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Three pathways. Five protocols. Fifteen possible programs—all built around your body, your goals, and your recovery.
“You don’t go to a restaurant and they just give you a list of ingredients. They have dishes. We’ll put it together for you. You just let us know what you want.” — Jim Keen, Director of Training at FastFit
In our previous episode, we introduced Pathways: three distinct software experiences on the FastFit® machine. In this episode, Jim Keen and I go one layer deeper into the protocols that live inside those pathways: five specific ways of performing a set, each designed to target different physiological outcomes.
The first two protocols are primary. Meaning, they can involve maximum eccentric (negative) contractions, which produce the greatest structural adaptation but require more recovery time. The Standard protocol is the closest to traditional weightlifting: six seconds up, six seconds down, with a four-second rest between reps. That built-in pause allows for heavier loading and greater total work—something that’s difficult to replicate safely with free weights. The No Pause protocol removes that rest entirely, creating continuous time under load that drives deep muscular fatigue and a serious cardiovascular response. As Jim explains, for two to three hours after a No Pause set, your body is processing the metabolic byproducts aerobically—meaning your cells are essentially doing cardio long after the workout ends.
The third primary protocol is Negative Only: eccentric contractions where you resist the machine’s force for 10 seconds at a time. This is purely mechanical in nature, targeting bones, tendons, ligaments, and the non-contractile elements of muscle tissue. It’s critical for bone density and structural resilience, making it equally valuable for grandmothers preventing osteoporosis and linebackers building max strength.
On the auxiliary side, there are two protocols designed to complement the primaries without interrupting recovery. Positive Only isolates the concentric (lifting) phase: 10-second sprints of max effort with no lowering phase. It’s a metabolic accelerator that improves glucose control, insulin sensitivity, and blood work without tearing up muscle fiber. The Physical Therapy protocol uses isometric contractions to safely load muscles, bones, and tendons for members who are rehabilitating injuries, returning from sedentary lifestyles, or simply not ready for full range of motion. Kyle shares his own experience using this protocol on an injured hamstring while continuing full workouts on his uninjured leg—healing in two weeks.
The magic is in how these protocols are deployed. Members training once per week get a primary protocol. Twice per week? One primary, one auxiliary. Three times? One primary and two auxiliary—what Jim calls the “jab, jab, hook” rhythm. Protocols are held consistent for six-week seasons so progress can be measured apples-to-apples before anything changes.
Multiply three pathways by five protocols and you get 15 distinct training programs. All of them evidence-based, trackable, and tailored to your biology, psychology, and life circumstances.
In this episode, you’ll learn:
- What the five FastFit protocols are: Standard, No Pause, Negative Only, Positive Only, and Physical Therapy
- The difference between primary protocols (structural adaptation, max eccentrics, once per week) and auxiliary protocols (metabolic enhancement, no heavy negatives, used between primaries)
- How the No Pause protocol drives cardiovascular benefits long after the workout ends
- Why Negative Only loading is essential for bone density, tendon resilience, and muscle hypertrophy
- How the Positive Only protocol acts as a metabolic accelerator — improving blood sugar, insulin control, and blood work
- How the Physical Therapy protocol safely reintroduces strength training for injured, elderly, or deconditioned members
- How Kyle used the Physical Therapy protocol to heal a popped hamstring in two weeks
- How protocols are assigned based on training frequency: once, twice, or three times per week
- Why protocols are held consistent in six-week seasons for measurable, standardized progress
🎧 Listen to Episode 50 now:
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