The Ultimate Biohacked Workout & The Future Of Fitness: Minimal Effective Doses, Cold, Blood Flow Restriction, Electrical Muscle Stimulation, Ozone & More!

On this episode of the Ben Greenfield Fitness Podcast.

Hang on, hang on.

Get it up there, get it up there.

Turned it right up.

Turned it all the way up.

I was like, dude, are you sure.

This is your warm up? Like, we haven't even got into Ian yet, right? But yeah, no, he. He crushed it. Everything that Ben did could be a workout on its own. And so we'll get into that. This man crushed it.

I wasn't sore, I swear. I swear I wasn't sore afterwards. Health, performance, nutrition, longevity, ancestral living, biohacking, and much more. My name is Ben Greenfield. Welcome to the show. All right, so what you are about to hear is actually pretty cool because I was in New York City and I happened to have the pleasure to be able to drop by one of these facilities that's combining biohacking with some really cool and advanced fitness and recovery protocols I hadn't done before. We recorded the whole thing. It's this place called System Fit in New York City. Josh and Ali, who walked me through the entire protocol, was just kind of.

Destroyed me the next day.

I was a little sore before I got on the plane, so I may have pushed too hard. But the protocol was everything from blood flow restriction to cold thermogenesis to full body electrostimulation, single set to failure training, using some more advanced isometric training equipment, all the way down to for recovery, ozonated sauna, and some other really cool protocols. So I'm going to link to everything that we go through that you hear today in the show notes, and you'll be able to access the show notes@BenGreenfieldFitness.com NYC Biohack, as in New York City Biohack, that's BenGreenfieldFitness.com NYC biohack. You'll hear Ali and Josh's kind of introduction, just the two of them talking about how they came up with this harebrained idea of putting me through this protocol and some of their own thoughts about it. And then you'll literally hear a live walkthrough of the whole thing. And if you go to BenGreenfieldFitness.com NYC Biohack, I will also include a video of all the different things that we did and links to all the different pieces of equipment that were used, et cetera. So lots of fun on today's show. For those of you who like to geek out on better living through science, enhancing the body through science, the thing.

That really stands out, if we had to put a hashtag on that part of the conversation or Any parts of this conversation is the persistence. Like, you were persistent.

Not to the point.

That was annoying. But I think you are where you are today, and we did what we did last week because you were persistent. And persistence, I think, also requires confidence. And I think that's the other thing that you, that you have and I think will also keep you going in the right direction, is that with that, that confidence, you have persistence, and vice versa. With that persistence, you, you had the confidence. So, for instance, if you didn't feel like you knew what you were talking about or you knew what you wanted to get into, if you didn't know that, you probably wouldn't have reached out to me in the first place just to say, hey, look, like, what's, what's poppin, right? Like, could we maybe work together? And then that's kind of fast forwarding to as, as early as last week, a week from today. We had an amazing opportunity to have Ben Greenfield into our studio. So, I mean, that's kind of why we're sitting here now to go over that, because it's been a week. I'm not sure when this episode is going to come out, so it's probably going to be a week or two after. After that. But let's, let's dive into that. Like, let's, let's just kind of dive into the fact that, like, obviously Ben Greenfield is a big name. We have his book Boundless on my table here. I would probably put this in my backpack with me throughout the day, but it's a little too heavy.

So it's like Ben created a textbook.

That's it.

That's what it is.

It's a bonafide textbook. I think it weighs about five or ten pounds. I don't know, I might be exaggerating, but it's pretty hefty. But, like, without kind of going any further in that direction, let's talk about how that happened, because many people who are in our circles who've heard about that possibility of Ben coming to the studio, I think every question was like, well, how, how? Why, like, what's up? Like, why is Ben Greenfield spending part of his time in New York City with Josh and Ali at System Fit?

Yeah. Well, I think it's first important to note that we have an amazing, super supportive team around us daily. I wasn't the only person who reached out to Ben, and Ian had reached out to him and, you know, got the assistance information.

Ian, Javier, shout out to Ian.

Yeah, so Ian reached out and then Dr. G, we work with him Every single day. And him and Ben actually go back. They've done a podcast together before. And, you know, Dr. G had let him know, hey, when you're in town, I have a great group of trainers I'd love for you to meet. And so I think that definitely played a role in Ben seeing, like, okay, there's multiple people telling me I need to go see these people. Like, what do they have up their sleeve? But.

And that's just. I always like to make sure people know this, but that's Dr. Steve Giannopoulos.

Yeah, I don't say his last name because I can't spell it or pronounce it. Dr. G is. That's what we call him for sure. But, yeah. So I was actually on Twitter, and I saw Ben mention that he was going to be in town and he was looking for some other podcasts to get on. I was like, great, this is an amazing opportunity. Let me start by asking him if he wants to work out. Anyone who knows Ben knows he loves arx, he loves fasper, he loves all this biohacking, you know, fitness equipment. We have that. So I mentioned it to him. I was just like, hey, do you want to come work out? I have arx, blah, blah. Dr. G mentioned you might be interested. He was like, yeah, that sounds great. Well, you know, I'm kind of waiting for him to be like, yeah, like, message me or whatever. And I'm like, I'm not letting this opportunity go. So I also reached out on Instagram, and I was like, he'll see the message. And he replied on there, and he may or may not have known I was the same person, but he was just like, yeah, it sounds good. You can email my assistant. So I kind of read the message, and I closed it out, and I was like, no, I'm gonna wait a little bit longer, and I'm gonna find another way to reach out to him, because I know if I reach out to his assistant, there's a good chance, like, he has so many people trying to see him while he's in town, it may or may not get through. And like I said, I don't like to take no for an answer. So I was kind of trying to intrigue him, and Ben and I ended up chatting over text. I was like, perfect, direct opportunity. I want to sell him on what we do. I want him to know that, you know, Ben is someone who travels a lot. We hear his podcasts. He goes to places like la and, you know, he has, like, his own fortress in Washington, and I wanted him to know, like, hey, there's a community here in New York City that every year when you come back, we're doing it all, and we want you to be a part of it and come see us and be a part of this community, too, and help us grow as well. So, yeah, so. And I, obviously, I met Ben Thursday night, which this is a really important day, and I'm about to get to that. But it was the 16th, and we hosted him at the Assemblage at John street that through biohack the World. The reason that this was so crazy is I left Arizona on January 16th to move to New York City. And I remember that day being in the car and thinking to myself, I'll see where I'm at exactly a year from today. Things will be different January 16th. And I don't pay attention to dates or anything like that. And I just remember going to the event that night, and I was able to meet Ben and, you know, get his book and get his autograph. And I remember looking down at my phone and being like, wow, it's January 16th. And this meant so much to me because, one, I was so new to this biohacking and health and wellness world, and Ben Greenfield was one of the first guys that I started listening to his podcast, reading his book. Book. You know, like, I trusted him, and I listened to him to learn about all of this. And so it was always on my, you know, career bucket list. One day, like, I'll either train Ben or, like, once I become well enough in the subject, I'll write a book or something and he'll want me on his podcast. And so it was just crazy that a year later that was happening. I had the opportunity to meet him, and then, you know, I was like, okay, well, I'll see you tomorrow. Like, I hope you're ready to get your ass kicked.

And he was like.

Like, I don't know about this. And not many people know about exactly what we put him through, which is kind of now going to be known as the Ben experience, if you will, and we'll dive into that a little bit more.

Yeah, it's. It's powerful. And, you know, I've heard you mention that story a couple times, because we just. Well, the few people that are close to us, we've. We've shared that story, but it still kind of gives me chills because.

Yeah.

Like, it took you a year to kind of leave one situation or close one door, and then a year later, another huge door is open that will also open up many doors. And so that's really cool. And even for me, I think the thing that you and I share, Ali, is that we both enjoy Ben, his work. We both listen to his podcast. We're avid listeners.

We. We.

We dive into all sorts of things, right? And so when the opportunity for Ben was, like, to possibly. Possibly be in New York City and come by our studio, I thought, like, was, oh, this is great. This is cool. Because I know Dr. G reached out to me first because he wanted to make sure that, like, hey, if. If he sends out this email, like, are you guys down to, like, work with Ben possibly, if he comes by or at least meet him? And I was like, oh, yeah, like, our. Our squad, they. They all dig Ben. You know, he's. He's kind of like a celeb in that world. And so I was like, yeah, sure, like, anything. Anything you want, let us know. And also, I have to preface the fact that, like, the devices that we have, like the ARX and the Vasper and the Pulse Center's PEMF and Carol bike and all that stuff at the studio, this was all put together by Dr. Pasler, right? And it's been great because Dr. Passer, Dr. Pasler and I, we. We partnered so that he could focus on his chiropractic care, nutrition care, right? And then that's what he is. He's a nutritionist and chiropractor. Dr. G is the neurologist and chiropractor. And then here we are, system fit. We sort of bring it all together, because I guess you could call us biohackers, right? Or we. We don't just do fitness. I hate to say we're the fitness side of it, although we do focus on movement, but that's just one piece of it. So I was really excited that Dr. G at least mentioned that, hey, there might be this possibility to have been come, because I'm like, oh, cool. We might be able to really show him what we have here on the east coast, like you mentioned.

Right?

And so I kind of just sat on that. Didn't really put much thought into it because, you know, I knew he would be busy. He'd have a lot of things going on. And then, lo and behold, one day I came in and Ian told me that he had reached out to him, and I'm like, oh, that's cool, man. Like, okay, that's kind of two sources. And then that next night, you told me, like, oh, my gosh. I reached out to Ben and I thought, wow, this is what it truly means to have a team, because it's not that I don't want to reach out to him, but I just wanted to respect the guy's time, you know, and respect his situation. But then I have these hungry team members that are like, yo, I got you. And. And so that's. That, to me, was just amazing that this all came together. And that's because of your persistence and because of the team's persistence. So anybody out there that. Because I know I've told you this before, Ali, but if you want something, you got to go and get it. And you really took that to heart. And so that's why we're here talking about this, and that's why I think this is important. Important and special for me.

Yeah, well, and I think it's important for me to mention, too, that as much as, like, you know, I look up to these people in this industry, like Ben, he was an OG for me when I started learning about things. But you're also someone that I look up to. And, you know, I listen to your podcast, and I started listening to it when I first met you. And so, you know, when I had reached out to Ben about coming onto your podcast or, you know, trying to record something, it was important for me to get him on your podcast because you're such a wealth of knowledge. And if you guys know Josh, which, if you're listening, you probably do. Josh doesn't give himself enough credit for how knowledgeable he is. He gets on to me for not putting myself out there. But Josh has so much more that he could be sharing with people. I mean, he. He's like a walking book, and it can be overwhelming at times, but, you know, it's kind of cool because it was like, well, it's such an opportunity for simply walk the talk and such an opportunity for system fit, because we're growing. We're small team. We're growing. You know, we only have five or six members, and people in New York City even, are just starting to find out what type of technology we have access to and what we're doing as a crew. And so even though I wanted to bring awareness to that, I also wanted Ben to be like, oh, there's, like, you know, this guy in New York City, and he's a wealth of knowledge. And, like, Josh, again, could have written two or three books by now, and we'll get there one day. I'm pushing it. He's. He's gonna have something coming out. But, you know, I think we're all used to hearing Ben on these super huge, like, podcasts and networks that, you know, thousands of people have heard of and simply walk. The talk is still small. It's growing. And so it was, it was very important for me for him to realize, like, what you're bringing to this podcast and the knowledge that you've, like, you've shared with people and figure out a way that. To get it out there for people, too, because it's something that they should be hearing.

That's, that's really sweet. And yeah, it makes me. It makes me happy to hear that because, you know, it's my. My whole thing is, is share, right? To share. And someone who, who really explains this in a. In a well thought out way, a very concise way is Pam. Pam Pamela Gold at Hacked and, and, and we'll wrap all this up in a nice little bow and come back full circle. But Pam, like, the few times that I've met with her, it was always like, oh, wow, like, you guys have ARX and Hacked has hair arx, you know, like, you guys are competitors. And it's like, no, not really. I mean, I guess in a sense, like in a. From just a purely business perspective. Yeah, we're competitors because we have, We're. We're in the same vicinity. Like, she's in Chelsea, we're in Flatiron. It's super. She has arx, we have arx. She's got, like, red light.

I think we are. Yeah.

Carol Bike and, and photobiomodulation and all these cool hacks. And the name of the company is Hacked. Right. But for us, it was like, yeah, that's all good. Like, if, if she has something we don't have, like, what good would it do us? If our, if our purpose and passion is to truly help people, then what good does it, does it do us if we don't send someone to her?

Yeah, right.

And then, you know, similar to. We'll get into this as well, but similar to La Casa. La Casa. Jane at La Casa is amazing. And she's like one of the OG Biohackers, right? Like, she's, she's been. She's had La CASA there on 20th street for 26 years, I think it is. And she's been doing a lot of this stuff, and I remember distinctly having a conversation with her, and I told her, I was like, hey, listen, like, I'd love to, to be able to, like, start sending more people to your spot, because I really enjoyed the Hocket and, and the Rejuva pod and A few other modalities she has there. And she asked me, she goes, okay. But, like, you know, Josh, I have to be honest with you. I'm not sure if I can reciprocate. You know, I don't know. I don't really have many people coming to me looking for fitness. And I said, jane, that's okay. My. My. My offer has no strings attached, you know, because my purpose is to actually help people, so. Which was one of the things that we did with Ben. Right? We took him to La Casa.

Yeah, yeah. We took him over there to try to hawk it out, have him meet Jane. But I. I think we should touch on that just real quickly before we move on. But that is. That's something that we both. We both focus on. Our entire team focuses on. It's like, sharing is caring. We're trying to build a community in this city, and we get nowhere if we're trying to hold others back or keep success from others. Josh and I had a meeting, like, a bonding night last night with one of our best friends, Salim, who has the most amazing drinks with the brand sound, and he's a rock star. He has a lot of things coming his way this year, too. And it's. We were all talking about how, you know, it's such a family here. People are always plugging each other. Every time I go somewhere, I'm like, oh, well, that looks good. What are you drinking? Have you tried sound or. Oh, that's cool. Have you been hacked or. You know what I'm saying? Like, we. It's. We're always pushing people. We want to share the love, share the growth in this community because we all will do better together.

Yeah.

So I just think that's. That's something to know. I think that's a lesson that most people can take and implement somewhere in their life too.

Right.

Okay, so now we. I think we've done a very thorough job in, like, kind of going through the background, the end and out, the in and out of. Of sort of how we were able to get Ben to come to our studio. And so now let's talk about what we did. What is the. The Ben experience, the Benji experience? Like, how did.

How did the day go?

And.

And, you know, it was just a week ago, so I'm sure it's really fresh in both of our minds. But talk about the. The process.

Like, what. What.

How'd it go?

Yeah. Well, I think we should start off by saying that everything that Ben did could be a workout on its own. And so we'll we'll get into that. This man crushed it, which is.

He's a beast. I'm sure everybody knows that.

But like, he, that's why we put him through it. Like we wanted to see. Like, all right, this is Ben Greenfield. You know, how much can he handle? So he came in and we have been using the PEMF bed for some time now. And he actually showed us this really cool technique of how he unlocks his hips and opens them up when he's going to be doing anything lower body related. And once we have the film out, our listeners and viewers will be able to see that. I think it's a super cool technique he used, but he was there for about five minutes, opening up his hips, explaining what he was doing. And then this man hopped on the Vasper, full Vasper workout as his warmup. The Vasper is enough to tire you out on its own. It's a 21 minute protocol. He did like super fusion, I believe, 15, 30 second alternating sprints.

And we have to say this, he maxed out the arm bands and the leg cuffs. So, like the arm cuffs and leg cuffs are like these. I know many people listening to this probably have seen or heard about Vasper, but the arm cuffs and leg cuffs, for those who don't know, it's basically like blood pressure cuffs that go in your arms and your legs. So like on the bicep region and your quad and hamstring region.

Right.

And it has about 40 degree temperature water flowing through it and that acts as the pressure as well. Right. So it's like pressurized, so it's restricting the blood and then it's super cold. And usually, like, I don't. I mean, I go 45, 75. But I think Max on the, on the 45 is in the arms, the pressure in the arms and 75 is my pressure in the legs. And I think max is basically 80 and 50. So 80 in the legs, 50 in the arms. And of course, Ben Greenfield hops on there and does 80.

50. Right.

Turned it right up.

Turned it all the way up. I was like, dude, are you sure.

This is your warmup? Like, we haven't even got into EMS.

Right, right.

But yeah, no, he, he crushed it. 20 minutes of absolutely crushing it. Josh and I, you know, chatted through to let people know, like, this is what Vasper does for, you know, it's used for cardiovascular needs. So he crushed that. That was the warmup. We then moved into the room. And Ben has played around with EMS before, but he's Never utilized an entire whole bodysuit, I don't believe similar to ours, which I know you know a little bit more about if you want, if you want to get into that. But we basically put him through a warmup just to kind of let him fill it out. And what's crazy is we put him through about like 15ish, maybe 20 minutes of work for first time clients. That's generally an entire session. And that was just his EMS warmup. He's already done pemf, he's now done Vasper, full workout session and then he did about 20 minutes of whole body EMS to start with. Right.

So yeah, just quickly I'll, I'll mention the whole body EMS component. We have been the system fit. We, we've been utilizing EMS for I would say over five years. And like I personally have been working with EMS for quite some time, I would say six or seven years. But when we finally decided, decided to kind of run a company around the EMS component because I saw that it was going to be a big trend, I just felt something within my bones knew that like EMS is going to take off.

Right.

So, and I, it's huge in Europe and the technology of, of electrical muscle stimulation, it's not new. But to, I think the US market, it's very new because of the FDA regulations. And you know, it's important to mention.

The FDA regulations too.

Right. And so there's been lots of smaller devices, localized EMS tense therapy devices. All of these are different fields, but all in the same sort of umbrella, under the same umbrella, electrical muscle stimulation. And so I know Ben has talked about the newbie device by New Fit. I know he's talked about Compex Mark Pro, I think maybe even Power dot or red dot. And these are all electrical muscle stimulation devices. And I'm sure there's some great episodes. You can go back and search EMS with Ben Greenfield and he'll talk all about that. But to your point, the fact that we knew that even if he had tried whole body, he hadn't tried our method, our style, our suits. So we use a suit by Wines Pro, which is, it's basically short for wireless EMS for professionals.

Right.

And Ben definitely fits that category of a professional. But we have the first FDA approved wireless device that we utilize. And so it was like, okay, like we do with most clients, you know, you start them out with a nice little warm up, get them acclimated to the whole body experience, right? You put on this, this top, zip it up and the, it's lined with the Electrodes that we wet down. You put on these bottoms that are kind of like. I don't know, what would you call that? Like. Like scuba underwear.

Right.

They're super comfortable.

I mean, you can't really tell that you have them on right over.

Yeah. And so you pull those on and you connect everything. We have this little, like, battery device that. That kind of sits in the hip.

And.

Yeah, we get him stimulated. We start to acclimate him to the process. He starts warming up and. Oh, before we. Actually, while you were wetting down the suit, I took him through some movement protocols that I do. And of course, again, we were kind of strapped on time, so I didn't get an opportunity to take him through all of the things that I do, of course. But I took him through some toe exercises, which, if he recalls, you know, it was an interesting process, Right. Like to teach someone how to lift their toes.

But I wanted to do that so.

We could open up the neural pathways. Right. Because that's also what EMS does, is it helps to kind of make a person aware of their body. And I want to see where a person's at before they get started, because then I know, like, if this person's ready or not. And then I put him on a slack block, and that was cool. And of course, he's got great balance. He crushed the slack block, you know, so we did basically two minutes on one leg, two minutes on the other leg. And then I knew by that point his glutes were firing on its own, his entire lower legs. His body was warmed up, his muscles were ready to go. Obviously, he had done Vasper, so I knew he was warm, but I just wanted him to see the protocols I would do with maybe a first time client. And so anyway, we proceed to. I'm kind of barking out the orders on what. What settings to put it on. And that was a cool situation because you're. You were running what I would call the ones and twos. You were like the DJ over there, right?

Turning up the intensity. Oh, it's too much, too low. I was like, I know he can take it and turn up a few notches.

Yeah.

Like, you know, this is funny because.

I remember so when I have a.

Person warming up and they have a.

Suit on and it's turned, the device is turned on and ready to go. I kind of have them running in place just to kind of get their.

Body moving so we can get the.

Voluntary contractions in the body going, but then we allow the involuntary contractions from the device in the Suit to kind of pair with it.

Right.

And as I noticed, I'm watching him run in place. I'm like, wait a minute, why is he.

Oh, boy.

Ali, turn it down, turn it down, turn it down.

His legs are starting to go stiff.

And that's just a good indication of, like, it being a little bit too high. Because Ben is lean.

Very lean.

Yeah, very lean. So he's going to be more sensitive to the contractions versus someone who maybe is not as lean.

That's very important to touch on Germany, one of, you know, our trainers and best friends, me and Jerma, work out together. And I can actually handle higher, like, more intensity than Germ can. But if you've seen Germany, you know that man has zero percent body fat. So he's filling it a lot faster and a lot more intensely than I am. I have a little bit more body fat as a female than he does. So, yeah, Ben is very lean and he felt it. I like, have the reputation at the gym if, like, Ian will tell you, he always says Allie is one of the, like, toughest trainers because I like to push people. And so I was like, like, well, we're gonna, we're gonna push Ben a little bit today. But Josh was like, ah, turn it down. Yeah, just a notch.

Exactly. Because, you know, for me, obviously I know that there was a lot on the line. It's being filmed. The last thing we need, me knowing that he just came off of Vasper and we were gonna also put him on arx. Like, the last thing I wanted was to have been, you know, not be able to move because we knew he had to travel the next day or whatever. And also I just. Once you've ever had yourself, like I myself have had rhabdo before, and it wasn't from EMS. It was from just doing a regular CrossFit workout, which I love CrossFit. I just personally took a long break from doing CrossFit and then I went in one day and crushed a workout because there was some cute girls in the, in the gym. And I'm trying to. I'm over there like multi repping, like three 15 deadlifts and then body weight rows and pull ups and then run around the block. And then I experienced rhabdo. It was the most wild experience ever. And. And it was almost traumatizing in the fact that like now if I even suspect that someone may have rhabdo, whether it's from. From EMS or from any other workout, I'm very sensitive to it. You know, I'm kind of like, well, I. Okay, here's some things to look at. And anyway, I just didn't want that to happen. And of course, like, for those of you listening, I'm sure we will dedicate a full episode to EMS and what it can do, the benefits, the disadvantages. But, but ultimately it's, it's designed to really intensify a workout, a compliment to exercise. We do not just sit down and utilize the device in the suit. We, we literally, we sort of take a person's regular workout and we add stimulation to it. Yeah, we enhance it. And that's why our, our company name is System Fit. And the stem in System Fit is for stimulus and stimulation. And, and so we don't focus our, our company just around ems, but it is a large component. But it's also the component of the fact that our bodies are electric. And there's a good book by Dr. Becker, Robert O. Becker, called the Body Electric. It's a book that I've read. It's a very dense book, but it talks about everything there is to know about the electrical lines in the body and how we can use it to heal. We can use it to enhance anything. Right. We can use it to increase cognition, or you can use it to like, to meditate deeper. So long story short, we, we definitely took him through a good 15 minutes. I think we did. We showed him the different frequencies we can go through.

Right.

So we started with a warm up, which was that I asked you guys to put it at 33 hertz for the warmup. And so that's kind of a low to mid range of frequency. And it was a constant contraction. Right. So it was, it was on for 60 seconds straight with about a half second drop, and then it just kept going. So we did that for about five minutes. Then we changed the parameters, went into. Because it was his first time, I didn't want to go too high on the frequency. But if I want to go direct to like a power or strength training session or explosiveness, I would have gone up to maybe 75, 85, 95, or even 100 hertz. But I stayed in sort of the top end of the middle frequency, which would focus on hypertrophy. And I figured Ben would be good for that because he likes to work strength, he's a strong guy, and let's face it, he could probably use a little bit more muscle mass. So I put him on 65 hertz and. Or asked you to put him on 65 hertz. And then we, we set the contraction time at 20 seconds on, and the relaxation or pause time at 10 seconds. So it'd be 20 seconds on, 10 seconds off. And I like that number because that's a very good, like, Tabata protocol. And it's super simple. And once we get the settings set and it feels comfortable to be able to still move, then what we do is, let's say I have them do squats, which is kind of what we started with. From there, then the natural thing to do if I'm. If I'm controlling the iPad or you're controlling the iPad, the natural thing to do is kind of turn up the glutes, turn up the quads, turn up the hamstrings, focus on the lower body, and then sort of get that back to normal once we finish the squat set. Right. And then you go into maybe upper body, like push ups. And I think that's what we had him doing. Right? We had him doing push ups. And then you focus on the upper body, the core, the shoulders, the chest, the back. So that's all being stimulated. While he's doing that. Then we finish with some core exercises. So then of course, you focus a lot on the core. And then ultimately at the end, we showed him what the endurance or the cardio component is like. And so that goes down to either 21 Hz or 4 Hz, because we have a lot of research to show that some people respond very well to the taking in a lot more oxygen to burn fat during the 20, 21 hertz, and some people respond better to 4 hertz. And so we always kind of test that theory. And I think we discovered with Ben that he was better at 4 hertz.

I believe so.

Yeah. He's.

Yeah. Yeah. It's interesting. I. Yeah, I think it was. I believe it was four.

Yeah.

I've been playing around with that with other clients, too.

And it's.

It's just super cool to fill it out and see, like, people do better with, like, different frequencies, different hertz.

Right.

It's a fun tool to utilize.

Yeah.

And that's why I like to point this out on this show to explain to people that there's many ways to utilize ems.

Right.

So there's the. There's the strength component, there's the even simply just becoming aware and turning on those, like, muscle groups when I.

Not to be too much information, but I know this works a lot of Jacob's clients, too. For females, when it's that time of month, if you're having, like, period cramps and things like that, I won't Even work out, I'll just suit up and I'll turn like the abdomen area up. It's almost like a massage for it. It helps with cramping and things. It's just stimulation. But yeah. And I actually thought this was something super interesting. I've never tried this with any clients, but Ben had mentioned it the night before at our event for recovery. He had mentioned he was using like a topical magnesium or a topical CBD cream, then putting EMS on top of it and kind of stimulating that CBD or that magnesium into those sore muscles. I thought that was fascinating.

Right.

So you can use it for recovery and you know.

Yeah, right, exactly. And then that's a good segue because when we normally finish a client that's doing a first time whole body ems, we almost. Well, we always take them through a recovery or relaxation program, which that. The relaxation program is either 3 hertz or 100 hertz. And obviously there you're playing with it. It's not as deep as it would be when you're doing a strength training program because the goal there is just to increase circulation and sort of flush out lactic acid. But Ben was like, we don't have time. Let's get into the next phase of it. Right. So we did about, I think it was about 30 seconds literally of relaxation.

Yeah. And then he went and crushed it on arx. So this man did not have any recovery. And then he went to his third workout. Right, right.

And so arx. ARX stands for Adaptive Resistance exercise. For any of you that don't know it, a quick little explanation is that this is a device, or there's two devices. There's the ARX Alpha and the ARX Omni. And we kind of use the analogy of if you consider ARX to be a high powered sports car, the Alpha would be more like an automatic transmission and the Omni would be more like a manual transmission. And the reason why we say that is because the Alpha is all like sturdy parts. There's nothing really movable. So your joints aren't really as required to stabilize as much as it would have to on the Omni.

So.

So yeah, so there's about six exercises you can do on it. And essentially what you do is you, let's say on a chest press, you push this, the. The platform, you push it away from you as hard as you can. That would be the concentric phase. And it's measuring your force output. But it's also challenging you, like, ever so slightly. Right. So it's almost like pushing a wall and then at the end of the, the, the motor, the motorcycle, or the end of the, the time.

Right.

So, yeah, like, so we, we set the time six seconds out, six seconds in. You can change that. You can add in pause times or whatever, but for Ben's workout, we did six seconds to where the motor goes out or the platform goes out, and then six seconds comes back in. Well, as you're concentrically pushing as hard as you can, then it's coming back at you, which is going to force you to eccentrically power it. So you're trying to keep it from coming back in. So the idea is to constantly push for a full minute. So that's what ARX is now when you see this video. Right, because we have the video of Ben doing this. And I feel sorry for any of the patients that may have been in Dr. Pasler's office that day, because I think they probably thought somebody was getting.

Murdered, as many people do when you hear someone on the arx. I'm not someone who's super loud when lifting or working out. I yelling every time I'm on the arx. It's all out strength and takes it out of you. I mean, you can do it one time a week. And that's actually what we recommend. And it's wild.

Yeah.

And the idea is to max out, and you can max out in a very safe and effective way. The thing that's also really cool about it is that it's, it also ties into that quantifiable thing that we, that you and I discuss.

Right.

And that our, our tagline of our company system fit, is effective first, efficient second, and quantifiable third. And there's almost like a priority prioritization there. And that one, we want everything that we do to be effective, and then we want it to also be efficient.

So.

And we don't want to waste anyone's time, especially our own time.

Right.

And then we, we a lot of times like to have that quantifiable piece. And so when, when you're sitting on this ARX thing, not only are you giving it your all, every rep, you're also looking at the graph on the screen to show what you did last time, and you're trying to beat that. And the idea is that, like put so much force throughout your, your, the, your skeletal system that you also increase bone density. You touched on the raw strength because of, there's no momentum. So you're, you're really challenging your raw strength. And so the goal is to get stronger.

Right.

So you're getting stronger, you're getting better bone density. But anyway, I'm explaining that so people understand just how difficult that is. And then you have ARX or, sorry, EMS on top of it.

Yeah.

And we programmed, if you will, when he had the EMS suit on so that it was on, it was giving the contractions for the six seconds that he was pushing. We let him rest for the six seconds coming back, but he had the EMS stimulation. We had it on a strength protocol while he's doing all out strength. And it. Yeah, it's just crazy. It's something you have to see. And that's why I'm so happy we were able to, you know, have coverage and people be able to watch this and be like, wow. Because again, we've mentioned this multiple times, but Ben is a strong guy. He's a. He's a professional athlete. And you can see how intense it was for him and how hard of a workout it is. And, you know, I kind of followed up with Ben afterwards, and he was a little sore. And he actually mentioned, like, a lot of times with like, some of the biohacking technology and things like that, it doesn't always feel like it's a full workout. And with this, I mean, he left there and he was like, I was sore for a couple days afterwards. Like, I felt it. That was a full workout. And I think that quantifiable part is so important because it's 100% okay to be skeptical. Most people are with all of this new technology. Like, what do you mean? I can get three hours worth of cardio and 20 minutes on a bike? You're crazy. That's not real. We hear that a lot. We have the Carol, we have the Vasper, we have arx. But I think when you can see the raw data and the numbers, you're like, oh, okay, I'm getting stronger. And arx, Carol and Vasper allow you to email your results weekly to yourself, and you can see how much better you're getting. So, again, you have that data. If you're a numbers person and if you're a skeptic at all, you can see that you're getting stronger. You can't make that up. So I think it's super important to mention that. And, you know, we didn't mention this in the beginning, but I think another reason that we align with Ben so well and it was super important for us to get someone like him in the studio versus maybe another biohacker, is because Ben kind of combines the two key points that we do. His slogan is always like, what ancestral wisdom. With like modern technology, if you will. Ours is similar. You know, many members on our team have a functionality move that background. And so we like to combine the most primitive movement.

You will.

When it's nice outside, you'll find us crawling in trees at Central park and we're balancing on random things out in the middle of the street and climbing over like construction and we're crawling on things. But we like to combine that and be like a kid, if you will, along with this technology and get the benefits of both. And I think that, you know something where we, you know. Ben was chatting again at the event and he'd mentioned you'll. I'll never stop using kettlebells and sandbags and I'll never stop using those things. But it's important for him to combine it with this latest and greatest because there is a trend happening of let's work out smarter, not necessarily harder. And if you've done ARX Fastburg, Carol, you'll understand that it is hard, but it's I smart workout like arX. As hard as it is and as much pain as you're enduring it, it's super low impact and it's fascinating. There's a lot of groundbreaking things happening with it. I found out just a month ago or so that I think it's Gonzaga University brought in the first ARX device at a university and they're going to be utilizing. I'm not sure if it was like the basketball team, the football.

I think it was basketball.

I believe it was basketball. I think you're correct. But they're bringing it in there because they have these guys who, you know, they're playing so many multiple games a year and they're running and they're, you know, jumping down and their knees and their joints and things like that. Well, if you've been a college athlete or if you know a college athlete, they're also working out four to five times a week, throwing around heavy weights. And so we're starting to look at the integrity of the body and do things again that are intense workouts, but they're smarter, not necessarily harder. And I think this is a trend we'll continue, continue to see. I think the NBA, the NFL think, you know, those teams are going to start utilizing it next. I've already seen many teams players starting to use. What are your sticks called?

Oh, the stick mobility.

Stick mobility. I'm starting to see like NBA players warming up with that before the game. And I think this fitness Biohacking tech is going to start entering the professional sports world too.

We're here at System Fit.

System Fit, the STIM is short for stimulus.

STIM stands for stimulus. And there's a lot of things here. Some things that my listeners and my audience are already familiar with that I've mentioned on podcasts. Like we're standing by a large pulse selective magnetic field machine which I've talked about before. This pulse centers unit which is like.

Other PEMF units but it delivers a.

Much higher power and so you can get a lot more out of it.

With shorter treatment times.

And you guys have a new column here, but you also do some unique things with electrical muscle stimulation combined with single set to failure type of training on the ARX fit, which we'll show.

People and talk about later on.

And of course you have a Vasper as well and a lot of people.

Have yet to see like a full.

Session on the Vasper. So we'll show folks that. But, but a lot of folks will use the PMF for post workout recovery, for reducing inflammation, etc. But it can also be used as a primer for warming up prior to physical activity. I'm going to show you guys a really good hip opener series because a lot of people have tight hips, including myself. So really good hip opener series on this PEMF for the pulse per second, generally the pulse per second. On this, you want, want a pulse per second that's going to kind of, kind of jar the muscles a little bit, but not be so high that you're not getting any effect on the muscles and not be so low if there's not a high enough frequency of stimulation. So for this usually somewhere between 5.5 and 6.5 works well for this warmup I'm going to show you guys. And then as far as the magnetic field input goes, you want it high enough to where there's mild discomfort in the hips. You know, I have, I know an approximate starting range is somewhere around like 59 60. I'm going to put it at about 6.6 and generally what I'll do to know if it's at a high enough or too high of a power is I'll first get on it and if I just cannot without gritting my teeth get my body down on it, I can tell right there that's a little high sometimes it depends on the, the level of hip tightness. But it's the nice thing about this PMF is it just kind of talks to your body and you can really identify Tight spots just based on where you put the pad on your body. But once you kind of get your frequency dialed in.

Let me turn it down for you a little bit.

Yeah, let's bring it down to. I'll just tell you when bringing. Bring it down. One should be in the 58s now.

49.7.

It's a 40. 49.7. Okay. And I'll walk you through it.

If we need.

If we need to pick up the intensity at all.

Perfect.

I like to push this thing a little bit away from the body. So what you do is you just start by isolating the crosshairs of this mat kind of right over the SI joint. If area. Turn it down just a slight amount. Sometimes as your body gets used to it, you can. 47. Bring it up. Go down one more.

46.

Yeah, about right there. That's perfect. So right there, that's about as far as, like, mild discomfort in the hips. About a seven and a half, eight on the one to ten scale. And then once you kind of get settled in and you feel your SI joint, your pelvis start to relax a little bit and get used to the frequency, you then do a few hip rotations. You just basically roll in one direction. And sometimes this thing will releases a lot of tightness in the hips that causes spasms and cramps. Sometimes you'll get a nice. So this entire. And you probably can't hear that on camera, but my entire low back popped right there in a way it wouldn't have if I had done that same move and not been on this mat. And then I'll roll the other direction and really feel this in the glute medius as well, because it kind of hits some of those side hip muscles that tend to get tight and generally just continue to rotate like this for a couple minutes just to one side. And it's actually. It's pretty intense, the stimulation that you feel all through your hip joint as you do this. But it just mobilizes the hips in a pretty surprising way, considering it doesn't look like you're doing too much.

But this.

The PMF stimulus just relaxes a lot all these muscles as you're rotating them. So you release any tightness in the hips very quickly with this move. So I'm going to do five rotations per side. That's three. And as you roll, you kind of want to roll your asis, that bone that you can feel on the side of your hips. Want to roll it as far as you can over the pad so you're really getting good stem on either side. Sometimes you'll notice, like, for me, my right side feels a lot more tight than my left side. It'll just continue to release. Sometimes you can find a tight spot and just hold it over the PMF for a second or two to get it to relax even more and just continue to rotate. And sometimes you can do this for longer if you have a really tight back. I mean, you continue to do these moves and go for good 5, 10 minutes or so, you come back to center. I'll let that set for a second, few deep breaths, And then what you want to do is you can sit up a little bit, and then you're.

Going to want to shift to kind.

Of your psoas iliacus and the general front of the hip region. So what you do is you kind of orient yourself over the pad.

This.

Way and then you get the same sensation all into the psoas. You hunt around a little bit so you get to a spot where it's. It's actually pretty intense right over the psoas. So I'm really feeling this one. But again, I start to rotate from side to side. This just opens up the hips. It only takes these tiny movements to kind of hunt down those tight spots on the left side and the right side. And then what you can begin to do is just raise the right leg so you're almost stretching that psoas a little bit. And the hip flexors as they're being released by the PAMF. And again, you can do anywhere from 5 to 10 leg raises per side as you loosen up everything on the front and you can do multiple rounds of what I'm showing to you. So after you do this, if you're still really tight in the hips, you can roll back over on your back and do the rotation series again on your back and come back over to the front. And then same thing. After I've done a few lifts there, I'll just kind of breathe out, let these muscles just relax, start to accept that frequency a little bit, release some of that spasm, continue to rotate, punt down a few of those tight spots.

Now is this something that you'll utilize before, like almost every single workout if.

The hips are tight?

Yeah. Yep. It's a great little warm up.

And can you, can you maybe touch on the. The differences in the frequencies? You know, the, the 9.9 down to the.

Yeah.

If you were using this for like an acute injury, generally the lower frequencies are better, like a 10 all the way up to a 5.0 or so. If you're doing it for a general release, I like about a five to a six and a half or so. And then for more of like a stimulation and energy, kind of a lighter release of inflammation, generally like 7 all the way up to 9, 9. If you can do organs like thyroid, testicles, kidney, liver, any of that stuff, generally you're going to want to be closer up to a nine, nine frequency. So that's, that's just the basic hip series right there. So when I stand up now, my hips just feel super loose, way more free and before I got on that pad. So it only takes like five minutes and the hips just all free up the back feels great now. So all that tightness you might feel when you wake up in the morning, get out of bed, just melts it away. Yeah, so that's the series that I do as a warm up. So just five minutes and it feels amazing.

All right, Vasper time.

So now we've got the Vasper, which is kind of a combination of blood flow restriction, cold and a little bit of grounding. Since that you are on these plates and in the case of today's workout, you know, you kind of have high intensity interval training, what would also be called high intensity repeat training. The protocol that we're going to doing the Vaspers today is called Super 8 fusion, which is a five minute warm up followed by what I would consider to be more high intensity repeat training. Very short recovery, very short exercise periods followed by long recovery periods. But the short exercise periods are really intense. It alternates between 15 seconds of intensity. Let's move this up towards the crotch a little bit. But when you're doing blood flow restriction, you want as close as you can get to kind of like the, like the upper part of the muscle. So in this case we're trying to get these, these thigh pads closer up towards the crotch. And then the, the arms will kind of go up around the, go up close to the shoulders, up in the armpit area. And so what these pads gonna do is they're gonna fill with icy cold water that kind of.

Is that high enough?

Yeah, that's perfect. That kind of compresses very similar blood flow restriction training or Katsu training. The compresses the arms. This one might be a little bit looser than what it says.

Okay.

You know how to operate itself.

Okay.

And then put your foot pads in like so tighten these guys up. These Vaspers are pretty cool for getting the equivalent of a very long endurance section. Okay. So on the Vasper, what you, what you do is you get set up, you choose your workout, and then these cuffs will actually pressurize and generally want a decent amount of pressure. I like to really occlude the arteries, so I go with a pretty high amount of pressure. It makes it a little bit more uncomfortable, but it definitely gives you an even better effect. You can get the pressure up pretty high.

He's at 55 on the arms.

Okay.

80 on the legs.

And so then once that's all set, then you press start, you begin to move.

The best type of client can set himself up. Yeah, he just puts himself right in.

Yeah, that's a pretty serious occlusion there.

Yeah. You generally do want a decent amount of blood flow. Flow restricted to get the full effect of this thing.

We usually, we find that a lot of our clients here, within that first two minute point is when they really start to feel fatigued in the legs.

Until you start to get the lactic acid building up for sure.

And if you guys want, you can come and get the screen set helps at all.

This is the part where I'll start to talk less because now I'm exercising.

Yeah.

Josh might do a little bit more talking, explaining about the science here. Yeah. What we're doing.

So as many of Ben's listeners have.

Have heard about and even the people.

That follow us with System Fit, we like the four kind of four key modalities. The cold thermogenesis, the grounding, the high intensity interval training, and the blood flow restriction. And we've started to use some of the BFR bands in our workouts. So we've been really playing around with the, with the effects of blood flow restriction and occlusion. And so for those of you out there that don't know what this is causing is the arteries are still allowing blood to flow into the muscles, but the venous system is sort of restricted so that the blood doesn't flow out. And so the, the blood pools into the muscles and it makes the nervous system think it's beyond capacity. Right. But it gets.

So it's pretty uncomfortable. It pools your muscles and take it under a lot higher load than they actually are.

Yeah. With, with less effort than it would normally be.

Right.

So like I always kind of say that first two minutes kind of feels like he just ran a mile or, or, you know, or whatever. But it's kind of nice also to have the, the cooling pad. So the cooling pad is on his, on his bum, his back. Even the, the copper plates are cold.

So yeah, that's one thing about this. It seems like kind of a dumb aside. You can actually get a really good workout in and not have to shower and sweat. Just got a nice. You just need to get in, out during lunch hour or whatever. Yeah, yeah.

And to Ben's point, it's probably hard to tell right now, but in this part of the studio that we're in, it's actually colder than most gyms or studios for that very reason. So we sort of force the body to work a little bit harder to warm up. Some people like the benefit of maybe burning more calories. I'm not a big calorie guy, but, you know, it's. It's something that we use as a part of our protocol here.

Oh, yeah. Certainly accelerate the fat loss a little bit.

Yeah. How you feeling?

Feeling it.

Yeah. You know, when you're at home, you have this at home, right?

Yeah.

Do you use your heart rate monitor for this?

Not generally, no. I just find that if I'm strapped up to too many things while I'm working out, just all gets distracting. So I don't use the heart rate monitor too much on it. Yeah, it's not that it's not valuable to do that, but I just only have so many things I can hook up to my body before I work out. So the point where it's just getting more distracted.

So he's at the. He's almost coming up to his first.

Sprint in about a minute, 30 second sprint, and then after that a recovery period, then a 15 second sprint.

I thought it was interesting last night, and you mentioned that back home you have, you know, a room full of all this technology, the arx, the Vasper, to play with. But he was saying his favorite workout where you can find him most of.

The time is kettlebells and sandbags on.

The concrete floor playing around with it. But he did mention Vasper is one of his absolute favorites.

If I ever choose one, one exercise biop, this thing's pretty bomb.

How many times a week are you currently implementing Vasper into your routine?

Oh, three or four times.

Three or four times?

Yeah.

And how often are you doing arx?

Pretty much never, because I don't have one of those.

Okay.

But I.

But occasionally if I'm, you know, at a place like this, I'll drop in and do a session. So now it's gonna tell me 10 seconds before my sprint.

Yeah, he's about to get after it.

Yeah, it's about to get wild. So for the people watching the video, Ben is trying to keep the red line up between the two yellow lines. So he's right at that first yellow line. Oh yeah, that first sprint is always kind of, kind of interesting. So this first one's a 30 second sprint followed by a 15 second sprint. It's about a minute and a half recovery between the sprints. Good work, good work. And breathe and recovers.

And this is why he said he might not be doing that much talking right now. Yeah, the Vasper takes it out of you.

It does sometimes with, with some of my high performing clients. I'll have them put a, like a popsicle stick or a piece of wood or something between their teeth to kind of force them to breathe through their nose. Obviously Ben is hard to breathe through.

The nose during the, during the interval in the recovery period for sure. Yeah, doing as you can is good.

Yeah, yeah, yeah, it's good. It's a good sprint. So the next one is going to be 15 second sprint. So the intensity or the, the resistance is going to be a bit higher on the, the shorter sprint. So we're gonna see if we can get it. If he can get his up between the two yellow lines.

I'm happy I'm not on there right now.

Yeah, this is gonna, this, you know, some people when they, when they do their first few sprints, it's really hard for them to imagine that they're going to go to another exercise after this. Right. But the thing I like about Vasper is that towards the end when the blood pressure cuffs start to release, that's when all this fresh blood and you know, full of nutrients and oxygen come to the body, come to the muscles and you kind of get this boost of energy and it's like, okay, sign me up for the next. Here we go.

Well done.

Two down, six to go.

And this is just as warm up today.

Yeah.

Yeah. So Ben, Ben is one of those guys that clearly he's done this many times before. We wouldn't start a person on this type of program. I usually do like an introductory program or we'll do one that's called smooth sailing. So for anyone out there thinking that Vasper is only this intense, it's not only this intense. Right.

You can choose your own vet. Yeah, exactly. Plus we have the arm pressure and leg pressure completely maxed out right now. I don't know, just because.

I'm a.

Button for punishment, he's in another level.

Yes.

He ends up high.

Yeah.

And you know, I noticed like your recovery, you could be even lower but you're choosing to stay Up.

Yeah, I'm keeping a little higher than suggested just because again, like I, I like to work my lactic gas a little bit. Yeah. On this thing.

And I think I heard you talk.

About.

The, the having the ewat or the, the oxygen.

Yeah. You can do that next to it too.

You have that set up?

Here we go.

No talking to the sprint.

Killing it.

It's three down. Three down. Good work.

Yes.

Where are we at?

So nine, 45. Nine minutes, 45 seconds in. So we're close to that halfway point. And some of the, some of the marketing that we use, if you will, is just to kind of keep it interesting for our clients is that a 21 minute workout can elicit somewhere around. You know, it's hard to really quantify it, but, you know, it lists somewhere around two or three hours of training and that's what the nervous system kind of feels like. It's maxed out. And especially when you do it this high, like with the cuffs with as much pressure as Ben has it, it really, really is going to wipe them.

Out, at least during the workout.

Ben, how many workouts have you had a chance to get in while you've been here this week?

I work out every day.

Not when you came off.

No days off.

That's about 20, 23,000 steps every days. Walking on my appointments in New York City.

Yeah.

I take a city bike or walk everywhere.

Here we go.

Five seconds before the next sprint.

Icy cold too, today.

Yeah.

This is a 15 second one. 15 second sprint. Alternating between 30 seconds. 15 seconds. 30 seconds. 15 seconds. Yeah.

Good.

You don't.

Getting after it.

This is good. Yeah. Breathing it out.

Yeah. So I think it's important for your followers to know. So Ben didn't just happen to like stop by and be in New York City for no reason. Just to let everyone know, he currently just released his new book, Be Boundless. So he's in New York City right now doing like a book tour, if you will. So we asked him to come in.

He could put him through it.

But we'll be discussing a little bit more about the book later. Once he can chit chat a bit more, catch his breath, we'll probably dive into a few more things in there, but.

Yeah, yeah, yeah, very good point. Also, we're going to talk about a few of the other most modalities we do in the office. He wanted to make sure to get a good workout in, which is what he's doing now. And then towards the end, we can kind of discuss all the other hacks that, that maybe some of my listeners haven't seen or heard about or vice versa with him.

Yeah, I got that book, by the way, last night. He wrote a textbook. Oh, yeah, this isn't a book, this is a full on textbook.

Wait eight seconds. Here we go.

That's all buddy. Putting that backpack. It's like a workout.

Yeah.

He'S up there, right? For the other line. There it is.

Yeah, Downward slope here to go.

Yeah, he's grinding. So yeah, this is serious. This is no joke. But he's crushing it, so I didn't expect anything less.

Why don't you talk to people a.

Little more about the science behind this thing?

Talking about lactic acid, growth hormone.

Yeah, good point.

So we also like to work with our clients with VASPER4 hormones hormone optimization. And I like to say optimization because some people need a boost, some people don't. And this is one good way to kind of be on a horizontal plane. Low impact. And this is for all different levels. So, you know, the lactic acid thing is it's a very important process and a lot of people aren't willing to just go to the track and sprint out, but maybe they would do that on something like this with low impact. So yeah, we use it for not just athletes, we also use it for, we have elderly clients, we've got. I know Dr. Jonopoulos has some people with like different brain disorders. I have a Parkinson's client, you know, so we're working with many different types of people and there's, there's so many different programs. Right. So we've got the introductory program, we've got the recovery protocol, we've got the athletic performance and we've got personal fitness. All within the Vasper program.

Yeah.

So someone could come in for their first time and hop on personal fitness and hit superfusion like Ben is. Or they could come in and start with an introductory, you know, session, kind of feel the Vasper out before they dive. Dive into all of that.

Exactly. Yeah. It's interesting because when you put your body through something like this and you keep doing it over and over and over again, something has to happen, something has to give, right? So the body kind of kicks in all the different chemicals and it says, hey, we've got to change, we've got to adapt, we've got to do something to help this system out. Right? And so there's, there's not only the physical happening, but there's also the chemical happening. And then I also think it's important too, with the blood flow restriction to kind of teach yourself to push past your normal limits. So once you get beyond that first sprint, you're kind of like, you know what? I'm not dead. I haven't died yet. You know, it sucks, but I got another. A few more to go.

And Josh is actually implementing blood flow restriction with the bands and other types of workouts other than just Vasper. So I think we're gonna start to see a lot more of that in the fitness industry as it starts to grow. People are starting to understand the importance and how it can impact a workout by having those BFR bands or utilizing it in something like Vasper.

Yeah, I've got a couple podcasts I've done on my show about blood flow restriction training and KATSU training. I interviewed the founder of this device as well. So it's about a few deep dives in my shift. Yeah. Sebastian then seven years ago, actually interviewed his dad when they were kind of first launching this thing.

It's a great story. It's a great story. From what I've seen on social media, they also are now doing different modalities, different machines.

I think I saw a rower, if.

I remember right, I think I saw an elliptical.

So.

Yes, is great.

This is great.

By the way, Ben doesn't normally wear this kind of get up. We did this specifically because right after this we're going to take him to do EMS electrical muscle stimulation, whole body electrical muscle stimulation with our wireless device. So that's going to be something interesting and new, I think, for. For him and his listeners. And yeah, this, this will be exciting. So this is serving as a good warmup.

Yeah, there'll be a lot of, a lot of knowledge, a lot of science being spoken today. Ben is on the Basburg currently, but as we had mentioned earlier, we have the Carol bike in here. He's going to be doing ARX later. He hopped on the PEMF bed to warm up. So a lot, a lot of fun toys in here to play with and kind of understanding the science behind each one and why we have clients utilizing them. But one key thing is we're always trying to understand people workout smarter than necessarily always harder. So something like this with the cardio, you may not be able to get out on a track and sprint for three hours. You get the same benefits hopping on this bike. Blood flow restriction, cooling pads 20 minutes.

After he does his last sprint. I'll also touch on the thing he spoke about last night with, you know.

Kind of the balance of it all.

Which is also a huge, important piece to our whole methodology here. Our tagline for system fit is effective, efficient, and quantifiable. And that's in many different modalities. So when you come to the studio, you've got a couple doctors on board, we've got the fitness team, team on board. And we focus on everything from foundational movement training all the way up to high tech biohacking equipment and everything in between. And so, as Ali mentioned, we'll be talking more about that as we go. Well, this is his last sprint. Now, this is the point in which the pressure in the cuffs and arms and legs, the cuff, they start to release the pressure, and they gradually release the pressure so that it's not too sudden, but this is when it feels good. I almost think that this is all this workout is worth it for this point right here. I know what he's feeling right now, although I have to say I've never taken it up that high on the arms, but I know this feels much better right now for him. And so the normal, normal protocol with Vasper is after you do the 21 minutes here, then they suggest or they have available the cooling bed, which you could do for another 10 minutes or so.

You could use Vasper. I talked about this when I interviewed Sebastian as a warmup for a workout. But if you're just doing this as your sole workout of the day, it comes to the cooling bed, we can lay on, reactivate your parasympathetic nervous system.

Cool down the body.

So it just kind of depends whether you're using the Vasper by itself or after workout versus doing that before you go and do some other things. Yeah.

And again, back to the efficient piece. Knowing that you're. You're gonna spend about 21 minutes to get a huge bang for your buck. It's like signing up and we have people on this back to back to back to back. So we've seen some abuse. This thing takes a beating, but it keeps on ticking. All right, very good. All right, so we'll allow you to, like, get your breath, let the blood get back to your limbs, and then we'll get to zap you, man.

Cool. All right, what's next?

Next time, let's go.

All right, so we're going right across here. So in here is where we do electrical muscle stimulation. Ems and I know Ben has talked about electrical muscle stimulation on his. On his podcast. You utilize Mark Pro Compex, Right. I think you've used a few of them. Newbie. Exactly. In fact, we have access to newbie as well. I think our guy David is here. So what we're gonna do, though, is we're gonna do whole body ems. So you're used to doing it, I believe, mostly in the legs. Talked about doing it. Mostly legs.

Absorbs. Yeah, yeah, yeah. But a whole body will be a new one, so. Yep.

So Ali is going to be wetting it down because if you look here on the inside, you can open that out as well. We've got electrodes that coincide with all the different the large muscle groups. So she's gonna whip that down so it conducts well. While she's wetting this down, I'm gonna be taking Ben through a little warm up.

Okay.

Another warm up. More of like a mobility session. So if you don't mind, let's have you here, Ben.

Okay.

Have you used the slack block before? No. Okay, cool. So first and foremost, I'm gonna take off my shoes. So we're both kind of the same. I got my nice little toe size on. And so what I'm going to do is make sure that before we get going that you're good to go with all your joints. So I call this joint rolls. Okay, so we're first going to start with rolling the ankles. Getting any kind of crunching out. Go different directions. Very good. And let's switch. While I take a person through this kind of movement, I'm also highlighting a bunch of different things so I can make sure that I give them exactly what they need. Ben mentioned that his hips are tight. Right. I mean, it makes sense because he's doing all kinds of stuff. So I want to make sure that he's nice and loose before we get going with ems. All right, let's go a little bit wider here. Hands on hips. Let's go. Hip circles. Do your best to try to keep the legs straight. Good.

There we go.

Straight. Change directions. Very nice. Okay, let's go.

Wrist rolls.

So what I'm doing is just working myself or working him out from the the ground up. Change directions. So we're hitting all the joints. Let's go.

Elbows.

Nice.

And this is a good time. Like, instead of just sitting here going over or, you know, watching her spray this down, it's just getting you something else to do, you know? Let's go here. Shoulder rolls. Reverse it. Good. Another one here. Palms up, thumbs back. We're going to crisscross. Keep those elbows connected to the sides. There we go. Internal external rotation at the shoulders. Good. And let's keep it out.

Yep.

And spinal twist.

Good.

And then last but not least, let's go.

Neck.

Good.

Other side. Good. Let's go. Chin down, chin up, chin down, chin up. Good. Let's go. Chin forward, chin back. Chin forward, chin back. Good. Look left, look right, look left, look right. And circle. A lot of times people ask me, oh, I heard that you shouldn't do circles with the neck. But that's why I always take a person through the different movements, because if our neck can do it, then we should be doing it right. Okay, before we get going, I want you now to just lift up the big toes. Just the big toes. So this is an important time to be able to connect the brain to the other brain. Right. Because our feet have loads of sensors.

And so.

There we go. So he can get it. Now, if a person cannot lift up the big toes solely, then we go through a series of what we call toe yoga, or toga. All right, let's switch it now. Big toes down. Other toes up. Good. Now let's go back and forth. And up. Big toes up. Big toes down. Big toes up. Big toes down. So the neural networks are now firing. I'm sure you've heard of the halo. You may have talked about the halo a lot, but I like to use halo sometimes before warm ups with my clients. And it helps that neural pathway. It kind of clears the path so that we can fire more rapidly. Okay, good. Now what I want you to do, let's say you could not do that. I would have you really kind of jar that big toe down in the ground, other toes flat. And this is a point where I can tell if a person doesn't use their foot enough, like in a barefoot situation, because that arch will cramp up. Good. All we're doing is opening up the circulation. Right. So you see the white in his clip and a little bit of red here. As soon as he takes a picture, pressure off that new blood is going to kind of flow back there. Yeah. Now let's do the other toes. This is kind of like having a thumbprint. You want to really push that foot down and really drive those toes under.

Nice.

Good. Other side. You hear that crunching? Crunch, crunch.

Is that yours?

That's mine. I needed it today. Very good. Perfect. Okay, now both. Before he gets suited up, I'm going to have him on the slack block. This is one of my favorite tools for activating the hips, the ankles, the knees, calves. So what I want you to do is stand on the block with one leg and make sure you're bent on the standing leg. Okay. The goal is to try to hold that position without touching down for two minutes. Okay. And as you're doing this, I want you to highlight. I got your time, but I want you to kind of mention to the audience what you're feeling.

A lot of work for the glute on that right side. Trying not to kick this guy in the head. Some work on the adductors. Yeah. Just a lot of firing in the hip joint.

So this is important because a lot of people look at this device and think, ah, this is nothing.

Right.

But we all know Ben's a great athlete. Right. And so to see that he's even touching to get down and he's within. What was that? That was 35 seconds in.

Yep.

When you get to the two minute mark, he's definitely going to be fatigued in the parts of his. Of his lower body that need it most. Right. So most people feel it in different places. Personally, when I do it, the first few times I did it, I was really feeling it in my glutes. More like the glute medius.

Definitely in the glute medius. That's a good.

So you're at 102. So you got a little bit longer to go. And also it's important to make sure that that leg is bent so that it's more muscular. It's not joint on joint. It wouldn't be too terrible if it was joint on joint because there's no load really here. But making sure that you're activating the muscular system is important with this. Okay, very good. So you're at 124 now after doing this a few times, like if you were doing this with me every week, in and out, what I would have you doing is not looking down at all. And I would throw a ball, I would either bounce it, toss it to you, but, you know, this is when we get to a different level. And there's also different foot positions on this as well. But for the first time, I always just stick with the straight. You got 10 seconds to go.

Good.

And five, four, three, two, one.

Relax.

Okay, let's do the same thing. Other side. And then we'll be ready to suit you up, man. Okay, so where did you feel that the most?

Like I said, the glutes and hips.

Yep, yep. Okay, here we go.

Left side. You got the other devices on already?

Yeah.

Perfect.

So we got Jacob Zieben in the background. He also is one that does a lot with us with the. With the ems. So he's here for moral support. Good. Ben's rocking it this looks to make it a little more stable. Oh, I spoke too soon. So you're 30 seconds in. This is a very, very simple device. You know, the idea behind it is very cool. There's three plugs on the bottom of this phone. And so as you get better, if you can do. If you can consistently do two minutes of balance without touching or falling off or whatever, then the idea would be to take one of the plugs out and then that makes it a little more unstable and then another plug out.

Training for a slack line too.

Yeah, exactly, exactly.

I have to get one of these. Yeah.

So Jim Kloppman is the. The founder and creator of this. And he started out with the Slack lock. He has that. He actually has a product called the Slack Bow. And it's. It's like a big bow that you, you know, that has a slack line attached to it. And then this was his more portable version. So you're at 125. I actually had him on my show.

Talking all about it.

And he has a book. Yeah, all right.

Book.

I forget what it's called. Forgive me, Jim. Yeah, I'll think of it.

It's crazy because watching it just looks like simply balancing. But when you're on that.

Oh, yeah.

Completely different.

Yeah. All right, you got 12 seconds to go. And so the idea of doing this before, you know, during the warm up, before a warm up is just to make sure that everything is fired, the muscles are warm. Three, two, one. Okay. All right. Good job, Ben. Okay, so now let's go ahead and get him suited up.

First thing is your bottoms.

It's nice and wet. Hopefully the water's warm for him.

So better than. Better than next door.

Definitely wet.

And that the idea to figure out what.

Here you go. Why don't you go for it?

The idea for it being wet, obviously is so it conducts better. The electricity conducts. And if you had not done Vasper already, then what I've been doing, I've been starting to use the BFR bands with this as well. But again, that's a. It's kind of another level. Right. It's like you don't want to do a first time client with, with the BFR bands with this because it's almost no need. You know, it's going to take some time to get adjusted to this.

All right.

You feel like a superhero.

Oh, yeah. Avengers.

And then I also have. Because he's got such a small waist. Once you guys get him connected. Let's put this on him. Yeah, let's go.

Ahead and tuck some of these wires underneath.

So for, for the workout, what we're going to do is take him through again, another warm up. I know we keep saying warm up, but we're trying to also give an idea of what it would look like when we're with a first time client or someone who's just getting used to ems. Ben does EMS already, so we'll be able to push the limits a little bit. So Ali, you go, you go ahead and start it. So we're going to have you just kind of run in place.

Okay?

Yeah. So what's happening right now is this little pack is providing the electrical current to all the different electrodes throughout his body. So we've got 10 groups that we can highlight. We do have additional groups we could add if we wanted to do the calves, but with this suit here, this is our consumer suit. There's no need to at this point.

Right.

So if we really wanted to highlight that, I could have them doing calf raises or whatever. Our other suit, though, is fully adjustable so the electrodes we can move around and whatnot. Okay, so you hear that beeping? That means that it's turning on. So now we're gonna look for feedback.

From Ben, starting with the lower body. Quads, hamstrings and glutes should start to feel something. Okay, I'm gonna turn you up a bit.

So this is that very important time because now the person in the suit feels something. Right. And I like to use EMS as a way to make someone more aware of their body.

Give me a win. When you're about like a 7 or an 8 out of 10.

So if you look at him, how he's moving, that means he's getting close to tetanus. Right? Muscle tetanus.

Yeah, that's probably it right there. Because it's getting hard to move.

Yeah, it's enough.

Good.

You see that? So Ben is very lean. So his level is going to be a lot different than to say my level.

Yeah.

How's that lower and upper back starting to feel?

I can start to feel it a little bit.

Okay, give me that one. Whenever it's good.

Just turned off. Yeah, there we go.

Second jumping jacks.

Jumping jack.

Yeah, that's good.

I just want to keep you moving because again, when it comes to the science, what's happening is having Ben do exercises is the voluntary contractions.

How are those traps feeling, Ben?

The device is providing involuntary contractions. So the two together is going to give him the utmost capability his body can handle. So that's Important to know.

Good. Okay, now abs. Abs can be sensitive. How are those abs feeling?

I feel it.

Is that good?

Yep.

Cool.

Think so.

Nice.

Let's come forward just a bit. Ben. Yeah.

Chest and arms now.

Okay, let's go, let's go. Curl, Tricep, extension. Curls. Kick back and again. We're just. Right now we're getting the level set so that we. We know that he's okay. He can handle it.

Good.

You know, a normal process with this would be also going over the goals for what he wants. But, I mean, I feel like I know Ben. I've been listening to him for years now.

Right.

So I'm like, okay, I got it.

Good.

How's it feeling, Benny, to go up or down?

All right, so here's what we're going to do. We're going to finish a series of movements. First movement, we're just going to go basic squats. Okay. So you're here. Up and squeeze. Sitting hips back. Up and squeeze. And now the idea is to. To make sure that you're focusing in on squeezing all the muscles along with this contraction. The way that the contractions are set right now is 33 hertz, right. So we're at 33 hertz, which is a lower to mid frequency, which I like to use personally for warm up. Okay. And then we go for, let's say for strength or explosiveness, we would go much higher on the frequency, but we would go. We would have a contraction period and a relaxation period. So the lower we go, the we can do like a constant contraction. All right, good. Let's go push ups then. So let's just give me 10 good push ups, nice and slow.

Good.

So again, this is just making sure that his body understands what's happening. Gives him a chance to kind of understand what's about to happen. And then we're going to educate him on what's to come next. And so that's when we're going to go with a series of. The next thing I think we're going to do is 65 hertz, which will be our strength program. And I like to do that with 20 seconds on, 10 seconds off. Okay. Breathe. You feel okay? All right, last thing. Let's have you do 20 crunches. Okay.

Just like standing crunches.

Yep, standing crunches. This is also a good time for Ben to say, you know, turn up.

The abs or turn up the abs a little bit.

There we go. And this is really important because this is one of the few times that clients say to me, hey, turn up my Back, turn down my glutes. And we love to say that this is not a replacement for exercise. This is a compliment to exercise. So Louis uses. Clearly he's moving. In fact, I hate when I see the different articles out there that are saying, oh, can I get swole by sitting on the couch? It's like, that's not what we're doing here. Okay, very good. Okay, I think that's good enough. All right, take a breather. Let's get him some water and let's change to the next program. All right, so, Ben, what they're going to do now is change you to 65 hertz. Okay. And it's going to be 20 seconds on. During that 20 seconds of contraction, that's when you're going to be doing your exercises. Okay, so first, first things first, I'm going to have you do kettlebell squats. So feet turned out, hips back. We're just tapping standing up and squeezing for the 20 seconds.

Okay?

Okay. We're going to do five rounds of that.

Okay.

During your 10 seconds, breathe or run in place. Okay, so we're here.

Okay.

And now she's going to turn it back up to where it's a comfortable level because now it's deeper.

Okay.

So we got to be careful here.

Yeah, yeah. Slowly going up. Just give me a win.

You just kind of go up on everything all at once.

Yeah, yeah.

What do you want me to get up to? Like, again? Like a seven and a half? Eight.

About a seven or eight, yeah.

Okay.

Yeah. And this is important because you're an athlete, right? Athletes know how to contract their muscles voluntarily, properly. Right. If we go too much on this, plus your contraction, then it gets to a point where you seize up. Okay, so seven is probably good.

How's that feeling?

Pretty good. Probably a little bit more in the legs, I would say.

So he's feeling it everywhere. Right. And when the next cycle comes, that's when we'll start our five rounds. All right, Normally we have music going.

But rest right now. What's that quick 10 second rest.

Okay, so it's on a pause right now. So he's feeling the here in a second it's going to be a. And here we go. So good. There's one. Hips back. Good. Up and squeeze. 2. 3.

Nice.

4. 5. As soon as you feel it go off, that's when you take your break. 6.

Probably go up a little bit more on intensity.

And that was six reps. Let's try to get to eight. This is round two and you can see that right, you see that? The little. All right, good. 2, 3, 4, 5.

I'm gonna.

I'm gonna add to this. 6, 7, 8. Yeah, good. That was the solved. Okay, now let's have you step on the naboso mat. Give you a little bit more sensory input to the feet. Now you're feeling. Now this is. He's got this spiky sensation on the bottom of his feet. So this will give his body a little bit more activation. Good work. This is round three.

Looks like the upper body turned off.

Upper body.

It feels like it turned off. Like the traps quit firing.

Don't turn them up.

So if the electrodes come off during your movement, they'll automatically show up and restart during this.

There we go.

Therehere we go.

One.

Shoulders back. Good. Two. Okay.

Four.

Five.

Good. We're gonna turn them down on this one. On this last one. Turn them down. Five reps, five rounds, five sets. Good. All right, next we're gonna go body weight. Brace yourself. Push up. Brace yourself.

What's up? Brace myself. Okay.

Yeah. So the reason for that is to make sure that when this next cycle comes and you're not ready for it, we don't want you to. Okay, so it's down.

Good.

Okay, next is going to be body weight push ups. Okay, so let's scoot this back a little bit. All right.

And we got my hands on this. Matt.

Yes, please.

Kind of narrow grip push ups.

That's right. Try to keep the elbows tracking close to your sides. Okay. And as soon as we're ready, we'll get back up to that same level. But we might turn up in the chest a bit and more in the abs. Here we go. Good. 1, 2, 3. We're going to do five rounds here as well. Four. Now we could turn up the chest more, more to make it a bit more challenging for him, or we could turn it down. We could go either way. Good work. So for anybody out there, that's. That's looking and wondering, what is he feeling? I kind of like to compare it to a cramp, but not quite a cramp. Like when we get to basically 100% and he's, like, seizing up, that's almost like a cramp. And if you've ever had a cramp or charley horse, usually, like the next day you're, like, really sore. That's kind of what. We could get to that, but we don't. We try not to. And that's why we have to rely on the feedback from the person in the suit. So all we're Doing with the iPad, What Ali's doing is adjusting the levels according to his exercise. And then also, the beautiful thing about our system here is that we could do this setting for him and 11 other people. Every other person would be at their own settings. So we could have a group of 12 people. This is the last set. We'd have a group of 12 people with one iPad and one trainer doing a bunch of different random exercises. Hips up. Bit.

Good.

Two, three.

Nice.

Four.

Five.

Good.

And then we'll turn this down whenever he's finished. Good work. Okay, let's move the mat. Take a little breather. We'll have you in your back next.

Okay.

Head is about where your feet are, though. Okay, this is gonna be a fun one. So we're gonna work the core now. So we'll turn the core up. Lats up. All right, Please. Yes, sir. All right, now this is when it gets fun. Okay? New ball tosses. Okay? Okay, I want you to catapult it from the back.

Okay?

Got it. So you guys good with the angles here? All right? When it's. When it's on, look at me. So I know what it's coming at me. Okay, let's do a little test real quick. Let's just see how. How hard you throw. Yeah, you. You can go ahead.

Okay.

Yeah, and catapult it from the back. So as soon as you come up, go throw it. Like that? Yeah. Even sooner on the throw. Yeah, a little sooner.

Good.

There we go. Okay, relax. Is it on? I was good. Okay, go a little bit more.

Sorry, A little bit higher.

Yeah.

All right, go ahead. Yeah.

It'S off. Good. Yep.

Quick pause.

Yeah. So I'm relying on you because I don't feel anything. I probably should have suited up. I got my own suit that should have suited up too.

One.

Good.

Nice. Oh, good catch.

Good breathe.

Three more rounds.

Reader.

You still feeling it over there?

Good.

How those abs feeling?

Good.

Good.

Breathe.

So since we're going, you guys feel free to. To pipe in as well. Ali, since you're mic'd up.

Yeah, well, he. Like you said, you can't really see what he's feeling right now, but if you've been in an EMS suit before, you know the feeling. You guys saw him doing push ups just a second ago. I can go home and knock out push ups super easy, but once I get in that suit, 10 pushups all of a sudden becomes an entire workout. So like Josh said, this isn't meant to replace other workouts, is meant to be an enhancement to what you're already.

Doing two more rounds, Ben. So after this, just so everyone knows, and so Ben knows, we're gonna do just one more series of exercises in the cardio mode, endurance mode, because then we're gonna go to ARX afterwards.

So I don't want to.

I don't want to crush him. I want him to be able to walk tomorrow and not playing all this tomorrow. Yeah, that's going to be reversible. Breathe. Here comes the last one, Ben. And then we'll go. We'll go to either 21 Hz or 4 Hz. We go between two different series of endurance so we get a higher. Good oxygen output, good oxygen consumption with our 21Hz or 4Hz, and that'll be a constant contraction. I'm gonna have you do some body weight exercises that get your heart rate up. Good work, Good work.

Breather, breather.

All right, let's get him some more water. Good work, Ben. So next bend, we're gonna do just a few, like, jumping jacks, running in place, high knees, things like that.

Okay.

To get the heart rate up. And also this would be cool to see. You might want to come in closer when we get this up. So you know how we had you at a. About 70% for the. The strength when we do the cardio.

Okay.

I want it to be like 100%. I want it to be as much as you can take.

Okay.

Okay.

Okay.

That's going to make you winded. We can do. It's almost like vasper, right? You can do a series of exercises, but your body's going to feel like. Okay, it's okay. It's the part that won't make you sore. Okay, you ready?

Mm.

All right.

So the first coming up, it's gonna.

Be light right now.

I'm gonna start turning it up.

And it's inverse the timing on it. Well, it's on 60 0.

You want something else?

Oh, sorry. Yeah, you're right.

Yeah.

60 0.

Perfect.

Thank you.

As soon as he gets up, is he on 21 Hz? So let's take him to. If he can go to 100. Let's see. So you start to see easier to.

See with 4 hertz for sure. The abs are really feeling it.

Abs are feeling it a bit.

Yeah.

So he might be a 4 Hz guy then.

Everything else was doable between the two settings.

We have to kind of.

How you feeling?

A lot.

Yeah.

Let's Change it to 4 hertz. So some people respond better to 21 hertz.

Okay.

Some people respond better to 4 hertz. And so we do a quick little test like that, and then we notate that to say, okay, Ben Greenfield's gonna be a 400 sky. Okay. And then you're gonna see. So the goal is just try to get you to. To expend more.

Okay.

Okay.

So it's gonna feel completely different. Okay, 4 hertz. We're gonna start taking it up.

That's what I was looking for. There we go. So I don't know if it's catching it on the camera, but it's cool.

How's it feeling?

Feels good.

What's his number? He said 90.

He's at 90 right now.

Come on. I like it. See, It's a quick little.

All right, so this isn't too bad right here.

All right, so eventually we'll get you to 120, but right now, 100 is good. All right, so we're gonna run in place. High knees, high knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. Breathe. All right, this is fun.

Now you can turn it up a.

Little if you need to.

Go to 120 if you can.

I don't feel it that much. I feel, but it's not too bad.

Good. Yeah. This is a guy who just maxed out on Basker, so. Yeah, let's go all the way up. All right, burpees, hands up, hands back. You can skip the push up. Okay?

Okay, okay.

And just watch the.

Let me just say burpees without a push up.

Yep, exactly. Good one. We got 20 reps. 2, 3, 4, 5, 6. I did say I was gonna take it easy, right? Seven killers. Eight.

Yeah. You have Jacob over here near me.

10. Ali is known to. Ali and Jacob are probably known to be the toughest on this. I guess I'm too nice. 11, 12. Keep me honest on the counter, because sometimes I forget to count.

Thirteen.

Good job, man.

I think that was eight.

Fourteen.

Six more. Fifteen, sixteen. We'll give you a breather after this.

Good work.

Seventeen, eighteen.

Nineteen.

One more.

Good.

Breathe. Turn him down a bit. Breather. One more exercise, Ben. Breather. I call these kick throughs. So it looks like this. You want to go as quick as you can.

20 reps. Like you're break dancing.

Now. Go.

Yep. Okay, sitting back up. Quadrupedal plank. So let's get. Bend like this. Let's get knees closer to the hands. Yeah. And then you're rotating. Yeah, this hand all the way off.

Okay.

Like, that's the hand. Yeah. Eight, nine. We got ten more. Ten, nine. Good. Eight, seven, six.

Good. Using that breath work.

Yeah.

Four, three, two, and one.

Good.

Take it down. Let's go to relaxation one. Relaxation one. Sorry, two. That's 1, 100 hertz, right?

100 hertz.

Two.

So let's have you lie down, bend on your back.

Okay.

Now, in a normal situation, okay, that would have been. I mean, obviously I'm giving you different exercises. You can handle it. But we would have gone through the process of getting the settings, creating the profile, finding out what your levels are, how you respond to what, and then we check in with the client. Like we usually say, within 5, 48 hours, you're going to feel some level of soreness. That soreness might be on the spectrum. Either on the high end of the spectrum or the low end of the spectrum or neutral right in the middle. Right. And so that's important for us as trainers to know. Okay. Ben responds very well. He recovers very quickly because of all the hacks that he's doing and all the supplements he takes and the way he eats and lives his life. So he could probably do two or three sessions per week, and then we would split that up between maybe one or two strength sessions, one endurance session, depending on your goals. Okay. And so I think that's the important part is if a person comes to us and says, I want to get stronger, no problem. We'll do what we're about to do now, which is combining this with ars. Right. If a person wants to improve their endurance will change that protocol. You can actually do the endurance program much more frequently than you would be able to do a strength program. Because the goal of what we're doing here, and I guess any goal of exercise is to damage the muscles to a certain extent, and then the body recovering is actually the physiological effects that we hope to get right so we can efficiently and effectively damage you. You have to do the recovery part. And so once a person does a workout with us here in our suit setup, they're always like, so how many times a week can I do this?

And they become addicted.

Okay, relax. Right. Like, what are your goals again? Yeah, yeah. I'm feel pretty recovered. Yeah. Yeah.

Okay.

All right.

All right. So now we're gonna go from here to ars. Okay. All right. So you can shut that off. Good work. This is the fun.

This is going to be a good one. Yep. Gonna put it on. Six seconds on, six seconds off.

I don't know if you want to put your shoes on, but when we do the rails, sometimes It's a little. A little aggressive on barefoot, but up to you.

Yeah. If it turns out be a problem, I'll go put my shoes on.

Okay. All right, so let's have a seat.

Okay.

All right. Air.

It's.

Ben has covered it. Adaptive resistance exercise.

We're gonna do one more time. So I've done this.

I need to start and then change it over.

So I'm just taking you through the way. We knew it. I don't know if you need to catch this or not, but what we're going to do is all the exercises available here. So we've got six exercises. We're starting with chest press, moving your leg press, row, torso flexion, calf raise, static, and then torso extension.

Okay.

All right. And then the way I like to set it up here, Ben, is we will do five reps.

Okay.

We're going to set positions, and then I like the timing to be six seconds travel time, both directions. We're going to go 25 hertz with zero pause.

Okay.

That's how we do it. Okay. 65. Actually, no, go to me. So bottom of the chest press about here.

Okay.

Okay. And let's go feet on the ground. The first one. Okay. All right. So we confirm that, and then the finish position is the opposite direction. Arms almost locked out, but not quite. Okay.

A little bit more than that. Maybe there.

Yeah.

Before we get started, I'm going to turn it on to make sure everything feels good.

Okay.

It's gonna come on real quick. Nothing too crazy yet.

So what Ali's doing right now is she's gonna match up the timing with the arx. So I set it for six seconds travel time, both directions, because the eccentric part of this motion is going to be so powerful.

Give me that.

We don't need to have the contractions of EMs on during that time. We're only going to have the contractions on during the conceit, concentric phase.

Okay.

Okay. So you're going to be feeling it as you go concentrically, but then on your own, this goes off, and you're just resisting. Okay.

Got it.

How's that feeling, Ben?

Good.

A little bit.

You want to go up a little bit higher?

Yeah. All right, so what Ben is going to be doing is he's going to be pushing as hard as he can with the EMS going at the same time, and then he's going to be resisting as this machine comes back at him.

That's good.

Yeah.

You can go a little more if you want to.

Okay, do one little test here. You gotta pause. Let me know when you're ready.

Pause. Yep.

Ready. Okay, so it's gonna move into position, and then it's gonna give him a countdown. He's not doing anything until the countdown. Ali's gonna time this perfectly. As soon as it says 4 seconds, she's gonna hit accept and go. Come on, babe. Go to work, Go to work, go to work. Good. So this is measuring his force, both directions. Resist, man, resist. Dig in. Good work. Nice. Three.

Breathe.

And three, two, one. And relax. Breather.

Well done.

So now for the audience, here's what Ben just did, which is. Which is insane. First of all, good job. So his concentric max, he knocked out in his first rep, which is typical, right? So 347 pounds of force is what he was able to push while having the EMS on. So he's being contracted very deep while he's pushing eccentrically, he maxed out on his second rep. 439 pounds of force is what he was able to resist. All right, and then the output is what I care about the most. 1747 pounds of force just went through his body. If you just talk about force. Okay, well done. All right, now we move on to leg press. So same kind of concept. He's gonna be pushing and resisting. I'm gonna move the seat back.

We're turning on the iPad. We're turning his legs up and turning his chest, abs, all that down just a couple of notches. So this is matching what he's doing on here. The same strength protocol on the iPad.

Feet up, please. So I like kind of a higher foot position than one would realize. We want to make sure that the shins are horizontal as best as possible. Okay. Does that feel good on your start position?

Yep.

Yeah. Finish position. I want to make sure we don't even get close to lockout, because I've seen and heard of some bad situations. So let's say there. Okay, so this ought to be fun. He's holding onto the handles.

He's gonna be stimulated.

We got a little bit more now in the lower body, and it's gonna move into start position. We're gonna ask Ben to push through his heels. Try to activate those glutes. Hamstrings, core. Go. Good work. Resist, resist, resist, resist, resist. Good work. Here it comes. Resist it. Drive through those heels.

Good.

Two down. Good. Two to go. Good resist. 3, 2. Look at the shape. 1. Good work.

Good work.

So clearly, the legs can produce. Handle more force. Produce more force. So the output total was 3,407 that's impressive. Okay, in a minute. In one minute. Very efficient, effective. And then we've got the quantifiable numbers here. So if we had been set up with his profile, each time he comes back, he would be trying to beat those numbers. It would be grayed out, and he'd be trying to beat those numbers to try to determine how much of an improvement he has. It's very good for bone density, mostly because there's not many other ways that I can think of to do to get this much force other than, like, Osteo strong. But this is kind of doing both motions. Right? So let's go seep forward, please, on this one. Now we're going to the rope. And I know Ben has done this before. We're doing it the way we do it here so that we can kind of get the. The protocols.

And I haven't done this before, but this. This ARX is not something I use much. Okay. So it's been a bit. A long time since I've used one of these things.

So if we can go on the rails on this one. Yeah. Back into the seat.

Arms straight at the beginning.

Yeah. So this is the start position. We're going now towards you for the finish position at a point where you can still pull. So maybe right there, it's a little more. A little more in.

Yeah, I got long arms.

How's that?

Good.

Yeah. Okay. So as you know, this one is just the other direction, so you're going to be hanging on for dear life. And the start position is basically set. So you ready? You ready? All right, here we go. Here's our countdown.

Pull.

Nice and strong. Very good, Very good.

Good.

Get it.

Nice. Rep. 4.

Hang on.

Back.

Good.

Last one. Crush it.

Hold it, hold it. 3. Come on.

2.

1. That was your best one. Well done. Well done. Amazing. Amazing. I have to say that this is also an unusual thing. This is kind of. Not many people are doing this, especially clients. Ben is doing it because he's an athlete, but we're combining Ems with this, and Ali is perfectly timing this. So as soon as he's finished, she's turning it off. As soon as he starts, she's turning it on. Amazing. All right, Torso flexion. Forward. Arms locked out. Catch your breath.

Good.

See back.

Hold on.

Got this eye. And then deep. We're probably doing the second rail. Arms locked out.

Okay.

How's that for the start?

Good.

Okay.

And then from there, go ahead and show me coming forward. Pushing forward. Pushing forward or pushing forward? Yeah, yeah, about right there.

That's a little bit right there.

Okay. Yep. So this is a push. Okay.

With this horse. Yep.

Push and then stay forward. Good.

There we go.

Yeah.

Good.

Now stay forward. Yep. Use that strong core.

Good. Get it up there.

Nice, nice. Resist, resist, resist. That's the finish of rep. Here's three. Dig, Ben.

Come on.

Dig, Dig, dig, dig, dig. Now stay four. Tighten that core. Resistance. Last one, last one. That was the best.

Good work.

Wow.

Impressive.

C4, please. So the way I set this up is like a four.

Yeah. I like it. Works well.

Okay, this is when we go static. Okay. So for the calf raise, we do static. Feet, heels hanging off.

I'll bring it in for you.

And the idea here is to push for one minute. Okay?

Okay.

We're gonna leave the Ms. Off this one, or do you want to put them on the cast?

Oh, yeah. EMS off on this one because we.

Don'T have them connected yet.

So let's go. Tilt it up. And then I like this for your legs to be slightly bent. Yeah.

Is that enough for the heels taken off?

That's right.

Yeah, that's good. And then I'm sure you get this, but I'll explain it anyway. Don't lift your heels.

Push your toes.

Okay.

Okay. All right, so here we go. Once you get going, you're going to see a timer up here. Okay. So that's what you'll be looking for. Also, you're going to be creating a red line. Kind of like Vasper. You're going to create a red line, and you want to try to peek out.

Okay.

Okay, Here we go. This is a cool one. Yeah. Good work.

Nice.

15 seconds in.

This is great because it's leveled out.

It's good.

Halfway.

Good work.

Good one. Dance.

So this is measuring his force, but it's also challenging him a bit, too. It's kind of giving back. You got 15 seconds to go, Dan.

EMS is turned off during this one, but we could also attach cat's hats to his legs and turn the stem on for it as well.

5, 4, 3, 2, 1. And stop. Good work. £5,000 of force generated just now.

Good job.

Breather. Last exercise. Okay, seat back, please. So this exercise might be my favorite one. On this one, this is the torso extension, the opposite of the flexion. Right. So chest proud to start up here. Nice tall chest. Yeah. Feet are good.

I think I'm pulling in about right there for your start.

And now take it all the way back to the seat. Chest up right there. So now we want to highlight the lats on this one with the ems, really get that lats, low back and abs, and then you're just pulling and hanging on. All right, you ready, Ally? There you go. There you go, There you go. Perfect.

Work.

There you go.

Nice.

Stay back, stay back. Good, man. That was better than the first one. Good job. Two, three. Yes, sir.

Get it up there.

Even better. Nice.

Getting stronger as it keeps going.

Hang on, hang on.

Get it up there, get it up there.

Two, one. And well done. Okay, good job. This is what I call the golden moment. All right, so what we just did six exercises. This is kind of the wrap up. So six minutes and 13 seconds. We add all these numbers up. 17, 48, blah, blah, blah. All of that. It's well over 10,000 pounds of force just went through your body in six minutes and 13 seconds. Right? That's not considering EMS firing as well. Okay, so, you know, it took about 14 minutes to do all the settings, but if you had your settings set, you know, it'd be very, very quick. So good job. Cool. Amazing.

It's crazy.

This is all cool stuff.

I love it. I love it, man.

So after the complete showdown that you just heard, we actually headed across the street from System Fit to a place called La Casa, which is run by Jane Goldberg, who's kind of like the godmother of wellness in New York City. She has all sorts of crazy recovery tactics there, but in particular, we did the ozone sauna. Now, we got a little video that you'll be able to check out if you go to BenGreenfieldFitness.com NYC Biohack. But also I'm getting Jane on the podcast to talk about radiation therapy, ozone, and a whole lot more. So stay tuned for that episode. And in the meantime, if you have questions, if you have comments, if you have thoughts about everything that you just heard, you can leave them over@BenGreenfieldFitness.com NYC Biohack. Well, thanks for listening to today's show. You can grab all the show notes, the resources, pretty much everything that I mentioned over@BenGreenfieldFitness.com along with plenty of other goodies from me, including the highly helpful Ben Recommends page, which is a list of pretty much everything that I've ever recommended for hormones, sleep, digestion, fat loss, performance, and plenty more. Please also know that all the links, all the promo codes that I mentioned during this and every episode help to make this podcast happen and to generate income that enables me to keep bringing you this content every single week. So when you listen in, be sure to use the links in the show notes use the promo codes that I generate. Because. Because that helps to float this thing and keep it coming to you each and every week.