Scott Palangi @fastkick

@ChrisCuomo @SIRIUSXM Good job tonight entin/lou... its falling apart in front of ours. Fasten lou to this guy, check, next, the tictac pilots... watch them "er, uh, hey, but" and good night nurse.

@ChrisCuomo @jaystratton @NewsNation Nice one after the break "that wasn't one of mine". That took balls and I was impressed, even surprised ed. I bet the administration is like, "Cuomo bought us some time" lol. Now, they gotta fasten this guy to the tic tac dudes.

@TaraSetmayer CNN came up with a great format. How he handled the pro lifer was the best I've seen yet.

@SStricklandMMA Stay on your path, forget posting; your legend phase is in front of you, unplug bro.

@CollinRugg More impressive would be he gets his first muscle up.

@RenzoGracieBJJ @fouad_darwish @palmssportsuae Your scope and reach Renzo, I thought was fully realized already... but it looks like the next 20 years will be even more mind-blowing. This gentleman's message is proof.

@RenzoGracieBJJ Omg renzo, look at those circular lighting units! Makes a huge statement "we will not be moving anytime soon", great investment.

@RenzoGracieBJJ I think maybe you have a few more books, word books, in you, professor! The Dynamics of Intimidation are an easy download for your brain to handle, and bless the world with.

@MelGibson_04 For me, when I see a woman in the US with the correlate Muslim attire, I do not see subjugation. At the very least, she is communicating "look you horny rednecks, you'd better become interesting enough for me to get to know you, if you want to see anything other than my eyes".

@Zara_588 Jail.

@ojessie__ Finally, a random post on X that will keep me from deactivating mybm account for another month. Whomever you are, please write the book that is inside you.

@RenzoGracieBJJ I am grateful to be on this planet at the same time as you Renzo. You give of examples of where to put our attention almost every morning.

Heres the pocket version of my main 3 protocols (in case last post was too much copy to be useful) in cliffnotes fashion. All questions welcome. If your doing QM (ala @TappBrothers style) this approach has "Yamakasi" impact on the cardio, without wishing you were 20 at the connective tissue. The 321 version will crawl you about 15 meters, tops.

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How I Got Ripped, Cut, Toned—and Stayed Injury-Free I don't count repetitions the conventional way. Instead, I alternate slow, controlled repetitions with faster, more athletic repetitions: 5 slow — 5 fast 4 slow — 4 fast 3 slow — 3 fast 2 slow — 2 fast 1 slow — 1 fast That's 30 repetitions. But psychologically, it doesn't feel like doing a miserable set of 30. You're just working your way down a little staircase: 5... 4... 3... 2... 1. And every time the cadence changes, the exercise changes with it. THE SLOW REPS My slow repetitions are deliberately slow: 5 seconds down. Brief pause. 5 seconds up. No bouncing. No momentum. No throwing the weight around. You're controlling the resistance through the entire range of motion. There's another reason I like beginning this way: I'm freshest when the repetitions require the most patience and control. Those opening repetitions also give me information. How does the joint feel today? How does the movement feel? Is anything tight, irritated, unstable, or just not moving the way it normally does? Instead of loading up and discovering something is wrong halfway through a heavy repetition, I'm introducing the body to the exercise under control. THEN I CHANGE GEARS After five slow repetitions, I perform five at a normal-to-fast cadence. Then four slow. Four fast. Three slow. Three fast. And so on. The faster repetitions aren't sloppy repetitions. Fast doesn't mean careless. The movement is still controlled. I'm simply changing the intention and cadence. The slow repetitions demand patience, positioning, muscular control and time under tension. The faster repetitions let me move with more natural rhythm and intent. Then—before either style becomes monotonous—I switch again. THIRTY REPS WITHOUT FEELING LIKE THIRTY REPS Tell somebody: "You're doing a 30-rep set." ...and they're already negotiating with themselves. Tell them: "Give me five." Now give me five differently. Then four. Then four differently. Before they know it, we're at three... two... one... Thirty repetitions have been hiding inside a countdown. That's one of my favorite things about this protocol. BRAND NEW? START AT FOUR. If somebody is brand new, I don't necessarily start them at five. I start them at four: 4 slow — 4 fast 3 slow — 3 fast 2 slow — 2 fast 1 slow — 1 fast That's 20 repetitions. They still learn the entire protocol—the alternating cadence, the control, and the countdown—but with a more manageable starting dose. Later, when they're ready, we add the five. Now they're doing the full 30. WHAT WEIGHT DO I USE? My starting point is approximately 50% of what I estimate I could maximally handle for that exercise. This isn't a contest to see how much weight I can survive. The resistance has to allow me to honor the protocol—especially those brutally controlled slow repetitions. If I can't control the weight, the weight is too heavy for what I'm trying to accomplish. WHAT ABOUT A WARM-UP SET? For the way I personally use this protocol, I generally don't need a separate conventional warm-up set for the exercise. The beginning of the working set already starts cautiously: I'm fresh, the load is moderate, and those first repetitions are extremely controlled. I get to feel the movement under resistance before I start asking the body to move faster. That doesn't mean warming up is useless, and it doesn't mean everybody should walk into a gym cold and immediately start lifting. It means the protocol itself begins conservatively rather than explosively. THE PALANGI IDEA I'm not trying to win the repetition. I'm trying to train the muscle, practice the movement, and still have joints that want to train with me tomorrow. Slow enough to own it. Fast enough to express it. Light enough to control it. Hard enough to matter. 5–5. 4–4. 3–3. 2–2. 1–1. Thirty repetitions. One set. Palangi Protocol 1 of 4. #PalangiMethod #StrengthTraining #ResistanceTraining #Fitness #tabata

You have heard, "Its 80% Nutrition 20% training..." Here is an OTR (on the road) strategy for busy CEO's (who are partially coordinated)

@RenzoGracieBJJ @diegoferreira Wholly heck! Did any of you even see the hand-switch with that cane??? That is the coolest part about it, watch it again! (Now i feel like Danaher haha)

@TeamYouTube Yeah, I dont think it was a brand account. I know the email i used, but it was perfectly linked 1p years ago (no longer have that phone #, and cannot remember password. Puts me in a loop.

@TeamYouTube @TeamYouTube I’m the original owner of @ScottPalangi2020, a pre-Google YouTube channel. My “How To Hit a Speedbag” video has 350K+ views. I once had this channel linked to my Google account but can no longer access it. The legacy claim page requires an old password I no longer have. Can you help me restore access?

@AdirondackNaut1 gets it. The only truly 24/365 gym with an area to jump rope (if you are an actual athlete), true strength equipment, curated and coveted through every era from the 70' to present day. Even some one-off grip and biceps apartus. As a former #3 trainer at the nation busiest 1:1 gym, this is the place you make "home". More, about the hours. PF up here is not truly 24 hours. It caters to the booze crowd from happy hour on Thursdays to monday, you see. The members here are serious about their lives; not a lot mirror jockeying, and it is not a college-kids dating vista either. Oh... and real 90's era heavy bags, the kind you can kick, with total privacy and no mirrors. Somebody very thoughtful about creating a gym for someone finally realizing fitness is ultimately a solo, personal performance pursuit (not a selfie odyssey) put this no-frills gym together. When I was a busy trainer in NJ, and the occasional retard would drop a weight and scare my elderly clients... I would go home and rewatch the scene of Hannibal where Mags turns the ice pick into a leatherman.

I get more compliments on how I keep my dwelling, than my kicking techniques. The turning point was reading David Belles biography in 2014; his father was the founder of #parkour