Stefan Kienzl: The Most HYPED Coach At Olympia

Wesley the last seasons never went below 4000 calories.

He is the coach of such outstanding athletes as Ersk Kalczynski, William Bonak, Wesley Vissers, Nathan de Ascha, Juliana Mota, Mohamed Foda, Martin Fitzwater.

They call him the boss of Outlaw.

Please welcome all the way from Austria, Stefan Kinzel.

Bodybuilders always tend to find or do shortcuts, but shortcuts are always sh

the training split or the frequency is never the solution when the exercise execution is not a point.

Choose your drugs wisely.

There is absolutely no need in the season and off season.

There is no need to do medication.

It's just total

nonsense.

F ⁇ up your digestion and your midsection.

The very frustrating thing about bodybuilding is that the high percentage of people out there destroy not only their health, also their physiques by using too high amounts.

People think about trend and aren't able to perform one correct biceps curl.

Bodybuilding is simple.

If someone makes it super complicated, it's just trying to sell you something.

How does peri-workout nutrition need to be scheduled?

First thing which is really really important is

man the mustache is really growing out nicely.

I'm not the biggest fan of it.

We're twins.

Yeah, a little bit.

How long does he is he having you grow it out for?

Six weeks, so I think it's half time.

Half-time, okay.

Okay.

Is he allowing you to trim it a little bit?

Is he allowing you to do a little trimming?

Actually,

we didn't classify it that closely.

I need to have it grown, but I trim it a little bit in the bottom not to look completely retarded.

Gotcha.

Same.

Me too.

Well, anyways, man, I just wanted to say thank you for coming on.

You're welcome.

You have a passion for bodybuilding that is just incredible, man.

I definitely have.

Yeah, yeah.

And it's it's really exciting to hear you talk about it because even when I think about when I talk about it with my friends, I feel like I have we have that same energy.

And it's just like when I listen to you speak about it, it's just this passion that overflows that I feel like me and many of my homies can share as well since we've been just so obsessed with bodybuilding for

longer than decades.

But I really appreciate your openness, and I think this is a really big reason why many people find themselves attracted to you and your work.

I'm always quite direct in everything I do or in everything I say that might be positive, but that also could be negative.

Because

for me,

I think

it's one big part of the success

to talk about also things

which are not good, because that's the only possibility to evolve as an athlete or or to evolve also as as a coach.

And if you are not the guy who wants to

be liked by everyone, that's sometimes an advantage which makes the work and even the results better.

So correct me if I'm wrong, but

you were originally projected to be a doctor.

That caught the bodybuilding bug?

No, I just

nearly I finished I didn't finish study because I had the ridiculous dumb idea to get

a good bodybuilder by myself.

So so so I quitted study quite quite in the end.

I'm already working at

the clinic

but it turned out that that

I really have not

even 10% of the genetic to get to get to bodybuilding results, I would have desired.

So I got a little bit distracted

from the study because I did two years nothing, and in Austria in that time,

that changed the way the study is built up.

So for me, there was no

possibility in that moment to jump back in the time I had already been.

I would have had

to start nearly from the beginning.

So at that moment I switched to economics, but focused on the health perspective.

And then

I got

assistant clinical director of a hospital responsible for quality management systems.

So more

still in the health industry, but more in the

financial and quality part of it.

But then I got self-employed with the therapy institute and actually quite at the same time with coaching in 2009.

So quite long ago, 17 years

where I stopped working for someone else and I'm self-employed.

And you had some time judging too, right?

I judged actually in a lot of federations.

i started judging at the at the ifbb amateur from uh 2006 until 2009

then for a short time i judged at the

there was the first split the ifbb amateur had was the split ifbb amateur and wbpf then i judged small time there

and from 2010 to 2015 i judged uh for the number

also big shows like Mr.

Universe, Worlds, all that stuff.

And I was responsible for the national shows, organizing it.

But I stopped that in 2015 when coaching business went bigger, bigger, bigger and bigger because I just didn't want to do two things at once.

What did you think about the WBBF or the WBF?

Was it the WBFF that you said?

It was WBPF.

BPF.

It was an organization Paul Chua was founded.

He was before the Asian president of the IFBB.

And so he did, I would say, quite a similar structure as the IFBB was.

They are still existent, but very, very, very, very small.

And for me,

I would say the biggest luck was when the IFP amateur split up with the MPC and the IFPB Professional League

because the old IFPB people in the United States never recognized that so much, but

the IFPB amateur in European countries

that everything was quite strict there.

Even if you attended to a show from a different federation, you get banned and they had doping tests and all that weird silly stuff.

So I they they didn't like me very much because anyway I had had a lot of success and most of my people were winning the international shows at the NABA and in the IFB Austria they had no competitors anymore because all went with me and did other federations.

And

when the IFB amateur split up with the MPC

My athletes immediately won pro cards and went to get pro wins within their first season.

So everything went quite fast.

So actually

that was my turning point in my career when I had the possibility to coach athletes at the IFPP Professional League because before the split that wouldn't have been possible.

Okay, I see.

So

correct me if I'm wrong, but at the last Olympia you had somewhere around 17 to 20 Olympians?

You know,

it's always how do you count it?

You know,

you have an amount of athletes

who qualified in shows with you.

That actually had been 17.

With that 17, I quitted work with some,

I would say, eight months before the Olympia, with some shortly before the Olympia because it just didn't fit anymore.

Then on the other hand, I got athletes who qualified by themselves or with other coaches and went to me and did the Olympia with me.

So, you know, it's hard to get a realistic number, but under my wing at the Olympia were 16.

Wow, that's crazy, man.

That's insane.

And for me, it's more

more important,

not only the number,

I really like the diversity of the sport.

I like the different classes.

I like

how different the judges is in different classes, how different you have to work in different classes.

So for me, it's always important not only to do one class, so

it was really a big pleasure to have athletes in every class except wheelchair

to 12.

Let me think.

Wheelchair to 12 and Man Physique because I pulled out the yoga.

So every class was actually

with athletes, which was

quite a high workload because there was no rest.

But on the other hand, it was quite interesting.

What was that like being at this Olympia this last month?

With like,

I guess

if I was a fly on the wall and I was at the Olympia this last month, what would I be seeing day to day?

For me, it's, you know, I don't think

I'm not really thinking about tomorrow.

So I just try to do my work best I can in the next 10 minutes.

And I go from the next 10 minutes to the next 10 minutes.

In the morning I make my schedule.

When do I want to see whom?

And which time frame do I need?

But I don't think too much in the future because maybe then I would

just go totally mad.

But as I'm always very present in the things I do at the moment,

actually it was quite okay and it was not super, super, super, super stressful.

It was more stressful because of the environment, because on show days

the hotel,

the restaurant world with his elevator structure that you only can go into the floor, you have a cart, always need to go down at the floor being picked up or picking up anyone else.

So every check-in or every athlete meeting I had lasted double time because I needed to go down, up, down, up, down, up, down, up.

That's maybe not not that not that

big problem if you have one or two athletes, but if you have 16 and you need to manage that, and sometimes they are just one floor apart from each other, but you can't go from the 26th floor to the 25th without going down and waiting for them that they pick you up.

That was, I think, the biggest threat for that Olympics.

Jesus.

That's annoying.

This is kind of like just a curious question of mine.

But

you have a lot of athletes that tend to compete with each other in the same classes, like Erst and Wesley.

Do you feel like there's a higher level of camaraderie in there?

Or is there a little bit of

same team?

competitiveness you know that

they are all competitors and in the end they all compete against each other.

But still they know how it is important for me as a person

that they are okay against each other.

You know, that there are no bad words, no bad thoughts, that they are colleagues, that they shake their hands, that they do pictures together, all that stuff which just is necessary if you want to be professional.

You know, for me it's very important that every athlete which works with me is very, very professional.

They should be professional, not also to teammates, they should be professional against everyone.

And I think I really can say that about all of my athletes, that they are very professional in the way they live the sport and how they treat other athletes.

So that's just something which is very, very, very important for me.

Not only for teammates, but in general.

Right, right.

So I take care about that.

And if people are not behaving like that,

I might probably not work with them.

Gotcha.

I see.

I think that's something I really like about your coaching as well: I think that passion seems to leak out to, I guess, a lot of your athletes.

Like a few of them, like Martin and I, follow each other, and he just seems to love working with you.

And it seems like the passion just kind of flows and allows the athletes to feel even more motivated and more driven, which I think is extremely important when you're finding a coach.

You know, like obviously you need another pair of eyes.

Definitely, you, you, you have the same flame burning in you because

when you want to be good in something, you need to be a big fan of something, you know, and I'm definitely just a big, big bodybuilding fan.

And actually also the rivalies

when people

compete at the same it was the same with open bodybuilding.

I had Martin, I had William, I had Mo, I would have had Nathan, but he wasn't allowed to travel.

They are They all have top 10 potential to be at the Olympia.

William and

Martin were that very clear, but

I want

that everybody feels that passion for bodybuilding in my heart, but they also need to have that they can accept if someone is placed better

as they are from the team.

Because in the end, every one of them will get

the best possible

package.

And everyone who knows bodybuilding knows that decisions are made by human beings which are judging and they have favors and they have likes and they have dislikes.

And in the end, they choose what they like more, not always what is actually

better, because what is better.

There are so many different criteria, and everyone has different strengths and different weaknesses.

And

when is a strength more important than another weakness so that's just not objective not objectively to call so everybody must come in their best and then someone else decides I'm not deciding who is the better one so a judge will decide so it's easy for me to have the motivation to bring everyone to their personal bests and also for the athletes to bring their personal bests and accept if a placing goes either one way or another way.

The story of Urs and Wesley is a good example for that when you take a look at the Arnolds and when you take a look at the Olympia.

Both looked incredible at both shows, nearly the same.

Urs made the biggest step from the Arnolds to the Olympia.

But in the end, judges just decided different because the competitive field was different and individual weaknesses were judged differently.

That's how bodybuilding goes.

So that leads me to want to ask.

This is strictly hypothetical.

And obviously we're just making predictions, right?

Because Because that's what makes things fun.

But I have to bring this up because we know that this is kind of hyped right now.

And while you and I, I believe, understand the importance of size and judging the open class, what do you think about the Prague Pro?

With CBM coming and now that you have Martin and also Sean?

Sean Karidov?

Yeah.

I think,

said

before, I think everybody on this planet is a Chris Bumstead fan.

And what Chris did for the sport is just magic.

I think the whole industry got so much bigger because of the passion, the drive, and everything Chris does.

But still, I think Martin is the better bodybuilder

in my eyes.

You know, that's

how I would judge it.

The combination of

incredible bone structure, which Martin brings, because he has the bone structure, he could easily do classic, because his waist to shoulder ratio is just insane.

It's actually like a classic bodybuilder.

But he has just

so much more thickness in every part of his body.

And in the end, it's still called bodybuilding.

And that thickness...

I would reward it.

We will see what Steve Weinberger will judge.

But in my opinion, if everybody comes at his personal best, like at the Olympia, let's say that's how they should come.

For me, it's Martin all the way okay and even i think that sean uh might beat uh chris even if it's double the the hay than sean but but this the the thickness uh sean has on his body and even also the balance is just uh incredible okay

where do you think sima might land then with um sean and horse and uh who else i'm trying to think of the other person uh Rafael Brandau.

Yeah, Rafael.

Yeah.

You know,

I think Chris seriously can get that that three or four spot.

Even he might surprise if he brings something totally new.

And

as I said before,

it totally lays down in

how do the judges see it at that day.

He is for sure impressive.

He will maybe have the

the more grainy muscle, the more,

I would say,

deeper separations and grainier muscle than, for example, Martin has, but Martin is much more 3D and has much more thickness.

If they go for the look of Chris, everything could be possible.

It wouldn't be my judging.

When it gets, I think, really interesting is Chris against Raphael.

If Raphael nails the condition, which he most of the time doesn't do, but if he would nail it also from the back, in my opinion, he would beat Chris.

But if Raphael comes at the same way he did at the Olympia with a, I would say, slightly too soft back, not that good back development, very strong from the front but not from the back, Chris might have an advantage over him.

And Marcello is very hard to judge because you know

he really needs to bring condition, which actually

he never

did until that point.

So I see

from what I've seen in the past, but his last competition was, I think, Romania last year.

And I have not seen anything else.

And in a year,

a lot of things can happen.

But if I would take Chris Olympia shape and structure against Marcello last year, third at Prague, I would see advantage in Chris.

I'd be really intrigued to see what improvements Chris can make now without the weight cap for sure though.

I am very curious just how much he's been suppressing whenever he jumps on classic.

No, it's really it's it's it's really

so so

incredible special for every bodybuilding fan because you know there there are always those discussions.

There are different classes.

What would happen if they compete together?

Is it necessary to have a 212 class?

Couldn't they compete in the open

how much less muscles do classic bodybuilder have for example that

that saturday and sunday will bring us an answer for that question and everybody can take can have a look 4000 people who had the luck to to to get a ticket will see it live and every other out there who is a bodybuilding fan should should go and buy that live stream and and and uh open it at that time because bodybuilding history will be made no matter what the result will be.

But

to see

three of the top guys in each class compete

with each other is just magic.

Yeah.

Yeah.

It's going to be crazy.

I'll be getting that for sure.

So one thing that I was thinking, I feel like you get your athletes in a very,

very defined and detailed condition more often than not.

A lot of the times, yeah.

I just I feel like it stands out.

So I'm wondering what do you think that is?

Keep it simple.

You know, everybody tends to overcomplicate bodybuilding.

Everybody tends to make things complicated.

You are not allowed to take

antioxidants in a time frame before and after training.

And you need to breath seven times before you do a set and then do it two seconds slow and one second explosive and blah blah blah blah blah and all that stuff.

For me, bodybuilding is very very simple.

When it comes to bodybuilding, it's perfect exercise execution and get better in it.

So that's the base of building muscle.

And eat enough is the base of building muscle.

When it comes to a competition prep, it's just getting into a caloric deficit and bring the body to a body fat level, which is

the needed body fat level for that specific body to shine on stage.

That can totally differ from person to person.

Because muscles can disappear at one person when you go too low which don't disappear on the other.

So I think I have a quite good optic judgment to find a good spot for every person.

I think

that's one of the thing.

The second thing is I give much more

attention

to

recovery,

psychological

being stable,

stress reduction than most of the other coaches, because sometimes all that fancy shit and that drug then and that drug there, and we increase that there, and we do that there, is just more stress to the body, which doesn't lead to a better result.

Maybe hypothetically, and in some

scientific exams, but in reality, it's just different.

I try to be objective, analyze easy tasks and easy, simple strategies.

And in the end, that very often leads to a good result.

Cool.

So, I've never actually ever heard you talk about this or discuss this on any podcasts, but this is something that I was thinking myself, and I'm really glad you said that.

Because while obviously the most important part is getting the athlete lean enough, right, I had the suspicion that one of the reasons why I feel like you get your athletes in this very clean, detailed condition is because there are some coaches out there and athletes that seem to overcomplicate the peak week or the last few weeks of prep or everything

or everything including the drug protocol as well.

Right.

Or everything.

You know, when I take a look at and open Instagram, sometimes I just think people do bodybuilding for Instagram and even coaches do bodybuilding for Instagram.

They want that cool training shots to present it to the public.

They want that shot, that shot, that shot.

For me, there's just one shot which is a shot I post on Instagram.

The shot with a trophy.

You know,

I don't care about one week out, two weeks out, three weeks out.

I don't want to show the people a change.

I don't want to show the people a transformation.

I want to show the people results because that's what I live for.

And I think that very, very stubborn way of focusing all on the moment, on the stage, make sometimes quite good results.

I like that a lot.

I have seen some coaches and athletes will have protocols, like even drug protocols close to their stage where

like, obviously it's, it's, I think it, I would say it's pretty standard that people will say, you know, come off of certain testosterone esters or things that they feel like might hold some water and then they might increase slightly maybe some orals.

But I've seen maybe coaches that will like double like the doses of orals that someone is taking and add extra on top.

And I feel like sometimes the amount of just

extra androgens that someone is taking the week before the show just kind of inflates them to this point where like you start losing detail.

Yeah, for me,

when I structure a peak week or when I structure the stage presence,

for me it's important that an athlete looks good in bad light when he gets up Sunday, one week out in the morning, fasted.

Then I need to be happy with the shape.

I don't need to be happy with fullness or everything, but I need to be happy with the skin texture.

And when I'm happy with the skin texture one week out, the rest will fall in pace because then I lower the stress, I lower training intensity, I lower or I skip cardio, and then I start

depends on the athlete a few days out,

a few days out, upping the carbohydrates, and that's it.

You know, the peak protocol has nothing to do with drugs or anybody, anything else.

The peak protocol, or the quintessence of a peak protocol, in my eyes, which works, is lowering stress,

lowering the exhaustion of the body, and refill the body that

he is healthy, feels well, is good, hydrated and can show

his presence and his details on stage.

And sometimes, you know, just people,

for example, also look too beaten up on stage, even if you are crazy conditioned, but if you if you look too, I would say, too tired, too beaten up,

that won't be a a winning look, especially when it comes to the divisions, which are very, very

aesthetically driven, like man physique, bikini,

wellness.

That plays, for example, a big, big, big, big role to be shredded and conditioned, but also look very, very fresh and

healthy and not beaten up.

Right, right.

Yeah.

No, I agree with that as well.

I don't like to ask too much about compounds, but I am curious about this because

I know that there has been some discussion in like my comment section regarding just how important this compound is.

And me personally, I like to err on the side of like

this compound is just not needed if you don't need it.

But what are your thoughts on trend and how necessary it is during prep?

Nothing, nothing is necessary.

I had people winning pro shows natural, so

you know you you

you can't buy genetics with drugs that's just that's just the point you know trend has nice effects when it comes to

really save your muscles in a caloric deficit but there is then the questions question do you need that if everything is structured really well

i've really seen the most shredded guys out there natural

in incredible in incredible manner.

I have seen guys winning Arnold's without ever touching a trend.

I have seen people out there winning pro shows without ever touching a GH or something like that.

You know,

I think the biggest problem these days is that people are disillusioned

by,

I would say, their own

genetical

their own genetical potential and they try to and they try or they believe they can

um

they can change that with a no matter what I go all in mentality.

They will just end up being destroyed physics, but they will not end up winning shows.

At least not on a high level.

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Right.

Would you agree that

the healthier an athlete tends to be normally the better they perform?

Yeah, 100%.

100%.

and and

the very frustrating thing about bodybuilding is that that the high percentage of people out there um destroy their health or destroy even in not only their health, also their physiques uh by using too too high amounts of drugs without ever getting a benefit of it just because they believe.

You know, it's it's it's if I'm a motorsport enthusiast, um if you would give me uh a Formula One car, I would drive into a tree within two seconds because I don't have the possibility ever to get to that limit to drive

such a car.

And actually, that's the same

in every sport.

I know it's very romantic to think that everybody can achieve everything, but it's just not like that.

I agree.

It's unfortunate that there's like this.

You need to be realistic where your place is.

And that's something which

is sadly.

And that's so different between

these days or 20 years back.

20 years back,

we just loved so much to go to the gym and train.

We just loved so much to evolve and

see what comes out.

And after years of training, we went on stage and then one step after another.

And

we did more.

Most of the time, back then, the guys trained 10 years before they even thought on stepping a stage.

There was so much more bodybuilding base in their bodies than these days, where young kids come, train for half a year, and are full of drugs without having any base, have done any diet,

have no idea about competing.

And all that stories end quite bad.

And that's just sad for, I would say, that wonderful sport of bodybuilding, which actually everybody could benefit from

if

the people would think realistically.

I think that's one of the purposes that I have for this podcast

that I might have discussed quite a few times already to my audience.

But I just feel like, especially in this space that I'm working in in social media with all these younger creators these days, especially here in LA and in America, there is this, I feel like, a new

sensation over the word trend and over using drugs at a young age.

And there's this belief that, like,

all these people just look great because of the PEDs they take.

The point is, it's so ridiculous, you know, that people think about trend and aren't able to perform one correct biceps curl,

which the biceps curl will actually make your biceps grow if the stimulus is right the trend not

you know that they they think about they think about the false things and that's that's that's that's they they think about buying a Ferrari without having a driving license

that's just not how it works you know right

muscles don't grow by itself and muscle don't grow by itself when you use drugs.

Muscle grow because you have the right stimulus and the calorie surplus and then you can shift the nitrogam

balance with with specific drugs but that's always something which comes

somewhere and it's actually it's it's one of the most unimportant things

and even then if it goes more far than than than you say they they are talking about specific drugs or that's important or that's important no it's not because the base is a total different

yeah

agreed.

And

I see these as like short-term thoughts, short-term ideas, because you know, you can jump on maybe something like Trend or Winstroll and you can look good in eight weeks, but once you jump off of it, that look is gone, right?

But now you can see that.

You can look good for

for a specific time also without trend if you

if you just fill up your muscles and and go for a pump.

you know, the difference is just the pressure in the muscle stays better and you have more volume because the nutritional uptake is better even in that short period of time.

But in eight weeks,

you will never build a huge amount of solid muscle mass.

You know, it's nutritional uptake and it's glycogen storage and it's water storage, which keeps more into the muscle,

but nothing seriously happens.

And as for me, as a guy who is just interested in competitive results, you know,

if if someone looks good in a in a tank top or if someone looks good in the gym pumping up,

that's just a thing which is not important for me.

It's when I when I when I do a comparison with racing cars, it's the same

I don't care if the racing car looks good, it has to drive fast.

And in bodybuilding it's the same for me.

An athlete doesn't have to look good on the street or in the gym or whatever else.

He needs to look good on the stage.

And athletes look good on the stage if they had

have done long-term the right decisions.

I'm just really glad that you said earlier, too, because it's something that resonated with me that like some athletes that just take too much might actually destroy the look of their physiques as well.

Not just their health, but like the look of their physiques.

Exactly.

And it's just like so important because I think there is this idea these days that like if you want to become a top Olympian pro bodybuilder you just got to take more

which is not the case you know because just like we all have the maintenance calories if people if you know those you

those

urban legions you you've got to take more

they all come from people who don't who even don't know anybody who is successful

they just think it is like that

i'm sure that that's i'm not i'm not sure I know it,

that some of the top open bodybuilders take less gear

as

200 pound athletes with 20% of body fat training since one year.

It's just, you know,

fucking nonsense.

And also something which

sometimes the coaching industry

develops that you need that and you know some coaches online they just want to

sound clever, they want to

give something special, they want to point up how complicated every and that and that and that.

Bodybuilding is simple.

If someone makes it super complicated, he's just trying to sell you something.

Awesome.

Well, let's complicate it a little bit more for post-show.

What are your thoughts about reverse dieting versus rebounding?

You know, post-show, it's the most important thing is to get the body

rid of all that stress which you had in the

in the in the in the competition prep because that's even if it sometimes people are in prep for for nearly half of the year because they do multiple shows so then it's time to relax because those

blown up rebound urban leeches you know they are not solid muscle that's just nutritional uptake that's just water

and you can easily fuck up your insulin sensitivity everything within a short time.

You know, then you think you've grown for, let's say, one or two months, but actually, you didn't.

It's no solid tissue, it's just water, glycogen storage, a little bit solid tissue, and then everything stops because you fucked up your insulin sensitivity.

If you do it clever, relax after the show, going slowly up with the calorie, you have the possibility to grow for a year without having any health issues and wasting your time because you just think the most beneficial time is after a show gotcha i see so when a bodybuilder goes into their off-season what should a bodybuilder do to keep their waist from growing um the waist you mean the midsection yeah um it's it's a combination of of of of two things the first is a perfect exercise execution you know let's take an example if if we go dumbbell rowing you know if in dumbbell rowing you not row with your latissimus or with your upper back, whatever you want to target, if you row with your obliques because you're always making a twist,

your midsection will grow and you will go wider because

you just didn't understand how you need to target your muscle.

The same when you do squats,

And your squat is more a good morning than a squat, you will probably get a wider midsection because you involve much more core muscles to get the weight up.

So, the first thing, which is really, really important, is targeted exercising.

That's one thing, which is very, very important.

The second thing is you must learn to understand your digestion.

You need to know what you digest well and what you digest good.

The third thing is eat as much as needed, but as least as possible.

So,

don't overeat

because that will give extra stress to your digestive system.

And the last thing is choose your drugs wisely.

You know, there is absolutely no need in, I would say, oral synonym offseason.

There is no need

if you are not diabetic to do anti-anti-diabetic medication.

It's just total bullshit and nonsense.

And it fucks just up your digestion and your midsection.

So

that's something you should take care of.

What are these anti-diabetic medications you're thinking of?

Are you talking about things like that?

I'm just not a big fan, you know?

Bodybuilders always tend to

find or do shortcuts, but shortcuts are always shit.

You need to take care about your digestion in the way what you eat, how the quality is, what you eat.

You need to take care about your insulin sensitivity with the amount of food you eat, for the time periods you eat.

In the end that will always be the best choice.

Because a lot of anti-di or even the most anti-diabetics

make, not in every person, but in a lot of persons, digestive issues.

They slower digestion, they they make the nutritional uptake a little bit worse.

It depends a little bit on the type of it.

So actually you are making one of the most important factors in your success, the nutritional uptake, worse than it could be if you would take care of it without the medication.

Okay, I see.

Got you.

So, in regards to maintaining good insulin sensitivity in the offseason, you would say primarily diet choices,

don't overfeed, diet choices, doing some cardio, being on a good fat percentage.

That's what long-term

brings the success.

You know, short-term success can can come with some tricks but in the end long-term success and that's actually what needed to to create Olympian champions to create Olympian top 10 champions that's always the long track which is important you need to do it clever what's a good fat percentage that can be different from person to person

some tolerate fat percentage

nearly to 15% really really good and get get easy in shape and everything works well they grow well

some will go better with staying in the 10 or a little bit more um

but in the least cases i would go over 15 okay and this is for like an off-season right we're referring to so obviously yeah yeah

um i'm assuming this is a lot different for prep like for prep what what would be the uh the lowest and the highest calories out of all your clients that you've ever had to work with if you remember.

In off-season or

at the competition prep?

Competition prep?

Competition prep, for example.

Wesley, the last seasons, never went below 4,000 calories.

Wow.

That's crazy.

Also, Wesley, as an example, the first season we did together, he was 1,800.

He was on 1,800?

As lowest, but the last two seasons, Arnold and Olympia, were four.

Whoa, that's crazy.

How did you guys do that?

Just consistency all over year.

You know, building building the metabolism up,

having a good structure, understanding what the body needs, how much rest the body needs, how much fatigue your body has.

We worked that out quite well.

It took us four or five seasons,

but now

we really grooved in.

Okay.

Would you say the smart reverse diet during like that health phase is a big contributor?

Yeah, I think so.

I think so.

Also, the understanding of the people that maybe hunger is

isn't a good judge if you eat enough post-cho

um to learn to deal with that um is an important fact okay cool interesting yeah i do think that is probably one one drawback to the argument of doing a rebound is

i do feel like it'll still do some things to your metabolism that you wouldn't want it to.

So I wanted to ask you about training.

What do you think about including psychoplasmic focus training techniques, such as like Patrick Tour's SST training style or Hanny Rambaud's FST7 sets?

That all comes way, way after what is really necessary.

Really necessary is to target a muscle from his origin to the full contraction and have full control over the movement.

If you are able to

ensure that,

nothing more is needed.

As easy as it is.

And then, progressive overload the system.

Just get better in what you do.

And you can get better with intensity techniques.

You can get better with FST7 techniques.

You can get better with Patrick's techniques.

But

that's not the base which is necessary.

you know yeah necessary is the full control over the movement especially on weak areas.

When you are genetically gifted and have the

full control over the muscle, even when you swing the weight or having a bad form, that's totally fine.

And congratulations to you.

But most people out there don't have that.

So they need to take care to find a way.

to learn the movement to stimulate the muscle and then it will grow.

So you need to invest invest time in the quality of the movement.

But most people out there are lazy.

They want a special technique.

They want a special training split and they hope with the special training split they get to the result.

But in the end they just need to invest time into the movement.

Like in every other sport, if you want to get better in tennis, you need to play that forehand 700 million times to learn it.

And it's actually the same in weightlifting.

You know, you need to perfect the way of your movement.

I think the only caveat that I feel like I see where I see a benefit to these training styles is, for example, when you're having a very, very, very advanced bodybuilder who is kind of reaching the end of their progressive overload, it's getting harder and harder and harder for them to go heavier in weight.

You know, that's what I said before.

Overload is not, for me,

always more weight.

Overload can be more repetitions.

Overload can be less

rest.

overload can be more sets,

whatever.

It needs to be a bigger stimulus.

Yes, yes.

Okay, cool.

I think we do agree there.

All right.

So about health, have you ever determined from a client's blood work that they are not fit to do bodybuilding?

Yes, sure.

What do you look for or what have you looked for in a client's blood work?

You know,

there are two

things which are very dangerous and which are responsible for a lot of problems.

The first one is high blood pressure, then the second one is bad lipids.

And both are not really getting better with the sport of bodybuilding.

High blood pressure,

both are genetically more or less predeterminated.

So lipid problems or even blood pressure for sure, with our lifestyle, we have the chance to get it a little bit better or a little bit worse.

But in the end, bodybuilding isn't good for both of them.

So, if there are genetically problems, you really need to take care that that doesn't get too worse, because otherwise,

it's not clever to do it any longer.

Because that's not the tricky thing with it, is

it won't let you die immediately, but in 10-15 years, most probably.

Being the silent killer.

Yes.

Like not only for bodybuilders, like for, I would say, I worked at the pathology in the end of my study

doing,

how is it called in English?

When you cut

off people and see why they died.

How is the word?

for that in German.

It's obduktion.

It's abduction.

Is it the same in English?

I know what you're talking about.

I'm brain fighting right now.

And three quarter of all the people I had to see why they died died because of a stroke or a heart attack.

So actually that's why people die, you know?

But that shouldn't happen within your 40s or 50s.

And that's something

everybody is able to take care of.

And bodybuilding is definitely a sport or competitive bodybuilding is a sport which

doesn't make that things

better.

So you need to focus that.

Right.

I think you mentioned in Faux's podcast that you really advise people to look into LP little A, especially.

Yeah,

that's one of

the

newest scientific

research says that that

is even a more important

factor who shows

how high the risk is for getting a cardiovascular problem.

And actually, that's something you can't change within nutrition or anything else.

It's genetically predetermined.

And when you know your LPA is high,

you do a very, very good job if you take a look at your LDL, which you can control a little bit with medication or not so much with nutrition, but with medication, that that goes as low as possible.

Would you say you with things like statins, for example, right?

Yeah, but on the other hand, statins, you know, have have,

especially on the muscle metabolism, big sites, you know,

creatinkinas levels get elevated, muscle issues, muscle pain, muscle degradation.

Nearly 30% of all people who use the teens will get into that problems.

There are more modern treatments, but they are quite, quite expensive.

But for me, it's always, you know,

that's what I talked before.

Is it worth the risks?

Where is your genetical potential?

You know?

You just need to be clever

what you do.

Even if it's today easier to

get a pro card,

most people out there, 90%,

will be never able to reach that.

And then there's the question, destroy everything you have, your health, your body, everything else, just to follow a dream which might not be realistic.

So you need to do the right decisions.

And really, I can just advise everybody out there to

really evaluate your health, your health issues, and then do the right decisions where you go from that point.

Do you happen to have any ancillaries or supplements that you have clients take for their blood work?

Or any that you've received?

Yeah, you know, there are brilliant things out there, like, for example, citrus bergamot for your lipids, or garlic for your lipids, or omega for sure.

Argenine for blood pressure, or whatever.

There are a lot of good things, but they just shift it in a very, very small range within your genetical range, you know, and they won't make it so much better than the drugs you take make it worse.

So,

right.

As I said before, you need to, you really need to do the right decisions.

I think that's another big difference between content creator steroid use versus like actual pro-bodybuilder is like the content creators will just take as much as possible because there's no actual inherence or consciousness over what the blood work is going to look like two, three years from now, versus like in a bodybuilder's career, like that's one of the most important things that we have to look at consistently multiple times a year, right?

Is like, where is the blood work going?

Is it going in a bad direction, or can I keep doing this the way that I'm doing it right now?

That's one of the most important things.

Sometimes it starts to

get

an addiction, you know.

You can relate it to cocaine or heroin addiction.

They also won't take, you know, that your blood pressure goes up with

Coke

or your your heart rate goes up i i think most people who who take that won't take care about that you know uh because they are just not that clever that they do it um

but

for for for someone which really loves bodybuilding at least it is my um

I need to

tell that to the people that they that they should take care in the end.

Everybody then is responsible for his own body,

uh, but um,

it needs to be told.

I really like this thing that you mentioned on, I think it was also Fowl's podcast, but you were discussing avoiding um on the off-season either using Primo, EQ, or Nandrolone, or avoiding either of those based off of the clients experiencing liver problems or

hematocrit problems for

EQ or

the beat of the mental problems problems or mental problems, whatever you, you know.

That's also something when

people come with studies, yeah, but that's 78% more anabolic than that and will bring you better results.

That's just nothing which is

which I have in focus because

they all work

at the quite,

I would say, same positive effect, but the negative sides are very individual and

different.

And for me, that's always something I have an eye on it because I just want that the people have the least possible problems

because that's the only thing which works long term.

Right, yeah.

I think that's what makes bodybuilding so exciting is that there's just so much variance per individual.

And so it's like you have to, you know, piece together this puzzle that's different for every single athlete.

It's not just all cookie.

Even if, on the other hand, you know,

sometimes people say, yeah, but that guy eats the same

than I do, yeah, because you're both human beings and the base structure

is quite the same.

It's more when do things change than how is it at the moment.

So, just for the audience, to give them maybe a general idea, because I'm sure a lot of these people are also trying to figure out their own bodies and how they react to certain things and whether or not they're feeling side effects or symptoms because because of a certain compound or because of a certain supplement or because of how they are uh recovering or doing their daily activities.

But would you happen to remember like

a percentage of maybe

how many times you've seen in your with your athletes the HDL problem versus the mental or libido problems or hematocrit problems, like which one happens more often or anything?

Well, not really.

I just can't give the advice:

be sensitive, take at least as possible,

as least as needed,

evaluate your health regularly and do the right decisions.

Yeah,

I think taking notes always taking notes is always a good idea.

You do something, you feel something, take some notes on it.

Yeah,

exactly.

Don't get blind.

Do you happen to still

do you still happen to recommend betane, by the way?

Betane HCl with peptin fluxes?

Because

if you have a problem with

protein digestion and acid reflux, which quite sounds like weird, you are talking about acid reflux and taking betane HCl.

Because it increases acid.

Yeah, but if you have that protein digestion problem, your body...

compensates it with the production of more acid in your body because it can't digest the protein especially meat that well and if you ate betain before the meals that compensation won't happen and you won't have an acid reflux oh wow okay that works that works out very very well in in in in a lot of cases because um i would say 50% of those acid reflux problems which occur in the off-season are because of more or less protein and meat digestion.

I'm really glad you said this because that was literally the one problem that I've been experiencing right now.

Is an excess

acid reflux since I've been in my off-season.

Yeah, try.

You know, acid reflux always comes when it's an overload for digestion.

Yeah, okay.

Yeah.

So you need to find out what's the overload.

Is it too much fat?

Is it too much carbs?

Is it too much?

sugar is it too bad quality of the nutrition can also be

and all those things can be changed

if it's the protein digestion it also can be changed if you

reduce meat or if you

go more into the shake direction or if you add a betaine that that sometimes works out quite well nice awesome If you feel like any of the medications that we spoke about today may benefit you, such as BPC157, GH acreaglogs such as tessamorellin, IGF-1, oxandrolin charche, chrochee, semiclutide, then you can obtain these from Transcend HRT and the link for that will be in the bio.

If you feel like you're experiencing symptoms of low testosterone such as depression, anxiety, lack of motivation, as well as lack of sex drive, then you can get this checked out as well by getting your blood work done at Transcend and they will provide you expert medical analysis.

Transcend HRT has worked with many professional bodybuilders and pro athletes such as Thor Bjornsson, Phil Heath, and Jeremy Bundia.

And if you feel like this podcast has any relevancy to you i do believe that this clinic will provide of great benefit to you as well would you be up to uh doing the q a real quick going through the q a questions from the audience yeah yeah cool nice

um okay

jonathan asks um do you plan to do anything different with sean clarita now that he's competing in open no because the best look a person has is the best look and as Sean isn't even touching the 212 limit and doesn't need to be pressed down, that's no different approach.

Kyle Kaz asks, where did your knowledge as a bodybuilding coach come from?

Medicine studies and 20 years' experience.

Timothy Weaver asks, what's the biggest factor that leads to the largest muscle gains in the growth phase?

Genetic.

There are people out there you wouldn't imagine.

They look at the dumbbell and grow.

Yeah.

Crazy.

Yeah.

I'm trying to remember who said that about Paul Dillette.

It's just crazy.

But most of the time it's connected to the ability

of doing high quality movement.

They don't have to learn it.

It's naturally.

They do the right movement.

For me, it's always very interesting to see, even if there are disbalance in the body.

you know if they have one super strong muscle part and a lacking muscle part you see immediately the high quality movement in the good muscle part and the not efficient movement in the weak body part.

It's crazy.

You immediately see that.

I know what you're talking about.

Like, I have a lot of friends that just can't engage your lats, and you can just see them engage their rear delta bicep more.

So, that might be genetics and

the

ability to target the muscles the right way are for me the biggest factors.

That's something I actually like, I mean, maybe I'm wrong.

You know, I don't know everything in the world, but that's something that I've noticed as being a bodybuilder.

Like when I first started and also when I was natural, I remember I felt like I was very science-based.

I would just listen to all these like scientists talk about the exact ways you should do things and three, four-second eccentrics.

And now I feel like bodybuilding is a little bit more artistic and a little bit more feel than I ever really thought it would be.

Because like...

even though there's a lot of science out there that's true like a scientist can't tell me what is the right way for me to contract you know the the truth lays always a little bit between, you know?

For example, when it comes to

speed and cadence, how you do it, for me the most important way is to do it controlled.

Let's go to the tennis example back.

If you begin tennis, you need to do your forehand slow.

Because you won't be able to have control over your tennis rack when you do it fast.

If you are advanced, you will have the same control or even a better control when you do it faster because you are advanced.

So

how fast you can do exercise or how fast the movement can be is a little bit based on the level you are able to control your muscle and have full control over the whole range of motion.

And that can just be different, you know?

But in the beginning, for sure, slower is a little bit more effective

because you need to learn something.

And we learn things slow and not fast.

I see.

I like that.

That's very well said.

Manu Kumar asks,

influencer or pro with the most aura?

Yeah,

Chris Bumstead.

He's both.

Yeah.

I think so too.

I'm assuming he's probably talking about a...

Chris is just magic for me.

Yeah.

I have a feeling he might be like asking about your athletes in particular.

Yeah, Urs is also Urs is very fascinating as influencer and even as an athlete.

You know,

you see it in

his numbers

on Instagram and you also see it in his success as a bodybuilder that he is special.

It's a smile, man.

He's got that orange, dude.

He definitely...

I think he has my...

I think he has...

Out of all the classic performances I've seen, I think he has my favorite by far.

Yeah, his performances are just insane, but also the effort he puts in

is just

really not only genetics in his case, it's really a lot of work, also.

Anabolic Papi asks, How do you maintain quality coaching with so many athletes requiring attention?

Know what's necessary and what's not,

and keep you away from distractions

and focus on your important things.

I think you kind of live live your life with coaching and not with social media.

I think you kind of already answered this before, but Maddie Gillis asks, what's your favorite off-season compounds?

Nothing.

Nothing.

Exactly.

Most of the top pros will tell you that they made

the biggest steps

in the health phase.

Oh, the biggest steps in the health phase.

Would you ex how would you say explain that?

Do you think maybe it's just

because it's less stress for the body?

Gotcha.

You know,

people need to understand that those substances they they admit to the body

hardly told it's poison.

And the body needs to get rid of it.

It needs to go through the liver metabolism.

It's stress to the body.

And the stress can be too high.

And sometimes you will have, even if you are genetic, especially if you are genetically gifted,

you will have the biggest success if you get the stress at least as possible

to progress.

Yeah, yeah, I agree with this.

Do you think

things such as like glutathione, like IV or injection to like reduce free radicals are helpful in this case?

That's again, you know, they make a little bit better, but not that much as the drugs make it worse.

Yeah, right.

I'm really glad you're mentioning this too.

I think this is really under talked about in bodybuilding, just stress levels, just how much this really affects an athlete's performance.

Because

I was talking about this with Sadiq Hatzvik about how he,

the worst times he ever stepped on stage are the times he was the most stressed.

or the times he had the most going on or the times that he felt like he wouldn't perform well versus the times that he was just out there to enjoy it and also made sure that he let his body rest, always had the best physique.

Yeah, I think other people are also fans of your metal taste, by the way.

I was taking a look at your metal playlist and I got some good tracks from there.

It's pretty fire.

Yeah, I'm I

that that music was was absolutely next to to motorsports.

Music was my

first and longest lasting passion.

i'm listening to metal since i'm i would say six or seven years old i played i played i played in a black metal band for about 10 years

i'm still listening to mostly black uh and and and and death metal so quite extreme when it comes to that yeah i was uh i wanted to be a musician when i was a kid too my parents had me playing like seven seven instruments and then when i decided that i wanted to go do music my mom was like no you're not even close to good enough to be in juilliard you might as well just try to be an engineer Yeah, it's for me.

I come out of a music family, so I needed to start with something classical.

So I played clarinet.

Yeah,

two of my cousins have Vienna Philharmonics.

And they always thought I will also go that direction.

But then, with 17, when I won a few contests, then I said, Ah, I don't want to play clarinet anymore.

I'd rather play bass guitar and join a black metal band.

So

it was.

They weren't that happy.

That's awesome, bro.

I started with piano and clarinet too.

And I also ended with guitar.

Kaya M.

Fit asks, do none of your clients really use insulin?

No,

as I said before,

even if they are not diabetic, I don't see any sense in it.

Okay.

Yeah, I feel like I haven't seen very much sense in using insulin as well.

I feel like it just kind of overcomplicates things.

It just overcomplicates it, right?

Cosmon Fit asks, when choosing a favorite classic pose for your athletes, what are you looking for?

What do judges look for?

Show the strength and hide your weaknesses.

And don't imitate other people.

So

you need to find a balanced...

pose which shows all your strength and hides the weaknesses.

So for example, if you have a weak back and the guy next to you is doing the twisted Arnold pose from the back and you are hitting that also you are an idiot

I agree

this is why it's always a good idea for us to get a posing coach yeah

posing coach you know posing coach have a good and and a bad side posing coach are

very very often they they show the people the things

which work at other persons, but posing is very very individual and you have to feel and you have to learn it.

And because a leg stance is good for another one, it doesn't mean that that leg stance is good for you.

For you.

So I still don't know exactly what I think about posing coaches.

At least they can give you good ideas.

Noah Bolch asks, what's a good first cycle?

Natural build as much as you can.

People need to learn that.

That are the wrong questions.

That are really the wrong question.

The right question was Stefan do you have any advice how I can hit my lats because I can't feel it that would be the right question in the most cases for example or

how can I get my hamstrings up or my glutes up or my recovery shit do you know anything which I can do to to boost my recovery or how should my meal timing be or how does peri-nutrition peri-training workout nutrition

needs to be scheduled that are the important questions the base and then comes all the rest how does peri-workout nutrition need to be scheduled for me it's it's it's it's it's

for me it's important to have a pre-intra and a post

all of them need to to have protein and carbs in my idea because you always need to yeah i'm i'm a big fan of of intra workout carbs but not protein though

protein I'm really a fan of, still a fan of Pepto-Pro,

which is hydrolyzed

casine.

I still think that

it is more beneficial than just EAA.

But in the end, EAA is also quite nice.

Intra-workout carbs is an important thing for people who train longer than one hour

and train on high intensity because then

you will just see that the quality of the training just drops yes and when you start with intro workout 20 or 30 minutes before you started the workout you will keep that level and that's something which is very important when it comes to pre and post workout nutrition actually they could be quite the same you need it fast digestible and the pre-workout nutrition in your individual time frame before the training that can be between one or two or two and a half hours and the post post-workout meal should be immediately after and I'm actually a fan in general

of 1.5 to 2 grams of carbs and 1 gram or a half gram of protein per kg of body weight before and after training.

Gotcha.

Something about that.

Who's Wasim asks?

What are your thoughts on water and sodium manipulation for peak week?

I don't manipulate a lot because as I said before, you should look quite well Sunday, one week out.

And then it's maybe a little bit more controlled, the water, and a little bit more control, the sodium,

because you can change fullness with it quite fast, much more than you can do it with nutrition.

GTOA23 asks, are there any athletes you dream to work with that you know you could improve?

I really have a very, very interesting offer

roster.

Most of the guys you know, some of them you don't know.

Actually, I have nearly every one of my dream athletes.

That's awesome.

That's cool.

I'm brainfighting right now.

I believe I follow quite a bunch of your athletes.

Oh, Andrea.

Andrea's physique is freaking phenomenal, man.

He looked amazing at the showy, that the show he won.

Yeah,

such a such a really special look.

Um it's crazy.

Yeah, and he still looks super young as well.

He is super young and he has so much room.

Even if he it's it's really funny.

He must have earbones, really.

I'm also okay.

That muscle mass with that weight is just insane because he can have four or five kg more until we hit the weight limit.

Yes.

Oh, wow.

Still four or five kg under it.

Wow, that's awesome.

But the most crazy thing is Momo.

Momo switched from now from

man physique to classic.

Yeah.

And he has 7 kg in the weight limit.

He is allowed, I think, to have 82 and he had 75 or 74 kilogram.

And at his first show, he got third,

beat some Olympians, which really was crazy, crazy cool.

So here you see that weight is just a number and it's it's about balance and structure uh which winch shows right yeah i agree wow that's super cool nice

i'm excited to see how he uh how he keeps progressing he looks like a machine yeah yeah definitely and he's really progressing i mean a fast fast fast fast fast pace oh man it gets me stoked i gotta catch up to him i think i still have like 10 I think I still have maybe nine kgs, nine to ten kgs before I meet my weight cap.

So

that's a lot of work to do.

Okay.

Last question.

Oh, Mike.

Mike also says, you're badass, man.

You've been killing it.

Thank you.

Mo gains Mo Money asks, what does he look for in those that he coaches to know if they will make it in bodybuilding?

I read between lines.

Can you explain that?

I find out quite soon if someone

fits my working style or has the same idea of bodybuilding.

And that comes down to the question he asks, the answers he gives, how he gives the answers.

So for me,

as I have the gift,

or I would say, if I have the luck to work with the most gifted guys on the planet, anyway,

I'm able to

search my clients not only for genetical

potential

just

I I'm able to search my guys if they fit my style

and that's something which

when I work with people which is even more important for me gotcha makes all the sense

and then last guy asks obviously this differs per person

Emmer Haitmix asks what is your favorite training split for your athletes if individual best overall for us You know, it's about the first question is: do you target your muscle?

And the second question is, when you target your muscle,

how long does it take to recover from it?

But in general,

when I have an overlook, push-pull legs, so a three-split

works for nearly everyone when it's coming to build just muscles,

when you don't have to target specific points or something like that.

And even if you have to target specific point as I said before

the the ability to to really hit the muscle is way more important than the training split or training frequency or something like that training frequency and training split gets interesting when you are really able to target every muscle perfectly Until that's not the case, the training split is secondary because it will just shift the problem.

Let's have an example.

Your chest is shit.

And your chest is shit because in every chest exercise, you just target your front delts and your triceps.

And you think because your chest is shit, you train the chest two or three times a week.

What will happen?

You're hitting your front delts.

And your front delts will even get more big than your chest and the chest will stay shit.

So the training split or the frequency is never the solution when the

exercise execution is not on point.

So, that needs to come first, otherwise, it's just not working out.

Yeah, and you see it on the stages of the world that

when you follow an athlete, that most of the time the strengths get stronger and the weakness gets worse, even if they think they can change something with the training split.

That's sadly not as easy as the people wanted.

But then after, after, say that they have finally

perfected hitting the muscle group.

Yeah, then you just need to find out how long does it take to recover a muscle group.

And then you know it might be with legs when you're really a high intensity trainer that you need five days.

And for a chest, maybe two or three days.

So then you can set the split or the training frequency of that muscle groups according to your ability to recover.

Okay, I see.

But in general, as I said before, push-pull legs is something which works out quite nice, usually.

With two days training and one day off.

Say like, for example, for like me or for Wesley, who I feel like we need to bring up our legs

and

say that like your legs can recover every two to three days or something.

What would you do in that case?

Would you push us to

meshly, for example, that's a good example.

His quads are really, really good.

He's lacking hamstrings, glutes, and adductors.

But that's a mobility issue.

So first he must deal with the mobility issue until he can target his muscles from the origin to the full contraction point.

So that's something which needs to be solved first.

Because if we just take a turn on the training frequency in every compound exercise, he will have a very, very quad-dominant movement because his knee flexion is the more dominant

compound movement than the retroversion of his of his leg with the hamstring so that this balance will always stay if we don't get rid of the mobility issue and bring that back chain up That's nothing you can sort out with split or with the training schedule.

It's based in the mobility issue and then it's based in the way how you do the compound movement with the legs.

Because if you want to stand up from the ground, you need two movements.

The first movement is the extension of the knee

and the second part of the movement is bringing the upper leg back.

You need both.

When you just extend the knee, you will fall down and when you just bring the leg back, you will fall down.

And if you analyze the legs, a lot of legs at the people and you see them squatting or leg pressing, you see that they have a dominant movement and they need to reprogram their movement and get more into the other side which is the the weakened area and most of the time it's the weaker the weaker area because there's a mobility issue based on it so you need to get rid of the mobility issue that for example you can go that deep without the butt wing to activate glutes and hamstring from the lowest part of the movement to get the right contraction when you stand up.

Okay, gotcha.

That's a little bit more difficult than just thinking about the training split.

Yeah.

And it's a long-term investment because you need to learn movement new, you need to get to the mobility.

Sometimes injuries could be the problem.

So that needs to be worked out.

Okay.

Do you know if he's doing anything specific right now to address the mobility issue?

Yeah, yeah, sure.

We included more mobility.

His wife is a big, big supporter who is now overlooking his training and taking care that the intensity is right.

Both of them come to me to Vienna two weeks long.

I train with both

to really get sure that he starts to progress in the right direction also in his weak body parts.

Nice.

Awesome.

Cool.

Well, that was awesome, man.

I have one last question that I ask all my guests at the end of every podcast.

And if you were to leave the world tomorrow, whatever way it may be, and you had one message you could send to the entire world today, what would the message be?

Be nice to each other.

Hell yeah.

It's a good one.

Yeah.

You know, it's

just too less time to not be nice, I think.

Which doesn't mean don't be direct and honest,

but be nice.

Yeah.

I think we're all into this together.

This is a really cool community, bodybuilding industry, and just everything in this sport that exists is just honestly the funnest thing on the earth.

So,

I think

a little less drama in the industry, we all grow together, that'd be great.

Thanks for coming on the podcast, man.

That was awesome.

You're welcome.

Have a nice evening, you too, man.

Everyone will really be excited about this stuff.

Have a good one.