April 4, 2020
From Podcast: https://bengreenfieldfitness.com/podcast/biohacking-podcasts/ems/
[00:00:48] About this Podcast
[00:02:49] Podcast Sponsors
[00:05:52] The Ben Greenfield Experience from the Walk the Talk Podcast
[00:07:54] How Allie Snagged Ben For A Session At Systimfit
[00:21:25] Allie And Josh Recap The Ben Greenfield Experience At Systimfit
[00:46:52] Podcast Sponsors
[00:50:00] Ben's Workout At Systimfit
[00:51:00] Hip Opener Series On The PEMF Table
[00:58:52] The Vasper Session
[01:20:54] Whole-Body Electrical Muscle Stimulation
[01:54:54] ARX (Adaptive Resistance Exercise)
[02:12:25] Closing the Podcast
[02:13:14] End of Podcast
Ben: On this episode of the Ben Greenfield Fitness Podcast.
Josh: Hang on, hang on, hang on. Breathe.
Allie: Get it up there, get it up there. Turned it right up.
Josh: Turned it all the way up. I was like, “Dude, are you sure?
Allie: This is your warmup. Like, we haven't even got into EMS yet.
Josh: Right, right.
Allie: But yeah. No, 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.
Ben: 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.
Alright. So, what you are about to hear is actually pretty cool because I was in New York City and I happen 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 SystimFit in New York City. Josh and Allie, who walked me through the entire protocol, which just destroyed me that 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 at BenGreenfieldFitness.com/nycbiohack, as in New York City biohack. That's BenGreenfieldFitness.com/nycbiohack. You'll hear Allie and Josh's 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/nycbiohack, 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.
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Josh: 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 are persistent. And persistence I think also requires confidence, and I think that's the other thing that you have. And I think what also keep you going in the right direction is that with that confidence, you have persistence and vice versa. With that persistence, 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 reach out to me in the first place just to say, “Hey, look, what's popping? Could we maybe work together?”
And then that's kind of fast-forwarding to as early as last week, a week from today, we had an amazing opportunity to have Ben Greenfield into our studio. I mean, that's 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 that, but let's dive into that. Let's just dive into the fact that 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–
Allie: Ben created a textbook. That's what it is.
Josh: 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 without 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? What's up? Why is Ben Greenfield spending part of his time in New York City with Josh and Allie at SystimFit?”
Allie: 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. Ian had reached out to him and got the assistance information and —
Josh: That's Ian Javier. Shout out to Ian.
Allie: 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 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 and Ben's seen like, “Okay. There's multiple people telling me I need to go see these people. What do they have up their sleeve?”
Josh: I always like to make sure people know this, but that's Dr. Steve Geanopulos.
Allie: Yeah. I don't say his last name because I can't spell it or pronounce it. Dr. G is what we call him for short.
Josh: Dr. G.
Allie: 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. It's 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 Vasper, he loves all this biohacking 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, [00:09:30] _____. Dr. G mentioned you might be interested.” He was like, “Yeah, that sounds great.” Well, I'm waiting for him to be like, “Yeah. 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 read the message and I closed it out and I was like, “No, I'm going to wait a little bit longer and I'm going to 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 trying to intrigue him and Ben and I ended up chatting over text message and I was like, “Perfect. Direct opportunity. I want to sell him on what we do. I want him to know that–” Ben is someone who travels a lot. We hear his podcast. He goes to places like L.A. and he has 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, come see us and be a part of this community too and help us grow as well.”
So, yeah. 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 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 remembered going to the event that night and I was able to meet Ben and get his book and get his autocraft. And I remember looking down at my phone and being like, “Wow, it's January 16.”
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 podcasts, reading his book. I trusted him and I listen to him to learn about all of this. And so, it was always on my career bucket list. One day, I'll either train Ben or 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 I was like, “Okay. Well, I'll see you tomorrow. I hope you're ready to get your ass kicked.” And he was like, “Oh, I don't know about this.” Not many people do know about exactly what we put him through, which is now going to be known as the Ben experience if you will, and we'll dive into that a little bit more.
Josh: Yeah. It's powerful. I've heard you mention that story a couple times because we just–well, the few people that are close to us, we've shared that story, but it still gives me chills because–yeah, like, it took you a year to leave one situation or close one door. And then a year later, another huge door is open that will also open up many doors. So, that's really cool. And even for me, I think the thing that you and I share, Allie, is that we both enjoy Ben, his work, we both listen to his podcast, we're avid listeners, we dive into all sorts of things, right? And so, when the opportunity for Ben would possibly be in New York City and come by our studio, I thought like, “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 he sends out this email, are you guys down to work with Ben possibly if he comes by or at least meet him?” And I was like, “Oh, yeah. Our squad, they all did Ben. He's like a celeb in that world.” And so, I was like, “Yeah, sure. Anything you want. Let us know.”
And also, I have to preface the fact that the devices that we have like the ARX, and the Vasper, and the Pulse Centers PEMF, and [00:13:56] _____ bike, and all that stuff at the studio, this was all put together by Dr. Passler. And it's been great because Dr. Passler and I, we partnered so that he could focus on his chiropractic care and nutrition care, and that's what he is, he's a nutritionist and chiropractor. Dr. G is the neurologist and chiropractor. And then here we are, SystimFit, we sort of bring it all together because I guess you could call as biohackers, or 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 Ben 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 just sat on that, didn't really put much thought into it because I knew he would be busy, you'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. Okay. That's 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 and respect his situation, but then I have these hungry team members that are like, “Yow, I got you.”
And so, that to me, it 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, Allie, 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 isn't important and special for me.
Allie: Yeah. Well, I think it's important for me to mention too that as much as like–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, when I had reached out to Ben about coming onto your podcast or 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's like a walking book and it can be overwhelming at times, but 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 SystimFit because we're growing. We're small team, we're growing. 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 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. We'll get there one day. I'm pushing it. He's going to have something coming out. But I think we're all used to hearing Ben on these super huge podcasts and networks that thousands of people have heard of, and Simply Walk the Talk is still small, it's growing. And so, it was very important for him to realize like what you're bringing in this podcast and the knowledge that you've shared with people and figure out a way to get it out there for people too because it's something that they should be hearing.
Josh: That's really sweet, and yeah, it makes me happy to hear that because my whole thing is share, to share. And someone who really explains this in a well-thought-out way, a very concise way is Pam, Pamela Gold at HACKD. 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. You guys have ARX and HACKD has ARX.” You guys are competitors and it's like, “No, not really.” I mean, I guess in a sense, from just a purely business perspective, yeah, we're competitors because we're in the same vicinity, like, she's in Chelsea, we're in Flatiron. It's super close. She has ARX, we have ARX. She's got like red light —
Allie: CAR.O.L. I think we have CAR.O.L —
Josh: Yeah, CAR.O.L bike and photobiomodulation and all these cool hacks. And the name of the company is HACKD, right? But for us, it was like, “Yeah, that's all good. If she has something we don't have, what good would it do us? If our purpose and passion is to truly help people, then what good does it do us if we don't send someone to her?
Josh: Right? And then similar to, we'll get into this as well, but similar to La Casa, Jane at La Casa is amazing and she's like one of the OG biohackers. 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, I'd love to be able to start sending more people to your spot because I really enjoyed the [00:19:48] ______ and the RejuvaPod a few other modalities she has there. And she asked me, she goes, “Okay. But Josh, I have to be honest with you, I'm not sure if I can reciprocate. I don't really have many people coming to me looking for fitness.” And I said, “Jane, that's okay. My offer has no strings attached because my purpose is to actually help people,” which was one of the things that we did with Ben. We took him to La Casa.
Allie: Yeah, we took him over there to try to hack it out, have him meet Jane, but I think we should touch on that just real quickly before we move on. But that is, that's something that we both focused on, our entire team focuses on. It's like sharing is caring and 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. He's a rockstar. He has a lot of things coming his way this year, too. We were all talking about how 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 to HACKD?” You know what I'm saying? We're always pushing people. We want to share the love, share the growth in this community because we all will do better together.
Allie: So, I just think that's something to know. I think that's a lesson that most people can take and implement somewhere in their life, too.
Josh: Right. Okay. So, now, I think we've done a very thorough job in going through the background, the in and out 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 Ben experience, the Ben G. experience? How did the day go? It's just a week ago, so I'm sure it's really fresh in both of our minds, but talk about the process, like, how'd it go?
Allie: 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 get into that. This man crushed it, which is —
Josh: That's true. He's a beast. I'm sure everybody knows that, but he —
Allie: That's why we put him through it. We wanted to see like, “Alright, this is Ben Greenfield and 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. It's 15, 30-second alternating sprints.
Josh: And we have to say this. He maxed out the armbands and the leg cuffs. 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? It has about 40-degree temperature water flowing through it and that acts as the pressure as well. So, it's like pressurized, so it's restricting the blood, and then it's super cold. And usually, I mean, I go 45/75, but I think max 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?
Allie: Turned it right up.
Josh: Turned it all the way up. I was like, “Dude, are you sure?”
Allie: This is your warmup. We haven't even got in to EMS yet.
Josh: Right, right.
Allie: But yeah. No, he crushed it, 20 minutes of absolutely crushing it. Josh and I chatted through to let people know like this is what Vasper does for you. 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 to get into that, but we basically put him through a warmup just to let him fill it out. And what's crazy is we put him through about, say like 15-ish, maybe 20 minutes of work. For first-time clients, that's generally an entire session, and that was just his EMS warmup. So, he'd done PEMF, he's now done Vasper, full workout session, and then he did about 20 minutes of whole-body EMS to start with.
Josh: Right. So, yeah. Just quickly, I'll mention the whole-body EMS component. We have been, the SystimFit, we've been utilizing EMS for, I would say, over five years. I personally have been working with EMS for quite some time, I would say six or seven years. But when we finally decided to 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 EMS is going to take off, right? It's huge in Europe. And the technology of electrical muscle stimulation, it's not new, but to I think the U.S. market, it's very new because of the FDA regulations.
Allie: It's important to mention the FDA regulations.
Josh: Right. So, there's been lots of smaller devices, localized EMS, TENS therapy devices, all of these are different fields, but all in the same umbrella, under the same umbrella, electrical muscle stimulation. And so, I know Ben has talked about the Neubie device by NeuFit. I know he's talked about Compex, Marc Pro. I think maybe even powered out a 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 Wiemspro, which is–it's basically short for Wireless EMS for professionals, 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 start them out with a nice little warmup, get them acclimated to the whole body experience, you put on this top zip it up, and it's lined with the electrodes that we went down, you put on these bottoms that are kind of like–I don't know. What would you call that? Like scuba underwear, right?
Allie: Yeah. They're super comfortable. I mean, you [00:27:30] _____ you have them on with the slide over.
Josh: Yeah. And so, you pull those on and you connect everything. We have this little battery device that sits in the hip, and yeah, we get him stimulated. We start to acclimate him to the process. He starts warming up. Oh, before we actually–while you were waiting down the suit, I took him through some movement protocols that I do. And of course, again, we were 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–it was an interesting process, right, to teach someone how to lift their toes. But I wanted to do that so we could open up the neural pathways because that's also what EMS does is it helps to 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 if this person is 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. 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. So, anyway, we proceed to–I'm kind of barking out the orders on what settings to put it on and that was a cool situation because you were running what I would call the ones and twos. You were like the DJ over there, right?
Allie: 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.
Josh: Yeah. This is funny because I remember–so when I have a person warming up and they had a suit on and the device is turned on and ready to go, I have them running in place just to 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 pair with it. And as I noticed, I'm watching him run in place. I'm like, “Wait a minute. Oh, boy. Allie, turn it down, turn it down, turn it down.” His legs were starting to go stiff. And that's just a good indication of it being a little bit too high because Ben is lean.
Allie: Very lean, yeah.
Josh: He's very lean. So, he's going to be more sensitive to the contractions versus someone who maybe is not as lean.
Allie: That's very important to touch on. Germany, one of our trainers and best friends, me and Germany work out together, and I can actually handle higher, more intensity than Germany can. But if you've seen Germany, you know that man has 0% 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 how the reputation at the gym if–Ian will tell you, he's always says, “Allie is one of the toughest trainers.” I like to push people and so I was like, “Well, we're going to push Ben a little bit today.” But Josh was like, “Oh, turn him down,” just a notch.
Josh: Exactly, because for me obviously, I know that there was a lot online. It's being filmed. The last thing we need, me knowing that he just came off of Vasper and we were going to also put him on ARX, like the last thing I wanted was to have Ben not be able to move because we knew he had to travel the next day or whatever. And also, 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 —
Allie: [00:31:36] _____.
Josh: Yeah, yeah. There were some cute girls in the gym and I'm over there multi-repping like 315 deadlifts and then bodyweight rows and pull-ups, and then run around the block. And then I experienced rhabdo. It was the most wild experience ever and it was almost traumatizing in the fact that now if I even suspect that someone may have rhabdo, whether it's from EMS or from any other workout, I'm very sensitive to it. I'm kind of like, “Well, okay, here are some things to look at.” Anyway, I just didn't want that to happen. Of course, 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 ultimately, it's designed to really intensify a workout. It's a complement to exercise. We do not just sit down and utilize the device and the suit. We sort of take a person's regular workout and we add stimulation to it.
Allie: We enhance it.
Josh: Yeah, we enhance it. And that's why our company name is SystimFit, and the stim in SystimFit is for stimulus and stimulation. So, we don't focus our company just around EMS, but it is a large component, but it's also that 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 meditate deeper.
So, long story short, we definitely took him through a good 15 minutes. I think we showed him the different frequencies we can go through. So, we started with a warmup, 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. So, 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 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 [00:34:32] _____, 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 set the contraction time at 20 seconds on and the relaxation or pause time at 10 seconds. So, it would be 20 seconds on, 10 seconds off. And I like that number because that's a very good Tabata protocol, and it's super simple. And then 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 him do squats, which is what we started with. From there, then the natural thing to do, if I'm controlling the iPad or you're controlling the iPad, the natural thing to do is turn up the glutes, turn up the quads, turn up the hamstrings, focus on the lower body, and then 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 focused 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 finished with some core exercises. So, then, of course, you focused 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 Hertz or 4 Hertz because we have a lot of research to show that some people respond very well taking in a lot more oxygen to burn fat during the 21 Hertz, and some people respond better to 4 Hertz. And so, we always test that theory, and I think we discovered with Ben that he was better at 4 Hertz.
Allie: I believe so.
Allie: Yeah, yeah. It's interesting. Yeah. I believe it was four.
Allie: We've been playing around with that with other clients too and it's just super cool to fill it out and see people do better with different frequencies, different Hertz.
Allie: It's a fun tool to utilize.
Josh: 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 strength component, there's the–even simply just becoming aware and turning on those muscle groups.
Allie: Not to be too much information, but I know this works to 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 the abdomen area. It's almost like a massage where 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 stimulating that CBD or that magnesium into those sore muscles. I thought that was fascinating.
Allie: So, you can use it for recovery and–yeah.
Josh: Right, exactly. And then that's a good segue because when we normally finish a client that's doing first-time whole-body EMS, we almost–well, we always take them through a recovery or relaxation program, which 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 the 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.” So, we did about–I think it was about 30 seconds literally.
Allie: Of relaxation.
Allie: Yeah. And then you crushed it on ARX. So, this man did not have any recovery and then he went to his third workout.
Josh: 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 use the analogy of if you consider ARX to be a high power 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, yeah. So, there's about six exercises you can do on it. Essentially, what you do is you–let's say on a chest press, you push 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 ever so slightly. So, it's almost like pushing a wall. And then at the end of the motorcycle or the end of the time, right, so —
Yeah. So, 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 your 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. That's what ARX is. Now, when you see this video, because we have the video of Ben doing this, I feel sorry for any of the patients that may have been in Dr. Passler's office that day because I think they probably thought somebody was getting murdered.
Allie: Yeah. As many people do when you hear someone on the ARX. I'm not someone who's super loud when lifting or working out yelling every time I'm on the ARX. It's all-out strength and it takes it out of you, and you can do it one time a week and that's actually what we recommend and it's wild.
Josh: 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 also ties into that quantifiable thing that you and I discuss, right? And our tagline of our company SystimFit is effective first, efficient second, and quantifiable third. And there's almost like a prioritization there and that [00:41:33] _____ everything that we do to be effective. And then we wanted to also be efficient and we don't want to waste anyone's time, especially our own time. And then we a lot of times like to have that quantifiable piece.
And so, 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 to put so much force throughout your skeletal system that you also increase bone density. You touched on the raw strength because there's no momentum. So, you're really challenging your raw strength. And so, the goal is to get stronger. 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.
Allie: Yeah. And we programmed, if you will, when he had the EMS on so that it was on, it was giving the contractions for the six seconds that he was pushing and 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. Yeah, it's just crazy. It's something you have to see and that's why I'm so happy we were able to 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 professional athlete. And you can see how intense it was for him and how hard of a workout it is.
I followed up with Ben afterwards and he was a little sore, and he actually mentioned a lot of times with 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 of days afterwards. I felt that 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 in 20 minutes on a bike? You're crazy. That's not real.” We hear that a lot. We have the CAR.O.L, 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, CAR.O.L, and Vasper allow you to email your results weekly to yourself, and you can see how much better you're getting. Again, you have that data. If you're a numbers person and if you're 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 in. We didn't mention this in the beginning, but I think another reason that we aligned 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 combines the two key points that we do. His like slogan is always like, what? Ancestral wisdom with modern technology, if you will. Ours is similar. Many members in our team have a functional move-not background. And so, we like to combine the most primitive movement. 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 something where we–Ben was chatting again at the event and he'd mentioned, “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, Vasper, CAR.O.L, you'll understand that it is hard, but it's a smart work, 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 —
Josh: I think it was the basketball, yeah.
Allie: I believe it was basketball. I think you're correct, but they're bringing it in there because they have these guys who–they're playing so many multiple games that year and they're running and they're jumping down in their knees, in 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 heavyweights. 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 to see. I think the NBA, the NFL thing, those teams are going to start utilizing it next. I've already seen many teams, players starting to use–what are stigs called?
Josh: Oh, the stigmability.
Allie: Stigmability. You're starting to see NBA players warming up with that before the game. And I think this fitness biohacking tag start entering the professional sports world, too.
Ben: Hey, I want to interrupt today's show since we're talking all about fitness biohacks to tell you about this really cool artificially intelligence-driven bicycle that you can just slap in your office, your workspace, your gym, your bedroom, your basement, wherever. And it's based on these concepts of the fact that you can do just a few brief. We're talking 10 to 20-second high-intensity interval training spurts during a very short workout, and it's been clinically proven to give you the same cardio benefits of a 45-minute jog.
This company called CAR.O.L, they've developed this bicycle that does all of that in just 8 minutes and 40 seconds. You don't break a sweat. Technically, this is called reduced exertion high-intensity training because you'll have a lot of easy aerobic work, then all of a sudden, it says, “Boom, go.” Walks you through the whole thing with this slick audio interface, a really motivational dashboard right on the front of the bike where you can see your power. And what happens is you create twice the excess post-exercise oxygen consumption then medium intensity exercise or endurance exercise, which means you burn fat and burn calories for twice as long post-workout, again, without the actual sweat. Sure, you're working hard a couple of times 20 seconds, but that's it, two 20-second high-intensity interval sessions, boom, you're done.
It's called the CAR.O.L, like I mentioned, the CAR.O.L. It's the world's only AI-powered exercise bike. They're giving all of my listeners $200 off, plus free shipping, plus a free one-year subscription to their workouts. So, to take advantage of this, you go to shop.carolfitai.com. That's a mouthful, shop.carolfitai.com and enter the code GREENFIELD200 at checkout. That's going to get you $200 off, plus free shipping and a free one-year subscription.
This podcast is also brought to you–all sorts of fun little hacks here. It's brought to you by infrared light, the most powerful infrared and red-light delivery mechanism that exists that's also low EMF and healthy for you. A lot of these devices, they're low-power, so you got to stand for them for like an hour to get the infrared delivery, or they produce copious amounts of EMF. This one doesn't either. It's called the Joovv. And I stand in front of mine naked every single morning because it's been shown when you do that, fellas, to enhance your sexual libido and testosterone, it's also wonderful for collagen. It's like a dose of the sunrise if you use it in the morning, or the sunset. So, wonderful for sleep if you use it at night. and all sorts of other amazing effects of this thing. If you go to the Joovv website, you can read up on all the research. It's fantastic. So, you go to joovv.com/ben. That's J-O-O-V-V.com/ben. And when you go there, if you use code BEN, you'll get a free copy of my book “Boundless” with your purchase only while supplies last. So, go to joovv.com/ben.
Alright, let's move on to the actual biohacking fitness workout that I did at SystimFit. I wasn't sore, I swear. I swear I wasn't sore afterwards. Alright, here we go.
We're here at SystimFit.
Josh: The “stim” is short for stimulus.
Ben: Yes, 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 pulsed electromagnetic 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 shorter treatment times. And you guys have a NuCalm 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.
Ben: But a lot of folks would use the PEMF for post-workout recovery for reducing inflammation, et cetera, 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. It's a really good hip-opener series on this PEMF. For the pulse per second, generally, the pulse per second on this, you want a pulse per second that's going to 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 [00:51:28] _____ 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. I know an approximate starting range is somewhere around like 59, 60. I'm going to put it at about 60.6. 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 level of hip tightness. But what's a nice thing about this PEMF is it just talks to your body and you can really identity tight spots just based on where you put the pad on your body. But once you get your frequency dialed in —
Josh: You want me to turn it up for you?
Ben: Yes. Bring it down to–I'll just tell you when. Bring it down one. Assuming it's on 58 now?
Josh: Forty-nine point seven.
Ben: It's a 49.7?
Ben: Okay. And I'll walk you through it if we need to pick up the intensity at all.
Ben: 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 map, kind of right over the SI joint, hip area. Turn it down just to slide them out. Sometimes as your body gets used to, you can begin to —
Ben: –bring it up. Let's go to one more.
Ben: 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 a one to ten scale. And then once you get settled in and you feel your SI joint, your pelvis starts to relax a little bit and you get used to the frequency, you then do a few hip rotations. You can just basically roll in one direction. And so, sometimes the stigma releases a lot of tightness in the hips that causes spasms, and perhaps sometimes, you're [00:53:27] _____ and you probably can't hear it on the camera, but my entire low back pops right there the way it wouldn't if I had done that same move and not been on this mat. And then I'll roll the other direction.
And you really feel this in the glute medius as well because we get some of those side hip muscles tend to get tight. And generally, just continue to rotate like this for a couple minutes, just to one side. And 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 of consuming, it doesn't look like you're doing too much, but the PEMF stimulus just relaxes 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 want to roll your ASIS that you can feel on the side of your hips, roll as far as you can over the pad. It's a really good stim on either side.
And 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 the tight spot and just hold it over the PEMF for a second or two to relax even more and just continue to rotate. Sometimes you could do this for longer if you have a really tight back and then you continue to do these moves. Go for good five, ten minutes or so. You come back to center. And I'll let that set for a second. A 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 your psoas, iliacus, and the general front of the hip region. So, what you do is you're going to 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 actually pretty intense over the psoas. So, I'm really feeling this one. But again, I start to rotate from side to side, and this just opens up the hips. It only takes these tiny movements to hunt down those tight spots on the left side and the right side.
And then what you can begin to do is you 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 PEMF. And again, you can do anywhere from five to ten 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 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 breathe out, let these muscles just relax, start to accept that frequency a little bit, release some of that spasm. So, you need to rotate on down a few of those tight spots.
Allie: Now, is this something that you will utilize before almost every single workout?
Ben: If the hips are tight, yeah, yeah. It's a great little warmup.
Josh: And can you maybe touch on the differences in the frequencies, the 9.9 down to the —
Ben: 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 50 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 energy, kind of a lighter release of inflammation, generally like seven and all the way up to 99. If you give your organs like thyroid, testicles, kidney, liver, any of that stuff, generally, you're going to want to be closer up to a 99 frequency.
So, that's just a basic hip series right there. I just want to stand up now. My hips just feel super loose way more free than before I got on that pad. So, it 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 and get out of bed just melts it away.
Ben: So, that's a series that I do a warmup.
Allie: It's amazing.
Ben: But also, there's five minutes and it feels amazing. Alright.
Josh: Vasper time.
Ben: So, now we've got the Vasper, which is 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 have high-intensity interval training, or it would also be called high-intensity repeat training. The protocol that we're going to do in the Vasper today is called Super 8 Fusion, which is a five-minute warm-up, what I would consider to be more high-intensity repeat training, very short exercise periods followed by long recovery periods, but the short exercise periods are really intense that alternates between 15 seconds of intensity. [00:59:47] _____ towards across a little bit.
We're doing blood flow restriction to as close as you can get to the upper part of the muscle. So, in this case, we're trying to get these thigh pads closer towards the crotch. And then the arms will go up around here. We'll go up close to the shoulders. And so, what these pads going to do is they're going to fill with ice and cold water that kind of —
Allie: [01:00:22] _____.
Ben: Yeah, that's perfect. That compresses, very similar to blood flow restriction training or Kaatsu training, compresses the arms. So, it might be a little bit lucid. Okay.
Josh: You know how to operate this, so yeah.
Ben: And then put the footpads in. So, I got these guys up. These Vaspers are pretty cool if we're getting the equivalent of a very long endurance section. Okay. So, on the Vasper, what you do is you get it set up, you choose your workout, and then these cuffs will actually pressurize. And generally, you want a decent amount of pressure. I like to really include the arteries. So, I go with a pretty high amount of pressure. It makes a little bit more comfortable, but it definitely gives you an even better effect. You can get the pressure up pretty high. So, there we go.
Josh: So, he's at 55 on the arms, 80 on the legs.
Ben: Okay. And so, then once that's all set, then you press start and you begin to move.
Allie: The best type of client. Yeah, just puts himself right in.
Josh: Yeah. It's a pretty serious occlusion there.
Ben: Yeah. You generally do want a decent amount of blood flow restricted to get the full effects of this thing.
Josh: 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.
Ben: Oh, yeah. After you start to get the [01:02:15] ______. Sure.
Josh: Yeah. And if you guys want, you can come and get the screen. That helps it all.
Ben: This is the part where I'll start to talk less because now I'm exercising.
Ben: Josh might do a little bit more talk and explain about the science here, what we're doing.
Josh: Yeah. So, as many of Ben's listeners have heard about and even the people that follow us with SystimFit, we like the 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 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 blood pulls into the muscles and it makes the nervous system think it's beyond capacity, right?
Ben: So, it's free and comfortable, pull your muscles in there. They get a lot of higher load than they actually are.
Josh: Yeah. With less effort than it would normally be, right? I always say that first two minutes feels like you just ran a mile or whatever, but it's nice also to have the cooling pad. So, the cooling pad is on his bum, his back. Even the copper plates are cold.
Ben: Yeah. That's one thing about this, and this seems like [01:03:59] _____ and you can actually get a really good workout in it and not have to shower and sweat, which is nice. You just need to get it out there once you've showered or whatever.
Josh: Yeah. And so, 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 in 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 it's something that we use as a part of our protocol here.
Ben: Oh, yeah, certainly. So, [01:04:40] _____ a little bit.
Josh: Yeah. How are you feeling?
Ben: [01:04:45] _____.
Josh: Yeah. When you're at home–you have this at home, right?
Josh: Do you use your heart rate monitor for this?
Ben: Not generally, no. I just find that if I'm strapped up to too many things, it gets distracting. So, I don't use the heart rate monitor too much.
Ben: That's not valuable to do that, but [01:05:09] ____ so many things for my body before workout, it gets more distracting.
Josh: So, he's almost coming up to his first sprint in about a minute.
Ben: Thirty seconds sprint. And then after that, a recovery period in a 15-second sprint.
Allie: I thought it was interesting last night when you mentioned that back home, you have 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 —
Ben: That's right, kettlebells, the sandbags.
Allie: On the concrete floor going around there, but he did mention the Vasper is one of his absolute favorites.
Ben: Yeah, if I were to choose one exercise by [01:05:57] _____.
Allie: How many times a week are you currently implementing Vasper into your routine?
Ben: Oh, three or four times.
Allie: Three or four times.
Allie: And how often are you doing ARX?
Ben: Pretty much never because I don't have one of those.
Allie: Oh, okay.
Ben: Occasionally if I'm at a place like this, I'll drop and do a session. It sounds good [01:06:18] _____ my sprint.
Allie: Now, he's about to get out there.
Josh: Yeah. He'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 interesting. So, this first one is 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 breathes and recovers.
Allie: And this is why he said he might not be doing that much talking there now. Yes. The Vasper takes it out of here.
Josh: It does. Sometimes with some of my high-performing clients, I'll have them put a popsicle stick or a piece of wood or something between their teeth to force them to breathe through their nose. Obviously, Ben is —
Ben: It's hard to breathe through the nose during the intervals and during recovery period.
Josh: For sure.
Ben: Yeah. Doing as you can is good.
Josh: 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 resistance is going to be a bit higher on the shorter sprint. So, we're going to see if he can get his up between the two yellow lines.
Allie: I'm so happy I'm not on there right now.
Josh: Yeah. Some people when they do the first few sprints, it's really hard for them to imagine that they're going to go to that exercise after this, right? But the thing I like about Vasper is that towards the end when the blood pressure cuff starts to release, that's when all this fresh blood full of nutrients and oxygen come to the body, come to the muscles, and you get this boost of energy, and it's like, “Okay. Sign me up for the next one.” There we go.
Well done. Two down, six to go.
Allie: And this is just his warmup today.
Josh: Yeah. So, 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.
Ben: Right. You can choose your adventure.
Josh: Yeah, exactly.
Ben: Plus, we have the arm pressure and the leg pressure completely maxed out right now.
Josh: Yeah. I don't even do that.
Ben: [01:09:25] _____ for punishment.
Josh: He's at another level.
Allie: Yeah. He's up high.
Josh: And I noticed like your recovery, you could be even lower, but you're choosing to stay up.
Ben: Yeah. I'm maybe about a little higher than suggested just because again, I like to work my lactic acid a little bit on this thing.
Josh: And I think I heard you talk about having the EWOT or the oxygen set up —
Ben: Yeah, [01:09:58] _____.
Josh: Yeah, that setup. There you go, let's go sprint. No talking in the sprint.
Allie: Come on in.
Josh: It's three down, three down. Good work. Yes. Yes. What have we got? So, 9:45, 9 minutes, 45 seconds in. So, close to that halfway point. And some of the marketing that we use, if you will, just to keep it interesting for our clients is that a 21-minute workout can enlist it somewhere around–it's hard to really quantify it, but it listed somewhere around two to three hours of training. And that's where 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's really, really going to wipe them out, at least during the workout.
Allie: Ben, how many workouts have you had a chance to get in while you've been here this week?
Ben: I work out every day.
Allie: [01:11:15] _____ came off.
Ben: No days off. That's about 20, 23,000 steps every day, just walking all my appointments in New York City. I'd take a city bike or walk.
Allie: Five seconds before the next sprint.
Josh: Icy-cold today.
Josh: He got 15 seconds, at a 15-second sprint, alternating between 30 seconds, 15 seconds, 30 seconds, 15 seconds. Yeah. Good. Good to go.
Allie: Getting after it.
Josh: It's good, yeah. Breathing it out.
Allie: 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, the “Boundless“. So, he's in New York City right now doing a book tour, if you will. So, we asked him to come in. You could put him through it. But we'll be discussing a little bit more about the book later once he can chitchat a bit more, catch his breath. We'll probably dive into a few more things in there, but yeah.
Josh: Yeah, yeah. Very good point. Also, we're going to talk about a few of the other modalities we do in the office. You want to make sure to get a good workout of him, which is what he's doing now. And then towards the end, we can discuss all the other hacks that maybe some of my listeners haven't seen or heard about or vice versa with him. So, yeah.
Allie: Yeah. I got that book, by the way, last night. He wrote a textbook.
Josh: Oh, yeah.
Allie: This isn't a book. This is a full-on textbook.
Josh: [01:13:07] _____.
Ben: Eight seconds, here we go.
Josh: That's all [01:13:13] ____.
Josh: There it is.
Allie: Downward slope.
Josh: Yeah. He's got it. So, yeah. This is serious. This is no joke, but he's crushing it. I didn't expect anything less.
Ben: Well, let's just talk to people a little more about the science behind this thing, tell them about lactic acid, growth hormone.
Josh: Yeah. Good point. So, we also like to work with our clients with Vasper for hormone optimization. I like to say optimization because some people need a boost, some people don't. And this is one good way to be on a horizontal plane, low-impact, and it's just for all different levels. So, the lactic acid thing, 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. Geanopulos has some people with different brain disorders. I have a Parkinson's client. So, we're working with many different types of people and there's so many different programs. 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.
Allie: Yeah. So, someone could come in for their first time and hop on personal fitness and hit Super Fusion like Ben is, or they could come in and start with an introductory session, kind of fill the Vasper out before they dive into all of that.
Josh: 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 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 his system now.” And so, there's not only the physical happening, but there's also the chemical happening. And then I also think it's important 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 like, “You know what, I'm not dead. I haven't died yet. It sucks, but I got a few more to go.
Allie: Yeah. 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 going to start to see a lot more of that in the fitness industry as it starts to grow. People are starting to understand the importance in how it can impact a workout by having those BFR bands or utilizing it in something like Vasper.
Ben: Yeah. I've got a couple of podcasts I've done on my show about blood flow restriction training and Kaatsu training. I interviewed the founder of this device as well.
Josh: Sebastian, right?
Ben: So, there's a few deep dives on my show. Yeah, Sebastian. And seven years ago, [01:16:36] ____.
Josh: It's a great story. From what I have seen on the 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. But yeah, this is great, this is great.
Allie: There you go.
Josh: By the way, Ben doesn't normally wear this kind of getup. We did this specifically because right after this, we're going to take him to do EMS, electrical muscle stimulation, whole-body electrical muscle simulation with our wireless device. So, that's going to be something interesting and new I think for him and his listeners. And yeah, this will be exciting. So, this is serving as a good warmup.
Allie: Yeah. There'd be a lot of knowledge, a lot of science being spoken today. Ben is on the Vasper currently, but as we've mentioned earlier, we have the CAR.O.L bike in here. He's going to be doing ARX later. He hopped on the PEMF bed to warm up. So, 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 work out smarter, 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 and get the same benefits hopping on this bike, blood flow restriction cooling pads, 20 minutes.
Josh: After he does his last sprint, I'll also touch on the thing we'd spoke about last night with the balance of it all, which is also a huge important piece to our whole methodology here. Our tagline for SystimFit is effective, efficient, and quantifiable, and that's in many different modalities. So, when you come to the studio, we've got a couple doctors onboard, we've got the fitness team onboard, 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 Allie mentioned, we'll be talking more about that as we go. Now, this is his last sprint.
And now, this is the point in which the pressure in the cuffs and the arms and legs, the cuffs, they start to release the pressure and they gradually release the pressure so that it's not too [01:19:15] _____, but this is when it feels good. I almost think that this is [01:19:19] _____. Yeah, 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. Yeah. And so, the 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.
Ben: Yeah. You could use Vasper–I talked about this on the interview with Sebastian, as a warmup for workout, but if you're just doing this as your sole workout of the day, it comes with a cooling bed you can lay on, reactivate your parasympathetic nervous system, cool down the body. So, yeah, it just depends whether you're using the Vasper by itself or after workout versus using Vasper before you go and do some other things.
Josh: And again, back to the efficient piece, knowing that you're going to spend about 21 minutes to get a huge bang for your buck, it's like signing up. And then we have people on this back to back to back. So, we've seen some abuse. This thing takes a beating, but it keeps on ticking.
Josh: Good. Alright, so we'll allow you to take your breath, let the blood get back to your limbs, and then, we're going to zap you, man.
Ben: Cool. Alright. Well, what's next?
Josh: Let's go.
Josh: 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 podcast. You utilize Marc Pro, Compex, right? I think you've used a few of them.
Ben: Uh-huh, and Neubie.
Josh: Neubie, exactly. In fact, we have access to Neubie as well. I think our guy David is here. So, what we're going to do though is we're going to do whole-body EMS. So, you're used to doing it, I believe, mostly in the legs, right?
Ben: Uh-huh, yeah.
Josh: You talk about doing it mostly on the legs.
Ben: The legs, arms, yeah.
Ben: Yeah, but a whole body will be the new one.
Josh: Yeah. So, Allie is going to be wetting it down because if you look here on the inside, you can open it out as well, we've got electrodes that coincide with all the different–the large muscle groups. So, she's going to wet that down so it conducts well. While she's wetting this down, I'm going to be taking Ben through a little warmup.
Josh: Another warmup, more of like a mobility session. So, if you don't mind, let's have you here, Ben.
Josh: Have you used a slack block before?
Josh: Okay. Cool. So, first and foremost, I'm going to take off my shoes so we're both kind of the same. I got my legs a little close [01:22:05] ____. So, what I'm going to do is make sure that before we get going that you're [01:22:11] _____ rolls, okay? So, first, we're going to start with rolling the ankles, kind of crunching out. Go different directions. 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'm going to make sure that he's nice and loose before we get going with EMS.
Alright, let's go a little bit wider here, hands on hips, just go hip circles. Dude, let's try to keep the legs straight. Good. There we go, change directions. Really nice. Okay. Let's go wrist rolls. So, what I'm doing is just working myself or working them out from the ground up, change directions so we're hitting all the joints. Okay. Let's go elbows. Nice. And this is a good time, like, instead of just sitting here going over or watching her spray this down, it's just giving you something else to do. Let's go here, shoulder rolls. Reverse it. Good. Another one here, palms up, palms back. We're going to crisscross, keep those bubbles connected to the sides. There we go. Internal/external rotation at the shoulders. Good. And let's keep it out. Yup, and spinal twist. Good.
And then last but not least, let's go to 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 forth, chin back. Good. Look left, look right, look left, look right, and circles. 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?
Josh: 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 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 slowly, then we go through a series of what we call toe yoga or toega. Alright, let's switch it now, big toes down, other toes up. Good. Now, let's go back and forth and 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, but I like to use Halo sometimes before warmup with my clients and it helps that neural pathway. It 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 jar that big toe down in the ground, other toes flat. And this is the 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. What we're doing is opening up the circulation, right? So, you see the white in his foot and a little bit of red here. As soon as he takes the pressure off, that new blood is going to flow back there. Yeah. Now, let's do the other toes. This is like having a thumbprint. You want to really push that foot down and really drag those toes under. Nice. Good. The other side. You hear that crunching? Crunch, crunch.
Ben: Was that yours?
Josh: That's mine. I needed it today. Very good. Perfect. Okay. Now, 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 hide it. I got your time. But I want you to mention to the audience what you're feeling.
Ben: A lot of work for the glute on that right side. I'm trying not to kick this guy in the head. Some work on the adductors. Yeah, there's a lot of firing in the hip joint.
Josh: 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 is 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.
Josh: When you get to the two-minute mark, he's definitely going to be fatigued in the parts of his lower body that need it most. 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 [01:27:42] _____.
Ben: Yeah, definitely in the glutes. Yeah.
Josh: Good. So, you're at 102. So, you got a little bit longer to go. And also, it's important to make sure that the leg is bent so that it's more muscular, it's not joint on joint. It wouldn't be too terrible if he 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. Good word. 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. Now, we need to bounce it, toss it to you, but this is going to 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 it straight. You got 10 seconds to go. Good. And five, four, three, two, one, relax.
Josh: Okay? Let's do the same thing the other side, and it'll be ready to suit you up, man.
Josh: So, what did you feel at the most?
Ben: Oh, like I said, the glutes on the hips.
Josh: Okay. Here we go, left side. So, we got Jacobs even in the background. He also is one that does a lot with us with the EMS. So, he's here for moral support. Good. Ben is rocking it. This looks a little more stable. I spoke too soon. So, you're 30 seconds in. This is a very, very simple device. The idea behind it is very cool. There's three plugs on the bottom of this foam. And so, as you get better, 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.
Ben: Good training for a slackline, too.
Josh: Yeah, exactly, exactly.
Ben: I have to get one of these.
Josh: Yeah. So, Jim Klopman is the founder and creator of this, and he started out with the slack block. He actually has a product called the SlackBow, and it's like a big bow that has a slackline 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.
Ben: What's his book?
Josh: I forget what it's called. Forgive me, Jim. Yeah, I'll think of it.
Allie: It's crazy because watching it just looks like simply balancing. But when you're on that —
Josh: Oh, yeah.
Allie: –completely different.
Ben: It is hard.
Josh: Yeah. Alright, you got 12 seconds to go. And so, the idea of doing this during the warmup, before warmup is just to make sure that everything is firing, the muscles will warm. Three, two, one. Okay. Alright, good job, Ben. Okay. So, now, let's go ahead and get him suited up. You're going to put the pants on.
Josh: It's nice and wet. Hopefully, the water is warm for him.
Allie: So, better than next door.
Ben: Okay. Definitely wet.
Josh: Yeah. And the idea there —
Allie: Yeah. It's interesting to figure out what —
Ben: Here you go. Why don't you go for it?
Josh: The idea for 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 —
Josh: But again, it's kind of another level, right? It's like you don't want to do a first-time client with the BFR bands with this because it's almost [01:31:56] _____. It's going to take some time to get adjusted to this. Alright, you feel like a superhero?
Ben: Oh, yeah. On the Avengers.
Josh: Cool. 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.
Allie: Let's go and tuck some of these wires underneath.
Josh: So, for the workout, what we're going to do is take him through, again, another warmup. 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, Allie, you go ahead and start it.
Allie: Mm-hmm, yeah.
Josh: So, we're going to have you just kind of run in place.
Josh: 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 tube here, this is our consumer suit, there's no need to at this point. So, if we really wanted to highlight that, I can have him 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 he's turning on. So, now we're going to look for feedback from Ben.
Allie: Starting with the lower body quads, hamstrings and glutes should start to feel something.
Allie: I'm going to turn you up a bit.
Josh: So, this is the very important time because now, the person in the suit feels something. And I like to use EMS as a way to make someone more aware of their body.
Allie: Give me a one when you're about like a 7 or an 8 out of 10.
Josh: So, if you look at him how he's moving, that means he's getting close to tightness, muscle tightness.
Ben: Yeah, that's about it right there. So, it's getting hard to move.
Josh: Yeah, it's enough.
Josh: You see that. So, Ben is very lean. So, his level is going to be a lot different than, say, my level.
Allie: Yeah. How's that lower and upper back starting to feel?
Ben: I can start to feel a little bit.
Allie: Give me that one whenever it's good.
Ben: It just turned off. There we go.
Allie: So, again?
Ben: Yup. Jumping jacks?
Josh: Jumping jacks, yeah.
Ben: That's good.
Josh: I just want to keep you moving because again, when it comes to the science, what's happening is is having Ben do exercises is the voluntary contractions.
Allie: How are those traps feeling, Ben?
Josh: The device is providing —
Ben: I can feel them a little bit.
Josh: –involuntary contractions. So, the two together is going to give him the utmost capability his body can handle. So, that's important to know.
Allie: Okay. Now, abs. Abs can be sensitive. How are those abs feeling?
Ben: I can feel it.
Allie: Is that good?
Ben: I think so.
Josh: Nice. Let's come forward just a bit, Ben.
Allie: Chest and arms now.
Josh: Let's go curl, tricep extension, curls, kick back. And again, right now, we're getting the levels set so that we know that he's okay. He can handle it.
Ben: I can feel it.
Josh: 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 listen to him for years now. So, I'm like, “Okay, I got it.” Good. How's it feeling, Ben?
Ben: I can feel it.
Allie: Can you feel it go up or down?
Josh: Alright. 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 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?
Josh: So, we're at 33 Hertz, which is a lower to mid-frequency, which I like to use personally for warmup, okay? And then we go for, let's say, for strength or explosiveness. We would go much higher on the frequency, but we would have a contraction period and a relaxation period. So, the lower we go, we can do like a constant contraction. Alright? Good. Let's go push-ups, Ben. So, 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 them a chance to 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 your strength program. And I like to do that with 20 seconds on, 10 seconds off, okay? Breathe. You feel okay?
Josh: Alright. Last thing, let's have you do 20 crunches.
Ben: Okay. Just like standing crunches or —
Josh: Yeah, you're doing standing crunches, yeah, standing crunches. This is also a good time for Ben to say, “You know, turn up the abs” or —
Ben: You can turn up the abs a little bit.
Josh: There you go. And this is really important because one of the few times that clients say to me, “Hey, turn up my back,” or, “Turn down my glutes.” And we love to say that this is not a replacement for exercise. This is a complement to exercise. So, when we use this, 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?” That's not what we're doing here.
Josh: Okay. Very good. Okay. I think that's good enough. Alright, take a breather. Let's get him some water and let's change to the next program. Alright. So, Ben, what they're going to do now is change you to 65 Hertz.
Josh: 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 things first, I'm going to have you do a kettlebell squat. So, feet turned out, hips back. We're just tapping, standing up and squeezing for that 20 seconds.
Josh: Okay? We're going to do five rounds of that. During your 10 seconds, breathe or run in place. Okay? So, we're here.
Josh: And now she's going to turn it back up to where it's a comfortable level because now it's deeper. So, we got to be careful here. Yeah.
Allie: Yeah. Slowly going up. Just give me a one.
Ben: You just can't go up on everything almost?
Ben: What do you want me to get up to, getting like a seven and a half, eight?
Josh: About a seven or eight, yeah.
Josh: Yeah. And this is important because you're an athlete, right? Athletes know how to contract their muscles voluntarily, properly, right?
Josh: If we go too much on this, plus your contraction, then it gets to a point where you just ease up.
Ben: Yeah. Right.
Josh: Okay? So, seven is probably good.
Allie: How's that feeling?
Ben: Pretty good. Probably a little more in the legs, I would say.
Josh: So, he's feeling it everywhere. And when the next cycle comes, that's when we'll start our five rounds.
Josh: Alright. Normally, we'd have music going but —
Allie: Quick rest right now.
Ben: What's that?
Allie: Quick 10-second rest.
Josh: So, he's on a pause right now. So, he's feeling good. 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. Two, three, four, five. As soon as you feel it go off, that's when you take your break. Six.
Ben: Go up a little bit more intensity.
Josh: That was six reps. Let's try to get to eight.
Josh: This is round two. And you can see that, right? You see that little–right? Good. Two, three, four, five. I'm going to add to this. Six, seven, eight. Yeah. Good. That was [01:40:34] ____. Okay. Now, let's have you step on the [01:40:37] ____, give you a little bit more sensory input to the feet. Now, 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.
Ben: Those are [01:41:00] ____ body turned off.
Allie: Upper body?
Ben: It feels like it turned off, like, [01:41:04] _____.
Allie: I'll turn them up a little bit.
Josh: Traps, yeah. So, if the electrodes come off during your movement, they'll automatically shut off and restart during–there we go, there we go. One, [01:41:16] ____ back. Good. Two, three, four. Good. And you can turn him down on this one, this last one, turn him down. That's five reps, five rounds, five sets. Good. Alright. Next, we're going to go bodyweight.
Male: Brace yourself.
Josh: Brace, brace.
Ben: What's that, brace myself?
Male: Yeah. There you go. Alright.
Josh: 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 —
Josh: Okay? So, it's down?
Josh: Good. Okay. Next, we're doing the bodyweight push-ups, okay?
Josh: So, let's lift this back a little bit. Alright, and —
Ben: With all my hands on this mat?
Josh: Yes, please.
Ben: To narrow grip push-ups?
Josh: That's right.
Josh: 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. One, two, three. We're going to do five rounds here as well. Four. Now, we could turn up the chest 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 looking and wondering what is he feeling, I like to compare it to a cramp, but not quite a cramp. 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 the next day, you're 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 Allie is 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 get our group of 12 people. This is the last set. We got a group of 12 people with one iPad and one trainer doing a bunch of different random exercises. Hips up a bit. We're getting at two, three, nice, four.
Good. And then we'll turn this down, whatever he's finished. Good work. Okay. Let's move the mat, take a little breather. We'll have you in your back next.
Josh: Your head is about where your feet are though. Okay. This is going to be a fun one, so we're going to work the core now. So, we'll turn the core up, lats up. Alright.
Ben: [01:44:05] ____?
Josh: Yes, sir. Alright. Now, this is when it gets fun, okay? We're going to [01:44:12] _____. Good. Okay. I want you to catapult it from the back. Good. Got it? So, you guys good with the angles here? Alright. When it's on —
Josh: Look at me so I know when it's going, would that be okay?
Josh: Let's do a little test real quick. Let's just see how hard you do. Yeah, you can go ahead.
Josh: Yeah. Catapult it from the back. So, as soon as you come up, throw it, like that. Yeah. Even sooner on the throw. Yeah. A little sooner. Good. There you go. Okay. Relax. Is it on?
Josh: Oh, it's good. Okay.
Ben: Get a little bit more.
Allie: A bit higher?
Josh: Alright, go ahead.
Ben: [01:44:48] _____.
Ben: That's all.
Allie: Yup. Quick pause.
Josh: Yeah. So, I'm relying on you because I don't feel anything. I probably should have suited up. I got my own suit. I should have suited, too. One, two, good, three, four, nice, five, six. Good. Breathe. Three more rounds. Breather. You're still feeling it over there?
Allie: How does the abs feeling?
Josh: Good. Breathe. So, this work we're going, you guys feel free to pipe in as well. Allie, you're mic'd up.
Allie: Yeah. Well, yeah. 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 push-ups all of a sudden becomes an entire workout. So, like Josh said, this isn't meant to replace other workouts. This is meant to be an enhancement to what you're already doing.
Josh: Two more rounds, Ben. So, after this, just so everyone knows and so Ben knows, we're going to do just one more series of exercises in the cardio mode, endurance mode because then we're going to go to ARX afterwards. So, I don't want to crush him. I wanted to be able to walk tomorrow.
Ben: I want to play [01:46:49] ____.
Josh: Breathe. Here comes the last one, Ben. And then we'll go to either 21 Hertz or 4 Hertz. We'd go between two different series of endurance. So, we get a higher oxygen output, oxygen consumption with our 21 Hertz or 4 Hertz, and that would be a constant contraction. So, I'm going to have you do some bodyweight exercises that get your heart rate up.
Allie: Good work.
Josh: Good work, good work. Breather, breather. Let's get him some more water. Good work, Ben. So, next, ben, we're going to do just a few jumping jacks. We want to [01:47:38] _____ things like that. So, you get the heart rate up. And also, this will be cool to see. You might want to come in closer when we get this up, so you know how we had you at about 70% for the strength. When we do the cardio, I want it to be like 100%. I want it to be as much as you can take.
Josh: And it's going to make you winded and we can do–it's almost like Vasper. You can do a series of exercises, but your body's going to feel like —
Josh: It's okay. It's the part that won't make you sore.
Josh: You ready?
Josh: Alright. So, the first exercise, Ben —
Allie: It's going to be light right now. I'm going to start turning it up.
Josh: And it's inverse the timing on it.
Male: Well, it's on 60 zero. You wanted something else?
Josh: Oh, sorry. Yeah, you right, yeah, 60 zero. Perfect. Thank you. So, as soon as he gets up–is he on 21 Hertz?
Josh: So, let's take him to–if you can go to 100, let's see. So, you're going to start to see —
Ben: The abs are really showing up.
Allie: Abs, you're feeling it, Ben?
Josh: So, he might be a 4 Hertz guy then.
Ben: Everything else was doable.
Josh: Between the two settings, we have to kind of —
Allie: How are you feeling?
Ben: A lot.
Josh: Yeah. Let's change to 4 Hertz. So, some people respond better to 21 Hertz, 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 is going to be a 4 Hertz guy.” And then you're going to see–so the goal is just trying to get you to expend more.
Josh: Okay? So, here comes again.
Allie: [01:49:16] _____ it's going to feel completely different, 4 Hertz. We're going to start taking it up.
Josh: 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.
Allie: How's it feeling?
Ben: It feels good.
Josh: What's his number?
Male: He's at 90.
Allie: He's at 90 right now.
Josh: I like it. See, it's a quick little —
Ben: This isn't too bad right here.
Josh: Alright. So, eventually, we'll get you to 120, but right now, 100 is good. Alright, so we're going to run in place, high knees, high knees. One, two, three, four, five, six, seven, eight, nine, ten more, ten, nine, eight, seven, six, five, four, three, two, breathe. Alright, this is fun now.
Ben: You could turn up a little bit.
Josh: Go to 120 if you can.
Ben: I don't feel that much. Yeah. I feel, but it's not too bad.
Josh: Good. Yeah. This is the guy who just maxed out on Vasper. So, yeah, let's go all the way up. Alright, burpees. Hands up, hands back. You can skip the push-up.
Josh: And just watch the–let me–this is the same.
Ben: Okay. Just burpees, not a push-up?
Josh: Yup, exactly. Good. One, you got 20 reps, two, three, four, five, six. I did say I was going to take it easy, right?
Josh: Seven. He's killing it. Eight.
Allie: Yeah. You have Jacob over here near me. I'm going to turn it up.
Josh: Nine, 10. Allie and Jacob are probably known to be the toughest on this. I guess I'm too nice. Eleven, twelve. Keep me on the count because sometimes I forget to count. Thirteen.
Allie: I think that was eight.
Josh: Fourteen, six more, 15, 16. We'll give you a break after this.
Allie: Good work.
Josh: Seventeen, 18, 19, one more. Good. Breather, turn it down a bit, breather. One more exercise, Ben. Breather. I call this kick-throughs. So, it looks like this. You want to go as quick as you can, 20 reps, as quick as you can.
Allie: Like you're breakdancing.
Ben: Now, go.
Josh: Turn backup, [01:52:01] _____ plank. So, let's get Ben like this. Let's get knees closer to hands.
Ben: Oh, okay.
Josh: Yeah. And then you're rotating this hand all the way up, okay?
Ben: Like that?
Josh: Across your hand, yeah.
Six, seven, work, work. Eight, nine. We got 10 more. Ten, nine, good, eight, seven, six —
Allie: Good. He's now on breathwork.
Josh: Four, three, two, and one. Good. Take it down. Let's go to relaxation one, relaxation one. Sorry, two. That's 100 Hertz, right?
Allie: Mm-hmm, two.
Josh: So, let's have you lie down, Ben, on your back.
Josh: Now, in a normal situation, 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 a profile, finding out what your levels are, how you respond to what, and then we check in with the client. We usually say within 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?
Josh: 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 ARX, right? If a person wants to improve their endurance, we'll change that protocol. You can actually do the endurance program much more frequently than you would be able to do the 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?
Josh: 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 set up, they're always like, “So, how many times a week can I do this?”
Allie: Yeah. And they become addicted.
Josh: And we're like, “Okay. Relax.” Right? What are your goals again?
Ben: Yup. I'm feeling pretty recovered.
Josh: Alright. So, now, we're going to go from here to ARX.
Josh: Alright? So, you can slip that off. Good work. This is the fun.
Allie: This is going to be a good one.
Male: I'm going to do EMS in here.
Allie: Yup. It's going to put it on six seconds on, six seconds off.
Josh: I don't know if you want to put your shoes on, but when we do the rails, sometimes it's a little aggressive on barefoot, but up to you.
Ben: Yeah, if you think it's going to be problem. I'll go put my shoes on.
Josh: Okay. Alright. So, let's have a sit.
Josh: I'm ready, ARX. Ben has covered it, adaptive resistance exercise. We're going to do —
Ben: A long toss [01:55:35] _____.
Allie: According to sport, and then I'm [01:55:38] ____ over.
Josh: So, I'm just taking you through the [01:55:42] ____. So, I don't know if you need to catch this or not, but what we're going to do with all the exercises available here–so we've got six exercises. We're starting with chest press, moving your leg press, roll, torso flexion, calf raise static, and then torso extension.
Josh: Alright? And then the way I like to set it up here, Ben, is we will do five reps. We're going to set positions. And then I like the timing to be six seconds travel time both directions with —
Allie: And we're going to go 25 Hertz?
Josh: With zero pause.
Josh: That's how we do.
Josh: Sixty-five. Actually, no, go 75 with him, 75. So, bottom of the chest press about here.
Josh: Okay. And let's go feet on the ground on the first one.
Josh: Alright. So, we confirmed that, and then the finished position is the opposite direction, arms almost locked out, but not quite.
Ben: Probably a little bit more than that. There.
Allie: And before we get started, I'm going to turn it on to make sure everything feels good.
Allie: It's going to come on real quick, nothing too crazy of.
Josh: So, what Allie is doing right now is she's going to match up the timing with the ARX. So, I said it for six seconds of travel time both directions because the eccentric part of this motion is going to be so powerful. We don't need to have the contractions of the EMS on during that time. We're only going to have the contractions on during the concentric phase. 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 resistant, okay?
Ben: Yeah. Got it.
Allie: How's that feeling, Ben?
Ben: Good. Go a little bit.
Allie: Going to go pull a bit higher?
Josh: Alright. 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.
Ben: Yeah. You can get a little more if you want to.
Josh: Okay. Do one little test here. You got to pause. Let me know when you're ready.
Allie: Pause, yup.
Josh: Ready? Okay. So, it's going to move into position and then it's going to give him a countdown. He's not doing anything until the countdown. Allie is going to time this perfectly. So, this is set four seconds. She's going to hit set. And go. Come on, Ben, go to work, go to work, go to work. Good.
Allie: [01:58:09] _____.
Josh: Now he's resisting. EMS is off. So, this is measuring his force both directions. [01:58:20] _____, good work. Nice. You got three. Good, good. Breathe, and three, two, one, and relax. Breather. Well done. So, now, for the audience, here's what Ben just did, which is insane. First of all, good job.
Josh: 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. Wow, 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. 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. Alright. Now, we move on to leg press. So, same kind of concept. You're going to be pushing and resisting. I'm going to move the seat back.
Allie: On the iPad, we're turning his legs up and finding 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.
Josh: So, feet up, please. And so, I like 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?
Josh: Yeah. Finish position? I want to make sure we don't need to get close to lock out because I've seen and heard of some bad situations. So, let's stay there. Okay? So, that would be fun. He's holding onto the handles. He's going to be stimulated. We've got a little bit more now on the lower body, and it's going to move into start position. We're going to ask Ben to push through his heels, try to activate those glutes, hamstrings, core. Go, go. Good work. Resist, resist, resist. Nice. Good work, good work. Here it comes, resist it. Try it for those heels. Good. Two down. Good, Ben. Two to go.
Allie: Last strip.
Josh: Good, resist. Three, two, look at the shape, one. Good work, good work. So, clearly, the legs can handle more force, produce more force. So, the output total was 3407. 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 Ben 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, try to determine how much of improvement he has. Very good for bone density, mostly because there's not many other ways that I can think of to get this much force other than [02:02:47] _____, but this is kind of doing both motions, right? So, let's go see forward, please, on this one. I know Ben has done this before. We're doing it the way we do it here so that we can get the protocols in —
Ben: I haven't done this before. The ARX is not something I use much.
Josh: Got it.
Ben: So, it's been a long time since I've used one like this. So, if we can go on the rails on this one. Yeah. Back in the seat. Arms straight at the beginning, yeah.
Josh: 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.
Ben: A little more.
Josh: A little more in?
Ben: Yeah. I have long arms.
Josh: How's it?
Josh: 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, are you ready?
Josh: Are you ready?
Josh: Alright, here we go. Here's our countdown. Pull, pull, nice and strong. Very good. Very good.
Allie: Good. Get it up there.
Josh: Nice. Cool, right there. Rep four, hang on. Good.
Allie: Last one. Crush it.
Josh: Let's go for the last one. Hang on, hold it, hold it. Three, come on, two, one. That was your best one. Well done, well done. Amazing, amazing. I have to say that this is also an unusual thing. 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 Allie 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. Alright. Torso flexion. Forward. Arms locked out. Catch your breath.
Josh: Sit back. And then feet will come [02:05:41] _____. Arms locked out. Okay. How's that for a start?
Josh: Okay. And then from there, go ahead and show me you coming forward, pushing forward, pushing forward.
Ben: Oh, pushing forward.
Josh: Yeah, yeah. About right there. Absolutely, right there. Okay. Yup. So, this is a push, okay?
Ben: Mm-hmm. Push it forward?
Josh: Yup. Push and then stay forward.
Josh: Good. There we go, there we go. Yup. Good. Now, stay forward. Yup. You can use that strong core.
Allie: Good. Get it up there.
Josh: Nice, nice. That's to finish the rep two. Here's three. Dig, Ben, come on. Dig, dig, dig. Now, stay forward. Tighten that core.
Allie: Get it up there.
Josh: Good, rep four with this thing. Last one, last one. Stay forward. That was the best. Good work. Wow.
Josh: Sit forward, please. Let's go.
Ben: Yeah. I get it. Cool. I get it, yeah. Alright, it works well.
Josh: Okay. This is when we go static.
Josh: Okay? So, for the calf raise, we do static, heels hanging off. I'll bring them for you.
Ben: [02:07:37] _____.
Josh: And the idea here is to push for one minute.
Allie: We're going to leave the EMS off or do you want to put them on the calves?
Josh: Oh, yeah. EMS off on this one because we don't have them connected yet. So, let's go. Toes up.
Josh: And then I like this for your legs to be slightly bent.
Ben: Good. Heels hanging off?
Josh: That's right. Yup, that's good. And then I'm sure you get this, but I'll explain anyway. Don't lift your heels, push your toes.
Josh: Okay? Alright. So, here we go. Once you get going, you're going to see a timer up here. 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 peak out, okay?
Josh: Here we go. Yeah. Good work. Nice. Fifteen seconds in. This is great because it's leveled out. It's good.
Allie: Good. Halfway.
Josh: Good work. Good work, Ben. So, this is measuring his core, but it's also challenging him a bit, too. He's kind of giving back. You got 15 seconds to go, Ben.
Allie: EMS is turned off during this one. So, we could also attach [02:09:31] ____ to his legs and turn this thing on for the slope.
Josh: Five, four, three, two, one, and stop. Good work. Five thousand pounds of force generated. Good job. Breather. Last exercise.
Josh: Okay. Sit back, please.
Josh: So, this exercise might be my favorite one. This is the torso extension in the opposite of the flexion, right? So, chest [02:10:03] _____ to start up here. Nice, tall chest. Yeah. Feet are good. I think I'm going to pull you 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 last in this one with the EMS. We're going to get that last low back and abs, and then you're just pulling and hanging on. Alright. You ready, Allie?
Josh: There you go, there you go, there you go. Perfect.
Josh: There you go. Nice. Stay back, stay back. Good job. Two, three. Yes, sir. Relax.
Allie: Get it up there.
Josh: Even better. Nice.
Allie: [02:11:15] _____ he keeps going.
Josh: Good work. Hang on, hang on.
Allie: Get it up there, get it up there.
Josh: Three, 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.
Josh: So, 6 minutes and 13 seconds, if 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 6 minutes and 13 seconds.
Josh: Right? That's not considering EMS firing as well, okay? It took about 14 minutes to do all the settings, but if you had your settings set, it would be very, very quick. So, good job.
Josh: It's crazy?
Ben: That was all cool stuff. I love it, I love it.
Josh: You crushed it, man.
Ben: So, after the complete showdown that you just heard, we actually headed across the street from SystimFit 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/nycbiohack. 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 at BenGreenfieldFitness.com/nycbiohack.
Well, thanks for listening to today's show. You can grab all the shownotes, the resources, pretty much everything that I mentioned over at 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 hormone, 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, helped to make this podcast happen and to generate income that enables me to keep bringing you this content every single week. When you listen in, be sure to use the links in the shownotes, use the promo codes that I generate, because that helps to float this thing and keep it coming to you each and every week.
In this special episode, recorded on-site at SystimFit in New York City, you'll get to hear (or watch if you check out the video below) me go through a series of advanced workout biohacks that reflect what the future of fitness and gyms may one day look like—including how to deliver massive fitness results with a minimum effective dose of exercise, combining cold thermogenesis with exercise, blood flow restriction training, electrical muscle stimulation (EMS) using full-body suits, ozone sauna therapy for recovery, and much more!
The good folks at Systimfit were kind enough to host me for this episode during my recent trip there in January of 2020. SystimFit makes working out shockingly efficient and effective by giving users the benefits of a 90+ minute workout in only 20 minutes. One of the only whole-body EMS systems to be cleared by the FDA for consumer use in the United States, SystimFit safely contracts all major muscle groups at a rate 85 times higher than the average workout. Scientifically based and bespoke to each client and their needs, SystimFit sessions are designed to crank up the intensity of conventional workouts, allowing users to reach their goals faster, safer, and more effectively—no matter their fitness level.
SystimFit co-founder, Josh Holland, who you will hear in this episode, is a holistic, nationally-certified, accomplished celebrity trainer and fitness expert who utilizes his strong knowledge in exercise science, biomechanics, nutrition, and ancestral health to develop proven techniques and programs. Having transformed the bodies of a host of celebrities including Madonna, Oscar Isaac, and Roger Waters, Josh has been responsible for the health and wellness of many notable people in the worlds of business, fashion and entertainment. Some of Josh’s qualifications include: NASM CPT, Certified Whole Body EMS Trainer, Technogym Master Trainer, Primal Blueprint Expert, MovNat L1, CrossFit L1, M|WOD Movement & Mobility Specialist, and CMS (Certified Micronutrient Specialist).
In this episode, you'll discover:
Part 1: “The Ben Greenfield Experience” from the Walk the Talk Podcast…6:00
-How Allie snagged Ben for a session at SystimFit…7:00
- Multiple bloggers and podcasters reached out to Ben
- Steve Geanopulos (Dr. G)
- Allie reached out via email andInstagram…and text messages
- Sold the community aspect; not just a podcast appearance
- BGF podcast at The Assemblage
- Ben visited SystimFitone year to the day after Allie moved to NYC
- Collaboration vs. competition; no strings attached referrals to help clients
-Allie and Josh recap The Ben Greenfield experience at SystimFit…21:30
- Full Vasperworkout as a warm-up
- EMS20-minute session (Check out this article to learn more about various EMS devices I've used)
- ARX(adaptive resistance exercise) workout (use code BEN $500 off shipping and installation)
- Extremely intense; 1 time per week is recommended
- Effective, efficient, quantifiable
- Truly a full workout
- Ben's motto “Ancestral wisdom and modern science” is similar to SystimFit's philosophy
- Workout out smarter, not harder
- ARXdevice is now being used by Gonzaga University basketball team, perhaps soon professional sports teams
- Book: The Body Electricby Robert Becker
Part 2: Ben's workout at SystimFit…49:50
-Hip opener series on the PEMF table…50:39
- Want mild discomfort in the hips
- EMShelps to release tightness in the hips
- Do longer session for tighter muscles
- Use the warm-up any time the hip or lower back muscles feel tight
- Differences in frequencies:
- Lower frequencies better for acute injuries
- Mid range for general release
- Higher range for organs, stimulation, etc.
-The Vasper session…58:40
- Super 8 Fusion protocol
- 4 key modalities:
- Arteries allow blood into the muscles; veins are restricted
- Muscles feel like they're under more stress than they really are
- Vasperis the biohack Ben would choose if he had to choose just one
- 21-minute Vasper workout is roughly equivalent to 2-3 hours of training
- Hormone optimization w/ Vasper
- BGF podcast w/ Sebastian Wasowski, CEO of Vasper
- BGF podcast on BFR
-Whole-body electrical muscle stimulation…1:20:45
- Begin with rolling ankles, wrists, elbows, shoulders, chin, neck, etc. to stimulate circulation
- Slack blockfor 2 minutes
- Lots of stress on glutes, adductors
- EMSis used as a means of acquiring feedback from the body
- Exercise is voluntary contractions; device provides involuntary contractions
- Sensation from EMS is similar to a mild cramp
- Multiple people can do different protocols simultaneously
- The goal is to damage the muscles; recovery is the physiological effect desired
–ARX (adaptive resistance exercise)…1:55:16
- ARX is done with EMS
- Concentric mass: 347 lb. of force
- Output: 1747 lb. goes through the body
Ben's Full Workout at SystimFit:
After the workout at Systimfit, Ben visited La Casa Spa in nearby Manhattan where he experienced a HOCATT machine for the first time. Here's some video footage of the experience.
Resources mentioned in this episode:
– BGF podcasts mentioned:
- The Assemblage in New York City
- Blood Flow Restriction (Kusha Karvandi)
- Sebastian Wasowski of Vasper
- My Podcast with Dr. Steve Geanopulos
– Dr. Steve Geanopulos (Dr. G)
– EMS devices Ben uses:
- Marc Pro(use code BEN for a 5% discount or the option to pay in 12 payments)
- Neubie(use code BEN for $1,000 off the purchase or $100 off the monthly rental payment for 6 months)
– ARX (use code BEN $500 off shipping and installation)
– Magnesium for recovery
– Book: The Body Electric by Robert Becker
– Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BEN10.
– Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20.
– CAR.O.L: Clinically proven to give you the same cardio benefits of a 45-minute jog in under 9 minutes, with only 40 seconds of hard work. Receive a $200 discount off your CAR.O.L bike when you use discount code: GREENFIELD200
– JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive my brand new book, Boundless absolutely free!