 First question is from druggie12 Is it okay to do isometrics on trigger session days or does it mess with recovery too much? That's great to do on I like this question. Yeah trigger sessions are designed just to maintain Think about that way, right? You're trying to maintain the muscle building signal that you sent the day before So you're not trying to create damage. You're not trying to like hammer your body. You're trying to facilitate recovery blood flow Get a little bit of a pump and then you want to also keep that muscle building signal that you sent because it starts to fall Pretty quickly about 24 48 hours and the trigger sessions kind of maintain it higher than normal. Can can isometrics do that? Absolutely. Oh, yeah, I love isometrics for that. I love questions like this. I mean this The idea always was that the podcast would compliment these programs We always knew that we would never be able to make a program for the masses that everybody should follow And it's perfect for their body for where they're at. So there was so much There's so much more to it. There's so many many more variables There's so many different ways that you can do this and so but we wanted to give these really solid blueprints based on really good science and foundation in our experience and then use this platform to be able to guide people to You know how to mold it more for them and like we talk about the benefits of isometrics all the time We don't actually have it programmed in some of the like anabolic isn't got isometrics programmed in it But what a great thing to add to your trigger days I mean your trigger sessions are short little 10 minute bouts anyways, you know You do one or two exercises of isometrics included in there. Awesome. Yeah, I've always been passionate in this direction This is why you know decided we all decided to kind of introduce it in mass performance As we were programming it just to show, you know, the value of it and it's another Valuable technique this was like a long lost art. Yes, and it's one of those things that too You can really manage your intensity and manage the amount of damage you get Very effectively very easily because it's one of the only ones where you could literally just internally let off Intensity and it's not dictated by you know, the movement quite as much and so too it can also expose You know weak links in the chain where you could really like hone in on those and spend more time You know in the recruitment process which then builds up your overall performance. Yeah, it's there's different ways to do isometrics too, there's different intensities, right so I Could do isometrics with just my body in fact in the 70s Bodybuilders would often promote posing in between sets or posing on off days It is right and Arnold used to do this Pre-contest he did no cardio do anything like that and he said posing sharpened his body really what he was doing was that's what posing is right It's isometric type training and you're right. It is a forgotten art. It used to be Staple in strongman competent in strongman training I'm talking about at the turn of the century like you know early 1900s all the way up until the 1940s Isometrics was a staple part of training and let me tell you these guys and this is before Supplements were popular let alone anabolic steroids Some of the feats of strength that they did today would blow people away just incredible I know Eugene sand out. I think did a bent press one arm with like 300 pounds and this was in front of crowd So he didn't just report it. This was like a legit thing and they weighed it and tested it Pretty insane. So there's lots of value, but there's different ways to do it You can pose or you could push against an immovable object Which is higher intensity and is going to cause more, you know, quote-unquote damage, right? So I could Flex my quads and squeeze my glutes and that's one way to do it another way to do it would be getting underneath the bar and And push the bar up against safety's and I'm not going to lift the cage Let's say it's all like it's too heavy for them for me to even move But I push against it anyway, and I don't move or I get into a push-up position Maybe put resistance on my back or a bar push up against, you know, the safety's again It's not moving, but I'm pushing against an immovable object That's a much higher intensity version of isometrics also has value But will cause a little bit more damage a very simple way to look at this We've already made the case for why a practicing a movement is so valuable for like getting good at the exercise Getting the most out of it all you're really doing with isometrics is practicing flexing a muscle in a particular range of motion That's right. You're practicing connecting to it getting really good at connecting to a specific muscle And there's tremendous value in practicing that I mean, that's one of the things that I remember as a trainer like wow How many clients just can't even flex a muscle? Yeah If you can't stand and and I can't say hey flex your back or your lats or flex your shoulders or flex your tricep Your bicep and you struggle to connect to one of those muscles You are not gonna get the most out of your out of the training when it when you're training those muscles I think too a lot of people don't even associate like in our prime pro program for example with kin stretch and that whole methodology is Isometrically base so it's really about like getting into n-range positions. So a lot of times when we're going through Exercises we're trying to kind of focus on the peak of where we squeeze Whereas, you know spending time where you're in the n-range of that movement has tremendous value as well Because now I can increase you the amount of muscles that I can recruit You know in the n-range, which then kind of you bring that back into that same type of of Exercise now you you have more support more strength Within the entire range of motion not just the peak isn't there so there's some research that's around this I believe I think Ben Pekolsky is notorious for talking about this When somebody has a an underdeveloped muscle that they actually do train and they work out and they can't seem to develop it He attributes a large percentage of that to the the ability to connect to the muscle in the in range In the squeeze position. Yeah, is that yeah I mean we saw this as trainers like if I wanted someone to connect to their glutes I would have them focus on the squeeze position first the most That would help them connect to the glutes. So he taught. I don't know if there's any steadies to support it No, I believe there is I remember he I think he I remember him referencing that to where he pulled from that and I he like Almost that's it like if someone comes you and says oh you train all your body evenly But your calves won't come up or your you know your shoulders be a poor connection Yeah, that's it tributes it to that is that you just got a poor connection By the way, I forgot about this a long time ago, and I want to tell you Justin I think you think this is super cool I saw somebody do a home gym setup for isometric training what they did was is they they Put two bolts in the concrete, you know two loops And then they would have chains that they would attach to the bar And then you could just attach the chains on a whatever link on it So I could get underneath the bar at the bottom and it's it's literally anchored into the cement in the concrete And then do a squat But I'm obviously in a position or do it at a higher position or higher position Right you do with curls you could do it with overhead press even yeah, yeah, I've seen something very I think they'll be Rad to have some like have something like that in here our our friend Eugene Tao did a Series when COVID first hit and I actually all he used was like a beach towel. Oh, yeah, that's old school I just used a beach towel and did like this whole little workout of all isometrics with it for the entire body I thought that was really cool. So yeah awesome content