[0:00] So, what's up guys? Jesse here from
[0:02] Athex. We are at Apex Live. We are here
[0:06] with Flip it around.
[0:09] Ben Patrick from Knees Over Toes Guy. We
[0:12] also have Jeff over here.
[0:17] Jeff is teaching BFR training and the
[0:20] benefits of uh you know what BFR does
[0:23] and training with lighter weights. And
[0:27] then Ben is teaching different well uh
[0:30] different protocols for working on your
[0:32] knees and strengthening your knees and
[0:35] your shins and everything like that.
[0:39] So again, here's Jeff
[0:42] at Athletex Live,
[0:45] you would give up on everything you own.
[0:47] If you weren't here before, Jeff is
[0:48] teaching about BFR training, blood flow
[0:51] restriction. He's demonstrating with uh
[0:54] cops for the audience and everything
[0:56] like that. But if you guys have any
[0:59] questions for me, feel free to ask them.
[1:01] I'm happy to answer and give you any
[1:03] information about the next live.
[1:05] Anything you want to know.
[1:09] Hello. Face pulls when face pulls every
[1:12] day.
[1:15] What's your question?
[1:21] How am I so cool? I'm born this way.
[1:27] [Music]
[1:31] Oh, a lot of questions coming in. All
[1:32] right. All right. You guys eat breakfast
[1:33] like this? Do you take training advice
[1:35] from Jeff for free? Yes, I do. I'm doing
[1:38] good.
[1:40] Fist pulls your back. Absolutely.
[1:43] Am I bing on a cut? Neither have tendon
[1:47] strengthening. Yes, that is what Ben is
[1:49] teaching over here, especially for the
[1:51] knees.
[1:57] [Music]
[1:59] As the heel comes up like this,
[2:02] have I ever had trouble with my knees?
[2:04] Every now and then I get a little
[2:06] tingling.
[2:07] Conversely,
[2:10] mustache tips
[2:16] in the ultimate reality tomorrow. How to
[2:19] grow legs without a machine. Easy to
[2:21] squat. Bulgarians and lunges.
[2:25] I can't do it hard. I'd be the behind
[2:28] toes guy.
[2:30] Yes, that is knees over toes.
[2:33] Just shift the pressure beard workout
[2:35] when whenever you want. It's not going
[2:38] to blow. So Jeff is demonstrating BFR
[2:40] training, blood flow restriction. So I
[2:43] just woke up in the reality where
[2:47] went through the knee. No need to knees
[2:50] to rehabilitate my knees with knees over
[2:53] to
[2:55] full college. This is indeed AX live. No
[2:58] need to any tips for running AX programs
[3:01] with the training partner. Yeah, just do
[3:03] the same thing. When one you can either
[3:06] work out at the same time or in between
[3:07] sets, you know, the other person works,
[3:09] you rest, then you then they rest and
[3:12] you work out. you don't have like
[3:16] but like you'll know
[3:25] if you want to come to AX live you can
[3:27] find it on the appex website uh you can
[3:29] get tickets we'll have the event next
[3:31] year so you can keep your eyes out for
[3:34] tickets for next year BFR training is
[3:36] blood flow restriction where you put
[3:38] cuffs on uh your arms your legs and you
[3:41] train with
[3:42] and creates a hypoxic environment inside
[3:45] the muscles. So lighter weights feel
[3:48] heavier and you can actually, you know,
[3:50] exert more effort using lighter weights
[3:52] without having to do as many reps as you
[3:54] would normally do to failure. For
[3:55] someone who thinks they can't squat deep
[3:57] at all, this is an amazing exercise.
[4:00] [Music]
[4:07] Yes, I played sports in high school. I
[4:09] played lacrosse. heavier weight. Does it
[4:11] feel like
[4:14] a dumbbell face reveal?
[4:21] My current workout split is a push pull
[4:23] legs uh focusing on heavy lifting.
[4:29] Correct technique for deadlifting for
[4:31] back. Um if you just follow the uh
[4:34] deadlift checklist that we have on the
[4:36] YouTube channel, you get everything you
[4:37] need to know. two sets of 10 squats
[4:42] and and with some load you pick him. Do
[4:45] I like the UFC? And if so, who's my
[4:47] favorite fighter? Uh, I used to watch
[4:48] the the UFC and my favorite fighter was
[4:51] George Pierre. You do a warm set body
[4:53] still two sets of 10. Thank you. I do
[4:55] feel happy.
[4:56] The farther you reach, the less pressure
[4:58] on the knee. I train five to six days a
[5:00] week. For someone who has pain in a knee
[5:02] to find out, why do I look so handsome?
[5:05] Thank you.
[5:07] of my high school already
[5:13] deadlifts by far. I work for Athletics.
[5:18] I do hunt. I'm a duck hunter.
[5:23] You visit Pittsburgh. Been there once
[5:25] before. I am 31 and for a living I work
[5:29] for Athletics X.
[5:33] Then there's dumbbells in the back room
[5:35] if you want to feel that. Do I train my
[5:37] rotator cuff muscles every day? Just
[5:38] about literally on the body.
[5:42] So if you can do these
[5:48] you can do those things without pain,
[5:52] then you don't need my help. But it
[5:55] could still be useful skill to know. And
[5:58] if you have another system that works
[6:00] for you to be able to go down or to be
[6:02] able to decline
[6:08] X live contrary to what YouTube may have
[6:10] to the MVPs
[6:13] MVP day with hands-on training.
[6:21] Yes, it is safe to do heavy weight on
[6:23] shoulders as long as you have the
[6:24] mobility and strength to do it.
[6:37] Do I take protein powder? Yes. Pro30G
[6:40] available at ax.com.
[6:43] That's what I do for right there.
[6:46] My role in Athenx is mostly camera guy.
[6:48] Sean told me he can do this because of
[6:51] my sister.
[6:54] As I got into it the last Yes, I take
[6:57] creatine every day.
[7:05] Any more plans for a dumbbell only
[7:07] workout? Uh, any plans for a dumbbell
[7:10] only program?
[7:20] I am 31 years old.
[7:22] like these.
[7:25] No, I am not military. Respect the
[7:28] military. They've got but
[7:40] not just on social
[7:43] made me feel good right now. But until
[7:45] that moment, if I never actually
[8:02] favorite gummy bear color, red. So you
[8:05] want to make sure
[8:09] you know I think that people that
[8:13] are wait
[8:21] and then they find out it's like funny
[8:23] and they're like doing really dangerous
[8:27] favorite shoes to lift in.
[8:33] So, in case you have just joined and you
[8:35] don't know what's going on, this is
[8:36] AthanX live MVP day. This is Jeff
[8:40] teaching BFR training, blood flow
[8:42] restriction.
[8:44] And this is Ben Patrick from knees over
[8:46] toes teaching what he does best. Even
[8:49] those two guidelines
[9:00] and it felt good at the time and
[9:01] everyone was watching a year later.
[9:05] You're not helping anybody.
[9:08] If you really saved that city, you would
[9:10] be like half the rest of your life. This
[9:12] is the guy who saved Earth.
[9:17] So
[9:19] people
[9:22] last
[9:24] and then so I'll answer a few more
[9:26] questions before I head off and get back
[9:29] to work.
[9:32] Is it okay to train one to two hours
[9:33] before going to sleep? Yeah, I do.
[9:39] favorite brand of mayo.
[9:45] I don't mind a sevenfold in this
[9:47] position. So, I did this to try to help
[9:50] myself where the deep squats felt good
[9:53] because if you have knee injury history,
[9:56] usually there's quite a difference
[9:59] back and then
[10:02] what did I have for breakfast today? I
[10:03] had eggs, sausage, bacon, hash browns,
[10:07] and oatmeal.
[10:15] How long do I train per day per week?
[10:17] Uh, I usually train between 45 minutes
[10:20] and two hours depending on what kind of
[10:22] workout I'm doing and how much heavy
[10:24] lifting I'm doing. Yes, I do watch
[10:25] hockey. Favorite team is the Rangers. So
[10:28] with this one, the last thing, take your
[10:30] time, get two sets of this one. We're
[10:32] really going to move around. The higher
[10:34] the front foot is, the easier it is
[10:37] down. As a demo, I'll just clear the
[10:40] bumper.
[10:43] It is 11:48 a.m. Here.
[10:48] Yes, creatine is definitely good for
[10:49] beginners. I think everyone should take
[10:50] creatine.
[10:52] Do I do cardio? Yes, I walk after every
[10:54] workout for at least a mile.
[10:57] flexibility.
[10:59] No, I cannot do a back flip.
[11:01] No, I'm not on steroids. Kushker is now
[11:04] a duck, unfortunately.
[11:11] Max deadlift 560.
[11:14] How to fix bad knees? Well, that's what
[11:15] Ben Patrick here's
[11:17] uh teaching. See if I can seems to work
[11:20] best. Show you over here. For this one,
[11:22] I like to take this position where like
[11:24] the shin's vertical, keep the tension,
[11:26] and then work from there. Best workout
[11:30] methods. Uh, that's a hard answer or a
[11:32] hard question to answer because it
[11:34] really depends on your goals, your fre
[11:37] your availability to train, how many
[11:38] days per week, how much time you have
[11:40] per day, uh, what split you like,
[11:42] everything like that.
[11:44] No, I do not do intermittent fasting.
[11:46] higher
[11:48] less reps with heavier weight is more
[11:50] effective or is it more effective? Uh I
[11:53] shouldn't say it's more effective. Light
[11:54] weights and high reps can be effective
[11:56] too, but you do have to save a little
[11:58] bit of mileage on your joints. So going
[12:01] heavy is beneficial, too. So you should
[12:03] train with both heavy weights, low reps,
[12:05] and light weights, high reps. There's a
[12:08] time and place for both.
[12:11] Do I eat carrot cake on my birthday?
[12:13] Absolutely not. I don't like carrot
[12:14] cake. Well, however,
[12:26] favorite AX program is Old School iron
[12:29] by fared by Iron Curtain. That's how I
[12:31] got it pretty strong.
[12:43] So, the weaker that
[12:47] How often do I eat dessert?
[12:50] Two, three times a week. And it's
[12:52] usually something light like honestly my
[12:55] dessert is usually like berries and
[12:58] uh like blueberries, strawberries,
[12:59] grapes, just a little slight snack.
[13:03] [Music]
[13:07] If you can't do pull-ups, check out our
[13:09] video on YouTube. Uh how to go from zero
[13:11] to five pull-ups. Um
[13:14] It's very, very simple protocol, very
[13:16] easy to follow, and it definitely works.
[13:21] You might get more Jesse workout videos.
[13:25] No, this gym does not belong to Jeff.
[13:30] High fat in the chest. How to get rid of
[13:32] it. Well, you definitely need to train
[13:33] your chest more and you definitely need
[13:35] to lower your body fat. That's the
[13:37] biggest thing is lowering your body fat.
[13:39] So, being in a caloric deficit is going
[13:40] to help with that.
[13:47] So, what's happening around me? This is
[13:49] Athenx live. This is our live event.
[13:53] This is Ben Patrick from Knees over toes
[13:55] teaching and Jeff is in the background
[13:57] over there teaching blood flow
[13:59] restriction training. All right, pause
[14:11] and Six screws.
[14:20] Are you getting another Jesse intro?
[14:21] Stay tuned.
[14:25] I do not do MMA with powerlifting. I uh
[14:29] I like powerlifting, but MMA is not my
[14:31] thing. Can't do it because of my head
[14:33] trauma.
[14:39] Blood flow restriction is using cuffs to
[14:42] cut off blood flow to the extremities to
[14:44] create a hypoxic environment for which
[14:46] you can train with lighter weights for
[14:49] lower reps. So it's simulating using a
[14:52] 10 to 12 rep max using like a 15 to 20
[14:55] rep max.
[15:02] reason.
[15:04] No, I'm not removing my beard
[15:09] because
[15:10] [Music]
[15:19] how can you get rid of fat in the
[15:21] stomach fast? Uh, you have to cut down
[15:22] your body fat and the best way to do
[15:24] that is to be uh a calorie deficit in my
[15:27] opinion.
[15:28] Yes, I love barbecue.
[15:35] Get bigger.
[15:37] Try.
[15:39] What do I think about Olympic
[15:41] weightlifting? I think it's awesome.
[15:42] arbitrage.
[15:47] You can do this like
[15:50] I really
[15:53] note.
[16:01] So, we're straight up Q&A style. You
[16:04] guys can do whatever you want.
[16:19] works every which way. If your routine's
[16:22] already working for you, I wouldn't
[16:23] change anything.
[16:27] I will tell Jeff that he's helped you.
[16:30] They love helping people
[16:32] that you enjoy. Yes, there's a
[16:34] competition here on Saturday. It's the
[16:36] Athletics Games annual
[16:41] keeping everything together. The good
[16:42] news, what would be my job if I did not
[16:44] have a YouTube channel? Did I study
[16:46] something? I studied film in college.
[16:48] Now, the great news, it doesn't seem to
[16:50] matter when or how you do it. as long as
[16:53] there's some general common sense. So
[16:55] like general advice one to three times a
[16:58] week
[17:00] as the main course or before other
[17:17] Thank you. I think my gains have been
[17:18] pretty sweet.
[17:23] How old was I when I started training
[17:24] with Jeff? I was 23. 20. Yeah, 23.
[17:29] [Music]
[17:31] How's my deadlift? I'm working back up
[17:33] to my max. Uh, I just hit 515 recently
[17:36] and just getting stronger every day.
[17:43] Is it bad to eat right before going to
[17:45] bed? Um, it's not usually recommended. I
[17:49] don't I don't see a problem with it. I I
[17:51] eat before bed and I'm I'm doing just
[17:53] fine.
[17:54] [Music]
[17:58] You finally curl 45 pounds. Awesome.
[18:00] Another good question. So,
[18:03] if anything hurts on some level, the
[18:06] demand that you're doing is exceeding
[18:08] your health. So, whatever workout you're
[18:11] doing now, if you hurt during it, that
[18:13] would really Any tips for hard gainers?
[18:15] Eat more food. uh focus on the compound
[18:18] lifts um and incorporate isolation
[18:21] exercises outside of those compound
[18:23] lifts. But I for me the most gains I saw
[18:26] was eating more food uh focusing on
[18:29] heavy compound lifts and working as
[18:32] accessory work.
[18:39] My gamer. Yes. right now. Battlefront 2
[18:47] exercises to impress the ladies.
[18:49] Deadlift
[18:53] after effect
[18:56] weight or form form always.
[19:04] Let's get back to showing Jeff doing his
[19:06] BFR training.
[19:17] And then maybe you would have as much
[19:18] pain.
[19:22] [Music]
[19:26] exercise
[19:32] whatever
[19:35] before you I I tend to like if it's like
[19:39] a hamstring curl or like a body weight
[19:43] curl I tend to like that once a week and
[19:46] then once a week having something back
[19:50] something where you're training strength
[19:51] but like
[19:53] All right, guys. That's it for today.
[19:56] Thank you for tuning in. Um, this is
[19:59] Athletics Next Live. If you get a chance
[20:01] to come next year, get your tickets,
[20:03] show up, and have a great time. You get
[20:05] to learn from some really cool people,
[20:06] get to learn from Jeff, you get to meet
[20:08] them, get to meet me, which is
[20:09] everyone's favorite part, obviously.
[20:12] But, um, yeah. So, we'll, uh, see you
[20:15] guys soon.