Published December 2018 on YouTube

923: How to Use Static Holds to Improve Performance & Gains, the Best Time to Start a Cut, the...

1. <Untitled Chapter 1>

Sal, Adam, and Justin have some fun discussing holiday gift ideas and detaching from media before diving into fitness questions. They also mention some supplement companies like Four Sigmatic and Ned for those interested in trying new things for their health.+

2. Defining Fitness

Sal and Justin discuss the importance of defining fitness and how it can impact your workout routine. They delve into the philosophical aspect of fitness and offer insights on how to approach it.+

3. Mindset and Detachment

Bulking and Mindset:Sal and Justin discuss when to stop bulking and start cutting, while also exploring the differences between the "you versus you" and "compete to win" mindsets. They also share ideas for stocking stuffers that aren't just candy.+
Skinny Dipped and Santa Shrooms:Sal, Justin, and Adam discuss the deliciousness of Skinny Dipped almonds and how they make a great alternative to candy for Halloween. They also mention the book "Santa Sold Shrooms" by Four Sigmatic, which explores the role of mushrooms in Christmas traditions.+
Sensitivity to Natural Supplements:Sal, Adam, and Justin discuss how eliminating caffeine and other mind-altering substances from their routines has made them more sensitive to the effects of natural supplements like cordyceps and Ned. They also touch on the downsides of relying on stimulants and the importance of taking breaks from them.+
Detaching for Happiness:Adam and Sal discuss the importance of detaching from things that may be taking away from your quality of life, such as supplements or foods. They also touch on the psychological benefits of fasting. Joey Desina's statement that people become happy from taking things away is highlighted as a key insight.+
Detaching for Mental Clarity:Sal and Adam discuss the benefits of detaching from things we are attached to, whether it be food, exercise, or technology. They explore how fasting and camping can provide mental clarity and detachment, and even consider investing in a campground.+
The Cost of Living:Sal debunks the myth that it's more expensive to live today than before and explains how we've become our things. Justin shares how people are seeking to decompress and get away from everything.+
Electronic Fasting:Adam, Justin, and Sal discuss the idea of electronic fasting, disconnecting from technology for a certain period of time. They reminisce about the times before cell phones and the internet and wonder what it would feel like to be completely disconnected for ten days. They predict that electronic fasting will become more popular and necessary for people in the future.+
Social Media Impact:Sal discusses the impact of heavy social media and screen time on children's brain development, citing a study that found premature thinning of the cortex in young children who had heavy smart device and video game use. Jordan Peterson advises people with anxiety or mild depression to get off social media and stop watching the news, which can cause a different state of mind.+
Smart Devices' Impact:Sal and Adam discuss the impact of smart devices on children's brains, while Justin shares his concerns about the potential loss of critical thinking skills due to over-reliance on technology. They acknowledge the difficulty of breaking free from this dependence, but emphasize the value of disconnecting from electronics.+
Electronic Fasting:Sal, Adam, and Justin discuss the negative effects of excessive screen time on children and adults alike. They compare it to processed foods, which were once seen as a solution to a problem but ultimately led to an unhealthy lifestyle. They suggest electronic fasting as a way to combat this issue and promote better health.+
Unplugging for Creativity:Sal challenges the group to unplug from their phones to spark more creativity during their creative work sessions. They discuss the negative impact of phone usage on their productivity and agree to limit their social media use to specific times of the day.+
Backlash and Brand Loyalty:Adam, Sal, and Justin discuss the potential backlash from the wellness community after a big company acquires a wellness brand. They also talk about the importance of brand loyalty in the wellness market and how big companies need to maintain the purity of the brand to avoid backlash.+
Corporate Takeovers:Sal, Justin, and Adam discuss major corporations investing in the health and wellness industry, with Sal preferring established companies like Kraft Heinz to buy out smaller health food brands. They also touch on the tobacco industry's potential move into the cannabis market and Disney's domination of various entertainment sectors.+
Netflix's Content Strategy:Sal, Adam, and Justin discuss Netflix's content strategy and the importance of creating original content to compete with other streaming services. They analyze some of Netflix's recent hits and flops and share their thoughts on what makes good content.+
Disney's Artistry:Adam, Justin, and Sal discuss how Disney has mastered the artistry side of media and how they pay close attention to fan response. They also talk about how Disney has been able to become as big and powerful as they are without being demonized.+
Disneyland's Secret Bars:Adam, Sal, and Justin discuss the secret underground bars at Disneyland that serve alcohol and the efficient parking structure at the park. They share their experiences and how magical it is for adults.+
Disney's Next-Level Service:Adam shares his experience of the exceptional service at Disney, including the non-staff uniformed personnel who blend in with the crowd to keep things clean and make guests happy. Sal shares a rumor that even the US government consulted with Disney on their security and surveillance methods.+
Isometric Training Protocol:Justin explains that isometric training should follow a strength protocol, with five to fifteen second holds for each rep. There isn't much information available on hypertrophy training with isometric exercises.+

4. Isometric Training Strategies

Justin, Adam, and Sal discuss the different ways to use isometric training to improve strength and endurance. Justin believes that the best usage for isometric training is for strength or force production. However, Adam challenges this and suggests using isometric holds for endurance-based training. Sal applies the same philosophies used in other forms of training to static type training.+

5. Plyometrics

Sal shares his tips on how to improve explosive output through pliometrics. He recommends doing as many sets as possible until you feel your force production start to decline, which is usually around three or four sets. The goal is not to do pliometrics to fatigue, but to improve explosive output.+

6. Static Holds Benefits

Static Holds:Sal, Adam, and Justin discuss the benefits of static holds in training for endurance or explosive ability. They also explain how to use static holds to maximize connection to portions of reps and intrinsic force production. While static holds don't cause much muscle damage, they can fatigue the CNS.+
Static Training Benefits:Justin and Sal discuss the value of static training and how it can complement traditional resistance training programs. They highlight the benefits of using static training for assessments and identifying areas of weakness in force output. Sal also brings up the historical significance of dynamic tension training and its value in building strength.+
Injury Prevention:Adam, Justin, and Sal discuss the importance of injury prevention in fitness. They suggest incorporating isometric holds and isokinetic movements to enhance motor control and maintain muscular tension throughout the entire range of motion. They also provide examples of how to use these techniques in regular training, such as holding a weak position for 5-10 seconds and squeezing muscles at the top of a movement.+

7. How Do You Define Fitness

Defining Fitness:Adam shares his insights on how people tend to define their fitness by their reflection in the mirror. He emphasizes the importance of understanding what health and fitness truly mean, and how it's not just about the way we look.+
Defining Fitness:Adam and Sal discuss the importance of defining fitness for oneself. They highlight that fitness is a personal question and can mean different things to different people. They emphasize that health is an important aspect of fitness and encourage listeners to evaluate their fitness capabilities based on their stress levels, energy levels, sleep, sex drive, relationships, and business.+
Defining Fitness:Sal discusses the importance of defining fitness for oneself and how it can change over time based on personal circumstances. He emphasizes the need to treat oneself like someone you care about and to define fitness in a healthy way that aligns with personal goals.+
Redefining Fitness:Adam and Justin discuss how fitness should be redefined based on the current circumstances in one's life. They also explore how fitness is not just about looking good, but also about being resilient and mastering one's environment.+
Finding Balance:Sal discusses the importance of listing your priorities and finding balance to be the best version of yourself. Looking good is okay, but it shouldn't be the ultimate goal in life.+

8. Fitness Mindset

Bulking and Cutting:Sal discusses the signs of when a bulk is no longer beneficial and becomes detrimental, including excessive fat gain, loss of energy, and digestive stress. He recommends setting a body fat percentage goal and reversing direction when that goal is reached.+
Bulking and Cutting:Adam shares his personal protocol for bulking and cutting, emphasizing the importance of not getting stuck in either phase for too long. He recommends a 4-2 protocol and weaving in and out of calorie surplus and maintenance/deficit to prevent excessive body fat gain during bulking and muscle loss during cutting.+
Winning Mindset:Sal and Justin discuss the importance of having a winning mindset when it comes to bodybuilding competitions. While the "you versus you" mindset has benefits, it should not be an excuse for not striving to win. The goal should always be to win, and losing should be seen as an opportunity for growth and self-improvement.+
Competitive Mindset:Sal, Justin, and Adam discuss the importance of competition and motivation in achieving fitness goals. While some focus on self-improvement, others thrive on beating the competition. However, all agree that having a competitive mindset is crucial for success in the fitness industry.+
Competition and Self-Reflection:Adam and Sal discuss the importance of competition and self-reflection in achieving fitness goals. They caution against using the body positive movement as an excuse for unhealthy habits and emphasize the value of striving to be better than others while also focusing on personal growth.+
Winning vs. Self-Improvement:Adam, Sal, and Justin discuss the importance of balancing self-improvement with competition in both sports and the workforce. While it's important to focus on beating your personal best, it's also crucial to recognize that we live in a competitive world where outperforming others is necessary for success.+