My 23 Physical Standards

My EXACT program and EXACT numbers I am maintaining.

ATG Standards are good.

But real, living Standards for a broader variety of body types and goals are even better.

I was once obsessed with Standards. Having measurable goals which added up to real-world changes made ATG training fun and rewarding for me.

But I realized not everyone has my goals and body type.

Meanwhile, amazing ATG coaches were emerging.

These coaches have a variety of body types and goals, too.

Because so many people have reported Standards to be life-changing, I took another look this week.

For me, changing my body from the guy on the left to the guy on the right was life-changing.

I added up 23 Standards that led to this change.

Each one is a TOOL.

These tools gave me the skills to SHAPE my body how I wanted it.

The guy on the left didn’t actually skip leg day!

I was just in too much pain to ACCESS my legs well enough to stimulate them.

I would double-up on painkillers and head into the gym and do traditional leg workouts.

Some days I felt good!

But those were usually the days I did more damage.

Not feeling pain (from the drugs) is ultimately what led me to significant injuries.

And avoiding knees over toes left me more and more vulnerable.

It was a miserable cycle.

Then FACING the ability of my knees BUT at my pain-free level - without drugs - gradually changed my knees.

I have a different set of knees now.

So I want to be clear that it’s not JUST the numbers.

It’s also the patience and the quality of form at PAIN-FREE levels, thereby causing POSITIVE adaptation to gradually change internally.

ATG is not just for muscle shapes.

Connective tissue, the stuff that holds us together, CAN ALSO STRENGTHEN, just not as fast as muscle.

When you understand that basic piece of science, you unlock different potentials from the usual modern system of avoidance and painkilling.

So rather than shy away from Standards, I’m going to put MORE energy into them but not only my own numbers.

I’m paying close attention to LONG-term transformations of ability by ATG coaches pursuing different goals. What unique numbers are these coaches maintaining for YEARS? Those numbers become valuable.

And at the very least, they give you a frame of reference for your own goals!

Just about anyone could look at my numbers and get a better idea of what they should pursue than if they go into long-term ATG training with no idea of the weights and reps I use on all these unusual exercises.

That’s why you now find a variety of Standards options in the Standards section.

In this article I’ll go over all 23 of mine. I’ve been maintaining all 23 of these for about 4 years. In that time I’ve had two kids. I’ve never had better results relative to how little I have to worry about exercise. Life has its chapters and these 23 goals make training simpler, more fun and more rewarding than having no goals at all. Even though I just maintain them, that suits this chapter of my life. Raising kids takes superhuman patience. It’s a long journey. And I plan to maintain these 23 until they’re adults. That goal reflects my goals in life.

So I think it’s valuable for you to be able to see my EXACT program and the EXACT numbers I am maintaining.

Ben’s 23 Standards

1 to 3 are for the lower legs.

You’ve got 2 main calf muscles and 1 main shin muscle, and by training these 3 movements, you train a lot of smaller muscles, too.

1. Single-leg Standing Calf Raise: 25% of my weight for at least 10 full reps with no bounce

2. Seated Calf Raise: 50% of my bodyweight for at least 15 reps with no bounce. Note: Machines may vary in inherent load, so this number is not 100% accurate. However, it is accurate on the majority of seated calf machines I have tested.

3. Tib Bar: 20% of my bodyweight for at least 15 full reps with no bounce

Note: bouncing is not “bad.” It’s just not accurate for measurement. I will sometimes pump some extra reps after going to failure on strict reps.

Number 4 is my bread and butter. Simply working at this same Standard continues to cause positive adaptation.

Note: This article shows all 23 Standards I maintain. Every single exercise is its own SCALE of ability, relating just as much to training for longevity as it does to training for athleticism and resilience. There are levels for just about everyone on just about every exercise. You can click here to watch the ATG Split Squat form for frame of reference on this note.

4. ATG Split Squat: 25% of my bodyweight per hand for at least 8 reps, on flat ground or back foot elevated up to 6” (which is harder)

Number 5 is for long-term extra knee protection. NEVER, EVER, EVER work through pain on this one. Simply go lower and/or less heel elevation and work at a level that feels good.

5. Reverse Step-up on Slant: at least 20 reps with the step at 6”

Numbers 6 and 7 have both been key for me.

Let me remind you that 6 was the favorite exercise of George Hackenschmidt, who was still able to jump high IN HIS MID-80s! I have seen no better knee longevity case. So while it seems difficult, that’s exactly how it produces knee CONNECTIVE TISSUE GAIN while also stimulating surrounding muscles. 7 then stimulates more total muscle while also stimulating some connective tissue. It took me years of experimenting which is better to realize that BOTH are better than one or the other.

And 7 isn’t what you’re used to seeing, even if you see a deep squat. 7 means you do NOT lose control in the last quarter of the rep. No bounce. OWN the last quarter.

6. True Hack Squat: 25% for 20 reps

Note: Most people are STUNNED to find how gentle it is to start working on the True Hack Squat. Doing 3 sets of 20 as shown below, using band assistance, has resulted in some of the most shocking knee breakthroughs ever reported to me.

7. FULL-CONTROL Deep Barbell Squat: at least 100% for 6 reps

Numbers 8 and 9 are for behind the knee.

I’ve covered this in great detail lately. Without seeing this in action your understanding is limited. Click here for rapid education.

8. Nordic Hamstring Curl: 5 full reps

9. Machine Hamstring Curl: 85% x at least 8

Numbers 10 and 11 are for the lower back AND hamstring plus inner thigh flexibility.

10. Full-Stretch Romanian Deadlift: at least 100% for 12 reps

11. Full-Stretch Seated Deadlift: 37.5% per hand for 20 reps

For 12 there are 2 options if you don’t have cable access.

12. Cable Reverse Squat: 50% x at least 20, or Garhammer Raise: at least 20

For 13 I also offer 2 options, since you may not have a back extension machine. I do both of these and maintain both.

13. Back Extension 25% x 20 and Elephant Walk Palms to Floor

Number 14 is another flexibility measurement I maintain year-round.

14. Standing Pancake: head to floor

Number 15 isn’t “hard” to do but is an important long-term adaptation for me. Take your time if you haven’t tried this one because this muscle could be sore for days or even a week. That’s because most people have never given it strength training through a stretched position. You’ve got a muscle on either side of your lower spine, and I’m sure glad I’ve trained it for almost a decade.

This video quickly shows how I train this without a back extension machine.

15. QL (Quadratus Lumborum): 20 reps

Numbers 16 and 17 keep my upper back and bicep muscles in good working order.

16. Bodyweight Pull-up: at least 10 full reps

17. Bodyweight Row: at least 10 full reps

Numbers 18 and 19 keep my chest, shoulders, and triceps in good working order.

18. ATG-style Incline Press: 37.5% per hand for at least 8 reps

19. ATG-style Shoulder Press: 25% per hand for at least 10 reps

Numbers 20 and 21 keep my shoulders extra protected compared to what they were before.

20. Incline Powell Raise: 10% x at least 12 reps

21. External Rotation: 10% x at least 12 reps

And 22 and 23 are bonuses that give me greater confidence in both my lower back and shoulders since they address the mobility and strength of the middle of the spine.

22. Pullover: 25% x at least 12 reps

23. Eccentric (the way down) Trap-3 Raise: 10% per hand x 5 reps, controlling at least 5 seconds down per rep

I spent 10+ years getting to the point where I can easily demonstrate all 23 of these abilities.

I look forward to another 10+ years of maintaining them.

My goal is all-around athleticism and injury-resistance for my kids’ sake.

I hope this provides useful context for whatever your own goals are, and I hope to provide options in the app that fit your goals.

Yours in Solutions,

Ben

ATG

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