Top 5 ATG Exercises For Muscle w/ Fernando Lopez

Fernando runs our physique section at www.atgonlinec...
You can also find my programs there.
We answer your questions and coach your form videos under 24 hours, with access to all programs, for $50/month.
We also make a lot of the equipment in this video: atgequipment.com
And I make zero-drop basketball/workout shoes with some of my best friends: uncivilizedsne...
Thank you for watching!

[@loumonte658]

Beautiful moment at the end of video, when child embraced both parents. Great job mom and dad.

[@TheKneesovertoesguy]

♾️❤️ priceless. Thank you!

[@azcorazon844]

Godamn i love you guys

[@John-bk7wq]

How much do you weigh?​@@TheKneesovertoesguy

[@dougratner3203]

Modern day Poliquin! Nobody has more integrity in the fitness industry than Ben.

[@TheKneesovertoesguy]

Thank you so much🫡🙏

[@Leadbullproductions]

As someone who is stronger and into bodybuilding, I am glad they talked about doing this for muscle.

[@ericmalitz]

Everything done here is “bodybuilding.” It’s just a greater focus on connective tissue, and commonly weak links. In short, it’s more intelligent bodybuilding.

[@TheKneesovertoesguy]

🫡🙏

[@peterscutti7078]

You guys are on top of it with these videos. Love this format too!🙏❤️👊

[@TheKneesovertoesguy]

Thank you so much! I believe this REAL educational style will have the best effect on your abilities in training. 🙏

[@IliaRox]

Ben, thank you again for all your fabulous content! It’s been 3years since I found your channel here on KZbin and I’m glad that this happened. I continue to make progress on my sport and I can say that I haven’t had any injuries since I started to incorporate your methods into my routine and lifestyle. Big hug big guy!

[@TheKneesovertoesguy]

Wow I’m so happy to hear that!!! Well done 🤝🙏

[@sovereignj5768]

Thank you for this. I hope everyone watching this finds time to incorporate even just one of these exercises into our daily lives. Our future selves will thank us.

[@TheKneesovertoesguy]

Means a lot! 🤝

[@barrywjr13]

Great video as always. Thanks to the whole ATG team, you all are amazing.

[@TheKneesovertoesguy]

Thank you so much! 🙌🤝

[@tommymorgan9624]

Great stuff bro! Your legs are looking more jakd! Thanks for sharing this. You’re definitely changing lives

[@tommymorgan9624]

Is there any way that I could send you a private message?

[@TheKneesovertoesguy]

Wow thank you so much!!!

[@TheKneesovertoesguy]

You can write in to ATGexercise.com and any personal messages go to me

[@shauntobin4336]

Training to dunk at 60, I do the same type of leg workouts. Was jumping twice a week and will probably go back to that but gym time in summer in Vegas is hard to get. Good stuff as always

[@TheKneesovertoesguy]

Thank you. Wow! You’re amazing

[@machickman4041]

Love the muscle building videos!

[@TheKneesovertoesguy]

Thank you!

[@ianburke5592]

That ending was better than anything you could've scripted ❤

[@TheKneesovertoesguy]

Thank you brother🫡🙏

[@bagger_awaits0078]

Ben after a year off watching your videos I’ve finally gotten an atg membership😁

[@TheKneesovertoesguy]

Wow thank you so much!!!

[@bagger_awaits0078]

@@TheKneesovertoesguythank you!

[@DefinitelyDean]

Always a blessing 🙏

[@TheKneesovertoesguy]

🙏🙏🙏

[@bbickerstaff23]

H E A V I L Y underrated content right here as always. Appreciate the whole crew

[@TheKneesovertoesguy]

Wow thank you so much!!!

[@calebcorro6100]

Love your stuff Ben, super grateful for you and ATG. Can you do a video on a program for basketball players or even go in depth on your in season basketball program that you have?

[@TheKneesovertoesguy]

Great idea! I’ll do that this month 🤝

[@robbie_stevens_]

Really helpful! The end of the video was great :)

[@TheKneesovertoesguy]

Glad it was helpful!

[@QuincyKane]

Great info as always!

[@TheKneesovertoesguy]

Thank you!

[@LM-ye7vx]

Ten rodzaj filmów lubię najbardziej. Super!

[@TheKneesovertoesguy]

Thank you!

[@jonnelson6799]

Perfect job and always get good info and motivation from every video👍👍

[@TheKneesovertoesguy]

Thank you!

[@shinobi339]

amazing videos, i'm just watching all the videos from my watch later to learn even more details

[@TheKneesovertoesguy]

Glad you like them!

[@val1363]

Thanks again for showing quick and effective examples! Also big hugs to Baby Knees! She demonstrated great arm strength when smooshing you guys in for a hug

[@TheKneesovertoesguy]

Thank you so much :)

[@realtorjonny]

Love this format! 👏

[@TheKneesovertoesguy]

Thank you!

[@marymclachlan3122]

Every clear, easy to understand and follow your advice! Would love to hear any advice you can give about progression towards a first pull up. Thank you!

[@TheKneesovertoesguy]

Pull-up progressions can be found here: kzbin.info9V0ggJjEk1E?si=iARhkp8icGNwhpNO

[@LouisLuzuka]

Needed some clarification and this helps me understand why I am doing this and why I am using these tools to improve myself and my life 🎉❤

[@TheKneesovertoesguy]

Awesome! Makes my day 🙏

[@danbradbury4067]

Your videos are so awesome!

[@TheKneesovertoesguy]

Thank you so much!

[@chikara2392]

you can really see the passion, I was skeptic but you are just a genuine guy. I'd love to be there working with you guys! It could be useful to know how to program these for muscle mass and flexibility like exercises per week. Keep it up

[@TheKneesovertoesguy]

Thank you so much and appreciate the comment! Fernando actually runs our Physique tab on the ATG app, shows exactly how to program these movements🫡 Coaching: atgonlinecoaching.com

[@TimezUp23]

Excellent content!

[@TheKneesovertoesguy]

Thank you!

[@emiliano6149]

Amazing work

[@TheKneesovertoesguy]

Thank you!

[@Horse_Milk33]

Awesome content thank you

[@TheKneesovertoesguy]

Glad you enjoyed it

[@solvingthefocusproblem]

Thanks for this guys, awesome video. Clear, transparent, honest. Love to see it. And it was so cute when you said you love your wife's physique and her face lights up! 🥰❤

[@TheKneesovertoesguy]

Thank you so much, glad you enjoyed the video as well!!

[@Horpetii]

It was a great idea to show that ATG is not just rehab/prehab program/style but much more than that. I really liked the competent discussions about hypertrophy/progressive overload/hard enough training/failure/extra protein-calory for muscle grow. I recommend to put more muscle development programs to the App - however the current ones are great as well and I see the reasons behind it.

[@TheKneesovertoesguy]

Really appreciate your comment and input🫡🙏

[@zheli6676]

Many thanks! I love your videos and have learned a lot!

[@TheKneesovertoesguy]

Happy to hear that!

[@chillier8363]

Thank you!

[@TheKneesovertoesguy]

You're welcome!

[@sonnyunplugged]

Great video.

[@TheKneesovertoesguy]

Thank you!

[@MARDTravel]

Ben - unbelievable results, you're an absolute legend, but please let your team talk through their motions / thinking as well :)

[@TheKneesovertoesguy]

Thank you! And I 100% agree. I’m so used to being in my yard speaking 100% of the time. So it’s a shift for me with other speakers. I assure you I am working at it. 🤝

[@tzk121]

She looks so much like mama! 😊I have learned so much from these videos and I have improved my strength and joint health too! 💪🏽

[@TheKneesovertoesguy]

That is awesome! Well done!

[@msq9554]

16:33 made my day ❤

[@TheKneesovertoesguy]

Thank you so much!!! ❤️

[@68cristian]

Brilliant guys. thank you.. !

[@TheKneesovertoesguy]

You are welcome!

[@marxalenina]

Awesome stuff. Thank you!

[@TheKneesovertoesguy]

You are welcome!

[@dangalbraith6187]

As a 60 year old truck driver i love thar most of these can be done anywhere anyrime. Love that the family too!

[@TheKneesovertoesguy]

Thank you so much!

[@privtprofile24]

Has Fernando ever done a deepdive on muscle building on here?

[@TheKneesovertoesguy]

Not on my page but he has even more content on his page and the ATG Exercise page 👍

[@RB-bz1th]

You guys are THE BEST ♾️💪💯🙏

[@TheKneesovertoesguy]

Thank you!

[@bobpx]

great content Thank you

[@TheKneesovertoesguy]

Glad you enjoyed it

[@TB-LivingFree]

Good stuff once again ATG Team

[@TheKneesovertoesguy]

Thank you🙏🫡

[@TB-LivingFree]

@@TheKneesovertoesguy It's my pleasure

[@MegaAverageMan]

ATG has given me the strength, confidence and, true ability to continue my career in the military

[@TheKneesovertoesguy]

Wow! So happy for you and thank you for your service🫡🙏

[@melon7544]

could you do simple video of increasing vertical jump with steps

[@ManicSV3]

Go through his page. Dozens of videos on that

[@TheKneesovertoesguy]

Absolutely! And follow the @atgexercise page where we have been doing weekly jump sessions!

[@prabsharankaknia8479]

Hey, as a basketball athlete, I do these most of the time. Meaning the weight training and the split squats. I was wondering if I should throw plyos into these workouts as well more for the rapid stretch-shortening that happens in basketball. Would you say to work that, plyos are absolutely necessary or can these types of exercises help with some of that too?

[@TheKneesovertoesguy]

Good question, I find if you are in sports that is your plyometric routine, but if you are not and looking to jump higher, you can throw in plyometrics. I have an ATG Plyo Routine which you can learn more about here: www.atgonlinecoaching.com/articles/atg-plyo-workout

[@Treasurerose11]

Thanks again ATG 😊

[@TheKneesovertoesguy]

You are welcome!!

[@Treasurerose11]

@@TheKneesovertoesguy hey Ben today during morning qigong meditation I was able to do a deep squat with no pain. Thank you so much!! ATG 🆙

[@dbo514]

That last exercise seems wonderful

[@TheKneesovertoesguy]

It is a gem🫡

[@LamborghiniAJ]

Good video Ben.

[@TheKneesovertoesguy]

Thank you!

[@BarneysDuckyTie]

It’s amazing that your wife is able to perform sp sq with the back leg elevated. It was great to see her do that

[@TheKneesovertoesguy]

🙏🫡

[@cultur3feed206]

Yeah that was cool. Super solid individuals

[@TheKneesovertoesguy]

🙏🙏🙏

[@Spazticspaz]

Pistol Squats with the smith machine are amazing.

[@TheKneesovertoesguy]

Awesome

[@home-grownphysiquesbylesowen64]

Hi Ben the name of the last exercise is a snatch grip deficit deadlift

[@TheKneesovertoesguy]

Yep! 👍 …and I think of it as “ATG deadlift” (ass to grass deadlift)

[@home-grownphysiquesbylesowen64]

@@TheKneesovertoesguy When I was Olympic lifting back in the 80s It was one of my favourite pulling exercises

[@MotorsportThrottle]

What do you recommend for slight sharp pain below the knee cap on the leg that is straightened out when doing ATG split squats? Same pain with Patrick steps?

[@TheKneesovertoesguy]

I would scale back both exercises. More front foot elevation for the split squat and less range on the Patrick Step. Using assistance as needed. You also would benefit from building from the ground up. Reverse sled + tibialis raise can be a great start! Checkout this routine we use which has helped thousands with their knee pain: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro

[@freddym6643]

If I do heavy bulgarian split squats, heavy romanian deadlifts, nordics, reverse nordics, and leg raises. What am I really missing for strength and muscle building for the lower body? Why would I need to do back squats in addition for example?

[@TheKneesovertoesguy]

You can do a variety of exercises that add up to the same goal. To me it seems like something with a full range of motion is the main thing I’d add. A slant squat or ATG split squat.

[@anamorphicalan]

love it must do more split squat for training. my legs are bad due to scoliosis. right leg ham string tight. left leg weak quad. tight posse right hip. left oblique tight weak. right shoulder makes sounds and limited rotation. 180 67kg Chinese body but still force training 45 min daily. any advice for training to balance scoliosis? thank you ben and team.

[@TheKneesovertoesguy]

Would love to help out here and find a routine that works well for you! I would checkout this video covering everything I know about the lower back: kzbin.info/www/bejne/naW7k2Wrpcmgaassi=oSRbzV5ynRKsES_h Which does have gems for the hamstrings, quads, hips, etc. Would also checkout this routine here for the shoulders: kzbin.info/www/bejne/n5axiJquatutaKMsi=kxOvUirsUQKgeNYu You got this!

[@anamorphicalan]

@@TheKneesovertoesguy love it master Ben. Thank you very much

[@justinmorris9412]

For someone less mobile and flexible in the shoulders and hamstrings, what are your suggestions for performing the dips and RDLs?

[@TheKneesovertoesguy]

Good question, with some of these movements you can work through a range that allows perfect form and feels comfortable for you, but you can also address building strength and length in these areas with different movements. The elephant walk or Jefferson curl is amazing for hamstring mobility, and movements like the external rotation and parallette push-ups can work great for the shoulder! Many routes you can take here!

[@ShreddieMercury]

💙💙💙

[@TheKneesovertoesguy]

🙏🙏🙏

[@LucasJohnston94]

Are there any videos or is there anything in the works regarding hip/groin injuries/bulletproofing?

[@TheKneesovertoesguy]

5 hip mobility standards here can be gold for you: 5 ATG Hip Mobility Standards kzbin.info/www/bejne/pmO5f4yagLpqoLc

[@Realisaactorres]

Does anybody know what Fernando was using in the first exercise? It was a small wedge to help him go deeper on squats. Any idea of what is it/ where to find it? Thank you!

[@TheKneesovertoesguy]

Prototype of an ATG Slant wedge. We have similar options on our equipment page like the ATG Slant Board or ATG Buddies: atgequipment.com

[@joshuaparramore5303]

What’s your thoughts on pectoral exercises? Bench, push ups etc. Or are you hitting pecs in the over head press?

[@TheKneesovertoesguy]

We strengthen the chest with movements like the dip or push-up. We also use dumbbell bench press as well for full range of motion. In the Physique Programs Fernando runs we have many movements for the chest. He has a great video for that here: kzbin.info/www/bejne/eXuqd5aIabV4sLMsi=wMxD4QIFm1fJIJuT

[@dankcloud69]

Hi, I was wondering where’d you get that slanted wedge where Fernando is squatting on in the introduction of the video.

[@TheKneesovertoesguy]

This is a prototype we made and hoping to have available soon on our equipment page: atgequipment.com

[@Sebastiann2329]

For the last exercise, what would be the best exercises to get into that deep squat without any rounding of the back?

[@TheKneesovertoesguy]

1. You can still use heel elevation with rubber wedges, 2. ATG split squat works that mobility for the ankle, 3. ATG-style Seated Goodmorning works that mobility for the hips and inner thighs.

[@thomask8884]

Hi, how does your program fit into the rehab ( without surgery ) of torn medial meniscus?

[@TheKneesovertoesguy]

I can’t advise on medical issues, but have helped members safely introduce movements in our knee ability programs which have been beneficial for knee issues like this. The article here will best explain what we do: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro

[@privtprofile24]

Why can't I find Fernando's instagram anymore?

[@adriandelgado7116]

It’s @fullrangefern

[@TheKneesovertoesguy]

@fullrangefern

[@muslim15809]

Greetings from Russia.

[@TheKneesovertoesguy]

Greetings!

[@Sbm800]

Hi Ben can we reverse climb up stairs? Is it ok?

[@TheKneesovertoesguy]

Not something I recommend as it is not as safe to perform. I prefer using a flat surface 🫡

[@ashkanjahangiri1238]

If slant board squats emphasize the quads more, what muscles are worked less hard?

[@TheKneesovertoesguy]

Less requirements of ankle dorsiflexion and hip mobility. Will also have less of a glute focus.

[@andytheindividual3862]

Do you round your back at the top portion of the romanian deadlift? I am confused about that!

[@TheKneesovertoesguy]

No rounding of the back at all. Should keep a neutral spine and resist rounding.

[@cowmilky]

Are any of these exercises a problem for someone with Chondromalacia?

[@TheKneesovertoesguy]

Fortunately all the exercises can scale! I would checkout this routine: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro Has actually helped members with this 🫡

[@cowmilky]

@@TheKneesovertoesguy this has me extremely excited to get back into leg work. Thank you so much, you’re a lifesaver ♥️

[@linz7802]

What is the ideal degree of slant board??

[@TheKneesovertoesguy]

No ideal number here, ours are around 25 degrees. But find a slant that allows for full hamstring to calf coverage and feels comfortable for you🫡

[@nefersnotes3636]

I love your style of training!!!! Strength and flexibility! ❤❤❤. Your wife is amazing! ❤

[@TheKneesovertoesguy]

Thank you so much!

[@ardencatt]

What degree should the treadmill be when doing incline reverse walking?

[@TheKneesovertoesguy]

Our backward treadmill is built at 20 degrees 👍

[@ardencatt]

@@TheKneesovertoesguy Thank you, I appreciate all the info.

[@dannyrod1980]

30/45 degree angle those little ramps?

[@TheKneesovertoesguy]

Slightly less, this is a prototype though so will be adjusting the angle of these to make it greater🫡

[@dannyrod1980]

@@TheKneesovertoesguy I want to build for myself. I only used the bosu ball but never thought of that angled 'tool'

[@user-jl8lw4cg5z]

👏🏻👏🏻👍🏻

[@TheKneesovertoesguy]

🫡🙏

[@jackm2293]

❤🙏

[@TheKneesovertoesguy]

🙏🙏🙏

[@trippy-t2444]

What shoes are you guys wearing?

[@TheKneesovertoesguy]

Uncivilized Sneaker: uncivilizedsneaker.com

[@tomasnacelnikbramborovehol1719]

Why is backsqzat better then zercher? No hating, just curious, cause from POV zercher works back too

[@TheKneesovertoesguy]

Back squat can be safer and more scalable to start. We like using front squats as well and don’t believe there is a bad form of exercise.

[@johnames6430]

16:40 lol baby looks just like her

[@TheKneesovertoesguy]

🙏🙏

[@hiimstewie5398]

What shoes are you using?

[@TheKneesovertoesguy]

Uncivilized Sneaker: Uncivilizedsneaker.com

[@Tessoura]

when I do dips, I somehow feel like a weird electro shock-like feeling in my triceps, does anyone know what this means?

[@TheKneesovertoesguy]

Oh shoot! Not sure what this may mean, but would try scaling back the exercise. Try using movements like the push-up, with parallettes if available for full range of motion chest and tricep training.

[@Jcabby31]

what shoes are those

[@TheKneesovertoesguy]

Uncivilized Sneaker: uncivilizedsneaker.com