---
title: 'ATHLEAN-X™ is live!'
source: 'https://youtube.com/watch?v=Lr9JJNJS7dY'
video_id: 'Lr9JJNJS7dY'
date: 2026-07-01
duration_sec: 1220
---

# ATHLEAN-X™ is live!

> Source: [ATHLEAN-X™ is live!](https://youtube.com/watch?v=Lr9JJNJS7dY)

## Summary

This live Q&A session from ATHLEAN-X Live features host Jesse alongside Ben Patrick (Knees Over Toes Guy) and Jeff, who demonstrate blood flow restriction (BFR) training and knee-strengthening protocols. The video answers viewer questions on training splits, nutrition, and injury prevention in a casual event setting.

### Key Points

- **BFR Training Demo** [00:42] — Jeff demonstrates blood flow restriction training using cuffs on arms/legs to create a hypoxic environment, allowing lighter weights to feel heavier with fewer reps to failure.
- **Knee Rehab with Knees Over Toes** [02:33] — Ben Patrick teaches protocols for knee and shin strengthening, emphasizing mobility and controlled range of motion.
- **Heavy vs Light Weight Training** [11:48] — Jesse explains that both heavy low-rep and light high-rep training are effective, but heavy weight reduces joint mileage; a mix is recommended.
- **Pull-Up Progression** [13:07] — Jesse mentions the ATHLEAN-X YouTube video 'Zero to Five Pull-Ups' as an effective protocol for beginners.
- **Tips for Hard Gainers** [18:15] — Eat more food, focus on compound lifts, and add isolation exercises. Heavy compounds were key for Jesse's gains.
- **Event Wrap-Up** [19:53] — Invitation to next year's ATHLEAN-X Live with tickets available on the website; highlights learning from experts like Jeff and Ben.

### Conclusion

The video offers practical fitness tips from live demonstrations and Q&A, reinforcing that both heavy and light training have a place, while BFR and knee protocols can enhance results and safety.

## Transcript

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