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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #29 - Training at a Young Age



00:00.63

christophknoll

Welcome back everybody where you yeah just mogs right away. Ah welcome back everyone we're back with another episode. We're in a feisty mood today.

00:04.55

Paul

Just Mo on everybody right away. Yeah,, we're happy to be Back. We're happy to be back. Um, so we're just gonna kind of shoot the shit a little bit me and staffer started to talk before we started every. Before we pressed record so we'll just kind of continue that conversation and stop is talking about how he's noticed that you are making more gains now that you're training chess less often than when you were training it and you're not even training it like 1 chess day a week Now you're just doing one movement a week. Essentially right.

00:38.81

christophknoll

Yeah, I'm not entirely sure what the what the actual like back like Science backing is to this but this is just what I'm noticing Anecdotally and of course this does come from the person who looks at themselves in the mirror every day. So it's very likely that I already was you know achieving this level I just didn't see it in myself until I so.

00:45.16

Paul

You.

00:58.50

christophknoll

You know, slow down with everything. But for those who don't know who need to fill in I have a broken hand and if you're watching the video the cast goes well down my forearm. So I'm very limited in the amount of movements that I can do I do a lot of unilateral movement now. But that can you know that's just To. Delay Muscle Deterioration. You're not actually building anything when you're doing unilateral movement because then you're going to become you know, lopsided So I because of that only do, um, you know a couple upper body movements I make sure to hit you know my chest my back. Ah a by and a try.

01:36.83

christophknoll

Then a little bit of shoulders when I do my ab workout. Um, just to you know, keep everything fresh. You're not actually building muscle you're just keeping what muscle you have there. Um, and what unilateral movement does and I've talked about in the past is that if you train one side.

01:48.60

Paul

Um.

01:54.70

christophknoll

And still put it under strenuous tension. Not you know, progressive overloading it but still strenuous tension with weights. Ah the Neuro pathways on the other side. So for example, if I train shoulders and I'm doing a shoulder press and I only shoulder press with my right side.

01:55.46

Paul

My.

02:11.48

christophknoll

The norra pathways on my left side will still be opened activated and information will be passed throughout them. Um, so it doesn't build muscle but it prevents the muscles I have from this side from deteriorating which we normally see at about the three-week stage when if you like cold turkeyed the gym. Um, so this kind of helps prevent that and also when I do get out of this cast this week it will allow me to see more seamlessly transition back into the full workout regime. Um, but yeah, so on Wednesday I go in for my hopefully my last.

02:39.79

Paul

I was just about to ask when you get that off.

02:48.41

christophknoll

Ah, appointment. But we're gonna do all my x-rays again. Ah my dock already told me that we're gonna be going into a splint so then the splint will be on for another two weeks or so but I'm able to take off the splint when I want to. It's not like this where you know my hands isolated for.

03:05.39

Paul

Yeah, yeah.

03:07.84

christophknoll

Entirety of two weeks so yeah so that's on Wednesday and I've got high aspirations because I've got a lot coming up in the month of April and early may that I need to be able to do and this cast makes it impossible to do that. So I'm hoping that I get it off. But. More or less what I was talking to Paul prior to recording is that this past week I train chest and when I say I train chest it means I did one chest movement I did cable flies which you know I'm able to hook into the cast. Um, so I did. Cable flies from the high position for 3 sets and cable flies from the middle position for 3 sets just so I could you know get a little bit of ah you know movement within my chest muscles but I'm I am able to do both sides on that it's not unilateral. Um, and I just you know I did I took my physique picks this morning. Um. That I do every week for my updates and also when I took my shirt off when I was back in the changing room afterwards I just noticed that I had a divide in between my pectorals and for me my chest is my most underdeveloped area of my entire physique.

04:13.24

Paul

Is.

04:23.67

christophknoll

And so for me that kind of took me by Surprise because I hadn't seen that before and you know that's not I've I've seen it before when I and you know like pinch and like roll my shoulders over and you like contract my um chest muscles I see it then because you're forcing the muscles together by just standing there I hadn't seen it before. And it took me by Surprise and I was convinced that the training one movement a week was what was leading this to this? Um, but in hindsight what it most likely is is I probably had reached that and were our own biggest critics so we don't notice the minute changes. And our bodies especially in the you know, bodybuilding or just weightlifting world in general. Um, so I'm more so attributing it to the fact that I probably had developed it because I had been in a really good chest routine prior to breaking my hand and maintaining a couple movements a week Um, just helped keep it there and I'm guessing now that I've mentally so stepped back and slowed down I'm actually seeing a couple different areas where there's been some improvement. Um, so I'm I'm excited for it. I'm very much want to be out of this cast. So then I can actually start shredding it up again. But. It was a little interesting bit that I saw.

05:43.30

Paul

Yeah, it's um, it's interesting because there's a lot of argument whether or not so like. For instance I do two arm days a week and there's arguments from different sides of you know, different studies and all of that where people say oh. Usually do one training day a week because some people will find better results when they only train that one muscle group once a week um so I mean there is some science backing that if you give your your you know a muscle group an extreme amount of time to recover such that like a week for instance than.

06:12.10

christophknoll

Ah.

06:14.51

Paul

Ah, you'll start seeing more potentially more progress than you were seeing before but I mean that just entirely comes down to um, you know I guess overall intensity when you are lifting and volume and everything you know, encapsulated. So this is interesting to see that you're seeing the progress now. Um. Something that I do on occasion which I actually recently did was um for a week I'd live with just t-shirts on um maybe even sweatshirts depending on how cold it is outside. It's been warm here in North Carolina lately so just been wearing t-shirts. Um, yeah, yeah, it's in yeah subjectivity. It's it's warm year around.

06:45.71

christophknoll

It's one year round for you I don't want to hear it.

06:52.16

Paul

Um, so I've been wearing t-shirts I wore t-shirts for a week and then I wore stringers here and there but 1 thing I did was I grew up an immense but amount of body hair and for those that know body hair. Um, really pulls away from your physique drastically. Ah, it hides your vascularity. It hides your muscle striations. It hides your definition. It's just something that it does. Ah, you know some body hair can add to the look. But for me I get a lot of bellybody hair I have a lot of chests and I get you know pretty dark hair on my back and shit now too a lot of it's kind of attributed to anabolics. But. Ah, it's it's a bitch to maintain so I grew that shit out for like legit two weeks and then Friday or Thursday evening prior to my arm day on Friday I buzzed it all off legs chest back everything arms buzzed it all off um and then went into the gym Friday. Train arms and I could genuinely see the difference that I'd made over the past two weeks um I I am up in weight right now which is like good and bad. It's like in one way I don't want to gain weight because I want to keep my abs defined but also I am on a Dt which is going to promote muscle growth. So I'm going to be putting on weight in a little bit of water. So it's okay. Um, but yeah, seeing the seeing the more vascularity in my neck in my traps shoulders chest arms like all the way um through and like now like even like my my veins and my legs and shit are starting to pop because I shave my hair I can see it more It's fucking wild man.

08:22.32

christophknoll

Um, you know.

08:22.44

Paul

It's It's weird going from like hair as shit and then buzzing it all off and being like Wow. Okay, this is what I actually look like um so mean that's just kind of adding to you know you you take a step back and you're like okay this is actually how I look and it's It's pretty hype sometimes when you actually like are able to look and be like Wow I'm fucking proud of this. Um.

08:40.47

christophknoll

Did you have did you have a moment like that back when you cut the main because you were still in the bodybuilding world at that time so you were probably doing type different types of you know poses and whatnot did you notice any you know noticeable change because my.

08:42.37

Paul

It's It's not often. We could say that.

08:59.83

christophknoll

If I ever hit the stage I'm 100% pinning up my hair so it's not going to be you know, like flowing behind me because it's my hair is long enough that it would cover up my you know my trap my upper traps and my like upper lats as well. Um, well the inside so more like my rombo its but um I feel like.

09:01.28

Paul

Yeah, yeah, yeah.

09:19.34

christophknoll

It would be kind of like a ah change to see that posing wise going one day from having your main to you know to the buzz cut that you were or not true buzz cut that you but the short hair that you have right now.

09:32.10

Paul

Yeah, so for those that don't know I had very very long hair. Um a few years back I think it was going into 2020 was my longest because I I buzzed it for a job right? at the start of covid. So um.

09:44.54

christophknoll

We we used to be stallion Brothers and then he decided to abandon me. But.

09:50.97

Paul

Yeah, you're like just kind of starting out with your hair back then I think right? Yeah, we yeah we weren't really that close back then anyways, but um, yeah, it's ah it was really long and I very curly hair. So.

09:52.59

christophknoll

I Don't even think we were talked about hair back then? yeah yeah.

10:06.50

Paul

Would go down a little past my shoulders at the time. But if I were to wet it. It was about middle of my back roughly? um, give or takell about how long Sos is if you guys are looking at the video right now give or take about that long. Maybe a little bit longer when it was wet but curly. It looked shorter than his does now when it was dry. Um, but yeah, so for me I mean I didn't really notice too much difference I think hair especially my hair being as curly as it was and as thick as it was um, it kind of makes the recipe look smaller. Um, because my mane was so big. Um, so that kind of pulled away from it in that sense. And then it potentially covered up my traps a little bit. Um, yeah, essentially you'll be.. You'll be Ah, you'll be ready for the o with you just trim it Up. You're get eat.

10:45.69

christophknoll

So you're saying I'm Olympia ready if I cut my hair.

10:54.62

christophknoll

Ah, Ronnie Coleman who ah I mean I bet you that take away the anabolic side of things and I bet you that's actually like a real thing.

10:58.33

Paul

Yeah, that's why they're all bald. That's why most guys are bald on the O is because it makes them look small bigger.

11:08.94

Paul

There's probably some sort of psychological thing there where big.

11:11.80

christophknoll

Not even psychological I I feel like it's like actually for the physique I bet because I know it's not judged whatsoever but you can 100% see someone straining in a nuck and a a neck ah vein or like a like a.

11:28.60

Paul

Um e.

11:28.27

christophknoll

Temple Vein or something like that and while that's not judged that displays like the person's character of being able to push through that particular you know strain level to produce the different pose or or movement that they're doing So I feel like there might actually be something behind that.

11:45.77

Paul

Yeah I mean it's possible. Ah hair anywhere outside your head definitely pulls away from ah your overall physique. Um, that's why guys use nair and shit like that prior to a show because you want everything fucking gone. Um.

12:00.27

christophknoll

Yeah.

12:03.28

Paul

But as far as like how your head hair your beard goes I can see definitely trimming down the beard. Ah because that'll kind of like even though it's not covering anything that they're judging. It'll kind of pull away from it. Um.

12:13.58

christophknoll

Yeah, well, it's like when sibum goes off season. He's a woolly mammoth and then on stage. He just keeps the mustache Well that someone someone is coming for the mustache.

12:18.63

Paul

Yeah, yeah, but the bus dash is iconic Now he's kind of he kind of has you to the stash.

12:31.97

Paul

Yeah, yeah, yeah, you'll be ah you you're coming for that classic CBomb you like star for sea bomb which do you prefer which mustache is superior.

12:32.97

christophknoll

Ah.

12:39.34

christophknoll

Well not even me like you see all the like ah there's the the Indian sea bum. There's the ah, there's all these dudes who are just replicating the look where it's the curled mullet kind of look with the what the mustache. Ah.

12:50.57

Paul

Yeah, they just trying too hard. They're trying too hard and like just because you can like like you're fine in your case but like some guys just don't look good with a mustache and just because like C bum looks good with Mustache doesn't mean every single guy is going to look good with a mustache you know. So.

13:05.54

christophknoll

Correct. Yeah.

13:09.94

Paul

It's funny to see the guys that like grow mustache and I'm like okay Nope Nope sorry bro, you just can't pull it off not not not for you. Um I want to grow. Um I want to leave a mustache but my wife's not allowing it she she hates it. So yeah.

13:16.82

christophknoll

Um, so swift.

13:22.12

christophknoll

Yeah, that that's been a topic of conversation for closed to a year now we've had ah ah, fair. Nice.

13:27.16

Paul

Yeah, yeah, I told her though I said first show I'm doing mustache I was like I'm going to shave it all off except for mustache for my first show. Um, but yeah, so um, as far as like your head hair I don't know I mean a lot of bodybuilders have a good head of hair I mean kaya had his fucking. Whatever that thing was but.

13:46.90

christophknoll

Yeah, that that's like a ah like almost like a tied dreadlock look it? yeah.

13:52.49

Paul

It's like a super super long ponytail dread but like just the ponytail nothing else like it's it's I don't even know what to call it? Um, but yeah, so he has that. But ah, it's funny just because most really. Really successful bodybuilders especially at the ove been Bald Phil Heath and Ronnie Coleman those combined you know and then I think Lee was Lee Haney bald I can't remember I know he had I know he had some curls um back in the day but he. I think was bald for he's bald now. But I think he was bald also for the most part um arnold no arnold was never bald or anything like that.

14:30.76

christophknoll

You are know who who never was bald and kept that luscious locks of hair Mike O'hern ah you you want to give you want to give the fans that. Update.

14:33.59

Paul

Who oh Michael her natty daddy the lifetime naddy Michael trend. Yeah so. Yep, so yesterday at a gym near me. Ah Jim actually used to go to elite fitness.

14:51.64

christophknoll

Keep in mind that that Paul texted me about this and I told him the podcast was over if he didn't go. Ah.

14:54.82

Paul

Yes, elite fitness is like this little underground gym up in Huntersville North Carolina which is just outside the northern border of Charlotte right? where I live I live right on the northern border of Charlotte and Huntersville so I used to go there I go to a different gym now. But um I was going there for about a year every year or so I change up gyms. It doesn't it's not like elite's a bad gym I just change. Ah I and I need change in my routine so every year or so I change gyms. But um I went to elite for about a year and recently Mike O'hern was in town recording for some show or movie or something. Um, it looked like something involving wrestling like wwew or some shit like that I'm not sure. But um, he was training at elite and he had a um meet and greet elite from 12 to 2 on Saturday the first. So um, I'm not really someone who follows microhern a lot. Um. Kind of know who he is I kind of know where he's been um in the past. But um, all that I know is that he's like the biggest fake natural of all time. Um, but I texted stuff and I was like.

16:00.75

christophknoll

Hey he's he's Mr. Nettie you leave him alone. He listen.

16:05.85

Paul

Yeah, the lifetime natty. Um, so I texted stuff and I was like should I go I was like I don't even know if I want to go and you're like friendship over if you don't go and I'm like shit now I got to go.

16:14.82

christophknoll

But well it's just because ah he has properly manipulated social media because it's it I know by you but over the past week my for you page on either Instagram or tech talk is now just stoic men.

16:27.76

Paul

Yeah.

16:33.47

christophknoll

With ridiculous quotes and it's the baby. Don't hurt me in the background like it's It's just such a funny meme and because if you look at him and in one of those poses. He looks like such a jackass and.

16:35.95

Paul

Yeah, yeah, yeah.

16:47.65

Paul

Like he's he's a ah like he looks like he's stuck in the 80 s like he's just the way he looks his hairstyle and shit looks like he's stuck in the 80 s um and he does.

16:50.66

christophknoll

Yeah, me saying hi me saying hi to my gym crush and then in parentheses I'm in my wheel there and I'm schizophrenic.

17:03.90

Paul

Yeah, it's it does are so good. It's like um sir you're under arrest for money laundering and he's like um, no thanks have a nice day or something and showing Michael her imp posing for a photo shoot. Um.

17:13.35

christophknoll

Ah.

17:16.66

Paul

But yeah know I mean him for the way he looks like he looks phenomenal. It's just he has become a meme just because he's a fake natty. He just says that he's natural and it's like dude, it's not a problem that you're I mean he's in too deep now he can't He can't go back. There's there's no way he can ever say. He's not natural because then it's.

17:17.74

christophknoll

Ah.

17:32.25

Paul

It's just going to destroy him just like just like liver King like it destroyed liver king nobody talks about him on what's that.

17:34.39

christophknoll

I think I think well I was gonna say I think the 1 thing that he has going for him is definitely the longevity and that's tough to you know produce when you're under intense cycles. So I think what his case is more likely is that.

17:43.27

Paul

Yes.

17:53.66

christophknoll

He's saying he's natural in comparison to the rest of the crowd which is not true natural but I'm guessing that's his justification for it because he for him. he's what 40 like 42 43 yeah he's up he's up there like this is like rock style stuff.

18:04.67

Paul

I think he's 50 something. Yeah.

18:11.92

christophknoll

And for him to have that longevity. He's clearly not blasting huge cycles like you know Ronnie J like the the behemoths we're doing um but 54 yeah 54 to have that physique I he's definitely on something just.

18:22.25

Paul

He's a 54 he

18:28.70

christophknoll

I Mean even if it's just like a test booster to keep his ah like his body able to be where it is but I'm thinking he's claiming natural in or at least justifying the natural because of um, the way the crowd was and he's on interview for saying like.

18:35.38

Paul

Ah, below There is crazy. This is a movement.

18:44.50

Paul

On better than any.

18:44.43

christophknoll

Hey, if I was doing what these guys were doing back in the 90 s I'd be like they were and just because you see like how the people like I mean Ronnie's case is more that he had bad medical team repairing him but a lot of these guys who are struggling to you know, still be physically active after doing. They're huge you know cycles and whatnot I think that's more so where is justification comes from. But yeah, using the word natural definitely isn't isn't what he should be doing. It should be like natural with 3 asterisks after it saying like this is in comparison to like. The big boys.

19:23.99

Paul

Yeah I think from from what I've heard I'm pretty sure in the past he said he's takes nothing. Um, so for that yeah, he's.

19:30.40

christophknoll

Which is which is I mean not true. You you look at his body. There's There's unless he's in the the like what liver King tried to claim to be in that point. Oh a 1% of the like true primeval like. Descendant You know those people who just have the genetic absolute masterpiece where they're able to do that. But it's such a small population.

19:56.57

Paul

Yeah, yeah I mean he I mean granted no matter what he's taken. He definitely has phenomenal genetics to at least hold on to what he has. Ah yeah well I don't even think.

20:01.64

christophknoll

Yeah, and that's that's the case with every bodybuilder that makes it to that level like you You can't make it there without having a stroke of luck.

20:12.42

Paul

Could be wrong I don't think he ever made pro I don't think he's ever been a I Pb pro. Um, let me see if he is even a pro. But yeah, it says on his website at the very bottom it says nadty.

20:17.86

christophknoll

He's a pro in our eyes.

20:27.33

christophknoll

So.

20:30.12

Paul

Literally says natty at the bottom which for interpretation. Um, he ah yeah for up firm interpretation that just means he's not taking anything. Um, but there's been Kenny K O has called him out and asked him if he's natural and on he says he is and he and. Um, he doesn't use steroids or anything like that. Um, but yeah, so he seemed like a nice guy I didn't really get to talk to him or anything like that he was like training people and like showing this like literal like 6 or seven year old like how to work out like he was like showing him how to do dips and how to do like. Rose and the cable machine and stuff. Um I think his wife was his wife was there too. Um so I didn't want to take up too much of his time I was only there for a photo and to say what's up to the people that I knew there. But yeah, no I know um.

21:19.75

christophknoll

Ah, po you miss the segue of the century right? there. Ah.

21:25.43

Paul

And know. Yeah he was he was training like six seven year old I mean which is very very young. Um I mean at that point I mean you I don't know who that kid if that kid was his kid or if that kid was somebody else's kid it was. It was hard to tell I couldn't even tell what that was going on. But as far as when kids should start. Training I mean I would argue that that's just too young. Um, but you might just be having fun the kid just might be having fun. Um.

21:47.89

christophknoll

And there's never too young a age to correct form even if they're not going like going down the rabbit hold. It's never too early to correct form like someone doing dips like you're even regardless what age you can.

21:56.57

Paul

Um I will.

22:02.81

christophknoll

Show them How to utilize you know triceps or if you want to engage chest on a dip like how to angle yourself like there's I don't think there's too young at age to be giving form correction. Um I think it's more So the.

22:05.74

Paul

Me.

22:17.18

christophknoll

Debate of when should you let them go down the rabbit hole because you see the the videos of like I forget what? the I think it's some like russian kid who's 14 in blasting cycles already something like that I think that's more so what people try to avoid when they. And they talk about that.

22:35.98

Paul

Yeah, um I think for that age group like anything under like I mean it's it's going to depend on the um, the person entirely I think anything under like like definitely 10 anything under 10 for sure. Um, really shouldn't ever be focusing on hypertrophy and then even that it's like for between like 10 and 14 I think a lot of it is going to come down to like understanding the human body understanding anatomy. Um. Understanding how the human body reacts to different things and um, understanding proper form. Um I mean most like people in the gym especially when it comes to hypertrophy and bodybuilding and all of that don't really um, grow into their physique until like. Well after 18 um, but setting that foundation at a younger age is just going to set you up for way more success. Um, you can build muscle plenty of muscle. Um, you know anywhere from 101112 years old all the way up until 18 prior to really filling out. Um, but. Like you can build plenty I mean the youngest I vb pro ever was from my understanding it might have changed was Jeffrey side and he was 19 when he made pro. So there's plenty of opportunity. Yeah mug. Ah, plenty of opportunities to to gain muscle and hypertrophy prior to um.

24:09.40

Paul

You know, even graduated in high school. So ah, it's just is going to come the biggest thing at a younger age is is going to come down to um, learning how to train properly learning how the muscle groups work which is ultimately just hyper hypertrophy one one and then not really focusing on hypertrophy and just really understanding. Ah, performance I think is going to be a big um, kind of leg up there. Ah because you're being such a young age your body's still changing your body's still adapting so you know a lot of kids especially when I was that young you know I was holding onto a lot of baby fat and everything and if I could go back I'd be like tell myself just try to. Do my best to lose all of that. Um, not necessarily gain muscle because it is hard at that age. But if you can get to a good starting point a good foundation to restart hypertrophy around maybe 1516 then you're going to set yourself up for that much more success and if you know proper form by then. As your body is growing as you're gaining height as you're gain weight when you start to fill out in high school and start to grow into or like finish growing as far as height goes, you'll be at a better better place than if you waited until you were. You're done growing in height I wish I can go back and tell myself that but. I mean obviously I can't go back in time. Ah, but the sooner you're in the gym. The better. Ultimately I think that's the biggest thing when it comes to that age I mean the fact that that seven year old or whatever it was was traded with Michael Harn was fucking hilarious to me I'm like this is crazy like the dude's fingers was bigger than his arms like I'm like what the hell am I looking at. But.

25:42.33

christophknoll

Um, but yeah, that kind of goes into the topic we wanted to kind of hit on today and that's just you know tips and tricks for young people.

25:42.86

Paul

Yeah, so um.

25:54.90

christophknoll

Getting into the gym as well as you know debunking some of those those myths that you hear about in regards to young people training in the gym. Um, but I think Paul made a really good point is that if you are under the age of let's say fifteen sixteen something like that and you are. Getting into the gym or already training the most beneficial thing you can do for yourself is learn your and and anatomical structure and physiological memory like just learn everything. There is to know about the human body because what so many people do at a young age and it's.

26:16.00

Paul

Um, believe.

26:32.95

christophknoll

I see it already from because for those who don't know I teach and also shout out all my students who are gonna be listening to this during my lectures. Um the the most common thing I see is that young people will see a.

26:42.23

Paul

Um, for me.

26:49.70

christophknoll

Favorite athlete or favorite actor someone famous that they follow and they see something with their workout regime. So for example, the the the reference that I'm gonna make is that movie with Mark Wahlberg and Dwayne Johnson where he goes I gotta think I got to go get a pump and he goes and. Does a couple bicep girls um be a young person might see that and go all right I know I want to you know, get arms like that. So I'm going to train biceps and just like curl maybe figure out a couple different variations and just go with that but not actually learning what goes into. Not just hypertrophy but also the muscles themselves because when I talk to people of the younger age and I say do you know that you have 2 muscles within your bicep. They go no and one that upsets me because of an english teacher and you know the prefix of buy means 2 so just use that. But.

27:36.72

Paul

No.

27:42.65

Paul

It tries 3 tricep.

27:45.42

christophknoll

Um, yeah, ah so for me that that's where I start but unlearning and understanding the human body will allow you to actually make better gains as you go into the future because for example, if that young person. Knew that there were 2 muscles within your bicep and then figured out one movement per and then was able to properly train that your arms will fill out a lot better instead of if you just did a hundred bicep curls every day because you want to train arms that's great. But that's not actually going to develop and fully fill out your arm. Um, and that's also just biceps so many people and so many young people think that if you want big arms train biceps. But in actuality you want big big arms. You need to hit triceps more than you do biceps because.

28:33.94

Paul

Are.

28:36.47

christophknoll

Just like the prefix sound or prefix tells us bicep has 2 muscles whereas your tricep which for anybody listening who doesn't know it's the back end of your arm. Um, basically like what you rest upon a chair if you were to push like right now if you so are watching the video I'm pushing my arm backwards into the chair. Um, that is where your tricep is and there's 3 muscles try three. So if you want bigger arms. You need to properly train those as well. But I think that's just the big. Um, the big thing that needs to be addressed, right? away is that if you don't spend the time to learn about your body. And we're not talking sex eds we're we're talking like the actual muscle fibers. What connects to what how to train individual parts of like like let's say you're back. Your back is so much you can train and you need to know how to hit the individual parts instead of just going to a row machine and saying I'm going to train back. Like you want to hit it with a purpose and in order to train with a purpose you need to be mindful and understanding which is something that we achieve later in life because once we hit this, you know. Like Paul and I once we hit the the motivation to go into the bodybuilding world. Um you. So we we learn all this stuff and if we didn't learn it. We picked it up immediately because it's stuff we needed to learn. But if you learn it at a young age. So like I teach right now between the ages of 12 and.

30:05.59

christophknoll

Maybe 14 but it's mostly 12 and thirteen year olds because it's seventh graders. Um, then if you start learning it then then you will be when you get to that full developmental stage. So Eighteen north of eighteen and you're able to really start packing on the hypertrophy and start packing on some size and. Definition more so you'll be in such a better place. So at the end of the day you just need to learn about the actual human body and I know personally I slept through health class as a kid because I didn't think there is any importance to it but now in my older age. Older age. Yeah now in my you know adult ages I am taking the like the absolute responsibility of helping these young people I see every day to actually take that stuff seriously because even if you don't go into bodybuilding it'll help you in the future if you go into you. Become an athlete and let's say you take ah you swing your back on the on the diamond and you're playing in a baseball game and you feel something tweak in your back. You're able to identify where that is and that's ah, that's an awesome thing so certainly learning the body is where you need to start. If you're coming in from a young age.

31:22.49

Paul

Yeah, there's a lot to learn I mean I'm I'm still learning every single day. Um, and that's kind of the basis of this podcast is um what we learn over time and different studies we read and stuff like that and just translating it and interpreting it interpreting it. Um for everybody listening as far as your age group goes.

31:24.40

christophknoll

Hunt.

31:39.67

Paul

12 to 13 you guys are in the perfect spot right now to really start lifting. Um, you know if you if you research how old how old should I be when I start lifting or how old can I start going to the gym and stuff like that. Um.

31:51.68

christophknoll

I'd go around the 1 to 3 day range somewhere around there. But yeah, ah, well the the the cutting of the embilical chod is just a lat phrase. So.

31:54.21

Paul

Yeah, yeah, right out of the womb just straight out right? like cut the umbilical cord straight onto a bench just like. Yeah, yeah, that's that's all yeah God That's awful. Um, it's It's a rear doubt fly to pull it apart. That's that's what you got to do? Um, yeah, just resistance Band What the fuck.

32:11.11

christophknoll

Ah, yeah, ah your first band that you ever worked with was ah.

32:22.70

Paul

Ah, geez first ever. Resistanceant span is your umbilical cord. That's all whole. That's so bad I'm 100% natural I even use natural weightlifting. My mom's a bilical cord resistance. That's so fucking gross. That's so nasty.

32:26.90

christophknoll

Ah, natty ah well.

32:41.31

Paul

Jeez.

32:41.58

christophknoll

When when when you felt when you feel kicks from from like inside the womb. That's just leg pressing right there.

32:47.74

Paul

That's leg extensions with the resistance band. They they tied the book cord around and start doing leg extensions so they can be shredded coming out. They got to look good. Yeah.

32:50.60

christophknoll

Ah I.

32:56.70

christophknoll

I think I I think we need to go teach pregnancy classes now.

33:03.12

Paul

Yeah, as a baby turns he's because he's doing like oblique work or something like yeah yeah, he needs to He is super setting between chest and back Lord That's awful. That's so bad.

33:05.14

christophknoll

Ah, yeah, he needs to get his other side. Ah no unilateral work in the womb.

33:20.80

Paul

Um, but yeah I know 12 twelve thirteen is like the perfect spot to really start going to the gym. Um, and it is it is nerveracking. It is kind of intimidating a lot of the time when you start going to the gym for the first time and it I mean it was intimidating to me and I was going to the planet fitness and I was 16 and I when I first ever ever stepped into like ah a gym. I would say a real gym but into a gym um was a plan of fitness at 16 and it and it is intimidating um and obviously I mean I can't quite remember exactly what I'd experienced back then? um I don't remember how I saw people or like anything like that. Um, but.

33:39.67

christophknoll

Yeah.

33:56.86

Paul

It is it is hard. It's hard getting in there. But once you're in there and you get comfortable and you're set and it'll it'll set you up for for the future. Um, and it'll only really help the the gym is only really ever going to help. Um you watch any sort of even if you're just focusing on sports football basketball. Baseball fucking golf. Whatever it is that you're playing disc golf. Um you you watch those athletes. They're doing some sort of way training. Um football athletes focus a lot on um ah, almost like very high volume. Ah. Sort of like ah performance-based training in a sense almost similar to Crossfit a lot of like ah a lot of interval training. Um a lot of endurance training with the weights. Um, so that way they can keep pushing on the field because you're going be playing a lot like it's not like you're going to be You're going to play for 10 seconds and then you're done. Um. It's not like you're you're one swing of the bat and then you're done like baseball. It's you're you know you're going to be pushing harder and um.

34:54.82

christophknoll

Well speaking of that of that topic of athletes and their their training regimes while like still performing their other duties. There was a interview comparison. They did between Tiger Woods who is the greatest golfer of all time and John Daly who is one of the most entertaining golfers of all time.

35:02.40

Paul

Um, yeah.

35:08.90

Paul

Are oh yeah, are.

35:14.17

christophknoll

Um, and the the interview was started with tiger and it said tiger he wakes up he goes for about a four mile run he'll go home. Ah shower then hit the range for about 2 3 hours then he'll go hit his lift then he'll go hit play a practice round then back to the range and then a workout to end the day and.

35:31.24

Paul

Um, yeah.

35:32.13

christophknoll

Then it switches to John Daly and he goes I'll normally have 6 to 12 beers go to the range. Maybe even skip the range and then tee off and.

35:38.41

Paul

Well let me yeah like what what makes him what made him be able to compete in the pga tour like it like obviously he has to be good right.

35:47.63

christophknoll

He's still he's still one of the world class golfers and his was just natural skill that he was able I mean Du'can me wrong. He still is one of the most disciplined athletes like when he's on the course he knows what he's doing and he doesn't have the accolades that Tiger has but.

35:58.28

Paul

Yeah.

36:03.15

christophknoll

He I mean he's still down to the point. Oh O one degree of greatest golfers that like because you have to be to be on the pga tour and not even he fucked around while he played and that's what made him go entertaining and he looked like he just rolled out of a gutter when he.

36:09.60

Paul

Um, yeah, he just he fucked around outside a plane. Yeah yeah.

36:21.60

christophknoll

Teed up too like his hair would be ever. He wouldn't even wear a hat sometimes like he just yeah, but it was just a funny comparison between the 2 and I will say using that interview and what Paul just said about you know athletes and they're lifting. You do see the physical changes so tiger.

36:24.59

Paul

Um, yeah, he just good.

36:28.40

Paul

Yeah.

36:40.60

christophknoll

Maintain for his entire career and even still now a super fit physique and for golfers super fit. Physique is not a Nfl like football players super fit physique it's because in golf you need a lot more flexibility but he still is super fit whereas the interview with John daily when talks about him just drinking and hopping on.

36:45.35

Paul

Um.

36:59.80

christophknoll

I mean he he's got dad bodsons day one so it actually proves the point that that you're talking about Paul how like you know even athletes and if you're a young person and you're thinking I'm an athlete but it's a sport that doesn't necessarily warrant what I think needs weight training you're wrong, you need.

37:00.38

Paul

Yeah.

37:17.50

Paul

Yeah, yeah, and it's you're you're not helping yourself by not training additionally on top of practice and stuff like that. It's only going to make it easier obviously like being in Massachusetts that middle school seventh fifth through Eighth grade is middle school correct.

37:19.51

christophknoll

You need to be. You need to be in their training.

37:25.35

christophknoll

Yeah.

37:36.92

Paul

Even for gardner. Okay, yeah, cause for.

37:37.42

christophknoll

Ah, right now 5 through 7 But yeah, right, but Eighth grade is yeah for the most part 5 through 8 is going to be your your grade range here in gardner. They made that change. Yeah.

37:47.35

Paul

Eighth is high school. What's interesting. Okay, that's cool. Yeah, so when I was in middle school at Gansett it was 5 through eight was middle school and 9 through 12 is high school. Um, which is I mean at least.

37:55.51

christophknoll

Um, yep, likewise.

38:03.25

Paul

I mean obviously middle school will range differently but most high schools are ninth or 12 um in America for those of our Uk listeners which we do have quite a few um ninth grade is year ten year ten through year thirteen would be essentially what's called high school um for us. So um. Take whatever you were talking about add one and that's your guys as a year so we say seventh graders we're talking about year eight um, you know eighth graders is your 9 um, so for for those in seventh grade or year eight usually that's around 12 to 13 years old depending on what month you were born in comparison to school year. Um. I was may so I was on the other end I graduated just after turning eighteen I graduated high school just have to turn in 18 but um, and then went into high school I think just after turning 14 but um, with that being said, whatever sport you're playing and you can obviously focus your training. Around that. So for golf. For instance, you don't want this is from my understanding I'm not a golfer I want to golf but I'm not a golfer. Um, yeah, so from my understanding you don't want a wide upper body. You want a pretty slim upper body that has good strength to weight ratio.

39:05.33

christophknoll

I Got you.

39:16.34

Paul

Because a lot of your suing is going to be in your hip control. So it's going to be a lot of um Abdu or aductor movements a lot of glute movements even hams and and quads um with a lot of core as well. Cores can be very important when it comes to golf. Um your shoulders might play a little bit of a role but you don't want to be whacking at the ball. So a lot of your a lot of the momentum and strength going into the ball is going be coming from your hip rotation. So the training that they do yeah.

39:39.42

christophknoll

A lot of it is a lot of it is is strength flexibility or flexibility strength I should say where your arm can be positioned while still exerting maximum force. That's that's where and that there's that's a science lesson in self. But um.

39:43.65

Paul

Yeah. Yet.

39:56.73

christophknoll

Being able to manipulate your body while still exerting maximum force or ah, very so like tiered ah exertion is kind of how it works. Um, but yeah, you're right? You don't want to be a bulkhead out there because if you're.

40:09.30

Paul

Um, yeah.

40:14.30

christophknoll

Ah, bulkhead you restrict your your range of motion when pulling the club back and whatnot like 1 of go ahead up.

40:16.98

Paul

Yeah, when I go ahead I was going to say when I when I last played golf I was playing with my uncle and my cousin my dad and um they were. They're both very good. My cousin is a very very good golfer. Um, and it was harder for me to golf because I got wider Shoulders I got my chest. Um, you know my pectorals are kind of pushing against my shoulders. My lats in the back are kind of pulling out so it was harder for me to get that suing in there where my cousin being like focusing on golf for the most part. He also plays football but a big focus on Golf. He has the body built for it so he can really dial in and and just. Just send zingers down and just be really accurate with it. Where for me, it was. It was very very mentally hard for me to not want to just destroy the ball every single time because all of my energy in the way I train is just Explosive. So every time I want to exert any sort of Strength. It's just Bam. Just want to fucking just destroy it. Um, so it's very hard for me to to focus on just overall smooth motion through through the swing. Um, but that goes for any sport. However, you train needs to be adapted to whatever you're going to be focusing on. Um you know basketball is going to be focusing on being very lean. You don't want to put on really any serious muscle. Um, and you want to have good strong shoulders. Um, and then also good. You know mobility in your legs. Good flexibility ah stuff like that good Athleticism. So I mean each sport's going to call for something completely different football is going to be.

41:51.23

Paul

Training for football is gonna be the closest thing you get to training like a bodybuilder or power lifter without actually training like those people so they're the closest. Um I would argue. They're the closest outside of like fighters. Um, you know fighting is is going to be pretty close if you're an mma fighter karate whatever it is. Um, a lot of them trained very similar to ah bodybuilders and power lifters and all of that crossfiters very similar sense of training but each sport's going to play a different role and no matter what you do It's not going to it's not going to hurt um as long as you. You know target it properly like if you're going to be a golfer. You don't want to be out there just going for deadlift Prs thinking that you're training for golf and that's not the reality. You don't need to be training deadlift Prs you know, um, and.

42:37.48

christophknoll

I would see you see that. That's where you're wrong I yell light way when I drive off the first ah 2

42:42.96

Paul

Yeah, you don't yell for you. Just you just yell ate nothing but a peanut. Yeah, just yeah, exactly? Um, but yeah, it's a lot of like there's actually been studies done where um, the younger you start your sports the better you're going to be off and essentially what I'm trying to say is. There's a study done for basketball players. Um, and no matter their genetics. The sooner they started basketball the taller they ended up being ah because being a basketball player called for a taller physique. So your body naturally grew more height to fit into the spore, especially the more you played. So They there's a lot of tall basketball players out there that we against the genetic um makeup or their their own genetic makeup and ended up being taller than was predicted by their doctors because they played a sport that required them to be taller. Um, you know football is the same kind of way. It's gonna it's gonna have you. Be built more. You're going to gain size my cousin when he started you know first started playing football. It took him a little while but then all of a sudden he sprouted straight up. Um, gained a lot of height and gained a lot of weight and he was bigger than every single kid on the field. It's just what his body called for when he started to adapt to it. So.

43:54.93

christophknoll

That's also like mental affirmations like if you day in and day out at a young age playing some sport or whatever like tell yourself internally that you have to be bigger your body listens like that That's ah ah this is a real thing like.

43:55.23

Paul

Whatever.

44:04.60

Paul

Yeah, yeah, exactly.

44:10.29

christophknoll

It's not a lot of that is bro science I will admit that but it is absolutely a thing to have those positive affirmations truly change that like 100 burton not 100% like a large chunk of what we do in the gym is just the mental side of things like convincing ourselves to actually. Pull ourselves out of the gutter and whatnot and that kind of mental side of things is what allows for that direct kind of insane growth that makes no sense to the doctors or the family or anybody like that just like Paul was mentioning.

44:41.77

Paul

Yeah, it's a lot of it's going to be kind of manifested in your mind and I hate to use the word manifest because it's kind of gotten a bad rep, especially people like you manifest it but the universe and I'm going to share this on Facebook to manifest it. It's yeah, it's.

44:50.79

christophknoll

Well you you utilize the word differently that's manifesting in the sense that we're talking about is more in a like direct correlation mental to physical but manifesting in you know the the Lucy Goosey lefty kind of way. Is like I'm just going to manifest something because it makes me feel good like that. It's it's more of a like hormonal release instead of an actual practice.

45:14.68

Paul

Um, yeah, it's.

45:20.10

Paul

Yeah I can't stand how it's gotten a bad rep because it's like people be like oh like you show like a bank account like a million dollars and it's like share. There's on Facebook to manifest it. It's like you're not going to manifest a random million dollars in your bank account. But you manifest.

45:32.77

christophknoll

No, but what you can do is you you take that picture and you turn that into mental motivation and that is what takes it and that's the manifestation you want to be doing not the thinking if I repost this post I will get million dollars put in my account by Bezos like.

45:39.39

Paul

Again.

45:49.17

Paul

Yeah, exactly.

45:51.70

christophknoll

That's that's not what you have you have to view it in the sense of let me use this as a reason to go kick ass today.

45:57.79

Paul

Right? right? So um, with that being said I mean it's It's a lot of when it comes to performance. It's going to just come down to your mind mindset and what you you manifest in your own mind. Um, if you're going to be in the gym you're like I'm not going to make any progress I Keep you keep thinking negatively. It's gonna it's going to Happen. You're never going to make that progress. You're always going to be um, you know, kind of a step back and um, I've talked about it before where I've had times you know I reach out to my coach I'm like dude I Just can't do this like I just feel like I'm not making progress I just keep thinking I'm not making progress and shit. And I think that also kind of played a role recently getting weight like I keep thinking I'm gaining weight and I think that's kind of part of the reason why I am getting weight is because I keep thinking that I am but when I was losing weight it was because. I Thought that okay I'm in more carbs I'm taking more Anabolic stuff like that. So now I'm not going to be able to lose weight but I was like I think I'm to like it was just weird reverse psychology where it's like I don't want to lose weight but because I kept thinking about losing weight I ended up losing weight. Um, so I think a lot of. Ah, the the mind is obviously very very Powerful. So the more you think about whatever your goal is going to be the more It's going to kind of manifest into Reality. So and you think oh I'm not going to be able to play basketball because I'm too short I'm too short I'm too short that it's.

47:19.40

Paul

That's not the reality you you got to just manifest at your mind stay positive um, keep a positive mindset and um I can't stand when people say I can't do this I can't do this and you can only say that until you've tried everything and went to as far as possible. And then you could be like okay I can't do it. You know if I went as far as I could bodybuiling and just pushed my body to the absolute limit to almost death and still couldn't win then I'd be like okay I can't body build. It's just not meant for me. That's what Bri Piana did he push his body way too far. Went way too far with it nearly killed himself and was still not even pro. So he's just like this is just not for me I'm just not meant to make pro but then some guys just don't even have to try John Daley didn't even really have to try to be a good but fucking golfer he just is. It's just some people just have the natural genetics for it. Um.

48:09.60

christophknoll

Yeah.

48:15.42

Paul

So no matter what you do There's going to be someone who's better than you. That's the reality there is. There's someone who's going to come along and dethrone Chris bombmstead like it's it's going to happen there. Someone came along and dethroned Arnold. You know someone came in Jay color came along and dethroned Ronnie there's going to be someone who's better than you. Um, that's going to happen. What what you can do is do the best that you possibly can and why would you hinder any potential success by thinking that lifting weights or training in the gym is going to pull away from your sport. That's not the reality the more exercise you get and the more you exert your body the more your body is going to adapt. You you need to put your body in uncomfortable situations in order to get better at whatever you're looking to do ah that goes for really anything ultimately and practice makes perfect. You know writers. For instance, they're not just going to write a book and become successful very seldom does that ever happen. You need to keep trying and failure is a good thing. Failure is going to be a good thing. Adversity is very important. Perseverance is very important stuff if you're going through adversity right now. But that's only going to make you more driven for the future and prove to yourself that you want it more than your hand is going to hinder you you know what? I mean. So.

49:13.00

christophknoll

Yeah.

49:27.58

christophknoll

That's actually what my ah what my coach said when I reached out to him I because I reached out to him and I was like man this past week like there are at least a dozen moments where I thought about texting you and saying I'm done. We're not doing this anymore and after that he sent me. He.

49:37.49

Paul

Yeah, yeah.

49:42.50

christophknoll

Send me a lot of audio messages because he works a decent amount and so it arguably better to hear it that way than through a text but you let me know that just the mere fact that I'm in there and right now I'm only in the gym maybe two days a week just because I go I crush a leg day and then I kind of.

49:43.94

Paul

Um, yeah.

49:48.11

Paul

Are.

50:00.92

christophknoll

Get myself through an upper body type day and I'm only really in there for two days a week um he's like just the fact that you're able to be in there is showing your tenacity and your ah like want for this and literally just hearing that reinvigorated me for another week or 2

50:01.87

Paul

If.

50:14.49

Paul

You know.

50:20.50

christophknoll

Granted last week I had another moment and you know the getting sent the the rocky speech pulled me out of it. But it was it like you you you just battled these tough times and it's just like I coach I coach a girls basketball girls varsity basketball team and one of the things I tell them is that.

50:24.88

Paul

Yeah.

50:39.89

christophknoll

You're never ever allowed to lose. You're allowed to fail but you're never allowed to lose because the day that you tell yourself that you lost is the day you can't recover from and you need to be okay with failure because failure is where you where you learn from.

50:50.50

Paul

And.

50:57.32

christophknoll

But failure is never a loss because you always pull something from it if you look at it as a loss. So oh we we lost this basketball game. So therefore I lost today you're already a step behind the next person and you have to be the hardest hardest working person in the room and if you allow yourself to be you know, deterred by losses instead of failures.

51:09.80

Paul

Um.

51:16.77

christophknoll

You just so far behind and that needs to be applied for every young athlete young person thinking about the gym because in the gym every day you go to but failure is part of your routine like when Paul and I are in the gym. We actually strive for failure like our top sets if we're not hitting failure.

51:26.81

Paul

Yeah, yeah.

51:35.76

christophknoll

We either don't have enough weight or not pushing ourself hard enough and we day in and day out. Want to get ourselves to failure and it's not a loss because we learn every day we learn. Okay, this week I got eight and a half reps whereas last week I got 7 reps like.

51:37.15

Paul

Yeah.

51:53.57

christophknoll

Hit failure. But I'm improving in this aspect. Let's shoot for 9 or maybe up the weight like we take every little instance of failure and learn from it whereas a person a young person in the gym is so plagued by the ego lifting side of things where they think that if you hit failure. You've lost. But in reality if you hit failure your muscles are winning because you're able to push yourself to the extreme and that's the kind of thing that needs to be applied to every single young mind in the gym like you want to have fallen over from a squat at least once by the time you turn 16 like have.

52:17.95

Paul

Um.

52:25.46

Paul

Through things.

52:28.86

christophknoll

Have however much weight you have on it and you want to have fallen over like backwards or dropping down if you have the squat supporters there for you like you want to have broken down at least once because that is true failure and that you want to achieve true failure. In fact, you want to be doing that every day in the gym.

52:39.40

Paul

Yeah, yeah.

52:47.84

christophknoll

But of course that's not going to happen because you know we we can't mentally do that. But if you're able to day in and day out hit failure. You will learn.

52:57.76

Paul

Yeah, you got to be you got to be careful I mean when you're when you're starting out in the gym. You really got to be careful and I see tons of kids um, especially squatting improperly. Um, that's another thing when you're like when you're younger, ah do not I mean it's well yeah, but.

53:12.85

christophknoll

Astagrass.

53:15.15

Paul

Was going to say it's going to be very hard not to be intimidated but the bigger the guy in the gym the more likely they're going to want to to talk about what they're doing. You know so going to the going to the gym. Just ask how to do form which we've talked about a million times before but just ask around see what proper form you can do and and if you're going to a gym that has a trainer.

53:21.99

christophknoll

Dip.

53:32.59

Paul

And they're not doing something say hey you know I hate to bother you or you know I don't mean to interrupt your day but I just want to see if you can kind of give me some quick pointers on how to do squats because it is hard and I'm new and um, just want to see if I'm doing it properly so you know stuff like that's going to go a long way. Um, and that's also kind of part of our. Podcast here. It's we we answer questions that um, a lot of people don't want to ask other people. Ah so we want to present that information to you guys. You guys have it already. Um, but to kind of add to what you're saying about failure especially in team sports. It's I mean it's tough when you watch professional but like. On the on on the earlier side high school middle school travel. Wreck um, a lot of the time when you hypothetically lose a game. You're not necessarily losing a game. You're just you're beat by the better team that day and it's it's not your fall It's just the team. The team you face is just the better team that day. And the next time you face them. You can be the better team I mean it's bodybuildings the same way we talked about it just because you know a bodybuilder on stage got second doesn't necessarily mean he was he lost that day. The guy who beat him was better that day. That's all it came down to the he was the better bodybuilder. Um, you know the team was just a better team that day. Ah. So you got to you got to understand that first and foremost um, you especially being on the younger side twelve thirteen you guys have so much information available to you guys now. Um, you know when I was when I was your age that was ten eleven years ago I mean Facebook was really just started to kick off I mean Facebook was like started like zero eight zero seven eight or something like that.

55:03.54

Paul

I was 12 in 2010 so it was really starting to kick off. Um, let alone Youtube Youtube was only really around a few years I mean it was it was like cat videos and shit like that was what Youtube was it wasn't what it is Today. Instagram wasn't even around I don't think I mean. Most tools that you guys have now we didn't have you know when we were 1213? You guys are very very blessed to have that. But it's also curse too because you're going to have a lot of misinformation out there. Um, a lot of bad information and the problem with all of this information is that no matter what. Theory you have you can find some sort of um article or study confirming it and that's the problem. There's a video I watched recently where this guy said let me take coffee for instance and he said let me look up coffee ruining eyesight and there was a study done where. There was potential that coffee can increase the chances of glaucoma but then he looked at the opposite and there are studies that show that increased caffeine and coffee intake can actually show potential performance increase in your eyes. So your eyes can start seeing better if you have you know this additional. Supplement in your life or whatever like it's whatever you Google? Whatever you research you're going to find something supporting it so you got to be careful with what you're looking up. That's why they say don't ever look up your symptoms when you're sick because you're going to find supplement as you're goingnna die like yeah, it's yeah.

56:24.60

christophknoll

Web webmd you have 24 hours to live. No I have a cough.

56:31.49

Paul

Exactly it's like you're going to find something that says you're going to die. It's it's just the reality of the world that we live in today. Um, so be careful with the information you're gathering and social media is very very um, untrustworthy in that sense. Um, if you're on Instagram or Facebook. Almost never trust what you're reading most likely unless they're a reputable source if they're reputable sourced then sure but like you know, reading watching Michael Hern I mean he's known as being unnatural, but when he's ah when he has social media and these kids are seeing him. Say he's natural. He's kind of set in this raw expectation that people can look that way without taking anabolics which very very even even in your peak prime like 30 to 33 years old is the best you're ever going to look. Even if you're natural and had amazing genetics. There is still strong strong strong potential that you're never going to look like Michael Hearn um you know he looks phenomenal for his age but he's also taken shit he has to um bare minimum. He's taking t r t bare minimum. Um, so you know being twelve thirteen you got to be careful with. Ah, what information you're gathering and and where you're getting it from um so you just just please just take every information with a grain of salt and when it comes to your your biggest thing right now is to just ah, avoid social media as best you can because all these people are going to be um.

57:58.59

Paul

You know oh this is how I look this is how I look or this is my photo this is they're all edited. They're photoshopped in shit I mean I put some filters on my photos and shit to make you know my photo look a little bit sharper um because you know my photo kind of you know, beautifies me a little bit so like you know I edit my photos a little bit to make me look a little bit better. Um, then I do for my my camera. The biggest thing for me is that I want to look better in person than I do in my in my photos. That's my biggest thing which I've gotten before which is great but when you're looking at social media. Please take it with a grain of salt and your biggest thing right now is just getting in the gym learning proper form and learning how the human body works. Ignore how you look in the mirror. Do not worry about that yet right now just learn how to lift learn how to target your muscles depending on what you're trying to do um and just eat tons of food especially being twelve thirteen you're going to be growing a lot. Yes, yes, clean foods. Not fast food bullshit um.

58:49.10

christophknoll

Clean foods.

58:56.24

Paul

Obviously just clean. Foods. Ah, if you're going out. You can eat clean at pretty much anything every restaurant you go to most likely as long as it's not like fast food or like fried if it's all fried. That's a different story but um, most restaurants will have some sort of chicken breast salad or. Some sort of rice you can get or a steak or you know salmon something like that. Um, but just eat tons of clean food chicken white rice which I mean all this. We've talked about before but this is just more reinforced, especially with age um twelve thirteen I mean shit I was when I was twelve thirteen think I had fucking braces I'm pretty sure I can remember yeah I had braces I think but it's you know your body is going to change drastically I mean like if I look at my freshman year high school photos all the way up to a senior year. It's it's a huge huge difference and then from senior year to now is a huge difference. You're going to keep changing. Ah, you're going to. You're going your body's going to keep adapting ah but the biggest thing is that you like I've said before you set that foundation. Ah so twelve thirteen just get in the gym just get that like routine in there. The biggest thing is getting the routine, get the form down understanding what you're doing and then going from there ah because for most people it's. It sucks. It sucks going to the gym for a couple weeks. Um I mean after two weeks you're going to start getting the endorphins you're going to start craming the gym but ah getting in that routine is going to be the hardest part. So if you can get into the routine of things and make it part of your life then you're going to set yourself up for the future and.

01:00:25.99

Paul

I mean the gym for me is part of my life. It's it's outside of bodybuilding. Even even when I'm done bodybuilding I'm still going to train because it's part of my life I love doing it. It's something that I love to do and bettering yourself physically is going to also better yourself mentally and then vice versa so set that foundation now so that when you are growing into your physique. And your body as you age, you're going to set yourself up better and I remember in high school. There was very few kids who went to the gym consistently and those that did everybody knew who they were and everybody like all the girls fucking wanted them I remember that like like there was 1 guy. He didn't eat like. He was in high. We're and we're talking high school here like I didn't know anything about the gym and he had to me ginormous arms like this dude's fucking huge now my arms would make his arms look tiny but like back then I thought that was crazy. So if you set that foundation even socially, you're gonna set yourself up. And a better place too because he I remember you know a lot of people wanted to hang out with him and shit because this dude was just the biggest kid in the grade as far as muscles go so set yourself up. I mean you you never know what you're going to get out of it and um, it's only going to help you in sports if you're competing in sports. So. Just just get in there just get in there and do it and and ask people to to help you out. Ultimately I think.

01:01:46.54

christophknoll

Yeah, and another big thing that comes out of going to the gym too at a young age is that you have social development and that's something that's not really you know known because what happens for us in our adult years when we're in the gym like we.

01:01:55.25

Paul

Um.

01:02:02.77

christophknoll

not everyone might be like me because I talk to every soul that I can when I'm in the gym and not everyone is like that but at the bare minimum you so you interact with people whether it's you know hey you done with this bench or whatever and what excuse me and what ends up happening is that if you're in the gym at a young age and you're. You know, just doing your workout. You are going to interact with people and you will learn how to speak with adults because speaking with adults at a young age is far different than speaking with your friends like you don't you you don't use the slang that you used to you. Might not be presenting yourself in a professional way. But you're at the very least in a respectable way and to learn that kind of communication is valuable to the highest extreme because you're setting yourself up to build connections with adults that you might be able to utilize once you do reach your own adulthood. Like what if the the person that you're speaking to happens to be in the field that you're going in and you know an impression you made six years ago when you first went in the gym and now you're seeing this person in an interview or something like that and you're now able to interact with them in a very professional manner. You built all that from the gym and.

01:03:15.70

Paul

Um, yeah.

01:03:17.55

christophknoll

The gym also allows you to have just general people skills like the most charismatic people I know are people who are in the gym every day because we have to talk to people every day whether it's saying hi to the person at the desk or you know when you're just moving around the gym engaging in casual conversation. All of that is done in the beginning in a very stressful setting because in the beginning and you're not the yoked out of your mind individual. Those conversations are daunting because you see people who are very you know, physically fit and to have those kind of.

01:03:45.41

Paul

E.

01:03:55.14

christophknoll

Conversations puts you outside your comfort zone. But over time you become you become comfortable in your uncomfortable areas and that's really what happens socially Once you're in the gym because I mean like I said not everyone has the over the top extroverted charismatic skills that I do but.

01:04:11.59

Paul

Who.

01:04:13.65

christophknoll

If you build up from a you know, shy introverted side of things you will be able to speak to just about anybody you want to because you're building up these skills in a very I'm going to call it a judge setting but in reality it's not a judge setting. It's just perceived as a judge setting. Like the gym people who are not in the gym people view the gym as a place where you go and you get judged every day by other people in reality you're judging yourself more than anybody. So. It's just a perceived judgment area. Um, and what happens in reality is that the biggest student in the gym will probably come over and dab you up after you Pr or something like that.

01:04:50.81

Paul

Since yeah.

01:04:52.63

christophknoll

And it like the the judgment is such a backwards concept to people outside of them the gym which is why you know that whole planet Fitness model doesn't work because the judgment free zone is actually the most judgmental place in the world. Um, which is why which is why the the outside eyes does not work.

01:05:05.77

Paul

I Hate it. Dude.

01:05:12.24

christophknoll

In terms of you know the gym and once you get over the mental hurdle of yourself understanding that nobody cares what you look like in there. You're totally fine like everyone is in there because the gym is inherently selfish. So everyone's in there for their own gain and if someone does comment towards you or something like that. It's going to be in a.

01:05:19.93

Paul

And.

01:05:31.60

christophknoll

You know, especially amongst men is like bro you look huge or something like that like it's such a positive even if you're not huge like. For example I know that I have lacking arms I have good tone but I don't have good size and after a lift. Ah so one dude came over and was like hey my girlfriend I were you know looking you got some.

01:05:36.50

Paul

Um, yeah.

01:05:50.92

Paul

Snap.

01:05:51.58

christophknoll

Boulders on your arm and like for me I know I don't have boulders on my arm but just the fact that this dude is saying that shows that you know we're just everybody's there to hype each other up and very seldom. Will you find someone who's there to bring you down. Um, but. The people who will bring you down are generally the outsiders looking in so that's why in the gym. It is a judge There's so so little judgment actually going on the judgment comes from outside of the gym so you just have to be able to mentally separate those 2 when you're getting into the gym for the first time.

01:06:21.62

Paul

Yeah I'll never know how people look at you I mean um, the other day I was hitting arms what they was it I forgot what day it was I think it was actually was yesterday yeah yesterday friday I know not yesterday two days ago Friday um I was sitting in arms in the the front desk guy. Poke my chest and he's like you just look big. Dude. It was just like I wasn't expecting it. You just you never know like I was I was shirtless grained because it's gonna go do do cardio and um I at the time I was working right after so I didn't want to like drench my shirt and sweat so I was just doing it shortless. But um, it's like you never know.

01:06:41.99

christophknoll

A.

01:06:58.55

Paul

How how people see ah and a lot of people. You'll be. You'd be very very surprised the insecurities that most people have so if you show any sort of bit of confidence that goes a long way and then gyms can help develop that the gym's going to help develop ah confidence in yourself and um, be careful with newbie confidence because. Um, we've talked about it before where um, the the most toxic people in the gym are goingnna be the newest people in the gym. It's the it's the most toxic people. Ah, that's why Planetaf fitness is typically very toxic. We Almost always recommend against Planet Fitness is because a lot of people. There are very new. They're very judgmental. Um.

01:07:24.31

christophknoll

Yep.

01:07:36.95

Paul

Because they're starting to see their first bit of progress and it gets their head. So um, if you can, especially if you're in the gardener area for those for your students that are listening I will always recommend vanarchy in the gardener area vanarchy is the best. Um, if you don't want to go to vanarchy you want to go somewhere else or. Have it within walking distance muscle works gym is also really good. Um, fitness concepts isn't bad either. Um that it's a very busy gym. Um, vanarchy is it is kind of intimidating at first because it is kind of on the ground but at the end of the day.

01:07:59.11

christophknoll

Fitness Concepts is another one.

01:08:09.63

christophknoll

Ah, yeah, that's yeah.

01:08:13.50

Paul

I think that if you're going to be a beginner I think for me if I could tell myself anything back in the day vanarchy is the best starting point because Van and Steve who own the gym are the best guys ever I suspect like Van Steve's kind of quiet. Um, but van is very social guy. And he will show anybody what to do in the gym. So I've asked him for tips here and there he's a great great guy. So if you have the opportunity I recommend going to vanarchy because van's a great guy. He's there from 8 to 12 I think every day um, but there is also a nice guy. That's there from I think 4 to 8 Pm every day. So um, you know and from my understanding you can ask him for tips as well. I mean the dude's built too. So um I almost always recommend vanarchy muscle works is good I know plenty of guys who've gone there fitness concepts is good. Fitness concepts is more of a commercial gym. Um. Rather than vanarchy is way more underground hole in the wall. You have to kind of know where it is to know where it is. You know what? I mean like it's yeah yeah, it's it's all word of mouth like don't even I haven't even seen them post on their Instagram and fucking forever like it's all word of Mouth. So.

01:09:11.35

christophknoll

You really do? There's no like advertisements on the side bit or anything like that. It's.

01:09:23.79

christophknoll

Ah I only I only saw it because of the day that we went but like 2 three years ago something like that.

01:09:25.60

Paul

Um, um, yeah yeah I stumbled across it I forget what happened I think somebody posts about it on social media. So I started asking people around what they thought of vanarchy and I got pretty positive reviews from people. So I just started going there and I love it and it'll always be my home gym and every time I visit home. It's like like when I'm away from home like oh vanarchy's just another gym. But then when I go to vanarchy I'm like fuck I love this gym so much like it's just the perfect gym. Um, there's nothing I change about it. Well all right? The 1 thing I do miss is their squat press I think they got rid of the squat press. But that's it everything else I think is phenomenal. Um I miss it so much. But um, vanary is great for gardener area. Um, the mountwood choose sit gym I think is decent. Um from what yeah I've I've heard that too.

01:10:16.76

christophknoll

That's upgraded from what I've been told as well. My parents are my parents go there and I'm I'm in the process of moving back to gardner and they were like oh yeah, you can come with us to the mountain I was like respectfully no, but um, they. They told me that it's been upgraded I mean there's only so much space that they have there but it has been upgraded to an extent which is nice to see and they do have all the classics that you have there. You know your bench press your your squat racks your you know utility machines in between. But.

01:10:39.62

Paul

Yeah, yeah. Yes.

01:10:52.82

christophknoll

It's just not the vibe for me absolutely and empire will I will continue to go to empire even if I have to walk there from garner to elevenster because that's a highway at this at the rate that I drive probably like 20 minutes

01:10:54.78

Paul

Are you still going to be going to um, okay, all right.

01:11:02.10

Paul

Fair enough. How long is the drive.

01:11:11.93

Paul

Ah, it's not terrible.

01:11:12.50

christophknoll

Because I mean because you've seen me drive. So it's it's I may I'm an I'm meant what they call an efficient driver. So.

01:11:20.30

Paul

Yeah, you can call it that um, yeah, that's not too bad then I drive about like twelve ish minutes to the gym right now. Um, yeah so anarchy is good muscle works as good I think they.

01:11:27.93

christophknoll

Um, yeah.

01:11:33.20

Paul

Upgraded since the last time I was there. Um I was comparing vanarchy and muscleel workss before I started going to vanarchy and I chose Vanarchy easily at the time it was fucking night and day. Um, but I think Meselworks has improved drastically since then Fitness Concepts isn't bad fitness concept of is a better overall gym. They're going to have like classes and shit and.

01:11:50.87

christophknoll

Yeah.

01:11:52.70

Paul

Um, stuff like that. So like if you're interested in that you can do that. But um for me personally vanarchy is just I'll always preach vanarchy and and van and Steve themselves. Um.

01:12:01.87

christophknoll

That actually segues into a really good point for young people getting into the gym utilizing classes because it's It's a good way to build general knowledge on an area. You might not know about like a group lyft site.

01:12:08.14

Paul

Really could.

01:12:18.60

christophknoll

Type settings where you have other people also learning at the same time like 1 thing that you need to realize is that even the biggest dude in the gym still learns every day that he's in there and so you need to get yourself to understand that it is a learning experience. It is not. You're going.

01:12:27.98

Paul

And.

01:12:36.42

christophknoll

You're going in there and just lifting weights like the the super classic. Ah Jim Bros are the dumbest people when in reality Jim Bros might be the smartest people just because of the amount of you know, discipline and mental understanding. We put into the gym in our diet and everything. So. Allowing yourself to be open minded and taking a class or 2 just to kind of build some general knowledge. That's really beneficial at a young age.

01:12:58.10

Paul

Yeah, definitely. Um and I think that's also why it's like a good like it's good to start at a gym like that is because um, a lot of people like a lot of the people like go to vanarchy have been there for a long time. Um, when you go to plan fitness. Most people are new so you're not going to really learn anything from people around you.

01:13:10.72

christophknoll

Yeah.

01:13:17.55

Paul

Um, where at the more underground the more serious the gym the more serious the people are there the gym I go to right now is kind of similar. Um I mean there's a big sign in the front. It's not like vanarchy where there really isn't like a big sign but there there is a big sign at the gym I go to right now, but it's like. The people that are there are serious and I don't I almost never see groups of guys lifting I mean the most I've ever seen for people and there's like 6 or 7 um total. It's a pretty small gym. But um, you're not going to see like giant groups of kids just lifting. So I think um. You know the more underground the more serious the gym the the better your results are going to most likely be um and also the more simple too. The more simple the gym. The better I think um, something that I've that I've kind of come to believe in is that when you have more options. Um.

01:13:59.24

christophknoll

Yep.

01:14:09.46

Paul

To to utilize when in the gym most likely the worst your results are going to be because you're going to try out all these different pieces of machinery and change it up every single week and do all these different kinds of things but the the best bodybuilders in the world. The the most the best results people have ever gotten is the more consistent they are um. The gym I go to right now I've gotten everything dialed into the point where it's like every single day I'm in the gym I'm doing the same thing as I did last week minus the progressive overload and it's because they don't have a million pieces of equipment but they have enough to hit everything in a couple different ways. So I've tried out everything over the past like month month and a half and I've gotten dialed in. Um I have like 2 different leg days one where it's focused on barbell squats and 1 versus like a machine squat. But for the most part when you go to like an underground gym. You're not going to have a million pieces of equipment to choose from which is great. Um, and it can ah it can help you with your with your progress. Um, especially when you're new to the gym. On the younger side too. It's ah going to be It's going to be difficult to figure out exactly what's going on you know because there's so many different things that ah, you're going to see in the gym so many different pieces of machinery so many different ways to hit this or that or this or that it's going be hard to figure out what you necessarily want to do. So when you're starting out I that's why you know, um, stuff goes to empire I will always recommend Vanarchy Empire is good in leminster area. Vanarchy is much smaller than empire much much smaller much less people. Um, but vanarchy has.

01:15:45.29

Paul

A piece of equipment for everything. Um, and even at that a few pieces of equipment for everything but a lot of the stuff that they have is is kind of on the older side which is great because you don't see it anymores a lot of the stuff is you know stuff? That's not made anymore that targets in a specific way. So you're able to to really get dialed in on this this machinery. Ah, and and understand how these different muscle groups work and understand your progress too. So if you know this machine isn't working you try out this other one you're like oh shit. Okay, this is working for me. This is ergonomic to me. Um, and another good thing about banarchy empire kind of shares the same thing is that. And the gym I go to now kind of shares the same thing where they have all different kinds of machinery and and equipment. That's not 1 particular brand. Um I've gone to gyms that have mostly 1 brand whether that's life fitness or ah fucking hammer strength or Atlantis or you know, whatever it is. They have mostly of that one brand and if that one brand doesn't. Agree with you ergoomically no matter what age you are. It's gonna be very hard to make the progress that you want to make um life fitness does not agree with me physically so like to go to a gym that has entirely life life fitness equipment is very difficult for me. So I think finding a gym that doesn't have one particular brand loyalty also plays a big role too. Um. So. That's why I'll always recommend vanarchy and you know why? a good reason this stuff goes of empire too is that there ah is all different kinds of stuff that he can try out and different stuff that he can really get dialed in. Um, but also like I said a million times already. The session is that you don't want to be overwhelmed with choices the simpler the better and some of the.

01:17:16.41

Paul

Best bodybuilders out there. All they do is free weight I mean it just depends on your body. But um, the less choices you have the more consistent you're going to be and you're just going to make more and more progress and we've said it a million times. Consistency is key and if you start the consistency at a young age. You're going to. You're going to set yourself up even better for the future because by the time you're 1819 and you know ready to go on to college or or trying to get a scholarship or something like that for a sport you're going to be at the point where you know exactly how your body responds to every piece of machinery and you're going to go into your college gym or whatever and be like okay. This is what I need to use and you just going to fucking nail it where a lot of kids in college are drinking partying. Um not really focusing on themselves physically and when they go to the gym. They just kind of fuck around. You know? Um, so if you set yourself up now and set up these these good ah routines now and this good mindset for the future. You're going to. You're going to be even better off and um, you know it's it's obviously have fun. Enjoy being the age you are um, enjoy being young um have fun hang out with your friends. Whatever um, but when you do have the time outside of school or if you if the school bus is able to drop you off there, especially if you're in gardener. Take to plus that drops you off to anarchy or whatever and then you know have your parents pick you up or something whatever the case is um, do that during the weekdays you know on the weekends focus on having fun I guess you know, um I mean you don't you don't need to be training six seven days a week you know maybe maybe workout.

01:18:44.45

Paul

Monday through Friday kind of do like a push pull leg day you know push pull legs push pull and then take the weekend off and then do push pull legs push pull. Um, while going to a gym in your area and having fun on the weekends I mean you don't have to take it too too seriously but setting the good foundation setting. Good habits. Is the word I been I've been looking for you setting. Good habits is is good for your age twelve thirteen is perfect time to do that and and you need to utilize that I think and that's just what I would tell myself if I was your age. So.

01:19:12.51

christophknoll

And we always look at the the greatest of all times and build off of what they do and there's a super famous interview from cbom a couple of years back where you they ask him about his college experience and sibom actually breaks down in tears because he talks about all the social. Adventures. He had to sacrifice and all of the like emotional growth he could have you know taken on if he wasn't as disciplined as he was like you start, he talks about how you know friends going off to parties and whatnot while he stays home cooks another meal and then goes does cardio like.

01:19:39.17

Paul

O.

01:19:49.13

christophknoll

There is such a mental side of things to becoming the greatest and while we're not all going to become the greatest in whatever you know respective sport or or area that we you know focus on we could still utilize the same practice and.

01:20:06.13

Paul

You.

01:20:09.60

christophknoll

While you don't have to necessarily deprive yourself of all interactions. You do have to have that mental discipline, especially among the gym and bodybuilding world because for us our our grind is not just in the one 2 hours or in the gym. It's a 24 hour thing because for us, it's our it's our lifestyle It's our diet it's our water intake. It's all of that and you need to be able to balance all that in a productive and healthy way which begins at the young age like Paul was saying with habit building. So while you don't have to stress yourself in the manner that the elite do you certainly want to begin. Building those habits and those proper and productive ways to efficiently achieve goals that you want to achieve. Um, yeah.

01:20:55.28

Paul

Yes I mean seabum's ah, an interesting story I mean the other thing with with cbum too that people forget is that this du was a fucking unit at like 18 like he was massive already. So sometimes you're just going to know who's going to be successful in this sport.

01:21:02.91

christophknoll

E.

01:21:11.40

Paul

Or in certain sports just right away when they have that um, natural aptitude toward that sport and sibo is just one of them for bodybuilding. Um, but I mean you know there's with anything you do I mean. Don't worry about like. Your number 1 thing right now, especially 1213 is is enjoying life I mean enjoy I mean school I mean for me school sucked I hated school. No no offense offense teacher stuff. Um I just I was never I think it kind of goes down to my add as well. It was very hard for me to to do school and I didn't like it.

01:21:35.40

christophknoll

System.

01:21:43.23

christophknoll

I actually hated school too and I hate school now which is why I haven't gone back to get my masters.

01:21:47.17

Paul

yeah yeah I mean there's plenty of teachers who make school fun. There's classes that I enjoyed um but ah for the most part I just didn't enjoy it. So enjoy what you can right now and enjoy having fun with your friends and make these these strong connections. High school is really where you gotta focus on that not really focus but like high school is really where that foundation's gonna come from with your friend group middle school. My friend group is I don't talk to anybody I talked to in middle school. But that's not Goingnna always be the case. It's also because I went to Mont Mont Tech um you know I ended up having to leave behind everybody at middle school pretty much but granted a lot of my friends from middle school went to money tech anyways. But um, ah like I mean most of my friend group now. Actually no I take that back Eric will haml. Um, you know? Brad you not? you? you went gardenner. Um.

01:22:37.23

christophknoll

I Was gonna say I don't hang out with anybody that I went to middle or high school with.

01:22:42.83

Paul

Yeah, actually a good chunk of my friends I went to a middle school with all right? So I take back what I was saying but um, high school will also show you who's going to stick around. Um you know middle school a lot of things change between middle school and the end of high school. So. Have fun with your friends enjoy being young. Enjoy being you know the age that you are um, but like I said just just building these habits is going to be very important building. This proper form is gonna be very important. Um, if you have no aspirations to be bodybuilding then don't focus on it. You know don't. Don't just because people talk about it just because you see it on social media doesn't mean you have to train the way Bodybuders do or eat the way bodybuilders do ah most people in the gym are just there to be healthy there to make progress there to lose fat or gain muscle or whatever and that's what you can do? That's that's that's most people. You know where this podcast is on the niche Side. You know we we talk about Bodybuilding. We talk about the niche side of things when it comes to the gym less than 1% of probably all people who go to the gym are bodybuilders granted depending on the Jimmy go to you're going to see a higher concentration. Um of that you know vanarchy.

01:23:47.19

Paul

Not really I guess vanarchy vanarchy kind of has a higher concentration but like empires going to have a higher concentration than most places. Um most other gyms as far as bodybuilders go pitch brick strength and fitness is a similar ballgame. They're going to have a higher concentration of bodybuilders muscle muscle works vanarchy but. Um, most people just are are in the gym to to be healthy and to to feel better about themselves to lose fat to look a little bit better in the mirror and that's what you can focus on right now. Um have fun with your friends at the gym I mean don't go fucking 5 kids 5 guys deep. You know, just just show up with like a friend or 2 and just have fun. Um. You know the the route that I have gone especially being done here. Um is kind of like a lone wolf kind of lifting situation because I don't live with anybody um and almost in a way I I prefer not to in a way just because I I have my specific routines and specific things they need to work on so I don't have to adapt it to anybody else's. Um, and it's like that video that I sent you stuff. It's like when I'm a lot of the time when I train with someone now. It's more like I'm going to show you how to do my routine versus like we're going to train together and do stuff together. It's like no, we're doing what I do you're just you're lifting with me.

01:24:55.95

christophknoll

Um.

01:25:03.22

Paul

Is what it comes back to? yeah yeah, you're going to be spotting me really and even then it's like spotting is like I'm going to go to failure and I just want you to help lift the weight off me, you know I don't want to pull the weight or anything like that to help me I Just don't want it to collapse on me. Um.

01:25:03.55

christophknoll

You're just an Npc with me.

01:25:10.33

christophknoll

Yeah.

01:25:18.13

Paul

So Just have fun with with the gym and have fun learning these things because you're only going to learn it once once you learn it's going to stick with you? Um, but again just be careful. Social media Be Careful of all these people talking about you know taking drugs and like that I talk about it to raise awareness but just because I talk about it doesn't mean you need to think about it. Um. Just enjoy.

01:25:38.67

christophknoll

Yeah, that's no no person under the age of 18 should even be considering any and ah anabolic use not that it's even that accessible I mean it is accessible but nobody should even be considering it. There's there's no reason to it that age.

01:25:52.39

Paul

Yeah, there's it's like I just knew when I was in high school middle school I mean not even middle school just like high school I Just knew like Anabolic steroids were a thing I didn't even know what they were like I didn't know a single name.

01:26:04.48

christophknoll

Most most people don't even know most people don't go buy them by Anabolics They just think steroids.

01:26:10.80

Paul

Yeah, yeah, I mean I knew the full name was anabolic steroids. But yeah, most people just call it steroids and I didn't really know what any of it was I mean when I first watched painting gain like I didn't know I mean not that I thought that that was actual steroids but like. Muscle juice like that for all I knew that could have been actual steroids like that could have been something actually that guys used. Um so it's just it's a damn shame that it's so like these kids see it so often now.

01:26:31.22

christophknoll

Um.

01:26:42.62

Paul

But it's also I think a good thing too because they get the right expectations. So It's like it's It's a double.. It's a double-edged Sword. It's like on one side there's awareness and there's an understanding that these people take these things and that's why they look this way but then you got the other side where it's like because they know more about it. They're more prone to potentially using it and that's. So. It's just it's just this this this double side Sword. So um, you know, be careful of stuff like that I mean it is very easy to get. But if you're under even like 22 23 you should really shouldn't be thinking about it honestly, most guys. Um, shouldn't even really be thinking about it. There's There's so many that there's so much that goes into it. Um, and if you don't plan on bodybuiling don't even ever consider it really at the end of the day. The only the only time you should really ever even consider it is if you want to like be a pro and bodybuilding and like I said even then your age and your genetics is going to play a big role. There's plenty of guys who are natural who can make pro.

01:27:24.45

christophknoll

Yeah.

01:27:40.11

Paul

But then there's plenty of guys who like are great natural but then they take anabolics and their whole physique falls a shit. So. It's it's a big risk you you got to be taking when you start it and I did have a kind of a rant yesterday on my snapchat I'm not sure if you watched it at all stuff. But um I talked about how like. Like Liver King for instance was huge on Tiktok and you know he's like oh I'm natural now I don't take anything else I'm natural blah blah blah and it's like you're not He's not natural now he's just not taking anything once you go the route of of steroids. There's no going back. You're never going to be natural again.

01:28:11.10

christophknoll

Yep.

01:28:16.89

Paul

You can get to the point where you naturally produce everything but you're never going to go back to your baseline. There's that's no such thing, you're just gonna you're gonna wean yourself off it and your body's goingnna start naturally producing it. But you're gonna be in a worse place than you were when you started it so you're never gonna be natural again. Um. There's there's no going back and it's kind of like drug addicts once you're an addict. You're always an addict. It's always gonna be a monkey in your back. You're always gonna be having to deal with it and same with it with with anabolics. It's like once you're on and anabolics. There's no going back? Um, your test productions not going to be the same ever again. Your estrogen production is not gonna be the same nothing's Goingnna be the same ever again. You can get to the point where it's. Almost the same but it's not quite and you're never gonna be natural because you took it at some point the second you take anything orally injecting it. Whatever it is even like a cream like an int like a testosterone cream the second you take any of that. It's out the window. Um, so it's just really something that.

01:29:03.84

christophknoll

E.

01:29:09.26

Paul

Really something ah to keep in the back of your mind is to to avoid it? Um, but the expectations we want to make sure are set because um when I talk about oh I'm losing weight and gaining muscle blah blah blah like this is with the help of anabolics very seldom Could you ever lose fat and gain muscle at the same time That's why we talk about cutting versus bulking because you got ah almost always 99.9 percent of the time you need to focus on one or the other and if you're going to be focusing on both. You're never going to make any progress. Ah so when you're in the gym, especially at the age you are assess where you are physically if you're very low fat percentage. On the skinnier side then focus on building muscle if you're on the chunkier side like I was then focus on losing fat and just getting better performance in the gym getting stronger. Really your strength is going to play kind of a role where you are right now. Muscle size is not going to really play a role because you're so young. It's it's not necessarily dense muscle yet even our age where it's not really dense muscle yet dense muscle really comes around Twenty Eight Twenty Nine so just focus on losing fat building that foundation and then kind of going from there and you're going to set yourself up for Whatever sport you're competing in and like any myth you hear anything like oh this is going to so you know lifting is going to stop you from running this fast or you're going to slow down because you're going to gain size or like your height's going to stop because you're you're lifting weight like none of that's fucking true like none of that's going to be true.

01:30:40.38

Paul

Ah, it's only going to help you so you know consider that when when you are going to be training is that you're only going to help yourself.

01:30:49.66

christophknoll

Yeah, and you know a big thing that young people will focus on especially considering the the rates in America is that the obesity rate is wildly up there in um and the young population of America right now and. Such a common misnomer is that if you want to lose weight you have to do cardio which is what I try and I have so many people who come up to me and are like so young students who are asking about losing weight and they go. Yeah I ran two miles yesterday and I was like great. Your insides are going to be great but outside it's not really going to do a damn thing like the the way that I try and talk to people about it is that in order to lose weight you do need to do cardio but it is not the sole contributor nor should it be the sole. Um, like. Proprietor in your understanding of losing weight which is why so many people when they and even in their adult years are saying oh um, I've made this goal to lose weight. What are you doing for it. I run great. You're not actually going to lose that weight. And that comes down to dieting it comes down to lifestyle. It comes down to sleep and recovery and it comes down to actually telling yourself like we talked about that mental affirmation type stuff the cardio what cardio will do.

01:32:12.80

christophknoll

Is Cardio will allow your system your internal system to properly function at the rate that it should be if you are to lose the Weight. So What I mean by that is that if you're for example, Obese and you have. And you and you don't do any kind of cardio. Your insides are struggling because your heart has to pump out blood to every you know corn of your body and or do that it pass to pump at a certain rate. That's why you see people having high blood pressure when they're um, obese because your your heart has to pump at a different rate than normal. And so what training cardio does is it strengthens your heart because your heart is now Pumping. It gets used to pumping blood in the manner of you know, physical exertion which is what cardio does So Whether you if you're running or inclined walking Um, whatever form of cardio you. Biking is a great one. Whatever form of cardio you're doing that is just strengthening your inside system to further pump the blood. So if you strengthen that your your cardio your internal side of things then when you change your diet and you start eating clean and you start prior.

01:33:07.90

Paul

Um.

01:33:24.55

christophknoll

Prioritizing proteins over you know the fats or even carbs your body will be able to pump it properly to where it needs to go and then you add the weight training on top of that which turns the fatty tissue on your body into either muscle or completely deteriorates the fatty muscles. That's how you lose the weight. So when if you're a young person sitting here listening to the podcast and you're thinking to yourself I Want to lose weight Cardio is part of the process but you cannot only do cardio and think you are going to be losing that weight not even at a young age where I mean for me when I was in.

01:33:57.15

Paul

Um.

01:34:01.50

christophknoll

I I had homecooked meals from my mom up until I was in college and I did not really get a say in that I did not really be I was not able to go ah and I'm going to cook for myself this day like this is what I had set for me so having a mature conversation with your parents to be like hey. Understand it might be easier for you to take me out to Burger King because it's just easier for you to get that food that way. But if we can focus on getting some clean options in here that is how I need to develop my body because if I keep getting fed all these you know, extremely fatty greaseball meals which is what. I Mean any fast food is you learn how to read a nutrition label and then go have a nightmare reading ah a fast food nutrition Label um is being able to adapt to those clean options while utilizing cardio to.

01:34:42.42

Paul

Um, yeah.

01:34:52.91

christophknoll

Distribute the proper proteins and carbs that you are eating. That's how you start to lose weight and then understanding the science of a calorie deficit compared to a calorie surplus depending on what your goal is. That's why we talked about at the very beginning of this episode learning everything. There is to know about.

01:35:03.15

Paul

Are.

01:35:12.00

christophknoll

The body that is how you lose weight because once you you start to understand you know how much water you should be in taking for per your weight and height combination as well as your calorie deficit in order to achieve how X amount of pounds lost per month. That's how you have to do math behind it. There's no you know cookie cutter template that can be Applied. You have to do math. You have to understand your given situation and stop blaming it on just Cardio. So That's just a quick little rant but I get that every single day and I'm not even kidding you every single day when astute When. Ah, student body finds out that I'm big into the gym and the weightlifting and bodybuilding and all that and they go I want to lose weight how much cardio should I do I have to have this conversation every single day So stop thinking that Cardio is your end All'll be all for losing weight because it isn't but.

01:36:01.89

Paul

Um, okay.

01:36:08.52

christophknoll

It is an aspect of it that you need to have incorporated. So you're not doing anything wrong by doing cardio. You're doing something wrong by thinking that Cardio is your only aspect to weight loss exactly when you're when you're digging a hole. You need a shovel.

01:36:18.10

Paul

Yeah, it's a tool That's really all it comes down to is its tool and almost almost.

01:36:26.28

christophknoll

You You can do it with your hands, but it's not going to be the best way to dig the hole.

01:36:28.18

Paul

Yeah, and and ultimately you talk to any bodybuilder who knows what the hell they're talking about the only time they really use cardio for weight loss is like right prior to a show and that's just because they're already exerting themselves as much as they can with weightlifting and eating as little as they can. So to to really lose that extra bit of weight they increase their cardio and that's just it's It's obviously that's a whole no com conversation. The conversation we had about the seminar kind of went into that. Um, how if you're already pushing yourself too hard into a prep then it's probably not going to be worth It. You need to start. Like pretty on the light side but all right. That's a hold on the conversation but cardio should be used for overall Health cardiovascular system improvements Overall Longevity um Mobility within your joint stuff like that. Um, that's why I Almost always recommend against running in general running is very difficult in your joints.

01:37:09.90

christophknoll

Um, yeah.

01:37:23.62

Paul

Um, it's going to hurt your knees over time your ankles as well. Your hips. Um I'll always recommend incline walking and and stairmaster elliptical stuff like that for cardio and that's just for general health weightlift and you're going to burn most calories. Um, that's why if your if your only goal is to lose fat and lose weight cardio is not the way to go.

01:37:36.17

christophknoll

Yeah.

01:37:43.20

Paul

The way to go is weightlifting and that's what a lot of women have a problem with is that they want to do cardio because um, you know they don't want to do weightlifting because it's going to you know, put on a muscle mass. They're going to look masculine. whatever the whatever the reason is, um, but the reality is is that you're going to burn way more calories weightlifting than you are ever going to Burn Cardio um an hour of weightlifting is for like realistically like let's say you did a pretty fast stair masterster with no hands like you're not touching anything an hour our stair master is probably legit like a half hour of lifting um it's just it's completely different cardio. Or completely different caloric intake burning or caloric burning. Um, so weightlifting is really going to be your number one tool when it comes to ah losing weight if you wanted to lose weight but at the same time you're going to you really don't have to change anything when you're going from losing weight to. Getting muscle the really biggest difference is just overall caloric intake. You know knowing your maintenance is a big important thing to have um, that's part of what my coach does is he knows my maintenance and he adapts my food accordingly. So um, when. You're starting out. It's good to understand. Okay, this is my weight if I this is this amount of calories is what's going to be ideal for ah for my maintenance then you know if I take in 200 less calories a day I have the potential to lose half a pound of weight a week

01:39:13.73

Paul

Ah, with this training you know regimen stuff like that. That's what consistency is going to teach you. That's why consistency is key is because um, you're going to really fully understand how your body works and you know talk about these studies like thinking about these studies that we talk about all of these studies have to be extremely consistent to even see if there's any results from it. So like these people um like okay so like. For instance, there's this Youtube guy this guy on Youtube I've been seeing in my shorts. Ah he eats carnivore because he had a lot of issues with different foods use digesting and he's so consistent with his food that. Adding 1 thing in will change the way his body feels completely so what he will do is like he has the same thing every single day so like what he did was he's like okay, let's see how avocado does so he has some avocado and he's like I feel great I feel I have more energy now. It tastes amazing. But then he adds in like.

01:39:52.48

christophknoll

Mother.

01:40:09.00

Paul

Duck fat and he's like my body did not fucking agree with that at all I feel like garbage. So. It's like the more consistent you are the more dial then you can get with the way your body responds to things. So um, that's going to be your key thing when starting out is finding. Especially with with training finding what works for you ergonomically and agrees with you and then sticking to that for a long time and then finding like tweaking different amounts of food you take in and then being like okay so now I'm gaining weight while also training that's good. And then if you like decrease the food you're like okay I'm not really getting any weight the past few weeks so this must be my maintenance right now and then going forward. Your maintenance is going to is going to change depending on how much cardio you do and then how much your weight is so like when you gain weight your maintenance is going to go up. Because you're going to be pushing around more weight so consistency is going to be key. No matter what you're doing um no matter what age you're going to be at so just getting in the gym. The biggest thing right now with being twelve thirteen fourteen you know tweens teenagers. The biggest thing is going to be just getting in the gym. Getting in the gym and just eating food so that you have enough energy to get through your day that's going to be your biggest thing you know don't go cold turkey or anything don't really change necessarily how much or what you eat just if you're feeling tired just eat more. That's going to be your energy. Um, and then just going to the gym and getting the routine in there. You know, go there for a few months

01:41:30.40

christophknoll

E.

01:41:36.31

Paul

And find out what works for you and keep going with it. That's gonna be your biggest thing right now. Um, and then from there once you're in the gym for a little while you're gonna start making progress then you can start being like okay I want to eat more I want to eat less. You know I think that. Because I'm kind of on the chunky side I want to loosen fat. You know that's when you start really adapting it. But the first few months is where they just going to be finding a routine. You know that works for you and going from there so that's the biggest thing I want everybody listening who is on the younger side. That's the biggest thing I want you to take away from this is just get in the gym build that routine. And get your foundation in there. Um, no matter what gym you're going to ah and then down the road. You know like let's say right now it's it's April second so if you go in the third. Yes.

01:42:18.36

christophknoll

It is not April second but oh it is April Second wow look at that I don't know what day it is.

01:42:26.57

Paul

Yeah, it's April second Sunday April second so if you start going to the gym. The third then maybe like July like July be like okay I'm going to start tweaking my food a little bit I'm in the gym for a few months let me see what happens if I add more food into my diet and then you're like holy shit I'm way stronger now I have way more energy voh blah. That's how you you understand your body. That's how you understand your consistency. Um, you know staff and I have coaches that kind of help us with that. But at your age don't even worry about any of that shit just have fun with it. Enjoy it with your friends and just learn how to lift really just learn how to lift and and have fun learn the human body and have fun because I wish I could learn everything all over again. It's so much fun.

01:43:03.10

christophknoll

I actually had a interesting moment with the the diet consistency that you had mentioned earlier how I've been eating super disciplined clean foods for you know upwards of three months and now ever since I picked up the coach.

01:43:19.91

Paul

And.

01:43:21.82

christophknoll

And you know I deviate from it from time to time. But for the most part I'm very consistent with it and prior to taking on a coach Domino's was my all-time favorite I would eat you know 2 pizzas from there on ah on a cheat meal. Um and just enjoy that and I can recall her. As long as I've been an adult Domino's has been my favorite. You know if I'm going out I'm going to go get food for that and um I did it this past week I got Domino's and I had to text my coach the following morning because I was like I feel like shit like that. My.

01:43:47.70

Paul

Um.

01:43:54.44

Paul

Did he know you're getting it.

01:43:58.16

christophknoll

Well afterwards he did and he was like yes I expected this from you like at this point your body has become so attuned to eating the clean foods that you've been eating consistently that in order to do a cheat meal. It has to be either a home cooked cheat meal or something rice based like if you go to like.

01:44:13.99

Paul

Um I got something to add to that? yeah.

01:44:16.71

christophknoll

For me I'd go to like mos or or Chipotle or something like that like in my body no longer accepts dirty food like if I went to Wendy's I would die and I remember eating Wendy's like that was part of my like my cheat days back before I had a coach I do like.

01:44:24.60

Paul

Um, right? um.

01:44:36.37

christophknoll

6 pancakes in the morning wendy's for lunch Domino's for dinner and I do the dirtiest Saturday of all time. But now if I even sniff fast food I get close to yacking like it's my body completely rejects it. The only the only thing I can get away with is subways because subways has a lot of um, you know.

01:44:41.73

Paul

And.

01:44:56.22

christophknoll

Meat clean options. So like I'd get like a chicken bacon ranch stuff like that. Um, but that is the only like place I can even get this kind of outside food from other than that it's like what can I cook because you know when I'm cooking. It's clean like I'm handling all the meat myself I'm handing all the.

01:45:04.60

Paul

Yeah.

01:45:11.78

Paul

Um, and.

01:45:13.95

christophknoll

You know carves myself like all of that is myself I can wash the food I can clean it I can make sure it's good and that's basically the only cheap meals I can get away with now.

01:45:21.64

Paul

Yeah, um, so I'm going to add to that? Um I got a couple of things to add. Actually I was what I was listening to a jarorgan podcast with Louis C K who's my favorite commuting of all time Lucy K is so funny they were talking about this because Louis goes through through phases where he. Gets dialed in with his food and he starts working out again and he starts getting healthier but then he just falls off it completely and one of the things that they both agreed on is that um, experiencing like uncomfortability from overeating a meal or having something bad. Kind of sets you up to be moral dialed in for the future and what they mean is like you feel like shit after that meal you're going to be like wow I really took it for granted how good I felt on the food that I was eating before and it's like it's like being sick. It's like you don't realize that being healthy is amazing until you're sick and you're like fuck I can't wait to be healthy again. And that's how it is with food. It's like when you have a big cheat meal. Do you look forward to it. But then afterwards you're like fuck. Why did I do that and it's like it's great in the moment. But then you're like okay time to get but dialed back in and that's I think one of the biggest things with refeeds or cheat meals is obviously the spike in calories but also.

01:46:17.52

christophknoll

Yep.

01:46:24.51

christophknoll

Ah.

01:46:36.11

Paul

You get to enjoy you get you get to appreciate how you feel normally because like like having a bite of a donut I'll fucking be bloated as shit in the it just because I'm not used to it My my body's not used to that level of sugar or anything like that. You know those those really dense carbs. So It's Like. Just having that makes you appreciate like feeling good throughout the day you know't I mean um and obviously anabolics is a whole nother ball game. It's like Wow I Really took it for granted taking what I was taking before because I felt fucking amazing and it's like and the next time I'm on shit I'm going to really enjoy it. But then I'm when I'm on it I'm like fuck dude I'm not making enough progress I feel like shit like I feel like.

01:47:04.26

christophknoll

Fifth.

01:47:14.30

Paul

Look alike like it's just this whole back and forth. But um, it's something to to appreciate like you enjoy the dominoes when you're eating it like that probably tasted amazing. But then afterwards you're like fuck I feel terrible.

01:47:24.18

christophknoll

I actually my body started rejecting it when I was in the middle of the second pizza like it was like that instantaneous pete well pizza I eat 2 pizzas like when when I do my what how I used now I got 2 medium 3 toppings.

01:47:30.46

Paul

Um, second pizza or peace.

01:47:36.10

Paul

Do you get too small. Holy shit. Yeah, that's a lot of food That's a lot of galleries.

01:47:43.48

christophknoll

Yeah I'm a horse dude I but I started to reject it in the middle of the second one which you know well you know I normally handled it like like I never had problems digestion with it. But it was yeah it was. It was like instantaneous.

01:47:51.90

Paul

I'm not surprised. Yeah, yeah.

01:48:03.17

christophknoll

And I texted him the moment of he was like yep now you can't eat that anymore I was like great.

01:48:03.62

Paul

Um.

01:48:08.73

Paul

Yeah, for yeah, that's that's funny because 2 2 pieces a lot if you had 1 you probably would have been way better off, but um, it's it's hard to take into my like like moderation is hard when you're eating junk food. It's hard. You want more and more um, but.

01:48:14.26

christophknoll

Probably.

01:48:19.99

christophknoll

On her.

01:48:25.41

Paul

So I this weekend I asked my coach I said hey I know it's not part of the program can I get a ref feeded soon I the first time I've ever asked him for it because it's been months since I've had a refeed um and like a proper refeed or like you know like sushi or burger or whatever it is um. Actually asked for it. I said hey look you know it's been a while I know it's not part of the plan. It's it's only been a part of the plan once where I had a refeed once a week. It was for a month for refeeds total was the longest we ever had as part of the plan. Um, and I said I know been hasn't been part of the plan for a while can I get a refeed soon. Um, I just want to go get some sushi with my wife or something um and he said yes's that's fine. Um, he said ah he said once we're three to four months out from the show. There's going to be no more re feeds and I'm like makinging my mind I'm like fuck we're really that we're really close now. We're really close to getting ready for the show because he's like starting to warn me.

01:49:16.33

christophknoll

Yep.

01:49:18.14

Paul

So he's like he what he said for this re feed is he said he said make this one count and I was like fuck all right? So Tuesday we're gonna go get some sushi. Um at Mr Tokyo which we went to so gonna go there and Tuesday yeah, so I'm gonna go hit arms on Tuesday hit a quick arm day and then go to get sushi with her. Um.

01:49:29.22

christophknoll

I Love that place.

01:49:38.17

Paul

After that. But um, yeah, so it's exciting I'm excited because I'm ready to like start a prep and I'm ready to like really push myself because I need to lose his baby fat once I lose his baby fat all around my belly. My hips I think I'll be set up for the future to have pretty consistent abs and shit. But. Just need to really push my body to lose it. Um, which we're going to have to include you know drugs and shit like that which I'll talk about when we get to that point? Um, but um, yeah, so that's my that's my newest addition. Um I'm on a carb cycle plan now it's high carb low carb. So three days low carb including my rest day. So like today's my rest day. So it's a lowcarb day. But so it's like Saturday Sunday Monday is low carb then Tuesday's high carb so that's why I'm getting my re feed on Tuesday um, and then it's going to be Wednesday Thursday Friday low carb Saturday high carb for my next che day. So that's my current plan. Um, so way the way it's looking. Um I don't think we haven't planned a show yet I got to ask him if we're if we're planning for 1 but he said it's going to happen sometime this summer and we're just about coming up on probably 3 to 4 months out depending on the show. Um, but I'm fucking ready to get peeled man I can't tell you how ready I am to get peeled. Um. I mean I'm going to miss the food that I'm eating but at the same time It's like I'm really ready to like to get diced I've never been diced before and I'm really to push I'm really ready to push myself with that, especially with a new job starting next week I'm I'm ready to get dialed in and get consistent with everything. But yes, so re feeds.

01:51:12.00

Paul

Yeah, I'm going to be looking forward to sushi on Tuesday but I'm definitely going to be hating myself afterwards even though it's pretty clean so she's pretty clean, um, depending on the source but the source I get it from is pretty clean. Um I'm definitely going to be unhappy with myself but like you're saying like a clean reeffeed or clean sheet meal is is important like your coach said it's.

01:51:16.59

christophknoll

Ah.

01:51:30.69

Paul

Like fucking half the refeeds I get are just more rice for my work at my workout like that's my refeed is more rice. It's like it's ridiculous. So um, but I think especially if you're like in the offseason you're young or whatever it is I think like a weekly che meal is important um to keep you consistent. Ah, not a whole bad weekend but like ah like a cheat meal or like a dessert or something like that to keep you dialed in because when you don't have a brief feed for a very long time It's hard to stay consistent because you haven't been able to enjoy food for a while. So. There's times where I've gotten like borderline depressed because I haven't enjoyed food for like three months at a time you know what? I mean so um, yeah for real like that's how it's been in the past when I'm doing prep like that's legit. What it's going to be like it's going to be like mustard and hot sauce is all that I'm allowed granted.

01:52:09.17

christophknoll

Coach said I get to have mustard. Let's go.

01:52:22.95

Paul

What I do with my rice now is I make this like beef Rice so I take my Jasmine Rice put beef consume. Whatever it's called in it with an onion packet and some beef broth. It's like almost no added calories when I'm cooking all this rice but it changes the flavor completely. So now I can actually like really enjoy. Anytime I have rice because it tastes phenomenal. It's something different. It's not just plain white rice. So that's awesome. But um, I'm also drinking.

01:52:48.22

christophknoll

I Used to do I used to do a really good combo to make Spanish rice where you cook it with chicken broth and a teaspoon of Tumeric tumeric. However, you pronounce it? um and then just cooking with ah.

01:52:54.13

Paul

The.

01:53:01.27

Paul

Yeah, yeah, that's what's up I mean I like anything that I can do with white rice that's low calorie I'll price start doing it especially when it come when it comes to prep like just to change it up because I mean chances are I'm not really going to have much white rice when we do start prep.

01:53:01.44

christophknoll

Some diced up peppers and you make just a really baller Spanish Rice blend.

01:53:20.42

Paul

And the thing with prep is like um is that it's not going to be like a night and day difference it's going to be like it's not going to be like okay we're at four thousand calories now now we're at 2000 when we start prep, it's like you're at 4000 now we're at like 3700 it's like just going be like a little bit less.

01:53:32.96

christophknoll

Yeah.

01:53:36.91

Paul

It's going to be just enough like you just slowly start working your way down. Um, that's what perhaps going to be about but when it comes to carbs I'm very very carb sensitive. So it's going be tough because he's going to take out like all my fucking carbs like by the within a month out. We're probably going to be like Keto again. Basically um. And then we might have like a tiny tiny refeed like a week out from the show to spike my caloric intake again like with maybe like three ounces of rice or some shit and then got to get dialed in with the water cut. But um, I've wanted to compete for the longest time because I've been doing this for so long and I don't even necessarily know if I'm going to like competing. I mean I don't see why I wouldn't I love posing I love training I love eating. But it is a different ballgame when you're actually stepping on stage. So um, it'll be it'll be interesting

01:54:23.33

christophknoll

And that's where you need to have that Charisma built up from a young age Segway of the century who ah.

01:54:28.58

Paul

Yeah, yeah, perfect perfect. Yeah, so when you're young, just ah, just just enjoy it eat eat what you can eat clean, um chicken broccoli rice you know, eat plenty of eggs. Ah don't listen to the what the Fda says because most likely they're wrong which is stupid but it's true.

01:54:36.40

christophknoll

Oh.

01:54:45.45

Paul

Um, and just just eat clean food learn like like stopos saying learn how to read a nutrition label like that's going be very very important learning how to read that they're really not that hard to to read using need to understand what the like what each thing does in your body and then once you learn that you can learn how to read and a nutrition label. Um, so make sure you're reading nutrition labels and another thing to consider too when you're getting food from the story your parents buying it for you. Whatever it is um, make sure that whatever they get doesn't have a shit ton of ingredients in it. Ah, there's there's some foods that are like you know in quotations healthy for you. But they'll have like 3000000 ingredients in it to make it healthy for you. It's like like especially like keto stuff. That's like no carb like you know, low carb this or no carb that like no carb ice cream shit like that you know graned it has no carbs in it. But it's going to have a million ingredients in it which is still not good for you. So. Just eat like simple ingredients. Simple foods that taste good and you can enjoy.

01:55:41.80

christophknoll

No carbs. But here's a dollop of uranium. Enjoy your radiation fuckers.

01:55:46.72

Paul

Yeah, one million calories per gra. Whatever the hell it is I forgot what the caloric intake of uranium is I forget there's some sort of thing I saw this Buzzfeed article where they're like weight lifters are now starting to eat dog food because the protein concentrate and top comment goes. No the fuck. We aren't.

01:55:57.25

christophknoll

Ah.

01:56:05.81

Paul

It's like no and not. We are not doing that like who's saying this like no one is doing that. It's a joke. There's a joke that it's like like ah it's like ah your your neighbor's dog is really annoying. So but then you find out there're like three thousand calories of protein or something is like as like some joke.

01:56:06.74

christophknoll

Ah, yeah.

01:56:18.99

christophknoll

A.

01:56:22.94

Paul

Like like shit like that. It's like it's a joke. It's not real like I mean people might be biting into dog food because it does have high protein content but it's like no one's fucking eating it on a regular basis like you're you're joking and then people are like no wonder why? like all these gym guys are so toxic but blah blah blah like dude.

01:56:31.59

christophknoll

Yeah.

01:56:40.70

Paul

Like you have no idea what the hell you're talking about no one is doing that shit. Yeah yeah.

01:56:42.24

christophknoll

And that's that whole outsider looking in part because in reality we might be 1 of the most supportive communities around like there's no, there's there's little. There's literally no political divide inside of the gym because politics could have nothing to do with how you lift a weight.

01:56:54.70

Paul

Better if.

01:57:00.20

christophknoll

You get in whatever you put or you get out whatever you put in and it's as basic as that and because of that we're just a rarely United community.

01:57:09.10

Paul

Yeah, exactly it's it's the it's the most positive community I've ever been a part of um I've been a part of some some toxic as communities like skateboarding and Motorcycles can be kind of toxic. Um.

01:57:13.93

christophknoll

Um, yeah.

01:57:17.30

christophknoll

Well, where we're part of the biggest toxic group and that's gaming.

01:57:22.43

Paul

Yeah, that is I mean it can be toxic just depends on who you surround yourself with but like skateboarding was the worst just so fucking Toxic. So go from that to this.. It's like a breath of fresh air and you're gonna It's the most positive people. The smartest people ever are gonna be in the gym. And you know it does take some sort of intellect to understand how the human body works. Um, anybody can learn it but to have the tenacity to to learn it is going to take some time so you're going to be surrounding yourself for some good as people and people who are smart know the ah positives of exercise. So um, it's also a good opportunity for networking as well. Just like golf is golf is a great opportunity for networking.. The gym is a great opportunity for networking as Well. So um, something to keep in mind as Well. I mean granted if you're in middle school high school doesn't really matter too much. But. Um, you can make some good. You can make some good Friends. You have know it like some really really good people are in the gym. Some of the nicest people ever met are in the gym so you never who know you who you're going to Meet. Um, so just go into it with an open mind and have fun with it. Um, learn how to lift learn how to properly train learn How to you know, have proper form. Um.

01:58:14.61

christophknoll

I have.

01:58:33.52

Paul

You know, use it to improve your sports performance. Use it to to have better endurance better stamina um, and you're going to set yourself for the future and it's you. There's no there's no too soon to start. There's no too soon to start really at the end of the day. Um, sometimes it's you know. You're not getting as much out of it like that 7 6 7 year old wasn't getting as much out of it as a 14 year old would but it's not going to hurt them. You know it's not going to hurt him to do it. So the sooner you start the better so just get in there and have fun guys.

01:59:03.46

christophknoll

Yeah, and just really thing is just to have fun. You're at an age where you shouldn't be taking it all that seriously like obviously do it to improve yourself but have fun with it enjoyment is the greatest thing you can take out of the gym at this point in your life. So ah, just keep. Doing what you guys do take what we said and implement it see what you think reach out to us and let us know but outside of that guys we will be seeing you guys next week with brand new content for you? Yeah bye everybody.

01:59:26.36

Paul

Um, and.

01:59:31.78

Paul

We'll see you guys. Thanks for listening see ya.


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