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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #43 - How to Get More Vascular


00:00.00

christophknoll

Welcome welcome welcome. We got a new episode for you guys today. Unfortunately, it's just going to be me today. Um staff and I couldn't make the schedule arrangements and all of that. So. It's just gonna be me today unfortunately but figured we could have a good conversation today. Um, potentially 45 minutes to an hour of just straight knowledge and education. Ah more so like knowledge on my part. Um that I've learned myself ah bestowing it if you wanted to listen. Um, so this is just coming from my experience and. Stuff that I've read stuff that I've learned. Um so I figured that the topic today could be mainly focused around vascularity. Um, because something that has been always hard for me has been you know getting more vascular was in the gym. some guys have it naturally some guys don't I'm one of those guys who doesn't. Um, so how does vascularity work. Um, what is it where does it come from how do I get more vascular. How do I get more vascular in certain areas stuff like that are certain things we're going to be addressing today. So figure to start with what even is vascularity vascularity is essentially just veins. Um, it's you know, having veins throughout your arms right? Your legs abs back. Whatever it is. Ah, there's a lot of different things that go into vascularity. There's many many variables that play a role whether or not you're going to be vascular somewhere or vascular somewhere else or not vascular at all.

01:36.30

christophknoll

Um, it's gonna be addressing that today. But ultimately the gist of what vascularity is is vaininess in the case that that's something that you're you know, looking for personally and ultimately within the bodybuilding community um vascularity is. A goal that a lot of guys have I'm one of them I want to be vascular I want to be vin as fuck I don't know why it looks fucking weird. But I think it's part of the reason why I think it's it just looks really really cool. Um, and it's it's very hard to achieve it. Ah, it takes a lot of a lot of effort. A lot of time to put vein veins more so on on your your skin your body. Um, you're not developing veins. They're already. There. You're just making them prominent and pronounced. Um, so I remember when I first started in the gym. Ah, really the gym. Not even just lifting because I started lifting at home but starting in the gym itself. Um I told myself that I was like oh man I'd just be happy if I a buy setp vein but like now I consistently have a biascep vein and I'm not happy so I want more and better. So um vascularity. Ah, for me has just been one of my goals in in various aspects of training. Um and you also got to take into account two is that everybody's body is different. Everybody's veins are different. Everybody looks different. So um, when I say you know this is vascular. That's vascular. This is how you develop this here.

03:06.47

christophknoll

Whatever it is um, just understand that one that's coming from me where I have my own you know downfalls when it comes to vascularity. Um, and then when you're looking at other guys just understand that they have however many years in the gym. However, many years bodybuilding however, many years you know ah taking supplements taking anabolics all that stuff so you need to take that into account too. Timef frameme plays a big role. Um in this and age also plays a big role so we're gonna be talking about that today. So hopefully are buckled in ready to listen ready to learn a little bit I guess but with that being said. Um, the the biggest things that guys ultimately look for when it comes to vascularity is going to come down to arms for women I think vascularity is something that they want to avoid that's just from my own experience unless you're training specifically um for bodybuilding. Women whether that's bikini I mean probably not really bikini but like ah wellness women's physique women's bodybuding stuff like that they might want a little bit more vascularity to show the um, the overall body fat percentage being extremely low. Ah it's going to play a role into potentially how they get judged. Especially if you have very aesthetic veins. Some people have very aesthetic veins that are basically symmetrical across their body so it does play a role um into how they look sometimes not always. That's not always the case. So.

04:34.49

christophknoll

Um, some people have very awkward veins and where we're talking about that that today is um, outliers who has wild veins are not so um, as far as guys goes it comes down to arms a lot of the time um legs is a big is another big one and then you know trunk is going to be after that. So really It's just 3 sections. Ultimately I think I think arms and shoulders kind of get bundled together when it comes to vascularity typically when you build arm veins you also build ah shoulder veins mainly in the front delt frontal area area area gee area connecting to the pectoral. Um, so that area is going to build up some veins there meanwhile um, the rest of your arms is gonna be building up at the same time. Um, the hardest one I think for ah most guys is going to be 1 of 2 um, it's either going to be a legs if you have so guys store their fat in very different ways. Um, every single guy' is a little bit different I store mine almost entirely around my waist area but 1 thing and that I'll always have no matter what program and I'm in is Vin new legs. Um especially calf area. My calves have always been viny I feel like the more time I put in my calves are going to end up looking like Nick Walkers or some shit if you don't know. Who that is look him up look up Nick Walker and look at his cabs. Um, he has basically baricose speins. So I think that eventually I'll end up with something similar to that just because even though I'm you know, excuse me yawning even when I'm bulking and putting on weight and.

06:08.40

christophknoll

Heavy and full of watershed like that my calves still have veins. So um, it's just something that I have personally um I also have just calves in general I don't really train them too much I just kind of have I just kind of have them. Um. So a lot of this that goes into vascularity is going to be genetics something to consider so excuse we do but should talk if fucking start yawning. So with that being said, um it. It's been been very hard for me to build vein to my arms. Um, even on my show. When I did victory classic I had almost no arm veins because well when I had no blood pressure I had no fucking blood flow it just you know I came in flat. So um, my blood flow just wasn't it just didn't exist. Um I mean it was there obviously like but it died but it just it didn't show my skin. So. Even though at the time you know, literally the day before I had arm veins after just eating one meal at the show I didn't have any arm vins at all. But then some guys who come in very fat to a show or just have very high percentages of body fat. You know whether they are doing super dirty bulk or something like that. Some of them have fucking consistent arm veins. Um, it's just how they are. But then you'll look at their legs and their quads are just one 1 muscle 1 giant around muscle. Um, they don't have strations in their glutes or anything like they don't have veins in their legs at all so they might just store more of their fat and their legs.

07:40.74

christophknoll

Which is what a lot of guys have to deal with so most guys I would say either store their their fats in 1 of 3 places. It's going to be either their legs um specifically like their quaws and their hamstrings maybe their abductors and abductors a little bit. Um.

07:58.27

christophknoll

Also like me with the around our waist lower belly hip area. Um, and then other guys might store it in their back. A lot of guys store it in their you know their upper lats where your lats connect to your shoulder in that area. So um, that's typically what you see with a lot of guys. For women do very book enjoyed I'm not even tired and just woke up like an hour and a half ago. So um, that means said women distribute their fat very differently very if very very differently and also have. Much higher body fat percentages just for overall health. Really so um, the lowest a guy can get for body fat percentage while still surviving is four anything below that you're not able to um, properly manage your hormones your body can't properly manage its hormones your body can't. Um, really survive under 4% your your blood your cardiovascular system's going to start shutting down your organs are going to start shutting down. Ah your hormones gonna be fucking out of whack. So um, under 4% hypothetically let's say you show up to a show under four percent. That's only really maintainable for maybe a day at most so he peaked. Your show under 4 percent congratulations because that is very hard to do. Um that is extremely extremely hard to do. Um, you have to be dialed into the fucking nines and have everything perfect to do something like that because your body's not built for that. So granted, our body's not built for fucking any of this shit really? but.

09:27.69

christophknoll

Um, your body's really not built to be below 4% it holds onto it for per for a reason. So um, if you're under 4% somehow at a show. You're not able to maintain it for more than a day maybe um and if you maintain it for longer than that your body will shut down. Um, you need to take into account when it comes to social media. People will say oh I'm 1 2 3% body fat. Whatever for the past two weeks is bullshit because they'd be dead. So um, anybody who is extremely extremely extremely lean for extended periods of time are probably just about at that 4% range and it is not maintainable. Um, and a good example of that is Tristan Lee Tristan Lee basically literally almost entirely lives off carnivore diet for about 2 years I think two or three years before he basically had the call to quit because he was going to kill himself. Essentially um, he was known for being extremely lean. He's a small guy I don't even know what his height is like 5 1 5 2 some shit like that. He's tiny as hell. Um, but he was just lean as fuck. He just was diced to the gills constantly. Um, granted you know video effects are going to play a role lighting is going to play a role stuff like that. But. Um, if you watch his content for the most part, especially when he's on other people's content. Um, he was extremely lean, pretty consistently. So um, he's a good example of what that's like and he was relatively vascular graded he proportionately to me personally I think he had he has a lot to work on.

10:59.43

christophknoll

Um, he's probably bigger than me at this point consider like is granted I'm I'm just about six feet and he's closer to five feet so I would outsize him but I mean proportionately. He's probably bigger than me now. But with that being said vascularity. The biggest. Ah. The biggest thing that comes of vascularity is going to be bow fat percentage. So this this kind of tying when I'm talking about body fat percentage in overall body fat um amount and distribution is going to play a big role. Um, where you store your body fat is going to have less veins. Um, for example, my lower belly my my hips I don't have. Much veins I have some especially on my v taper right on that v um, and my abs but I'm starting to develop some of my upper abs now and the sides of my abs. Um, and then up my obliques and my lats but the last place it's it's gone. It's not at at all. It's just my hips. And then like the pouch coming up to the v. So um, that's going be the last place to lose all my fat. Ah the rest of my body for the most part is pretty lean as far as body fat percentage goes my arms could use a bit more work. But um, they're already pretty low so it wouldn't really take too much to get. You know striations my shoulders ob striations now my shoulders have more veins and everything but my legs have gotten way more vascular. Um, and like I said you know for me personally I always have caffeines and they look almost like Vericose veins. Um, so now I'm getting more so in my quads and in my hams and.

12:33.80

christophknoll

Um, potentially soon should be in my glutes as well. Hopefully so there's a lot for me. There's a lot more there than there is elsewhere. My arms are getting a lot more, especially my forearms. Um, actually other thing to address you is that? Um, when it comes to arm veins.

12:53.37

christophknoll

Yeah there's really 2 sections. There's going to be your upper arm and your lower arm lower arm but your forearm area upper arm mean biceps triceps. Um I would say I have more vein to my triceps than I do my biceps. Um, which is annoying because I can't fucking see my triceps really I'd have to bend in a weird way and flex someone to see him. And that's also with a pump that's with salt my system. That's after a meal all of that. Um, that's the other thing you need to to into a college we be dressing but fat percentage of that distribution is going to be the biggest key as to what's show them for vascularity. Um, so if you're not seeing any vascularity you got a really good pump stuff like that. Is most likely because you don't have low enough fat where you want the veins to be and that's just the truth that most of us have to accept and that was just the reality when I wanted a bicep vein it just I wasn't big enough I wasn't lean enough. Um, to really have that yet and I knew that was going to take some time to get into and to to build up and and achieve but ah, that's something that you're gonna have to understand is that most likely it's not that the vein's not there because they are. It's that you're not seeing them because. You have too much body fat or you're not big enough muscularwise yet in that area. Um to have them and ah so that plays a role. Ah the next thing that's going to play a role is blood pressure and blood flow. Ah the easiest way to get that is through exercise proper nutrition.

14:23.96

christophknoll

Um, with high sodium sodium will increase your blood pressure. Um, so if you take salt before a workout. Ah you would notice that you will have a lot more blood flow specifically himalaan salt is going to be your best friend. Sea Salt can work as well. But himalaan pink salt is is the shit. So from there. Um, you could take pure work out as well. Good there we fucking hate this. Oh wow you are so much fucking shit. So um, from there, it's going to come down to um, your pure work out and like I said the food for the rest of the day. When you have more carbs in your system. You're going to be more pumped up. Um, you're going to have more carbohydrates means more energy typically unless you're on Keto or something like that. Um, so more carbohydrates means more blood flow more energy and more exertion within fitness and within weightlifting in the gym on top of that. Ah, like I said blood flow going into it if you have a pre-workout. That's high in citroline or argenine btane even helps a little bit as well. Um, and sodium as well. Some pre-oricouts have sodium in them ingredients like that will also play a role into how um. Your blood flow is in the gym. Glysop pump is a branded, um, blend of ingredients that will help with that. Ah so something like that as well. Dexttros um glycogen.

15:56.32

christophknoll

Really your glycogen output what you're converting into glycogen is going to play a role so Dextro something like Dextros that's fast digesting carb during your workout will potentially make you more vascular and give you a little bit more of a pump. Um, you know I've seen guys take. Anywhere from a small bag of sour gummy worms or like sour patch kids or some shit like that to recently saw a photo or then this group I'm in of a guy drinking one hundred grams of carbs during his workout. That's um, that's essentially like 4 servings of an intra workout which is. You know like a carbohydrate um, supplement or like 4 gatorades that's like having like basically 4 gatorades. Um I mean if you got the higher calorie gatorades that have like 50 fucking grams of sugar or something like that then that might be a couple but from my understanding most gatories are around 25 to thirty grams of carbs um so be like 4 of those and I know that's like oh that sounds amazing like you're just constantly drinking gatorade while you're training he was training like two and a half hours that's not fun that is not fun if you have a dextro supplement during your workout. Trust me, it'll fucking suck because you also pull blood to your digestive system. Um, so sometimes if you don't have enough food in your system. You're going to start feeling nauseous. Really the time to have something like dextro something like a gatorade or something like that is going to be when you're on a pretty heavy bulk because your your body is going to already have that food in the system.

17:27.30

christophknoll

So by adding the carbs. You don't really notice much of a difference but you have nothing in your system really or you're training facet which to me I think is fucking stupid. You should not be training facet. Um, when you're taking those carbs all the blood that's circating your body like oh shit now we got to go to the stomach and then you're gonna go to stomach and yes your body is like yo where the fuck do you go. We need some blood in the arms because we're training arms right now and this shit sucks and we need some more blood so they start pulling more blood into a battle and now you're starting to get nauseous because your stomach doesn't have the blood that it needs to digest the food. Um and the first place to pull blood from is your digestive system. So. That's why you get nauseous when you're training is because your body wants to expel that food to take the blood that your digestive system needs and exert it elsewhere and that's why like legs for instance, a lot of guys throw up on legs especially if they eat too close to training because their body's still digesting food in their stomach. And your legs require a lot of blood your legs if you're trading a total like day like I do then you're trading a lot of muscles in there. A lot of overall muscle surface area. So and your glutes are arguably your biggest thickest muscles so it takes a lot of blood for your body to kind of maintain. Um, especially if you're going for a pump or something like that. So um, that's something to take into account as well. Um, hydration will also play a role making sure you're hydrated if you're not hydrated I think that's part of the reason why I didn't have vascularity at my show is because it just wasn't hydrated didn't have any water my system really just a couple sips.

19:01.15

christophknoll

Um, great at the time I didn't realize I could have black coffee I would have fucking destroyed black coffee I Love coffee as you could tell I'm always drinking coffee during our recording sessions every morning I have coffee I Love Coffee I'm such a coffee guy. Um.

19:16.00

christophknoll

With that being said, hydration plays a role if you don't have enough water in your system. You're not going to have proper blood flow because most of your blood is guess what water?? Um, the rest of it. Pretty much is just blood vessels um will will really ultimately not even blood Vessels. It's ah blood cells. Blood cells is really what makes it Red. Um, but most of it is just water. So if you don't have water in your system. You're not gonna have the blood flow that you need your your body's gonna be pushing harder to push the blood through your system. So Therefore so not your veins are gonna be as thick and that transitions into another big reason you don't have vascularity. Is muscle blood vessel size Blood Vein. So your vein size density and blood Pressure. So This is I think the biggest thing that um, guys kind of forget about when it comes to vascularity. Um everything I've kind of told you you most likely already knew. Especially if you've been in the gym long enough. Ah you will know that hydration plays a role. You'll know that salt nutrition. All of that plays a role body fat percentage plays a role but what a lot of guys. Forget about is their vessel and vein size and their blood pressure and density of those veins as Well. So The reason some guys look. Insanely vascular um is one age as you grow older you're going to build bigger veins your veins are going to get thicker. Um, that's why a lot of very old people are very vascular their hands. Their arms stuff like that. You know their feet. You know a lot of a lot of older people build.

20:49.91

christophknoll

Bigger veins and that's kind of what variricose veins are um or at least that's what they're experiencing. So. It's very very thick veins that really don't push a lot of blood properly So That's their issue. The vein walls are extremely thick or the actual blood flow. That's able to go through that vein. Is very low. So Their body has to push very very hard and that's how blood pressure increases So blood pressure will play a role into how vascular you are if you have higher blood pressure. Typically you're going to have larger veins if you have low blood pressure. Ah your heart's not pumping as hard as it needs to be. Um, or should be if you have like genetically low blood blood pressure. Um, your hard time to be pushing as hard as it needs to be or should be and therefore it's gonna be harder to get veins your veins are mostly likely gonna be very thin if you have low blood pressure on the walls. The walls are most likely you can be very thin. Um. What the actual ah veins themselves pushing a lot of blood through very easily and that's why you have low blood pressure. The healthy blood pressure is. It's going to come down to systolic and Diastolic Um I Always get them mixed up. Um, let me look this up just make sure I got it right. Yeah, so it's going to come down to systolic and Diastolic um blood pressure numbers. So when you get when you get your blood pressure. Um, it's very simple to read I don't even know how they measure it personally I know how to read it I don't know how to measure it. Um, so when it comes to normal blood pressure.

22:23.61

christophknoll

The top number is your systolic. Um, so like when it says one twenty over one eighty or over eighty or one seventeen over 76 whatever it is um that top number the higher number is going to be how how much blood is actually coming out of your heart and into the rest of your body. Or diasollic the bottom number is how much blood is coming into your heart to then be pumped out of your heart. So um, that's how you read your blood pressure monitor. So the top number is out. Bottom number is in and a healthy range is under 1 twenty for ah out and then under eighty for in. Ah, so anything higher than that is going to be considered um either elevated or high blood pressure depending on what number is at what? ah it doesn't matter if both so like they when they're measuring your blood pressure if one is high. That means you have high blood pressure. You don't need both to be high. You could have. 1 twenty over one 10 and even though you' systolic is fine, pushing out the rest of your body It's perfectly normal your diastolic coming in. There's a lot more blood coming into your heart so that's considered um, high blood pressure at that rate 110? Um so what's considered. High blood pressure is if your systolic is over one forty which is the top number and then diastolic is over ninety. That's what's considered high blood pressure either or of those. Um, so if you have one of those you're considered having high blood pressure. The last time I got my blood pressure red.

23:56.49

christophknoll

Um, it was my physical that I had about a month ago we also got some blood readings and all of that as well ended up being perfectly. Fine. Um, we were kind of in the thick of it when it came to my cycle as well. And um I sent my readings to my coach. We didn't it didn't measure hormones but I measured lipids and um. You know where my t three t four t s h was where my cholesterol was at stuff like that and basically everything was exactly where we thought it was going to be and where we needed it to be so it was perfect. But with that being said, my blood pressure was I think it was like one thirty six over like 85 or something like that I forget exactly what it was but technically speaking. At the time of the reading I had high blood pressure stage one high blood pressure because I was at one thirty six where you want to be under 21 but also something to take into consideration which plays a big role into this and blood pressure is anabolics. Ah so you can have you can push as hard as you want naturally. And sometimes you're just not going to grow veins. Um, if you look at natural bodybuilders very few of them are very vascular. Um, it's just not It's just not conducive typically ah the guys who are vascular or very vascular on stage most likely took or have taken or still take anabolics I know if you off the top my head. That unfortunately um, you could tell of just looking at them that they are not natural and yet they compete in natural bodybuilding competitions and personally I as someone who uses anabolics and someone who knows plenty of people who use it and collect people who don't I think.

25:29.16

christophknoll

If you compete in a natural bodybuilding competition while taking anabolics and you cheat the system you are a piece of shit and do not deserve to even step on the same stage as those guys because natural bodybuilding is extremely hard. Um I mean all bodybuilding is extremely hard but personally I feel. That natural bodybuilding is harder than than untested bodybuilding because for instance for me I would never be able to be a natural bodybuilder I didn't have the natural genetics for it I have the genetics to respond well to anabolics but not so much to natural genetic. But bodybuilding. So the issue that I see with a lot of these guys is including myself is that you either have the genetics or you don't and when you have the genetics for natural bodybuilding. Never you should never touch anabolics first of all, but also. You're most likely not going to be vascular. It's just the reality look I'm natural bodybuilding. Trust me, you'll know exactly what I'm talking about. They're very the must. The muscular density is not there. The mus muscular surface area is not very high. Ah, the mind muscle connection is not as good as it could be because they're competing. Naturally they don't have the assistance of Anabolics Anabolics is not cheating let me tell you that but what is cheating is when you take anabolics and compete in a natural league. Ah, it's very unfortunate. It happens.

27:00.76

christophknoll

1 thing that is controversial right now and has seen a flip back to the norms which is great is um trans women competing in women's sports. So that's men transition to women who compete in women's sports that is I consider also cheating because. If you know anything about the human body. You will know that men biologically are much more physically superior in in sports and athletics. It's just the reality. It's women have the amazing amazing ability to get birth that is the most amazing gift you can ever have ah, but. Because of that because they have to be able to carry a child and give birth to a child their body's built different as everybody knows so one of the things that biological men have been built to do is to provide food for um, pregnant women and women who are going to be giving birth. So we have naturally built up over time athletic performance to hunt to properly lift gathering food to survive in the wilderness and that's translated now to better performance within sports and fitness. So. That's why it's been controversial I'm sure most of you already know, kind of what I'm talking about. Um, but when it comes to sports I think that if you transition from a male to a female. You should not be able to compete in a women's sport because you are already physically superior and a lot of people argue. Oh it's because.

28:32.00

christophknoll

You don't like it because they're women now or whatever I don't care if you want to transition that's on you. That's if that makes you happy. great that's I don't that's great I'm I'm happy for you that you were able to figure that out but the problem is is a lot of people think that just because their testosterone is low and their estrogen is higher that they're equal. But that's not the reality. You just transitioned six months ago for instance right as an example, a year ago you were a man and your your testosterone was twenty thirty times that of women. So of course you're going to beat them. So your genetics is going to play a role. Your testosterone is going to play a role into those sports competitions. So again to loop it back. Anabolics is not cheating necessarily unless you're competing in a natural competition. Hi um, unless you're competing in a natural competition then it is cheating I can see you on the camera. I know I need to go turn the air up when I'm naked I'll posit sorry we are back had a little technical difficulty. Um, so anabolics does play a big role in blood pressure. Um I can attest to that your testosterone levels. Different anabolics. You could be taking will increase your blood pressure and that's going to play a role into your vascularity so you need to take that into account when you're looking at guys who are big on social media guys who bodybuild within untested leagues because the anabolics that they take.

30:02.90

christophknoll

Play a ginormous role in that I can attest to it Firsthand Um, a lot of my veins started coming up now that I'm leaner than ever really that plays a big role. That's a good chunk of it but also because of the anabolics that I'm taking they're prone to higher blood pressure one of them that I take clybuerol. Is known for that. That's exactly what it does is it technically lowers your blood pressure so that your heart has to work over time to increase its blood pressure. Um, so your heart rate is higher. Um, so it's It's essentially a stimulant is really what it is. It's just a very intense stimulant. So. For me, it doesn't affect me mentally but physically it increases your heart rate so because of that my my vascularity is increased Granted there are times where my vascularity is lower when I'm doing cardio I don't see any veins on my arms. They're gone. They're fucking gone but that's because my blood. Is mainly rushing to my legs which is driving me through or on the treadmill. Ah, but then if you once I get off it and I start driving and I'm cooking food or something like that at home. All my veins are back in my Arms. So What you're doing during the day also does play a role but Anabolics plays a big role. Um. So That's something to take into account different anabolics like dhts will increase blood pressure I Believe let me look that up just to be sure because I'm pretty sure they will because it's a testosterone derivative. Um, um.

31:34.31

christophknoll

Yeah, so essentially? um, you have antihyper and hypertensive response previously. Yeah, so basically dhts help regulate vascular resistance. So your vascularity will most likely increase a little bit when you're taking a dht and a va. Um, masteron is another example, let me look up some other ones because there's so many? um, Bt is also what helps grow your hair as well. Um, so that's something to take into account when I take dht's. Hence why I'm fucking bald today is that um which are not super even I got to fix that um dht when you take dhts it it lowers your overall hair growth. Um, so that's why when guys are you look for. Hair growth supplements. It's going to be antidht supplements. It's go to help fight dht build up in your hair when you take a dht it lowers your hair growth where fighting the anti d so if you take an adht is gonna help improve your overall hair growth. But with that being said. Other examples are primo which I've taken before wins straw yes proverone which is Mr Mesterolone never taken that superd drawl meiststerone and then dh b um I've tried master on primo and a va and wins draww those are all Dts. Um.

33:08.66

christophknoll

And each 1 plays a role and each one has helped somewhat build up. Um I would say a little bit of vascularity. Not a lot. Um, but then you get into testosterone which you can be like Eq Dan ah Diana Ball halo test and which you should never take and then turn a ball which is you know. Based off d ball but also a big one that plays a role into vascularity that you guys are all going to perk up at is manone or it's not alpha nineteen nor or in other words, you got trust alone or trebaone. So then tremb booney sandwiches will help with vascularity. Can attest to that firsthand when I take trend I feel I get way more grainy so you're like my arms. The the part that connects. For instance, the part that connects my elbows to my triceps when I'm not on trend is pretty smooth when I take trend. It looks like just a bunch of. Like like little grains of sand in my arm which is why we call it grainy. Good example of someone who is grainy is um oh my gosh. Why am I drawing a blank under his name I could name him any other time.

34:26.45

christophknoll

Um, fucking damn it I hate that normally oh yeah, okay, um, fucking this guy wait. What I follow him on Instagram I don't even know why I can't remember his name right now James Hollings Head James Hollings head is a good example of someone who's very grainy um year round.

34:44.65

christophknoll

For the most part he's aged pretty lean. Granted his graininess could potentially come from like photo filters and shit like that. But he's pretty grainy. A lot of the time especially when he gets leaner. It's just the way his body is built. Um, so he's a good example of what grainy looks like so treboone trend trend Boone Sandwiches trend what I want to call it um will play a role in grainess and vascularity. You talk to anybody who's taking taking it most likely they'll agree. Um, they'll also agree that trend is overrated which we've talked about it's not the end I'll be all. It's not the only supplement you you should be taking. I mean don't take it I don't recommend it to anybody use the proper guidance of an anabolic or really a hypertrophy coach a bodybuilding coach and and or your doctor. But um, the. Effects of tribolone affects everybody differently one of the things that it does is increases your helps increase your your maintain or increase strength while in a deficit which is really what it's designed for is' designed to help build muscle while taking in very little food and it was originally designed for cattle for that. Very reason it's to build up meat within cattle. And while they're taking less food than usual. So. That's what it's for and you will see more vascularity because of that you're going to build up muscle while also decreasing fat so you're going to see more vascularity. That's that's directly what happens and I know that a lot of people say oh you can't build up muscle and and lose fat the same time on anabolics.

36:15.69

christophknoll

You can. That's really what anabolics is going to help do recovery is a big big thing. It helps repair your muscles after training. So that's a whole nother conversation. We've talked about that before but vscularity as far as vascularity goes, you're going to see more of that because your body fat's getting lower but your muscle. Overall volume is much higher and is gaining higher which then adds to a couple more things I want to talk about before we call it a day is 1 thing is that um when you build muscle you will have the illusion of losing fat. So let's say you have £20 of visceral fat on your body which is basically just surface fat. Let's say you have £20 of fat on your body when you gain. Let's say £4 of muscle over six months which is a good amount that's a four or five pounds of every six months it's a fucking solid amount of muscle. Ah, that's like nubi gains and guys on anabolics. That's that's that level of muscle. Let's say you grow 4 or £5 in in six months you're going to look much leaner over those six months because you've gained so much muscle size even if your fat stayed the same so a role vascularity can play. Is that when you gain muscle but you're maintaining the same fat if you measure it whether that's through an inbody analysis whether that's through hydro plunges or the hell they're called laser scans skin calliper tests which are really not that accurate. But um.

37:43.96

christophknoll

Whether or not you measure it and you're able to see that over time your fat stayed the same but your muscle has increased you will most likely see more vascularity just because you have a higher muscle count and your body fat percentage has technically gone down because the overall first percentage of your body. Fat itself. The weight hasn't changed but their body fat percentage has gone down because the rest of your body has built up. So let's say you're £200 you have £20 of fat which is 10% body fat that's pretty lean already. That's that's not bad. That's 10% body fat is pretty lean. You should be seeing vascularity already. You should be. Almost seen like basically abs at that point depending on your fat distro if you add £5 to that your body fat percentage has really gone down probably well like one percent 9% now. So you're going to look leaner even though your body fat amount of £20 is hasn't changed. So. That plays a role too. It's your overall weight and the proportions of your muscle versus fat will play a role another thing you really need to take into account like I said is when you're looking at body fat percentages and we talked about earlier fat distribution body fat percentages on each person's going to look drastically different. Um, 5% on 1 guy could look like 7% on another it just depends on what you're looking look what you're looking at and I've talked about it before christoph and I have talked about it before where a lot of these guys who are famous on social media are famous because they can be lean year-round.

39:18.46

christophknoll

But they're not necessarily lean year-round. They just have abs yearround which is different than being lean year round if you have a good fat distribution whether that's a little bit throughout the all of your body which is ideal. That's what's ideal if you have even fat distribution or your fat is distributed. And areas that you can cover up easily like your glutes some guys store a lot of fat in their glutes. Um, some guys store a lot of their fat and their hams um in their hips as well. That's down in their shorts. Essentially um, you can. If you see that you'll know. Okay, they have la they have abs but let's go ahead and see your legs and they don't have any definition in their legs or vascularity is gone so your fat distribution is going to play a big role and fat percentages are going to look bad drastically different. That's why personally. 1 of 2 things 1 I hate fat fat percentages as a total or as like a marker I think fat amount plays a bigger role I think if you say I have £15 of fat right now and I'm at 86 that will tell a bit more than saying I'm 8 % body fat because. You can't like typically when people say 8% body fat you're going to think pretty lean ab striations. You're going to probably have some striations throughout your body. Um, you're going to have some ah contraction movement in your pecs and your arm stuff like that some graininess 8% is relatively low, but.

40:46.70

christophknoll

When it comes to total body fat. You could be like oh I'm 8 % but then you don't have abs because you fucking store all your fat in your abs. But then you look at the rest of your body your back lean as fuck your arms your lean as fuck. Your legs are lean as hell. So ah, fat distribution plays a gigantic role ah within your body. And where you store it so that's another thing to consider too is that just because you don't have veins in one area doesn't necessarily mean you won't have it in another and that's something that I've had to accept and unfortunately being an a immense physique competitor. My legs are my leanest area I store very little fat. My legs pretty much year-round. And I feel my legs are my strongest suit but I'm not necessarily built to have a lot of size so because of that I can't compete in Ben's open maybe classic one day but that's a big big fat maybe but it just sucks that. Um, most likely going to have the biggest likes on stage and men's physique whenever I step up there and also have the leanest likes as well. Um I mean I felt the fuck out of my board shorts in my last show it was fucking nuts I stretched them I'm pretty sure. Um because of my glutes really I don't even train my glutes really anymore because they're just too big. Um. So that's a problem that I have but because of that I need to I have accepted that my calves are always gonna be leaner than the rest of my body but also that is to me a strength too because a lot of guys have to work really hard to have their calves and have viny calves and shit most guys don't even get to have viny calves shit like that so you need to.

42:19.42

christophknoll

Also understand that just because like I said you don't have vins in one area doesn't mean you won't have it and in the other and every single person has strengths and weaknesses. We're on the same boat together. We all have our own issues. We I have our own things that we need to work with so just because you're not liking one area of your body doesn't mean somebody else goes. Oh man I wish I had that guys. Legs or back or whatever it is you never know how other people see you and we're only ever going to see our weaknesses. So um, if you're feeling down about vascularity one area definition one area something like that just keep push and just keep going because it will balance itself out. Um, that's my problem. All I see is my fat in my lower belly just not showing I can see my 6 pack. My 6 packcks there. All of my abertions are there. My v's there but all I see is Dan this guy on stage I didn't have any of this fat there. Um. But then I look at my back and I'm like okay my back is more defined than their back is so they must store more fat in their back. But I don't so that's something that you got to take into account is that your fat distribution is just part of the part of the game. It's it's part of reality. Um, and we all have to work with it and how your body looks is all all this is is about it's all about vanity really and when you compete it's part the part of the beauty of body building and the part of the beauty of fitness and.

43:50.60

christophknoll

Having a healthy lifestyle and looking good is that everybody looks different. So if you do compete or you do compare yourself to others in whatever fashion. It is everybody has their own insecurities and what you present to the world is. Your version of yourself. You can never be somebody else. Um, and when you step on if you step on stage for bodybuilding. That's a good example of that is that you're presenting hey this is the this is the best I could show up for this show. This is what I have This is how I'm built. This is my fad distribution. This is my muscular density This is. What I trained hard is this is how I'm built proportionately compared to this guy and that's what bodybuilding is is this is how I am compared to him This is how I am compared to him. Um and women too. This is how I am built to her. You know she might have better glutes but I have better Hams Whatever it is um, that's part of the beauty is that it's all. In in bodybuilding and that's part of the reason I Love it is that it's a solo sport. It's all about you. Granted you have a coach and you represent your coach and your team or whatever it is but team as in team of athletes that all compete separately. But you're comparing yourself to other people and. Just because you have an insecurity in one area doesn't necessarily mean somebody else doesn't have that insecurity at all and doesn't have anything else. You know if you have a fat fat in your back I'm jealous that you don't have as much fat in your abs where your abs are showing up year -round where for me.

45:21.86

christophknoll

The second I put on fat and water. It goes to my abs and they're gone but then my legs take forever to grow fat and water and they're they're lean year around but then I for then guys fucking say that they wish they had cows and vascular calbs and I am over here with it so you need to appreciate what you have. That is your strengths and then will improve upon your weaknesses and like I said that's part of the game. That's just how it is and that's part of the fun ultimately is improving your weaknesses and there are times where I'll go to the gym. Um, we've talked about it last episode where I'm going to the second gym now that is part of the. 2 gyms that I go to and the lighting is much better there and I'll fucking take off my t-shirt doing chess or something and and do like a most muscular I guess standing most muscular and it's just like I fucking laugh because I'm like fuck I've been I haven't been I haven't done chess in a week and I've improved this much. You know my. Delats are way more cap now I got striations or veins or whatever it is and like then I think back and I'm like fuck I was this heavy 3 or 4 years ago. Whatever but not nearly as much muscles I do now and not nearly as much lean as lean. So then I look back I'm like fuck man like like I couldn't even like I couldn't even I could probably wear what I wear now but it would even look like a train but then I like look in the mirror and I got fucking v and all that shit and my deals are much bigger than ever and my chest is all pumped up and I got you know Peck Separations and shit and.

46:50.27

christophknoll

It's you got to enjoy the little things like that you got to just look in the mirror and smile sometimes and just be proud of where you're at and just because you don't have vascularity in one area doesn't mean you don't have and another and just because you don't have it like I said it's there. It's there. You just need a chisel away at it and just let it show. It's like you're you're a giants. Marble stack your gigantic chunk of marble and what you're doing what your mind is doing is your da vinci or Michelangelo whoever it is just chiseling away at that giant block of marble and you're forming yourself out of it. That's why. Bodybuilding is compared to statues Greek statues because that's essentially what we are. We're chiseling away at the statue we're chiseling away at the block of marble that we will then eventually show what our physique is and that's the beauty of it is that you're chipping away at it. You're working at the little things and. Yeah, have all these different million wins that will get you to the place you want to be at and vascularity is one of those things that's going to eventually come it'll it'll come. Don't worry, it'll show up, you just need to put in the time you need put in the effort and how much you put into it. You get right out of it. So if you train harder not longer I've never. Do not train longer train harder if you train harder more volume more intensity to failure. You're gonna see that those results coming out and when you do that time and time again you you stay on top of your meal plan time and time again. Ah you sleep.

48:21.39

christophknoll

Proper sleep proper water hydration monitoring your micros especially your micros and your macros don't just fucking eat burgers all day because they fit your macros if you eat healthy you train it'll it'll happen. You need to put in the effort in the time vascularity will show up. It'll take time. But just know that you need to set yourself these small goals in order to achieve the bigger overarching picture of whatever you're aiming for ah because if you don't and you're only aiming for the bigger picture. You're not going to appreciate the little wins and that's why like I said you got to look in the mirror and just appreciate where you're at sometimes. Because it it took me a while to get to where I am today I remember looking back a few years and I'm just like fuck man I just want abs like I just want to feel good about myself and I hear I am with that and I just want better so you need to take a step back and just look at where you're at and just appreciate where you're at and just keep. Going forward and just enjoy it when you can the little wins. Enjoy those little wins. Um, and just smile just because if you get the ability to smell it yourself in the mirror very very few people get to do that. So um, it's it's a very very It's a blessing to be able to do that. It's a blessing to be able to look in the mirror and smile. So enjoy the process and understand that when you do get the vascularity you're looking for by the time you get it. It's not gonna be enough so have the little goals have the little wins and when you see it.

49:54.37

christophknoll

Eventually to become the norm because it slowly shows up. It's not night and day it doesn't just show up your vascularity just doesn't pop up randomly so eventually you need to take a step back and be like man I remember what that was like 1 in this vascularity announce. The norm you know having a biceppping is the norm now. Having abs is the vein is they're having abs is the norm now. Whatever it is squatting. 3 plates is the norm now where that was a goal of mine or whatever it is whatever it is that your goal was just appreciate. It. Take a step back appreciate it look back at where you were and appreciate where you are now. So. Basicsularity is just one of those things that will become the norm for you and you will achieve it if you haven't achieved it yet and these are the things that go into it your blood pressure your body fat percentage. Ah the thickness of your veins. Um, god forbid whether you're on anabolics or not do not take it. But if you are that's gonna play a role if you're not that's gonna play a role as well. Your nutrition's going to play a role your lifestyle' is goingnna play a role even like things like alcohol is going to play a role as well. So all of that's gonna play a role. Into your system so take that into account move forward, keep pushing. Um and don't give up don't be too obsessed. You gotta have other aspects of your life but don't give up and do the best you can because what you put into it. You'll get out of it and the more you put into it the more you'll get out of it.

51:16.85

christophknoll

But um, with that being said I appreciate you guys listening I apologized off wasn't here. Unfortunately today is just our schedules just kind of clash. A lot of the time which is unfortunate but um, I'll always be here at least in. Um I love recording these solo sessions sometimes sometimes just want to talk about 1 particular thing and just baing it out and hopefully you guys listen and enjoyed every aspect of it if you're watching on Youtube Hope you enjoyed my bald ass head because it is fucking shiny. It's like It's like the king's head from sponge Bob where he takes off his crown and they're like my eyes like here. It's like burning. Everybody's eyes. That's my head but um, with that being said, you guys enjoy the rest of your day. Um, keep training get plenty of sleep drink plenty of water eat your food even if it doesn't taste good. Your food is fuel and that's what your body needs. So keep pushing. You got this believe in yourself and be proud of where you're at because not many people have been able to push themselves the way that you do so with that being said, thanks for listening guys. We will see you guys later.


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