reacts so much better now in the gym you're able to push not just more weight but consistently push the weight that you want to.

32:40.92

Paul

Are.

32:53.90

christophknoll

Um, and progressively overload from there. So it's certainly a positive thing to take time off.

32:57.89

Paul

Um, yeah, that's so we've always talked about it we've talked about it a million times. You're really where you make gains is is your time off your rest time is going to be your time is going to be where you make gains. Ah, recovery is where you actually build the muscle so you stimulate it in the gym. You make those micro tearsers in your muscles like we' talked about and then you recover and repair those micro tearsers when you're resting really when you're sleeping but when you're resting to um so that's why you need to take rest days. That's what that's why it's imperative. Ah, so. 7 even days is just not beneficial. Ah nobody needs seven days in the gym honestly the the further you get in bodybuilding the less days in the gym you're going to be training some of the biggest guys ever I mean Mike Mencer is 1 example of that he was training two days a week but just training hard as fuck. That's not going to work for everybody which is why we're going to talk about different splits because there's so many different splits that people react to differently. Um, so I think that that's you know we we need to talk about the differences between them and that's the whole dedication for this episode today. But um, yeah seven days is just really not beneficial typically to to your gains. Um, so you know the next step down would be six days so what would a six day split look like um, a six day split is what I do personally um I feel that that's what I benefit from the most especially while I'm trying to get to the npc stage right now.

34:24.00

Paul

Um, and start competing and at the amateur level and hopefully pro level within the next year. Um, so for me my six day split right now for for a while now probably like at least six months has been um, it goes chest back arms. Shoulders legs arms because my arms are a weakness for me I need to kind of help promote that with 2 days in the gym training. Um so something to mention too is that this is this split this muscle group split is what benefits me from what I can tell. Um, when I started with my coach I had two chess days a week instead of 2 arm days. Um, so it would be like chest back arms chest shoulders legs or something like that or chest back arms shoulders chest legs something like that. Um. And the other thing that I always try to keep into account. Especially right now while I am um, basically growing in a sense is that I tried to focus on big musclesul groups are at least two days out so my back days separated from an arm and shoulder day. To my like day. So that's two days in between and then I got three days in between from legs to back because those are very large muscles groups and you want to give those muscles groups plenty of time to to recover before you hit something very very large again. So that's just something that I focus on.

35:51.79

Paul

Some people hit back and then they hit legs and then they go back and do chest and then arms shoulders. Whatever some people that's just how they react. It's just I've always had it where I've kept back and and legs at least two days in between so that's what works for me. Ah, however, you split your six days up is up to you if you have a six day split ah some people you know do Monday through Saturday I do so ah I do Monday through Saturday I was doing for the longest time Saturday Sunday through Friday um, so Sundays are my rest days now. To focus on the podcast and whatever else I got going on my life after the podcast. Um, so Saturdays typically I don't got much going on during the day. So I focus that on training and making sure I can hit the gym properly and usually we end up doing like grocery shopping and shit too. But um, that's just what works for me the best. And then I do back on Mondays and the reason I don't do chess on Mondays is because Monday is considered international chess day every day in the gym or every week in the gym. So I try to do literally the exact opposite of chess which is back. Um, some people a lot of people have kind of transitioned from chess not being. Dedicated to Mondays because of that. But I do back on Mondays because less people are using back equipment and more people are using chest equipment so that just works that's what works for me and that's what I found works for me. So that's just a six day split example but there's plenty of signs to go behind different kinds of splits which we'll get into but that's my split. What.

37:20.89

Paul

Prior to your I know your split is different now but prior to your to your hand breaking and your recovery right now. What? Yeah if you guys are looking at that video. He just held it up. He has a cast on. Um so but prior to your hand breaking. What was your split christoph and how did it work for you.

37:36.37

christophknoll

Yeah, so I one of my big things when I picked up the coach was that me and him talked about how I was in the gym every single day and the just the ability to do that meant I wasn't training with enough intensity. So.

37:51.12

Paul

Are.

37:53.89

christophknoll

The very first topic we addressed was intensity so we ah 1 took out three days so I work out four days and sometimes it even only turns into three days just because I am a very very busy person. So I tend to shoot for the 4 but sometimes it's. Just 3 um, but the way that the split for me is designed is that it's not set on days. So like you heard Paul talk about how his is Monday through Saturday and then his Sunday's rest day. Mine does not have any.

38:14.49

Paul

Are.

38:30.99

christophknoll

You know relation to the actual day of the week. It's just whatever day it falls in with the plan and I've gotten this is all prior to me breaking my hand so right now I'm doing formatted stuff from that. But essentially it was two days on one day off two days on one day off repeat. So it was in reality only a six day split but rather than it being a six day split that paused on the seventh. It's a six day split that resets on the seventh. So for example, if I did my first workout on a Monday I'd go Monday Tuesday train Wednesday off.

38:52.83

Paul

Um, and.

39:07.99

christophknoll

Thursday Friday train Saturday off and then it would be Sunday Monday train with Tuesday off and so it just continued to loop over on itself. Um, instead of taking the actual set days off and that's just for muscle recovery rather.

39:20.20

Paul

Yeah.

39:25.54

christophknoll

Rather than focusing on waiting on a time we focused on the recovery aspect of each muscle. So the first day of that split was my leg day and which I loved when it lined up with Mondays because like Paul was saying on a Monday everybody's in there doing either chest and I've seen a lot of arm work. Be done on on Mondays as well.

39:43.37

Paul

A.

39:45.46

christophknoll

Um, so then when I'm over there squatting it. It makes me feel good because nobody's at the squat racks on a Monday. Um, so I would hit Monday like or sorry for day one see I say days instead of the actual day of the week so day one is legs for me. And then day two goes into my um I want to say it's the back and buy hold on I got to pull it up and actually see um, it's either back and buy or chess and tries if I pull it up right now. Ah yeah, so it's just and tries on day. 2.

40:20.30

Paul

Are.

40:22.17

christophknoll

So legs day one chest and tries day two then day 3 is a rest day then day four would be back and buys with day. Ah, what do we get day six no day five I can't count day 5 being a really wonky. Ah. Delts abs and calves. It's kind of like a utility day. Um, and then day six is a rest day and then it resets to ah the day one of working out so it's a six day split that rotates or that ah loops itself. It doesn't actually.

40:41.13

Paul

Are.

40:57.92

christophknoll

Wait for set days. Um, and because of that my intensity has been able to be increased because I know that I'm getting the exact amount of rest days and the exact amount of workout days without having to worry about the days of the week so

40:58.32

Paul

Right.

41:15.45

christophknoll

Especially when I know like my utility day is coming up when like delts abs calves are coming up. Hypothetically that's a workout I can do not in the gym. Um, so I know that I have a little bit of leeway in terms of. What I need to do like if I need to schedule around doing like a homeworkout or something like that like I'm able to do that and fit that in. Um, but overall that split was designed to beat my ass and get me to train harder in the gym which it was doing up until two weeks ago when I broke my hand.

41:46.73

Paul

Um, yeah I mean.

41:48.31

christophknoll

So I'll just kind of build right into what my split is right now and that's easy because I don't have a split I am going in and training Whatever I can um so I can hit legs but I can't squat because I can't grab a bar. Um, So my leg days are a lot of machine work like actually exclusively machine work I tried to do some Bulgarians holding a plate because I can try and pinch a plate. Um because I have anyone watching the the video I have.

42:13.72

Paul

Ah, yeah.

42:26.20

christophknoll

Like 3 fingers available that I can try and pinch a plate with but pinching a £45 plate with 3 fingers is a little bit tough. Um, so I tried it so but I couldn't really do it so if anything if I were doing bulgarians or any other. Um. What would be going with free weight I would just have to go no way at all and just do full body weight and just rep out for a while which has its benefits. Don't get me wrong like that certainly has its benefits but it's not a full like leg day material. So I do.

42:51.50

Paul

Um, yeah.

43:02.64

christophknoll

I don't like it but I'm leg pressing again because I I ah I kind of shied away from leg presses once I started utilizing all of the better equipment at my gym. But since there's such limited things I can do I'm crushing that for legs. Um, so my leg days are still pretty solid. My my abs my ab workouts are still pretty decent. Although I'm no longer dedicating a day like I did prior because I can't really do much for delts. Um, so i. Just kind of pick up some ab work where I can I did try and hit I'd hit chest and back. Um the what was it yesterday chest and back yesterday and so this is where I mentioned it last week when we talked about it but unilateral movement is.

43:39.47

Paul

Are.

43:58.71

christophknoll

Essentially what my coach and I came up with not came up with but decided to lock into and focus on because of the arm. So unilateral movement is if you know your prefixes. The Uni is one. That's why unicycle the people ride on one Wheel. So unilateral movement is doing one movement instead of two sides. So If you're doing like lat raises. For example, you'd be just doing it with one side and my side that has the broken hand I wouldn't be doing that. Um, and so when I'm training now I'm.

44:22.94

Paul

Um, me.

44:35.71

christophknoll

Focusing on not doing heavy work on the the 1 side lifting because then I'm gonna become lopsided and I don't want that but what I'm doing is I'm providing a good 3 maybe 4 sets of high rep lower weight just activating the muscle.

44:42.60

Paul

Yeah, yeah.

44:53.79

Paul

A.

44:54.56

christophknoll

Um, for whatever I'm working and that allows the neuropathways on the side I'm not using to still maintain or still open up and still receive information and while they're not themselves working out the um world. Words ah god there's a word I really want to use right there and I can't think of it. Um the oh the receptors on the side that I am not using beside that's dormant they actually are still receiving information and while the muscle is not being stimulated. It's still thinking about it. So it's a way to prevent muscle deterioration that normally arrives around the three week Mark if you just completely cold turkey the gym. Um, so because of that my training split right now is not really a training split. It's get to the gym when I can and work out what I can when I'm there. Um.

45:36.34

Paul

Yeah, yeah.

45:49.72

Paul

That's what's important right now.

45:49.80

christophknoll

So yeah, and while it's not favorable and mentally this is the toughest thing that I've ever had to go Through. We're just fighting through it and it also doesn't help that I started a new Job. So My diet's out of whack because my timing on meals and everything is. All over the place. So I lost a pound this week even though I'm supposed to be going up and it's been a rough time So we're just focusing on maintaining muscle and not actually building anything right now and focusing on you know, recovery over everything.

46:23.26

Paul

Yeah I mean that's what you really need to be focusing on now is recovery, especially for your hand I mean the faster you can recover the faster you can get back to your normal split. So like that's what's going to be important in that sense.

46:33.14

christophknoll

I did I did text you about this but I ah looped my hand into ah a or I looped my cast into a handle on a cable machine and started wrapping chest flies and it it I It was painful the whole way through. But. Pain pain is Temporary. So I Just fought through it.

46:55.57

Paul

Yeah, yeah, no I mean I think that um I mean how was the pain was it in your hand like what kind of pain was it.

47:02.18

christophknoll

Oh God it was terrible I mean because when you do chess flies you want to have your pinkies come together almost when you're like coming through and so my pinky is what's broken in my hand so I was suffering. Um.

47:07.87

Paul

All the all the weights on it. Oh.

47:15.87

Paul

Yeah, you'd have to really shift the weight to like between your like or among a thumb.

47:21.18

christophknoll

Well I have this? Ah well I have the Hook. So The the handle went right there and I hooked it with my thumb but even still when you do a chess fly and then extend outwards you're flexing almost the bottom side of your forearm in hand because you have to do that in order to. Move your your arms out in that way and I'm not going to half as a chess fly and not do the form that I want to like I could just go straight out but that's not going to activate it the way I want it to So I Just kind of fought through the pain.

47:40.63

Paul

Yeah.

47:55.85

Paul

Yeah I mean that doesn't sound fun. That's for sure. Um, but yeah I mean I think that you really should be focusing on recovery right now What you are and I can only imagine how annoying the unilateral shit is because building up like.

48:07.90

christophknoll

I actually I texted my coach last night and said I need alternatives because I can't do this and he.

48:11.51

Paul

But that one.

48:19.16

Paul

I.

48:20.14

christophknoll

And well we take we took a look at the cast and we tried to figure out some ways but because of how long the cast is on my arm. There's literally no other way to do it. So I like we thought about wrist wraps over it and attaching it to a bar but because of how long the cast is it's just not going to work so I have to.

48:29.12

Paul

Um, yeah, um.

48:32.21

Paul

Yeah, yeah.

48:39.19

christophknoll

Ah, have to deal with it now which sucks.

48:41.10

Paul

What about um, did you guys take a look at like ah like those straps that have the hook on them so you can attach them to like cable machines.

48:48.63

christophknoll

We haven't but I'm also not trying to pick up a a piece of equipment that I'm going to use for six weeks and then never again. So.

49:00.11

Paul

I mean I think I don't know how much they cost but a lot of gyms even sometimes supply them because people will use them on their ankles for like glue kickbacks on cables or like like sad lateral raises on cables or something. It's just an idea not that you have to do it I don't know if that's even an option but that's the route I would look ah.

49:07.10

christophknoll

Um, yeah.

49:16.11

christophknoll

I Think another thing go ahead. Sir.

49:17.99

Paul

Especially like yeah I was gonna say especially if I knew if I know that it's gonna be a little while like for me if I was in that situation I would try to find the cheapest one I could and just be like you know what? this is what I'm going to use at least for the next six weeks and even after that you could still use it for satterlaal raises and. You know, anything else you wanted to use it for so. Um, and I don't I don't think it'd be like really that much of a financial investment. But if you don't find the value in it then that's fine. It was just a suggestion to maybe even look into it but I have no idea.

49:47.39

christophknoll

Yeah I think another thing too that not even my coach but my my orthopedic doctors trying to get me to avoid is that even if I did have like the what's it called the claw where it's it. It's just on your wrist and then it's that metal attachment that hooks On. Um, even if I have that I'm pulling from my wrist. Essentially I'm still going to be stressing my hands and forearms because you still do it and I think that's what my doctor wants me to avoid because.

50:04.48

Paul

Yeah.

50:15.19

Paul

Yeah.

50:21.35

christophknoll

I mean I can move my finger right now I mean right now I should be feeling pain but you know I've numbed it down. But um I think that's more or less what he's wanting to avoid because we're trying to isolate the the bone entirely.

50:23.74

Paul

Um, yeah.

50:34.75

Paul

Yeah I think um I mean besides whatever you need to do to train I think that it could have been way worse. Um I think that ah you could definitely look. Yeah, you could definitely look at it like this could have been way worse ah than it was I mean my brother. Um.

50:41.91

christophknoll

Yeah I could have broken my whole hand.

50:51.74

Paul

Broke his I think it was like his elbow in just the perfect spot falling off a skateboard and he had to get a cast from like the middle of his upper arm all the way to his wrist so he had to keep his elbow at a perfectly like the same bent angle for like six months so it could be way worse and I remember him having that and like.

51:03.50

christophknoll

And yeah.

51:10.99

Paul

The first couple weeks like he like I can only imagine the restraint on like my body with that like because you can't move your arm. So it's like you probably freak out like I probably freak out for the first day cause like you can't move it like it's it's such a sensory thing. Um, it's like people who lose a limb. Like they they have like actual psychological issues because they try to move that hand or move that arm or limb whatever it is and it's not there and that's where phantom pain comes in. So I think that with your hand I think you could have been way worse and you still can move your elbow. You can still for the most part do anything you need to do and you still have movement in your fingers and everything too. So it's not like your whole.

51:34.18

christophknoll

Yep.

51:46.70

Paul

Hand is casted off. Um, so that's good too. But um, with that being said, that's what's working for you right now. That's what you need to prioritize. So um, people who don't have a broken hand don't necessarily do what he does. So. Um, but if you have an injury of some sort then kind of take some take some notes from what he was just talking about ah because recovery is is way way more important than making gains in the gym when you're trying to recover from an injury whether that's you know a torn muscle torn ligament a broken bone. Even being sick if you're sick take the fucking time off dude like stop going to the gym if you like I will take a day or two off if I have a head cold and like yeah like I shouldn't go because I could get other people sick. But I also don't go because I feel terrible and my workouts really not going to reflect um, anything worth doing so. Just take the time let your body recover and then get back at it and and at the same time you know I know people who somebody I know recently a buddy of mine. He he had to um, take two weeks off from the gym because he got he got sick. He got um I forget I think he had a head cold and then he got pneumonia or something like that. It was something bad. He was out of the gym for two weeks um and he he lost a lot of he lost a lot of weight that he was trying to put on and um, he lost a lot of strength but it's going to come back. There's this thing called muscle memory and it'll come back. You'll gain the weight right back. It's it's all superficial. The shit's only going to be gone for a couple days and.

53:15.11

Paul

Once you start eating again. Once you start training it again. It'll all come back. So just give your body the time that it needs. Um, if you have a surgery coming up Really do what your doctor says don't say oh my doctor is a bitch or postsy or whatever like because that's the that's what the social media is kind of pushing right now was like fuck my doctor I'm new to what I want.

53:24.57

christophknoll

See.

53:31.32

Paul

No trust what your doctor says is the reason they went to medical school and there's a reason they do what they do So your hand specialist doctor that you went to He knows what the fuck he's talking about I went to a hand specialist.

53:39.43

christophknoll

Well, it's actually I was going to say it's actually the same dude that repaired my elbow last summer. So I already have a good rapport with the guy.

53:46.99

Paul

Okay, nice. Yeah I went to a um hand specialist. Um, you know I went to when I split my hand. Um I went to a guy a doctor um might have been an orthopedic or something and hes just like look you know I I don't see the issue. So I'm gonna hand use I'm going to send you to a ah hand specialist. So I went to the hand specialist and he said look this is what's happened this is what we're going to do. We're going to make a splint basically and when whenever you you can wear it for the next six weeks um I could take it off whenever I wanted so I didn't have to wear it constantly. But trust what your doctor says because there's a reason why they're there and there's a reason why they do what they do. Um, so listen to your doctor listen to your doctor over anybody else. Do what your doctor says? Um, so with that being said, ah, recovery splits are very unique, very different from regular training splits ah your recovery split. Will. Dependent on what you're recovering from and that's if you're able to train while in recovery, um, stop is able to he's lucky enough to be able to train while in recovery if you broke your leg. It's gonna be much much harder to train in any way. Um than it is to you know if you broke your hand even if you broke your arm breaking your leg is way harder. So um. He's lucky to have broken just his hand and can still train decently especially legs. So with that being said, there are many many other training splits that you can. You can go off for for proper training. Um, you talk to anybody they're going to have a different split than pretty much anybody else. Nobody has the same exact split really.

55:15.38

Paul

Um, really at think the day. What's gonna it's going to come down to is what your goals are so you should base your splits off of what your body responds to what your goals are so if your goal is just staying healthy then you don't really need to do anything complex. You maybe a push pull day and a leg day for your split and then maybe like an accessory day with cardio or something. Um. Or you know if you're bodybuilding then that's when you get more complex so as far as getting being new to the gym. A good split that I kind of recommend to a lot of people is like a chess tried day a back by day a shoulder day maybe with some abs and then a leg day. Um, so that's a 4 day split. Um you could do like 2 1 1 off 2 1 1 off or you could do four days on three days off it all just depends on. However, you wanted to structure it. But that's a good starter split. Ah it gives you a general idea of the pushing muscles in your body then it gives you a good idea of your pulling muscles. Then you work on the muscles that aren't worked on those three other days and then you do a leg day. Um, so that's a good split to start off with however you wanted to structure that's up to you. Ah so you could do like I said four days on three days off 2 on 1 off 2 on 1 off you do 3 on 1 off 1 on 2 off, whatever it is. Um, but that's a good example of a push pull split. Um, there are also other splits as well. Um, that incorporate kind of that structure where you do like chess and buys back and tries and then you do like shoulders or something on another day or you can you become buying shoulders with chest and you do a like day.

56:50.98

Paul

Um, the difference with that is that on your chest day. Your biceps aren't being worked because you're pushing with your chest so you're able to essentially superset or ah work your biceps when they're not fatigued at all and then samepath with your back. Your triceps aren't working or they shouldn't be working when you're hitting back. And then you're able to properly hit um, a muscle group that isn't fatigued. Ah so that's another example of a good split. Um, if you're new to the gym or well relatively new to fitness but you want to get into bodybuiling a good split that I recommend to people for that. Um, just to kind of se to that would be like. A chest day a back day at arm day a shoulder day. Um, so that's four days right? there and then you have a quad day and a ham and glute day and the reason I say to split up your leg days regardless of where your legs are at it gives you good foundation to understand. Ah, how to properly hit leg muscles because your back is your back. It's going to take some time to build some muscle you know muscle my muscle connection. Ah, it's not like you can do like a Terrace major minor day and then like a lower lat day.. It's not.. It's not really how your back works but because you have anterior muscles. That that fight each other essentially in your legs. You're able to split them much like how you can split chest and back. Um you can have a quad day. You can have a glute day. You can have a ham day. But I think you could should do quad day. Maybe some cabs in there and then a ham and glute day that'll build a good foundation. Um, for ah.

58:26.10

Paul

Your leg day or for your physique in general. Ah so that's something that I would suggest to people who want to get into bodybuilding or kind of starting their journey in bodybuilding and especially for those that don't have a coach. Um I think a 2 day leg split is very very beneficial. Ah, and. With that being said, you don't you also don't have to hit each muscle group as as as hard. So when you're doing a one day leg split you typically are in the gym longer because you're hitting all of your muscle groups. But when you do a two day leg split quads you can do like 3 or 4 movements and just fucking toast your quads in like 40 minutes um and then do like ten fifteen minutes of calves if you don't have the genetics for calves or something and then you're done um, ham and glute. You can do like 2 to 3 movements for each and then you're done so when when I'm in the gym for a leg day I'm in the gym for like an hour hou hour hou hour and 15 but if I were to split it up I'd be in the gym for no more than like 45 minutes as far as actually weightlifting goes. So that's what I would suggest for people who are new to bodybuilding. Um, so those are just a few different splits that I suggest um stuff what did you start off with before your coach. What was your but I know you did seven days but like was there every time that you did you didn't do seven days before your coach.

59:36.23

christophknoll

Yeah, um, before touching it to that I think when Paul was talking about the splitting up of of split splitting up a splits ah the split that has ah.

59:50.60

christophknoll

Focusing on just chess then ah biceps ah, etc, etc. That's isolating individual muscle groups and the reason why that's kind of like your introduction into the bodybuilding world is because we scrutinize every last detail on our body. So when we know that there is a particular area. We want to focus more on.

59:52.92

Paul

Yeah.

01:00:02.58

Paul

Yes.

01:00:08.85

christophknoll

Will engage far more intensely on that particular day and then maybe give it it like more rest and that's that's just what like the the thought process behind that um prior to my coach and prior to the seven day split

01:00:14.85

Paul

And.

01:00:26.34

christophknoll

I was doing I was doing essentially a I mean I was working out with a group at that time so we were doing. Yeah the Pf days. Oh um, it would turn itself into a dedicated leg day. Ah.

01:00:33.96

Paul

Pf Get old Pf days.

01:00:44.42

Paul

Yep.

01:00:45.48

christophknoll

And then we also did cardio before and after which is not great. You want to be doing your cardio after your lyft um like well yeah, but I mean we were running before each workout. Yeah this this see this is what I like to reflect on because it.

01:00:51.12

Paul

You can warm up with like walking on a treadmill or something that's one that's 1 thing yeah I wouldn't I wouldn't recommend that.

01:01:05.30

christophknoll

Helps remind me like coming from knowledge of or 0 knowledge into what I'm doing now and then you know year from now I'll laugh at where I'm at now. Um, but yeah, it was a dedicated leg day a dedicated push day dedicated pull day and then.

01:01:13.53

Paul

Yeah, yeah.

01:01:23.93

christophknoll

I forced the group to do abs every single workout. Um, so we did 3 ab movements every single workout. Um, and then additionally calves built into every single workout as well. So across that we were in the gym for you know 4

01:01:26.69

Paul

Then.

01:01:43.35

christophknoll

Maybe five days a lot of the time it was never like excuse me. It was never like a set day. We never did like Mondays we're doing legs. We never We're never doing like we're doing two days on one day off it was just we'd hit the group jet and if we wanted to go to the gym. We'd go to the gym. Um. Granted I probably went more. So oh when they didn't because I wanted to be in there more often, but that was more or less how we were handling it. Um, which is wild to me now because I would I there's days when I don't want to be in the gym and I still go because you know we're disciplined at this point. Whereas um back then if I didn't want to go is like all right? we hop it on ah or we hopping on for video games and so we we really were just motivating each other at the time it wasn't a lot of self-discipline. So if more than 2 people of that group weren't going. We probably wouldn't be at the gym. Um, and so there wasn't like a true split like there weren't set days. There weren't dedicated rest days or anything like that. But the the workout split was a pretty lifestyle style or lifestyle. Um.

01:02:48.78

Paul

Earth.

01:02:59.11

christophknoll

Intentioned workout where it was you know progressive overload but it was more so from the ego side of things trying to hit Prs and front of your friends and stuff like that. So it wasn't actually tiered towards true hypertrophy not like I knew what that was back then? um.

01:03:15.20

Paul

Yeah, yeah.

01:03:18.37

christophknoll

So it was kind of a really wonky workout and I mean I don't mind working out with people now I don't do it a ton. Um, but I certainly don't think I would be able to get the workout that I wanted in a group any larger than 3 people.

01:03:28.77

Paul

Ah.

01:03:36.52

christophknoll

Like that's I just I can't get what I need to out of it because there's too much wait time in between sets. There's too much talking that I know I'll be doing because I'm a very social person. So for me that that kind of workout just isn't the way to do it anymore.

01:03:45.81

Paul

Death.

01:03:53.38

Paul

Yeah I hear you? Um, yeah, it's It's tough because like when you're when you're newer to the gym. It's harder to um, kind of separate like if you're training in a group. It's hard to separate yourself from that group because. Lifting in a group or listening with other people is a lot of time more motivating. Um, but when you get down to the nitty-gritty of things especially in bodybuilding. Um I'm I'm like this I almost prefer to lift by myself because I'm able to you know lift the way I need to lift hit the sets I need to hit and. Train when and where I want to train. Um I don't have to rely on anybody else to show up I don't have to train Anyway, anybody else trains because for me I'm very particular on like my chest day for instance because my shoulders react to different movements in different ways. Um, so. Have to kind of focus on it in that sense. Um, so it is It is hard to go from kind of lifting in a group setting to lifting in a solo setting and it's almost it's it's sometimes almost like a mental game too because. It kind of sucks like you see like a lot of people on social media lifting with their friends and taking videos and shit and getting hyped up. But then like you're just by yourself listening to music and just lifting and leaving um but I think that also comes down to discipline versus like Motivation. Um I Tell people all the time that just.

01:05:16.23

Paul

You know it comes under discipline and I don't care if you're motivated for the gym. You gotta hit it. You know it's just you gotta go you gotta do it? Um, so it's good that at least that now you have a more focused split and you can recognize what you were doing back then and that that's just called personal growth so you just you've grown since then which is good. Um. I've I've been the same way I look back I'm like what the fuck was I doing I had no idea what the hell I was talking about. Um and I'm sure like I've said before I'm sure in a few years we'll look back at these episodes and be like what the fuck are we talking about? There's all this new information now we've learned a lot like you know we grow as people. So.

01:05:36.60

christophknoll

Boom.

01:05:50.91

Paul

You know people might be listening to this and they're like what the fuck are they talking about and they might have more knowledge than Us. You know who knows but ah, this is just the knowledge that we have now and it's good that you you can at least recognize that from the past and um, you know with that being said I mean. When you're lifting with a group. It is harder to hit a specific split because everybody's kind of trading a little bit different when I train with other bodybuilders. Ah, it's kind of hard to line up what they're hitting when what I'm hitting because a lot of times. It's very very different.. It's usually the opposite actually a lot of I see a lot of guys doing the opposite of what I'm doing So It is harder. Um, to train that way. Um, so people. Ah there there is some benefit to training with someone when you have a spotter to go to absolute failure. But um, some people feel that they work out better. But when they have someone to compete against when they're lifting with them for me I mean bodybuilding and. Inherently, it's very very competitive but ah for me I don't want to have to compete with somebody I'm trading with there's a reason I'm doing things and I don't want to have to think that oh I'm Weaker or I'm doing something wrong or I'm doing something different where at the end of the day we all have our own ways of doing things. So um, you're training with a group. It's it's hard to keep a split in. At the like when it comes to splits really where the studies come in and what they found to be beneficial is that it comes out of volume rather than your actual split and a lot of time to hit higher Volume. You're going to need to.

01:07:15.56

Paul

Have a more spread out split. That's why I have individual muscle groups because I'm able to hit higher volume and that's just what works for me, but the studies have really just found that higher volume is what matters and when you're training with someone or training in a group. It's harder to hit higher volume because you end up resting for a long s time in between sets. Waiting for everybody to hit everything or if you're super setting or something wait for everybody to hit everything. It's it's not gonna be the best workout you you had you know Um, the last time I lifted with a group was 4 of us and I was resting for legit like 5 minutes between sets. Um which like kind of sucks like I felt strong the entire time I never was really that fatigued. But when I'm like. Like it I was a back day and then I went and trained the same exact back day my own and I was fucking wiped because I had like almost no rest like 45 seconds to a minute of rest and did the same movements and I was done in half the time less than half the time really? Um, and I just felt fucking toast. Um. So you know that also needs to be taken into account when you're training with a group is how how are we going to keep up our volume. How are we going to keep our arrest times down ah should we superset should we? Um, you know do Xy or z for sets and reps and and just make it quick. Um, how should we do this and that's the kind of questions you got to ask yourself when you are you know, lifting in a group setting. Um because it does it does kind of affect. Um, how you're training so um, or how your your body's going to respond so just for me and staff. It just works out better that we just lift by ourselves and this's just.

01:08:46.48

Paul

How we do it not that that's the best way of doing things is's just how we do it? Um, so other splits that you could take a look at too. Um, is you were doing the 3 on 1 off and 2 on 1 off prior to your hand issue correct. That's what you were doing before. That's what it was.

01:08:59.54

christophknoll

no no no two two on 1 off 2 on one off and then looped. Yep.

01:09:06.18

Paul

Okay, yeah, so 2 on 1 off 2 on 1 off There's also 3 on 1 off 2 on one off which is a 6 which is a 4 7 day split sorry 7 day split so you can keep the same days each week. Um, so I know someone who benefits drastically off that I've done those splits before 2 on one off through on one off and then you know so on and so forth. So. For me. Um I didn't really like it that much just because I didn't like that extra rest day and at the time and really anytime I'm doing it that rest day almost always falls on a weekday which I just be working and then when I'm done I just do nothing I'm like like what the fuck am I supposed to do with my time. It's not like a weekend that. I mean it's usually one day is a week weekend day and then the other day is a weekday so the weekend I can kind of fill my day but like when I'm working like I want to go bull off that steam like I've been cooped up in my house I mean I work remote. So I've been cooped up in my house all day. Ah you know working I want to go exercise I want to go do something I want to get off my feet. Or get on my feet and get out of my chair. So for me, that's harder, but some people respond very very well to that? Um, that bigger that big the giormous bodybuilder I talk about I think he's either 2 on 1 off 2 on 1 off or a 3 on 1 off 2 on one off I forget I think he's kind of swaps back and forth. Um. But that's what he responds very very well to how you structure those splits is going to be up to you. Um, the way I used to do it was when I did 3 on 1 off 2 on went off was I think I did chest back arms.

01:10:40.71

Paul

Then rest then I did shoulders legs then rest and then did it over again. Um 2 on 1 off 2 on 1 off, that's harder because I typically do muscle group splits. So for me, it would probably like if I were to do that now. Probably what I would do.

01:10:41.64

christophknoll

M.

01:11:00.38

Paul

Excuse me probably I would do is chest back off arms shoulders off then legs and then rotate that so then to be legs. Chest off back arms off. Shoulders legs off whatever like so that's how I'd rotate it I would it wouldn't be the exact same split every week or every you know block it would kind of be like 2 on 1 off 2 one off and then one on is kind of the way I would structure it. Um, that way I'm hitting all the muscle groups I want to hit. But for me a six day split works well because I'm able to work in that extra arm day because that's really what I need to work on right now. I I sent a front double to my coach and um if you have a coach you know what? it's like when he picks apart your physique and he picked it apart and. Told me on my weaknesses and one of the biggest things he said I need to work on is especially my triceps or really need to work on my triceps. It's not so much. The size is more just the peak. He just wants me to work on the peak of my triceps and peak of my biceps to make sure that when I'm doing a front and double. Um they they peak a bit more. Um, so for triceps it's more of like almost like a drooping kind of look kind of bows downwards where biasceps obviously peaks upwards. Um, so that's what I need to work on That's why I have a 2 arm day split but the other thing to take a look at too is if you have a split where you're hitting.

01:12:22.39

Paul

To the same muscle group twice. You need to do less volume each training day so prior to the two day split of arms. What I was doing was 5 movements per side so 5 Bicep Movements 5 tricep movements and I'd superset it I'd super set. Basically every single movement. Um. But now what I do is three per side I do a superset to start and then the rest of the day is single set so I don't super set anything else. Um, well that's not true so I do well I do fstseven super set which is no rest in between and I do cable curls and. Trisetp pushdowns with a bar and I superset that that's on both of my arm days but each arm day is a little different I have a Tuesday arm day and a Friday arm day each arm day is kind of flipped. Um, so I start with preacher curls on Tuesday I start I end with preacher curls on Tuesday but start with preacher girls on Friday so I flip it. But the only supersets I do is the fst 7 super split or super set. Not super split super set. Ah and then the rest of the movements. There is no superset I rest that those muscles and get back into it. Ah so that's I did that because I have two days now to hit them in the gym. So'm able to let them recover um I need to let them recover a bit more than prior because I could hit them really hard and train super super hard before but because I have two arm days.

01:13:51.57

Paul

I need to allow them to recover within those two days and allow them to recover in between sets and not be super super fatigued by the time I go home. But that's just what works for me now and that's how I'm able to gain more arm arm size. Um, so that's something you need to take into account when you're training two days ah ah for muscle group and I was doing two chests days. Think I was doing 4 movements total per chess day I think but right now I'm doing like 6 or 7 with some supersets. So ah, you need to split it up more when you're doing 2 muscle groups in a week so that's just how that split should work.

01:14:18.69

christophknoll

Um.

01:14:25.91

Paul

Um, most people especially starting out. You don't really necessarily need two days on a particular muscle group if you're going for bodybuilding just kind of build the foundation when you're starting out is build the foundation build the mind muscle connection just build your experience in your form. And then from there if you start with a coach or something like that and you really want to start taking it to the next level to actually start competing within the near future. You know, maybe next couple of years that's when you need to kind of diagnose what your weaknesses are what you need to improve upon and they kind of go from there and ah these splits to something to mention that. You know mean stuff take a look at especially that he has a coach is that when we're hitting these muscle groups we're targeting specific muscles and specific looks that we need to improve upon so when I'm hitting a back day I'm I'm not just hitting a general back day. My focus right now. It's width not necessarily thickness. It's width I need to build the width in my back. Um I do need to build some thickness too. But if I have like sixty forty so like 60% width and 40% thickness. That's what I'm focusing on where if you're just hitting a general back day. You're just kind of hitting you know, essentially everything and trying to build thickness and width at the same time but I'm focusing more so on width right now. So. That comes on in individual training days and you need to kind of pick a part. We need to work on and when I'm doing ches. Um, when I had 2 chests days I'd have like of more focus ches day on like Stern Stern Ches day which is kind of like the middle of your pack and then I have more of like an upper chest day focus.

01:15:54.80

Paul

Ah, so I had them split that way. So ah, there's different muscle groups. You need to take a look at as far as like what needs the work and then that needs to be incorporated into your split depending on how your split is structured. So if you have a structured split of 2 days for 1 muscle group then attack it differently if I had two back days. I do a thick back day and a width back day. So my thick back day would be a lot of like neutral grip rows um neutral grip pull downs and like single arm rows or something like that. Maybe some deadlifts or rack pulls if I was focusing on width for a back day I do a lot of like wide grip rows wide grip pulldowns. Um, I'd even do like ah like ah essentially like parallel single arm rows where you kind of row like ah like a bar when you're you're bent over kind of like I don't know how to explain it. You're focusing on a terrace major minor and kind of like your rude deal. A little bit kind of like rear Del Rose so that's what I would focus on is a lot of wide grip stuff to really build that width and then when when you're doing your thickness too. You can focus on your lower lats too so that would be like you know you can do like your underhand rows or um, your like 45 degree lat pull down something like that. So. That's how it structure back day for instance, so you're split. Also kind of rely on whatever you need to build upon so that's something taking into account if you are experiencing the gym if you're new then that's when you need to kind of consider what days in the gym you need to do six days on you know 1 off 3 hree days on 2 on 1 off 2 on 1 off or 2 on 1 off to one one off. So.

01:17:25.80

Paul

Something they take into account not just the days in the gym too. You got any comments.

01:17:29.90

christophknoll

Well I was going to say in regards to new people in the gym and this is not new to bodybuiling This is new to the gym. Um, there is the full body type splits to that are beneficial. Um, so a pretty common one that.

01:17:37.45

Paul

Yeah. This is true.

01:17:48.48

christophknoll

You see for a full body. Is you do the 1 but one day on one day off one day on one day off one day on one day off and then your seventh day you you probably throw another rest day in just because by the end of the week you should be fully fatigued. Um, but essentially what these workouts look like is that.

01:17:53.77

Paul

The.

01:18:07.69

christophknoll

You are hitting every single and major muscle group. So you're going to go hit 1 thing for delts here. Go hit chest one for back one for bisupp one for triceps maybe 2 for legs because you probably or maybe 3 even because you want to do quads hammies glutes. Calves if you calves abs are kind of accessory pieces. Um, and basically you hit 1 an exercise for each of those particular muscle groups and you still want to be working like you don't want this to be like ah like a walk in the park type workout you're still going to be.

01:18:39.21

Paul

Um, and.

01:18:44.49

christophknoll

Progressively overloading and strenuously fatiguing your muscles but you're hitting every single muscle inside of that one workout um generally you'll feel pretty good after these workouts just because you know you put your body through an intense day of working out. Um rather than you know. If you had like ah like Paul talked about a dedicated arm day like walking out from a dedicated arm daye your arms. You know you worked those real well but the rest of your body didn't get anything or generally didn't get anything with a full body workout on the other hand you know that every part of your body is well worked and it's going to be.

01:19:20.29

Paul

Yeah.

01:19:23.32

christophknoll

Um, feeling pretty good. So that's why you need to also really prioritize those rest days. There is no way in any world you can run a seven day ah full body split because you're just not training intense enough. Um.

01:19:32.71

Paul

No.

01:19:38.74

christophknoll

So The full body one is certainly beneficial for getting into the gym to start and starting to really identify your strengths and weaknesses in the gym. Um, because a cool rule of thumb I'm not going to say good but like cool is like for squats if you can double your body weight or like stuff like that. So with full body workouts. You're able to identify throughout like very easily throughout the week. What you're able to move for weight and where your strengths and weaknesses lie where you need to improve on where you can probably take a backseat and work harder on something else.

01:20:14.33

Paul

You know.

01:20:16.20

christophknoll

It really helps set like a Baseline I would not recommend it for I mean okay I wouldn't recommend it for continued use on a um on a you know so the split should not be something you do your entire life I Really don't think you should.

01:20:32.83

Paul

Yeah.

01:20:35.60

christophknoll

Because even at a lifestyle side of things this is more so getting your you're like gathering information at this point and it's cool like it's nice to do it and I certainly recommend everybody do a full body like just one full body workout once a month or something like that just to give yourself a good cooking. But um. Do it for years and years that really doesn't have much benefit because you're not giving yourself the intensity that you should be um, of course that changes once you get into the older ages. So if you're pushing. You know the retirement ages it probably is a good idea to keep doing this the rest of your workout days just because. You're probably not moving the way you were when you're pollinized age. Um, so just also for your own health like your bone structure and your muscle health you want to be training it at a way that you can activate them without you know, destroying them. So. It's certainly a beneficial workout split to use given a particular situation or new in the gym I don't know. Did you ever do a full body split like that when you first got into it because I know yours was based on the tapes. So.

01:21:44.42

Paul

Yeah, um, I never really did a full body split um for me. So here's the thing with with from what we found with with science is that it takes 48 hours for muscle group to recover. So some people argue that. The way you should do it is you should do a full body day and then rest two days and then hit a full body day in the rest two days because they're like well that's technically ideal because you're hitting each muscle group as often as possible for recovery. That's not necessarily how it works. So yes, it takes 48 hours for a muscle group to recover. But look at it this way. It's like like you're majoring in college or something like that. Let's say your major is like biology. It's like saying you're taking a general science class versus taking specific classes for biology. It's like yeah, you're gaining the scientific knowledge kind of that you need for biology in that general science class. But. You're not gaining specific knowledge that you need to actually benefit you in biology. So it's like yes, you're exercising and yes you could potentially make progress with a full body split but you're not making your full potential. You're not getting your full potential out of it. Um, there are health benefits to having full body days. Um, a lot of like ah lifestyle people do that you know they'll do like kettlebell swings and fucking like sled pushing and shit like that where it like helps your whole body workout and you know if you have like a sport like football. They do a lot of like full body days because it helped with your overall just core strength and strength.

01:23:12.21

christophknoll

Ah.

01:23:15.31

Paul

On the field in performance. But when it comes to actual hypertrophy which is what this podcast is focused on full body is not the way to go. Um, there are benefits to it. Ah, we just would never recommend a full body split. Ah if you were to do something remotely full body. And that's the way you want it to go because you don't want to be in the gym that often what I do recommend is a push day then a poll day then off for however, long, you need to be off. Um that way. You're you're not hitting your whole body. You're hitting half your body one day half your body the next and then you're moving on to your rest days and then you go back at it so that would be like chess tries um glutes and quads and then you do like back buys hamstrings and calves like that would be. And do like 2 movements each or something like that would be. You know you might be in the gym for like hour hou hour hou hour and 15 maybe if you if you go kind of on the lower side for rest time but that would be what I would recommend versus a full body a full body day just is very hard to find the benefits out of um, you know you can have health benefits with it. Um, stay active when you are older if you're over probably 70 I would say like do a lot of walking do a lot of very very lightweight movements with dumbbells and stuff and yeah, just just staying limber um is what you need to focus on if you are on the older side um of things and.

01:24:31.80

christophknoll

Lightweight.

01:24:40.46

Paul

Ah that's what I would recommend to people like that and just keeping your cardiovascular system healthy keeping your joints healthy keeping your bones healthy That's what you need to focus on at that point. But if you're on the younger side especially focusing on bodybuilding full body splits are not the way to go. Um, even even push pull legs is still like. Very iffy whether or not that's even truly beneficial versus like a body part split focus. Um that we've been talking about so full body has its place just not in bodybuilding and not in strength training. Um strength training obviously is a different animal to talk about because. Ah, the way power liftation strength trainers focus um, don't even mention power builders I hate that fucking hate power buildingd topic but strength training. It's a lot of 5 by 5 sets or you know couple rep sets up to 5 um and they do the. Main movements which is bench deadlift and squat and they do that like you know every day or every other day in the gym and that's what they focus on so they're not necessarily hitting every single muscle group but they might do like you know some deadlift squat and bench and then they'll go hit like hams and glutes a little bit in in like a. Almost like a higher and a higher volume focus so that they can build some muscle on top of the strength. So that's a whole different ballgame as far as hypertrophy goes full body is just really hard to incorporate. Um, you can incorporate it if like you're on vacation and they kind of have like a shitty gym.

01:26:15.90

Paul

You can't really do like a full dedicated back day or a full dedicated chest day or something so you just kind of do like do like ah a general idea day or like just kind of full body day or upper body day and lower body day or something like that's a different story for like short period and then like you mentioned stuff maybe like a full body day. Like once a month or something to kind of shock everything to hit it all at once just be fatigued as fuck. Um and to recover from that and that's I mean even then it's like you really like once a month maybe if that I mean I can't remember the last time I did a full body day. Um I genuinely can't remember honestly I'm trying to think.

01:26:35.91

christophknoll

Um.

01:26:51.89

Paul

Um, probably during Covid like right the start of Covid I think I think that's what I used to do used to hit like um, a little bit of of everything with body weight and shit every day because that's all I could do. There's no gyms open. So I think that's what I was doing. Um, so I mean it's It's hard to really incorporate that.

01:26:53.93

christophknoll

Yeah.

01:27:10.20

Paul

That split is out there. You will find science backing it in different ways. But as far as hypertrophy goes I Just can't recommend anything less than a full body day I'd rather you see you do a push pull day than to rest day and then push pull day rest day then a full body day. So um.

01:27:21.74

christophknoll

Yeah.

01:27:29.15

Paul

But yeah, that's that's you know my opinion of full body days. Ultimately.

01:27:32.90

christophknoll

And we haven't even touched on the most legendary of all splits the zero days on seven days off split.

01:27:39.16

Paul

Yeah, never training only Vr movements you only play beat saver. Yeah, it's I So I've seen it I've seen the ads for it. It's interesting I Think here's my thing on it I think that.

01:27:47.20

christophknoll

Ah, that's a thing Now you know that Vr gyms.

01:27:58.17

Paul

That has a place I think that that's a utility people can use. You know I think I was reading comments on it because there's like different games you could play that keep your body active kind of like what we was doing with like we fit and sit and shit and I think it has um, its placed with people who could be like um. Prone to illness like people who aremunocompromised or moms or something like that who don't have much time during the day besides like literally a half hour where half hours might drive to the gym and drive home. So if you only have like that much time then throw on your quest or whatever vr goggles and just like move your body for a few minutes with that game I think it has. Place I think it's beneficial I mean I would never count it as like my cardio because you can't really measure your calories but keeps you active. So I think it has its place and I think it could be beneficial which is interesting so kind of funny to see that now. It's kind of long way.

01:28:46.21

christophknoll

Yeah, and while I was going to say though the we fit thing never really took off the way that this is taking off. Um, so.

01:28:52.96

Paul

Yeah, yeah I think we fit what I mean looking back I mean it's I can see why I didn't necessarily work the way they wanted it to um but I think Vr has its place and there are companies was that.

01:29:04.79

christophknoll

Well Vr Vr has the hype right now so they could throw anything at you when people would do it.

01:29:10.21

Paul

Yeah, yeah I think Vr is going to be eventually the future of gaming in general. Um, but also there are companies who are working on on the direction on treadmills. Um, there are different companies that have like kind of Ominie directional treadmills. Um, you can you can go to like these ah those like Vr likes. Not stores but like entertainment centers and they strap you into this thing and they put these sensors in your shoes that like track when you're walking on this platform but there are companies that are working on on the directional treadmills that work in any direction and they're trying to bring them down in form factor because it takes up like a whole bedroom.. It's so fucking big but as they work it down work it down work it down.

01:29:44.96

christophknoll

Go.

01:29:49.94

Paul

Is the point where you have like it's basically ready player one where it's a fucking basically circle little circle you stand on you put on your Vr goggles and shit and you can like run and stand in place and stuff like that. Um and like walk around in shit and I think that that's going to be interesting to See. What direction that shit goes in and maybe even get to the point where we start seeing like hiking in fucking Vr games and like we have like 3 D like platforms that move for the I don't know it's gonna be cool I we'll see it in our lifetime. It won't be that long. But.

01:30:18.17

christophknoll

Yeah, and then we'll start talking about what Vr training splits will have to incorporate.

01:30:23.69

Paul

Yeah, yeah, everybody just works out from home because they can add resistance to your gloves or some shit. But there's like there's.

01:30:31.40

christophknoll

That's well that is a thing those home built in their pin. Well they're essentially a pin loaded thing except on a digital screen. You select the weight and it just comes up from the floor. Um, and it is.

01:30:40.36

Paul

Yeah.

01:30:46.30

christophknoll

Wild how much weight that thing can pull back on I think like I want to say either Eddie Holler Brian Shaw tried one of them and like it got to the weight where like they couldn't move and these are the like the strongest dudes in the world. So.

01:30:59.93

Paul

Yeah there's um, there's this digital machine that it's out now. I forget what it's called I've seen it. Um, it's like it's a cable machine. It kind of looks like a um, free motion cable machine if you've ever seen that you can you can move the arms independently in any direction. And adds resistance to whatever weight you want and like it can get fucking heavy like a few hundred pounds it can be added and um I think that's really cool I think that that's like if you want like ah just 1 thing to kind of hit like a little bit of everything or like you want to have like some activity at home.

01:31:21.40

christophknoll

Um, yeah.

01:31:34.26

Paul

In between stuff like during your lunch break or something like that I think it's it could be pretty beneficial I mean they're expensive to like 5 grand or some shit. But um, it's really cool the direction that we've seen movements going in or exercising going in and there's even machines now that like they ah you like. It. It runs a test and you like pull or push as hard as you possibly can and that measures kind of like your 1 rep max and then it sets up your sets for progressive overload. So like it'll set up an 8 to 14 rep actual set for you.

01:32:02.40

christophknoll

Yep.

01:32:08.71

Paul

Um, there's a back machine I Saw that with those rows you Ro as hard as you could and they're like okay this is your one rep Ma So this is your next four sets and it'll do the weight for you and the rest timer for you I Think that's also the direction that it's going to go in and we're going to get to the point where it's that machinery is. You know, just as cheap as regular machinery is or you know just as much money as regular machinery and I think it'd be really cool I think'd be a lot of fun. Um, if the machines kind of do everything for you. Um, obviously freewayight they'll never be able to mimic freeway but they can mimic at least machinery movement and even Cables. So. Be cool to see that I mean I'm excited for technology to be involved in in the gym I think it'd be.. It'd be cool.

01:32:46.71

christophknoll

Well I think that is kind of like the the big thing to focus on like what aspects can be utilized and assisted with and what shouldn't be like in terms of you know that timing and rest rest in between sets like that is stuff if there was like.

01:32:55.90

Paul

Yeah, yeah.

01:33:04.45

christophknoll

Ah, screen digital screen and funny one. Whatever you're working on that you know yells at you like I have it set up on my phone with the particular app I use it sends me a pretty nasty text if I wait too long and that that kind of stuff is how you know people can be held responsible in the gym and.

01:33:08.65

Paul

Yeah.

01:33:20.54

Paul

Um, yeah, um.

01:33:23.40

christophknoll

You know, especially a social butterfly like myself like we struggled to um to have consistent rest times in between sets so having something that is yelling at you. That's that takes away a lot of it. Um, but of course you don't want to become over.

01:33:33.77

Paul

Yeah, yeah.

01:33:39.12

christophknoll

Dependent on it because then let's say you go to a gym that doesn't have it or if you just need to do work at like some workout at home. You just don't have that built-in discipline because you rely on an external device to do all of that for you I mean that goes for anything. Um, but in this particular.

01:33:53.76

Paul

This is.

01:33:57.10

christophknoll

Aspect We're talking about working out. Um, so I do agree I I think it's a pretty cool future but nothing is ever going to take away from like you said the freeway. It's like I for like if anyone tries to take away a squat rack from my gym I'll be I'll be thrown hands. So.

01:34:14.25

Paul

Yeah, yeah, nothing will ever be able to replace free weights but I did see a squat rack. Um, that's out now that you can get and it's it. It's the the supports you know, basically where you drop it. The actual safeties move with you. There's a camera built in.

01:34:28.55

christophknoll

Ah.

01:34:30.69

Paul

Like there's like cameras built in throughout the machine and as you squat the safety is moved down with you and they move up with you. So if you dropped the weight it only drops like six inches so I think that's really cool because you'll never need a spotter. Um and I think that that could be the future of freeways I think that as far as bars. Go.

01:34:38.39

christophknoll

No.

01:34:48.97

Paul

Like a bench like there's like a safety that moves up and down with you as you bench the bar and if you ever need a drop. You just let go and it drops like three inches or something I think that could be the future. Ah, for that as at least, um, you know there's all different kinds of.

01:35:03.20

christophknoll

Sowell'll See the bench press One would be tough though because you're the bottom of your rep is so close to your chest that there can't be much wiggle room to throw safety in there. You know.

01:35:10.86

Paul

Well yeah I think what it would need to do is kind of see where your chest is at and then go like right where your chest is because I you know when I do when I do bench press I touch my chest but if it's like a half inch lower than that and.

01:35:15.74

christophknoll

And.

01:35:30.44

Paul

Like when you're dropping the weight it will compress your chest. So if it's just low enough to wear it compress where when you're compressing your chest it stops it from compressing any further. That's what it would Need. Um, so I think that's that's how they would incorporate that squatting and deadlifting I mean you'll really need a safety for deadlifting but for squatting. Um, it's much easier because you just it just falls you all the way up and all the way down. Um, there is no like bottom to it. Essentially you just it just falls you down, but there is a bottom to bench so that would be harder.

01:35:58.47

christophknoll

Well for for deadlifting I can see someone developing a form machine that forces you to keep your back in the in the Arc position that it should be and not hunched like I I can see some kind of if it's a belt or frame. Piece that gets added on to you as the person and like bends with you. Whatever. But it forces you to maintain the the the mini arc that you should have I can see something like that coming in.

01:36:25.28

Paul

I Wonder how that would work I'm trying to think of like how a machine could keep you in form. My only.

01:36:32.70

christophknoll

I Think of it like a golf swing machine How you put yourself in ah in a machine and your your path is the path of your golf club is completely dictated by the machine that you set up and it forces you to build muscle memory that way and so if you so if you put like a.

01:36:34.89

Paul

We looked that up.

01:36:44.12

Paul

Um, oh I've never seen this.

01:36:50.18

christophknoll

Honestly, you could do it with 2 like 2 pieces of wood 2 belt bent at an angle that rests on your back and 1 straight up behind you and it just bends with you and forces you to keep your back. You know like Tuck. Like that instead of hunched over when you're trying to squeeze out that extra one I could see something like that.

01:37:05.47

Paul

Yeah, the only problem with that is there are people. There's two things. The only problem with there's only 2 so there's 2 problems with that one. There are people who have naturally bent spines. Um, you know we have a friend nick who has kind of like It's harder for him to it's not that he has like sc scoliosis or anything like that. It's just like when he's trying to flatten his back. It's harder for him. It's just the way his his body's built where for you and I especially because we're taller is easier for us to build to to flatten our back? Um, so that's that's 1 problem the other problem too is that as you grow size and your back it. Almost looks like a natural hunch like guys who are massive with massive backs and they're bent over with a flat back doing dead lifts or doing rows their muscles kind of round make it look like their backs rounded out even though they're not It's just because they're so fucking thick in their back in their spinal erector muscle group that it's just fucking.

01:37:50.70

christophknoll

Ah.

01:38:01.54

Paul

Looks like they're rounded out. So I think that's the only problem that I would see with that. But if you're just building form I think that that could be definitely beneficial, especially when you're going lighter weight and you're kind of new to the gym. But then once you get experienced with it and the machines like you're good all all of your sets then you can stop using the machine I think could'd be. Ah, it's kind of like the golf swing machine. It's like you use it until you don't need it. You know, ah you and use it when you need it. So I think that'd be interesting I think that'd be cool. Um, it technology is.

01:38:20.66

christophknoll

No.

01:38:28.48

christophknoll

And for the ah for the people with with back issues. There's a Qr code to the local doctor.

01:38:34.87

Paul

Yeah, yeah, there's Qr code on the machine on local back specialists and physical therapists. Um, but there's also machines now too that ah like there's a row machine that went viral a couple years ago um where it like. There's ah, there's like a circle and you have to keep the circle within the path on the screen and it like that teaches you how to do like time limit attention so to be like you blast through the positive and then it you like it's like a game kind of when you let go of the weight the ball moves down so you want to keep it within the designated path. Um.

01:38:55.37

christophknoll

Alca.

01:39:10.90

Paul

And like it teaches you how to do the timer detention and proper rep timing. Um, so that was cool to see. Um I think that that's beneficial to people who are newer in the gym and it it keeps it entertaining especially for like kids like you know 1112yearsold. it was hard for me to go to the gym because I just wasn't. Entertained it was just hard and I didn't like it and I was sweaty and exhausted. But like if I had something like that it would keep take my mind off of whatever I was doing and kind of put me in that screen and I'm like okay I got to keep this ball within that. It's kind of like a game. So I think that's cool. You know so there's there's definitely technology.

01:39:40.36

christophknoll

No.

01:39:46.63

Paul

Involved now in the gym but it's going to take some time because a lot of these machines are extremely expensive and a lot of gyms can't really afford that you know, um I mean the gym I go to is thirty bucks a month and I don't see any more than like 5 or 6 people in it. So I mean I don't think they can afford a $20000 row machine. You know so.

01:40:02.37

christophknoll

So.

01:40:05.46

Paul

Um, I think that's more built for like equinox gyms or something that are like $300 a month or some shit you know what I mean but we'll see we'll see what.

01:40:11.30

christophknoll

Well I was gonna say the the little dot thing that's almost like a game. That's not even like for kids anymore like ah what I'm at the gym I get my mind is wandering and if I have that that focus me in and or even like that prevents me from being put on a girl's tiktock like that that. Right? There is like that that focuses my my mind and eyes on something.

01:40:34.87

Paul

Yeah, no longer glancing at butts for a split second and getting so blasted on Tiktok. Um.

01:40:36.58

christophknoll

For real I mean it's almost like if you didn't wear. You know that I know if we want to get into that. But.

01:40:47.15

Paul

Oh I mean we'll definitely talk about it in depth on another episode we we should probably do another social media episode like probably like one every six months or something because social media changes. so off yeah so often um there's a video I was watching from Brett cooper and she was talking about that because she was watching a lot of like Joey Swol videos and.

01:40:52.98

christophknoll

Yeah, with updates.

01:41:05.18

Paul

There's one that like her ash cheeks were legit fucking hanging out like she couldn't wear anything less and she was like these guys are staring. It's like you're hitting rows with fucking your ass cheeks out like what do you expect to happen like it's like even probably they didn't look I'm sure like.

01:41:07.41

christophknoll

Yeah.

01:41:19.24

christophknoll

Ah.

01:41:24.81

Paul

They didn't look for it. But I'm sure women were looking too I'm sure women were like what the fuck is she wearing like why? why is her ass literally hanging out. Um, it's fucking wild like how it is nowadays. Um I was fucking I went to the gym the other day I noticed this it actually stood out to me. Um I went out into the gym and. Right? at the entrance of the gym is the preacher curl machine and then right next to that is a glute kickback machine and I walk in I put Down. No and and another next to each other So like I'm facing this way. The glute machine next to me is facing the same way if I'm looking forward I'm not seeing it I have to look up and over the machine to see it So I go in there.

01:41:48.16

christophknoll

Are they facing each other. Okay, yeah, yeah.

01:42:02.18

Paul

Put my stuff down scan the key tag thing right there and then I start my preerrome machine. The lady who was using the glute machine like was like staring at me as ask I was coming in to see what I was using right when I sat down in the preacher girl machine. She stopped her set got up and go to the went to the other side of the gym I'm like what are you? okay like.

01:42:18.92

christophknoll

Ah.

01:42:21.46

Paul

Were 2 people using the gym. Why did you have to like bounce so fast like what I don't know. It's just wild to me that people are like so uptight right now in the gym and like I almost would rather people look like I'm like if people are looking at me. It's probably a compliment I feel like most most likely. Unless I'm doing something fucking stupid but like I don't know I think it's kind of a compliment if somebody's like kind of watching you lift or you know something like that I think it's kind of a compliment I don't see why people are so upset about it but to each their own and just it's wild.

01:42:49.78

christophknoll

Or even like if someone has critique obviously not unwarranted critique. But if you have a conversation about it and someone points out a potential weakness or potential area you can improve on like that's that's only beneficial to you like.

01:43:00.48

Paul

Yeah, right.

01:43:04.45

christophknoll

People need to get over themselves and understand that negative feedback is positive feedback because it allows you to grow.

01:43:10.88

Paul

Yeah, these people can't fucking handle criticism and they like they could not handle having a coach like ah so many guys can't handle having a coach because they get so fucking but hurt and defensive. So fast is ridiculous.

01:43:18.96

christophknoll

I And when I had my when I broke my hand I was texting him about it I got a text from my coach and said I know you want empathy for me. But I'm giving you solutions and like but that's what I mean like if I was you know.

01:43:30.49

Paul

No, that's that's what a coach is there for I don't want.

01:43:38.51

christophknoll

Ah, if I if I was on the the easily offended side I would have you know canceled my my work with him. But if anything that text you know, incentivized me more.

01:43:46.70

Paul

Yeah, yeah, that's what a coach is for the coach is meant to critique. You is meant to help you get better. They're not going to just you can't do that with positive reinforcement like I mean they can give you praise whatever for something like my coach. You know, ah like a last week or something he posted a progress photo was like. You know this is what you should be doing like follow Paul steps. Whatever. But like besides that he picks apart my physique he picks apart? What's going on like he picks apart my training. Whatever like that's what I need I don't need somebody who always tells me what I want to hear I need somebody to tell me what I need to hear. So um.

01:44:16.10

christophknoll

Exactly.

01:44:21.80

Paul

Is's good that he isn't like ohm'm So sorry, are you? Okay, like but like okay like hope it's not too painful, but let's fucking figure this out. Let's provide solutions and that also kind of comes down to like being a guy too like. A lot of time we we want to find solutions to problems versus just listening and that's that's a lot of time What we have problems with girls. Yeah, my sometimes like I try to figure out a solution for my wife and she'll just be like shut up I Just want to rant I Just want to fucking complain and I'm like okay okay, okay.

01:44:40.35

christophknoll

Ah God we're terrible with that.

01:44:48.30

christophknoll

Yeah.

01:44:50.83

Paul

Okay, I Just naturally want to find solution for you I'm sorry I'm just a guy I'm sorry.

01:44:52.87

christophknoll

And then and then you're immediately going. What's the best way you can listen. What's the best solution to this.

01:44:59.31

Paul

I'll just shut up a goat. That's what I do and just look in her eyes when she's talking if I'm looking at anything else. She doesn't think I'm talking to her or I'm listening so I just got a fucking like fucking laser beam in yeah tunnel vision into what she's saying for a second.

01:45:06.20

christophknoll

Yeah, yeah, tunnel vision.

01:45:15.64

Paul

While she's ranting and complaining. So um, yeah I just I got a stance off of that. But um, yeah, it's just being a guy in general and I think um, it's it's I don't know how it is being a female coach I can only imagine it's probably difficult because women are generally more emotional than men. Um, we can kind of a lot of us. Not all of us a lot of us can kind of shut that emotional stuff down and kind of get critiqued and um I know plenty of guys who are very defensive and are very emotional about getting critiqued but I wonder how women are you know I think it'd be kind of interesting to see like the conversations that women have with like. Ah, a male coach or a female coach that gives them harsh criticism and gives them like what they need to actually work on you know I think inherently though to be a bodybuilder you need to be able to take criticism. You're not going to last in bodybuilding if you can't but I wonder what people starting out was like I do know one guy who started with the lifestyle coach on the team that I'm on. And he quit with him like a few weeks in because um, he wouldn't give him. Um this is legit. This is I'm dead serious is what he said he said he wanted to have pizza on the weekends and he wouldn't let them. He said there's pizza is not allowed on the weekends or like for refeed or cheat meal and that's why he stopped with him is because he wanted to have pizza and I'm like you're.

01:46:24.10

christophknoll

So.

01:46:31.60

Paul

You're not meant for this sorry bro. That's not going to happen. It's not going to happen. It's fucking wild. But I wonder how those conversations are with with female competitors, especially those on anabolics like and a var and testosterone and shit I Really wonder what that's fucking like I Really wonder.

01:46:34.10

christophknoll

Um, so.

01:46:44.72

christophknoll

I Think it's wild when the this is just think about the the female bodybuilding side of things when they with that guy went to the arnold. Maybe it's we're not thinking of the same one but there are a couple people that were doing that walking around asking if they're natty or not and the ladies who have bigger traps than I do prominent.

01:46:57.34

Paul

Yeah.

01:47:03.48

christophknoll

Bicep veins and sell like this and they're like hey are you natty or not what do you think like like it's so obvious.

01:47:06.57

Paul

Um, yeah.

01:47:11.51

Paul

Yeah, yeah, it might have been the same guy. He's a tall blonde guy named Ken and Kao he has its sleeve for tattoos. Um, yeah, he was asking a few of the different females and one of them who is notorious for claiming natty claim natty but then the other 2 were like no I'm not natty and I'm like fucking clearly.

01:47:16.17

christophknoll

Yeah, yeah, yeah.

01:47:27.74

christophknoll

Yeah, yeah.

01:47:29.28

Paul

Like you got bigger but veins than I fucking do like you're not supposed to have that like that's not a thing anything past women's wellness and even women's wellness but anything past women's wellness 100% on anabolics but women's wellness I would argue a lot of the time they they've at least taken a little bit of tesoss and a little bit of anovvar. Maybe some oral stuff.

01:47:39.40

christophknoll

Yeah, yeah.

01:47:48.39

Paul

To help get to where they're at but bikini I think you can do that naturally? um bikini You can almost get pro with just like fucking resistance bands but wellness and up is when you start getting anabolics involved and there's someone that I know female bodybuilder.

01:47:48.67

christophknoll

Ah.

01:47:52.20

christophknoll

Sure.

01:48:05.10

Paul

And she she claims natty and I'm like fucking. No, you're not your voice is deep as fuck. It's deeper than mine. You're fucking not natty I don't give a fuck what you say? um I Just think that like you said earlier when we're talking Aboutwayne Johnson If you are on stuff. You don't want to talk about it. Don't talk about it but don't.

01:48:07.60

christophknoll

Sir.

01:48:21.15

Paul

Get defensive and claim Nanny when you're not because you're just going to lose followers. You're to lose respect I lost a lot of respect for her when she said that and I'm like fucking Wow Like why would you claim that as clear as day that you're not um, but whatever. That's her decision. So I'll leave it to her. But yeah, it's wow this industry nowadays. Um and actually speaking of that.

01:48:26.84

christophknoll

Yeah.

01:48:40.73

Paul

Female splits are fucking interesting um to look at to see what they're doing for splits. It's fucking hilarious. It's yeah is literally the exact opposite of guys literally could not be more opposite. It's like legs four days a week upper body like two I'm like what the fuck.

01:48:45.80

christophknoll

Booty Booty Booty Legs booty.

01:48:53.92

christophknoll

Or upper body once a month

01:48:59.50

Paul

Yeah, and um, like it's even more prominent when they're doing something like bikini because they don't judge your back.. There's no back judging. Um, and all that they need is just like abs and then like a little bit of arm and dealt definition. So It's all legs for Bikini. Really. Um, so they need they they hit like a upper body day and then like 3 lower leg day or like leg day. Um, let me let me look up female training splits examples. Um, let me see um obviously it depends on what they're doing for.

01:49:21.72

christophknoll

Um, no.

01:49:35.13

Paul

For for bodybuilding if they are um, it's not really giving me any ideas. Um, there's a full body full body. These are all full body days. Um. Okay, so 4 day full body Workout. No Fucking stop? Anyways, yeah, from what I could tell it's like there's a video I saw too was like they're heading arm. They're like curling on a cable machine. They're like do you want to stop curling and go do legs. They're like yep and they went and did like press I'm like we could not be anymore fucking opposite.

01:50:08.58

christophknoll

I was going to say what we do is that the memes of the best leg day and you walk up to the squat wreck and then you start bench pressing.

01:50:19.17

Paul

Yeah, yeah's there's ah, there's a joke with rich pia involved. It was like when you go when you show up with your trading partner and do like day and it's like you got when you get the new like day workout started and it's like so we're gonna do 8 hour fucking arm workouts like we could not be anymore opposite.

01:50:31.84

christophknoll

Yep! Jeff.

01:50:36.26

Paul

Um, but yeah, it's It's hilarious like I see like it's so sell to my ever see woman especially hit chest like just I see a chick doing bench press of any store I'm like whoa what the fuck are you doing.

01:50:47.95

christophknoll

Well, it's also because unless they're in the bodybuilding Realm. It's it's different because what working chest does for ladies is for us it builds just like we add size to our pectoral muscles for ladies it reduces their breasts like. Because their their muscles and their precx are what's taking over so their their breasts get smaller when they work out chest which is why from the lifestyle side of things. So few gals are going to do that because why would you sacrifice that you know.

01:51:09.81

Paul

Yeah.

01:51:19.97

Paul

Yeah I mean you got to I mean what's interesting is that when you get into the bigger body weight or bigger higher body weight ah bodybuilding divisions for women. It's like less. Ah, less and less and less breasts and more and more pecks which is wild to see because um I mean women's bodybuilding is almost not even really existent anymore I don't even think it's in the olympia anymore it goes up to women's physique. So I think it's bikini wellness. Yeah, there was there was um, Iris Kyle was

01:51:48.18

christophknoll

Women's open.

01:51:53.29

Paul

The the person who's won the most olympia titles is a female. It's Iris Kyle she's one nine and that was in women's bodybuilding. Um, so she's Miss Olympia um she's won miss olympia 9 times. Um, phenomenal bodybuilder. Absolutely talented. She was built for it. But um. They don't really have that anymore and it's very very hard for female bodybuilders now to get into things I think they have it at the arnold but at the olympia I think they took it out just it wasn't there wasn't enough audience. There was not enough audience for it. There wasn't enough supporters. It was not bringing in anything. It was just such an expense for them. But so I think it's bikini wellness.

01:52:20.14

christophknoll

Yeah.

01:52:30.57

Paul

And then I think physique and that's it now. But what's also interesting is that in physique like most of the judging I think is a performance. It's not even like your physique I think it's like 40% your physique and 60% of performance and it's like a dance routine. It's a choreographed.

01:52:45.54

christophknoll

Well, that's the at the at the arnold they had the the women's lifestyle and they're wearing almost costumes.

01:52:48.56

Paul

18

01:52:55.80

Paul

Yeah, so that's I think that's is that Physique or is that was that called Lifestyle Interesting. Yeah yeah.

01:52:59.50

christophknoll

No, that's life. That's it's called Lifestyle The the division there's still you know there's still diced. You can still see abs and whatnot. But they're wearing like headpieces a forearm wraps but with like designs and whatnot. It's It's a whole thing.

01:53:13.22

Paul

Yeah, yeah, so that's what's interesting too is that like for all the men's bodybuilding. There are like routines as far as your posing goes, but it's not like dancing or anything with like the women's physique. There's like a fucking performance that's choreographed and danced and they have like.

01:53:26.94

christophknoll

Yeah.

01:53:32.60

Paul

Prosthetics and shit and all this makeup done and whatnot and it's Wild. It's interesting to see that. But um, we'll see what if men's ever goes in any sort of direction like that because men's physique is more so putting on a show. Um, it's It's a little bit more of a perform So Like. There's posing routines and that's like a performance but with with men's physique. It's you're not posing in a sense. You're trying to like put on performance of like this is what's supposed to be ideal and with Classic. It's like posing to highlight the muscles where men's phsique. The performance is.

01:54:04.18

christophknoll

Yeah.

01:54:11.60

Paul

Just standing normally essentially it's like it's a different kind of world same with same with men's open. It's a different world and and you talk to anybody but anybody who is in men's open. It's like you're obese Noel Diesel talks about it. He's like um, it's like you're obese like that's how big they are like Noel Diesels like almost £300 yeah and like.

01:54:25.55

christophknoll

Yeah, he's huge.

01:54:31.90

Paul

It's you're literally moving around like you're obese like you're it's you're winded all the time you're muscle it. You're moving around all this fucking muscle. So. It's hard to do things like posing routines and dancing and shit like that. That's why it's not involved but um, yeah, men's physique is a performance. You're not posing. You's not opposing routine. It's a performance. Um. Where with a oppossing routine you you highlight individual movements and you just want to seamlessly move from pose to pose. Um, but to kind of circle back here's a good example of what I was talking about with the splits so this is female splits so Monday legs and glutes I don't know why it's legs and glutes glutes is your legs. Um Tuesday is chest and back. Wednesday legs and cabs Thursday arms shoulders and abs and then Friday legs and glutes so you hit legs 3 times glutes twice essentially I don't know why it's legs and glutes and then Saturday Sunday rest. So um, so like legs and glutes would be like. Barbell back squat barbell deadlift lying leg curl. Okay, um, legs and calves trap bar deadlift um, interesting barbell back squat barbell remaining in deadlift. Okay and legs and glutes barbell back squat walking dumbbell lunge and like press. Um. Those are the movements. It's it's interesting to see that. But yeah, it's wild. It's these these splits are so so backwards you could also do this one here here's another one lower upper rest lower upper rest rest. So you you would kind of hit them both the same time you could do lower upper lower upper lower rest rest.

01:56:02.99

Paul

So there's so many different kinds of splits that women can do but it's like literally the exact opposite of what men do so take what men do flip it. You got women's splits. It's wild. But yeah I mean I think at the end of the day your split is going to come down to your goals and what your body responds to the best. Um.

01:56:09.67

christophknoll

Yeah.

01:56:21.21

Paul

When you're prepping for a show. You got to kind of train less. Um, you don't want to inflame especially peak week. You don't want to inflame your muscles. You're going to be training less with less volume. Well you're going be training high volume but overall less sets and you're not going to be training as hard as usual so you do like. You don't really go to failure on anything you might do like 14 to 20 reps for a lot of your sets and you don't really go to failure. You just kind of move. Um and then but like when you're when you're in the off season and um, start of prep. It's going to just come down to where your body responds to the best and then from there also like. What you need to work on you know offseason, you need to build the size. But then when you're prepping for a show. What do you need to cut down on what do you need to kind of improve like last minuteut tweaks like what do I need to come in with more full of an inclined you know or upper chest or do I need to come in more full with lower lat like what do I need to improve in the short term. To to come in with a better full package where offseason's really when you make those those progress steps you know building the muscle size. So ah, your split's going to depend entirely upon like I said what you what you need to do where you're at and your your journey and um, what your body responds to the best and know. No split works for everybody. There's no one size fits all you're going to need to experiment. Um I've experimented with different kinds of splits and also at the same time when you experiment with these splits. You need to experiment them with for for a few months you need to do it for months to really understand whether or not it's actually beneficial and and if you're responding well um, you can't do a split for two weeks and then be like yeah.

01:57:43.61

christophknoll

Yep.

01:57:50.98

Paul

Just not really, you're responding well dude your body hasn't been adapted to it yet. You're not even you don't even your body is. We know you're doing that yet. So give it a few months then be like okay this is the progress that I made with the exact same shit over three months versus this one over three months and I made more progress here than I did here. So let's go back to this split.

01:57:52.30

christophknoll

Yeah, yeah.

01:58:07.71

Paul

And that's how I've been able to determine six six day split so I don't recommend recommend 6 day splits to most people honestly, um, I'm kind of in the minority of splits I think less than six days A week is is way more common than 6 days a week. Um. So most likely you're probably not going to respond well to 6 days but just for me that's just what works. Well so at the end of the day. That's what you need to do listen to your body. We always do that listen to your body. Yeah yeah, don't just don't just go into it willy nily and not plan for anything.

01:58:32.13

christophknoll

Yep, what's in your body and actually be smart think about things.

01:58:41.42

Paul

You got to stay consistent. That's know if things work or not.

01:58:44.53

christophknoll

Yep, but with that guys, we'll be back next week with another episode for you guys I hope you enjoyed this one and of course keep sending any feedback that you guys have.

01:58:54.35

Paul

Yep, Comment send us emails like whatever reach out and we'll address it later on all right? See you guys.

01:58:57.67

christophknoll

Cool I got still next week bye everybody


2 views0 comments

Recent Posts

See All

Comentarios


bottom of page