ATHLEAN-X™ is live!

[00:00] So, what's up guys? Jesse here from

[00:02] Athex. We are at Apex Live. We are here

[00:06] with Flip it around.

[00:09] Ben Patrick from Knees Over Toes Guy. We

[00:12] also have Jeff over here.

[00:17] Jeff is teaching BFR training and the

[00:20] benefits of uh you know what BFR does

[00:23] and training with lighter weights. And

[00:27] then Ben is teaching different well uh

[00:30] different protocols for working on your

[00:32] knees and strengthening your knees and

[00:35] your shins and everything like that.

[00:39] So again, here's Jeff

[00:42] at Athletex Live,

[00:45] you would give up on everything you own.

[00:47] If you weren't here before, Jeff is

[00:48] teaching about BFR training, blood flow

[00:51] restriction. He's demonstrating with uh

[00:54] cops for the audience and everything

[00:56] like that. But if you guys have any

[00:59] questions for me, feel free to ask them.

[01:01] I'm happy to answer and give you any

[01:03] information about the next live.

[01:05] Anything you want to know.

[01:09] Hello. Face pulls when face pulls every

[01:12] day.

[01:15] What's your question?

[01:21] How am I so cool? I'm born this way.

[01:27] [Music]

[01:31] Oh, a lot of questions coming in. All

[01:32] right. All right. You guys eat breakfast

[01:33] like this? Do you take training advice

[01:35] from Jeff for free? Yes, I do. I'm doing

[01:38] good.

[01:40] Fist pulls your back. Absolutely.

[01:43] Am I bing on a cut? Neither have tendon

[01:47] strengthening. Yes, that is what Ben is

[01:49] teaching over here, especially for the

[01:51] knees.

[01:57] [Music]

[01:59] As the heel comes up like this,

[02:02] have I ever had trouble with my knees?

[02:04] Every now and then I get a little

[02:06] tingling.

[02:07] Conversely,

[02:10] mustache tips

[02:16] in the ultimate reality tomorrow. How to

[02:19] grow legs without a machine. Easy to

[02:21] squat. Bulgarians and lunges.

[02:25] I can't do it hard. I'd be the behind

[02:28] toes guy.

[02:30] Yes, that is knees over toes.

[02:33] Just shift the pressure beard workout

[02:35] when whenever you want. It's not going

[02:38] to blow. So Jeff is demonstrating BFR

[02:40] training, blood flow restriction. So I

[02:43] just woke up in the reality where

[02:47] went through the knee. No need to knees

[02:50] to rehabilitate my knees with knees over

[02:53] to

[02:55] full college. This is indeed AX live. No

[02:58] need to any tips for running AX programs

[03:01] with the training partner. Yeah, just do

[03:03] the same thing. When one you can either

[03:06] work out at the same time or in between

[03:07] sets, you know, the other person works,

[03:09] you rest, then you then they rest and

[03:12] you work out. you don't have like

[03:16] but like you'll know

[03:25] if you want to come to AX live you can

[03:27] find it on the appex website uh you can

[03:29] get tickets we'll have the event next

[03:31] year so you can keep your eyes out for

[03:34] tickets for next year BFR training is

[03:36] blood flow restriction where you put

[03:38] cuffs on uh your arms your legs and you

[03:41] train with

[03:42] and creates a hypoxic environment inside

[03:45] the muscles. So lighter weights feel

[03:48] heavier and you can actually, you know,

[03:50] exert more effort using lighter weights

[03:52] without having to do as many reps as you

[03:54] would normally do to failure. For

[03:55] someone who thinks they can't squat deep

[03:57] at all, this is an amazing exercise.

[04:00] [Music]

[04:07] Yes, I played sports in high school. I

[04:09] played lacrosse. heavier weight. Does it

[04:11] feel like

[04:14] a dumbbell face reveal?

[04:21] My current workout split is a push pull

[04:23] legs uh focusing on heavy lifting.

[04:29] Correct technique for deadlifting for

[04:31] back. Um if you just follow the uh

[04:34] deadlift checklist that we have on the

[04:36] YouTube channel, you get everything you

[04:37] need to know. two sets of 10 squats

[04:42] and and with some load you pick him. Do

[04:45] I like the UFC? And if so, who's my

[04:47] favorite fighter? Uh, I used to watch

[04:48] the the UFC and my favorite fighter was

[04:51] George Pierre. You do a warm set body

[04:53] still two sets of 10. Thank you. I do

[04:55] feel happy.

[04:56] The farther you reach, the less pressure

[04:58] on the knee. I train five to six days a

[05:00] week. For someone who has pain in a knee

[05:02] to find out, why do I look so handsome?

[05:05] Thank you.

[05:07] of my high school already

[05:13] deadlifts by far. I work for Athletics.

[05:18] I do hunt. I'm a duck hunter.

[05:23] You visit Pittsburgh. Been there once

[05:25] before. I am 31 and for a living I work

[05:29] for Athletics X.

[05:33] Then there's dumbbells in the back room

[05:35] if you want to feel that. Do I train my

[05:37] rotator cuff muscles every day? Just

[05:38] about literally on the body.

[05:42] So if you can do these

[05:48] you can do those things without pain,

[05:52] then you don't need my help. But it

[05:55] could still be useful skill to know. And

[05:58] if you have another system that works

[06:00] for you to be able to go down or to be

[06:02] able to decline

[06:08] X live contrary to what YouTube may have

[06:10] to the MVPs

[06:13] MVP day with hands-on training.

[06:21] Yes, it is safe to do heavy weight on

[06:23] shoulders as long as you have the

[06:24] mobility and strength to do it.

[06:37] Do I take protein powder? Yes. Pro30G

[06:40] available at ax.com.

[06:43] That's what I do for right there.

[06:46] My role in Athenx is mostly camera guy.

[06:48] Sean told me he can do this because of

[06:51] my sister.

[06:54] As I got into it the last Yes, I take

[06:57] creatine every day.

[07:05] Any more plans for a dumbbell only

[07:07] workout? Uh, any plans for a dumbbell

[07:10] only program?

[07:20] I am 31 years old.

[07:22] like these.

[07:25] No, I am not military. Respect the

[07:28] military. They've got but

[07:40] not just on social

[07:43] made me feel good right now. But until

[07:45] that moment, if I never actually

[08:02] favorite gummy bear color, red. So you

[08:05] want to make sure

[08:09] you know I think that people that

[08:13] are wait

[08:21] and then they find out it's like funny

[08:23] and they're like doing really dangerous

[08:27] favorite shoes to lift in.

[08:33] So, in case you have just joined and you

[08:35] don't know what's going on, this is

[08:36] AthanX live MVP day. This is Jeff

[08:40] teaching BFR training, blood flow

[08:42] restriction.

[08:44] And this is Ben Patrick from knees over

[08:46] toes teaching what he does best. Even

[08:49] those two guidelines

[09:00] and it felt good at the time and

[09:01] everyone was watching a year later.

[09:05] You're not helping anybody.

[09:08] If you really saved that city, you would

[09:10] be like half the rest of your life. This

[09:12] is the guy who saved Earth.

[09:17] So

[09:19] people

[09:22] last

[09:24] and then so I'll answer a few more

[09:26] questions before I head off and get back

[09:29] to work.

[09:32] Is it okay to train one to two hours

[09:33] before going to sleep? Yeah, I do.

[09:39] favorite brand of mayo.

[09:45] I don't mind a sevenfold in this

[09:47] position. So, I did this to try to help

[09:50] myself where the deep squats felt good

[09:53] because if you have knee injury history,

[09:56] usually there's quite a difference

[09:59] 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.