ATG Standards - Complete List Of ATG Exercise Benchmarks (2024)

FAQs

What are the ATG upper body standards? ›

ATG Upper Body Standards

Face Pull – The ATG standard for the face pull is 33% bodyweight for 10 reps. Trap 3 Raise – The ATG standard for the trap 3 raise is to be able to hold 10% of bodyweight in each hand with arms extended at a 45° angle to the ground. ATG Dip – The ATG standard for the ATG dip is 12 reps.

We have 7 Main Programs: Knee Ability Zero, Back Ability Zero, ATG Basics, Dense Strength, Female Standards, Male Standards and ATG Pro.

ATG squats are most useful for Olympic lifters, but if you find yourself in need of lower body mobility or stronger quads, ATG squatting is essential. However, steer clear of ATG squatting if you fear they are bad for your knees!

Parallel or 90 degree squats require markedly greater activation, muscular tension, concentration, mental fortitude, intensity and overall strength. ATG squats are the antithesis of this involving reduced muscle activation, and neuromuscular relaxation.

Increased quads activation – deep ATG squats take your quadriceps through a larger range of motion, which may help increase muscle mass and strength more than parallel squats.

The main difference between the Nordic hamstring curl and the GHR hamstring curl is where the knee is placed. During the Nordic hamstring curl, the knee is directly on the ground. During the GHR hamstring curl the knee is placed before the pad.

How Many Days A Week Should I Do Nordic Curls? Regardless of where you're at in terms of Nordic ability, training frequency will vary slightly depending on a few factors. Generally speaking you'll want to do Nordics twice per week if possible, but once a week may be a better fit.

One of the most impressive feats of strength in the gym is a fully controlled Nordic hamstring curl where the body is parallel to the floor. Having brutally strong and huge hamstrings aren't the only benefits of this exercise.

Is a 405 squat rare? ›

It's just rare. People(Some) Squat more than 4 plates…for reps, as naturals, but they're genetic phenoms and a rare part of the population.

The ATG split squat will strengthen your quads, stretch your hip flexors, and keep all the connective tissue around your knee joint healthy. If you struggle with knee pain, practicing this movement will thicken up those weaker ligaments and tendons for healthier and more stable knees.

ATG stands for Athletics Truth Group and was developed by Ben Patrick (famously known as “Knees Over Toes Guy”). ATG training focuses on building strength and conditioning while simultaneously bulletproofing the body from injury! It is also a training method that develops incredible athletic ability.

Overview: Arnold Schwarzenegger Golden Six Workout Program

By completing the squat, a horizontal pressing movement, a vertical pressing movement, chins, curls, and sit ups, the athlete is effectively training the entire body.

Ray Orlando Williams (born 1986) is an American powerlifter, who currently holds the world record for the heaviest drug-tested, raw (unassisted/assisted) squat at 490 kg (1,080 lb).

Barbell back squats are a must if you want to increase your testosterone through weight training. They allow you to lift very heavy weights with the largest muscle groups in your body, which is typically the best way to get post-exercise testosterone serum elevation.

Research out of the University of Connecticut focused on finding the ideal sets and reps. The study concluded that both 10 sets of 10 reps and 6 sets of 10 reps were ideal for significantly increases blood testosterone levels.

ATG has been a game changer for me! I've had knee problems for years but after a few weeks doing ZERO, my knees are significantly improved. This app is a wonderful way to access the unique workouts and get timely feedback from coaches. Truth be told, my sons are the developers of this app.

Athletic coach salaries typically range between $29,000 and $71,000 a year.

What is the most a coach can make? ›

The average coach salary ranges between $27,000 and $66,000 in the US. Hourly rates for coaches in the US typically range between $12 and $31 an hour.

A typical difference between parallel and ATG might be 10% in max weight. ATG is a longer range of motion, and often requires somewhat different positioning to hit depth, so it shouldn't be surprising you max weight will be reduced.

Squatting deeper has not been shown by the research to cause any harm to the knees. The research has actually shown that squatting to 90 degrees puts the most stress and force on your knees, but when you go past 90, there is less force on the knees.

The ATG split squat is a variation of the squat with a unilateral application and is performed as deep as a squat can go. It primarily targets the vastus medialis oblique muscle. Furthermore, aside from increasing muscle strength, ATG split squats are beneficial in improving ankle mobility, knee stability, and balance.

What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.

In general, the step-up exercise and its variations present the highest levels of GMax activation (>100% of MVIC) followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats, that presented a very high level of GMax activation (>60% of 1RM).

The reverse Nordic curl is a great exercise to help improve hip flexor and quadriceps strength, size, and mobility. Whilst it is relatively simple to perform, intent and positioning is crucial during the movement to ensure the stretch is felt and you are getting the most out of it.

When it comes to athletic performance, Nordic Curls are a great way to improve balance, coordination and agility. In addition, they help you increase speed and strength. The combination of all these benefits makes this exercise an excellent choice for any athlete looking for a way to improve their game.

The Nordic hamstring curl is one of the best hamstring exercises for improving muscle hypertrophy on the backs of your legs. The Nordic hamstring curl activates all three muscles within the hamstring—the biceps femoris, semimembranosus, and semitendinosus. 2. Nordic hamstring curls can decrease your risk of injury.

How many Nordic Curls can the average person do? ›

How many reps of Nordic Hamstring Curl can the average lifter do? The average male lifter can do 11 reps of Nordic Hamstring Curl. This makes you Intermediate on Strength Level and is a very impressive achievement.

Nordic Curls are a great way to lessen the chances of injury. They work the knee flexor muscles. Because these muscles are strengthened, they are they much less likely to fall prey to injury. Another upside is that this can also enhance knee mobility whilst reducing any strains to the hamstrings.

The Nordic ham curl is currently enjoying a bout of phase-two popularity that's been spurred by a slew of studies that have shown they're great for hamstring hypertrophy, increase eccentric strength, and vastly decrease the odds of getting a hamstring injury. (This is in part because it lengthens the hamstring itself.)

The most strict Nordic hamstring curls in one minute is 24, and was achieved by Gregory Pignataro (USA), in Phoenix, Arizona, USA, on 16 December 2022.

The results of this study hint that the Nordic hamstring exercise is more effective than the stiff-legged deadlift for increasing biceps femoris fascicle length, and maybe more effective for increasing biceps femoris muscle thickness and hamstrings eccentric strength.

To properly execute a leg curl, always start with a lighter weight. You don't want to force your body to overcompensate by lifting the hips and flexing your lower back. This fails to isolate the calves and hamstrings and can cause injury to your back.

Within numerous estimates, approximately 0.6-1% of the entire United States population is capable of performing a 315 pound bench press repetition, of which is only 5% of all resistance-trained individuals within the Western hemisphere. At a global scale, approximately only 0.3-0.5% are able to do so.

Though we can safely say that – based on national statistics – less than 1% of the population can bench press 225 pounds, this figure becomes somewhat more dubious when changing the sample size to only individuals that visit the gym.

Front squats are more difficult than back squats because of the mobility and technical demands in maintaining upper body stability. In addition, the front loaded position challenges muscle groups like the back and core and are often the limiting factor in front squatting as much as you back squat.

The iliopsoas muscle is the strongest hip flexor and assists in external rotation of the femur, playing an important role in maintaining the strength and integrity of the hip joint. It is essential for correct standing or sitting lumbar posture, and during walking and running.

What are the most powerful hip flexors? ›

The iliopsoas is the prime mover of hip flexion, and is the strongest of the hip flexors (others are rectus femoris, sartorius, and tensor fasciae latae). The iliopsoas is important for standing, walking, and running.

Yes, but maybe not for you. Only 1% of the male population can bench 315… and less than half that population has what it takes to get to 4 plates. 405 is about training hard, understanding biomechanics, periodization and nutrition.

Less than 2% of those can bench 315.

ATG stands for Athletics Truth Group and was developed by Ben Patrick (famously known as “Knees Over Toes Guy”). ATG training focuses on building strength and conditioning while simultaneously bulletproofing the body from injury! It is also a training method that develops incredible athletic ability.

Parallel or 90 degree squats require markedly greater activation, muscular tension, concentration, mental fortitude, intensity and overall strength. ATG squats are the antithesis of this involving reduced muscle activation, and neuromuscular relaxation.

Ben Patrick (From Knees Over Toes) has popularized an exercise called the ATG Split Squat or ATG Lunge. "ATG" stands "ass-to-grass" and it implies you should go as low and deep as possible.

The ATG split squat is a variation of the squat with a unilateral application and is performed as deep as a squat can go. It primarily targets the vastus medialis oblique muscle. Furthermore, aside from increasing muscle strength, ATG split squats are beneficial in improving ankle mobility, knee stability, and balance.

The difference between a military press and shoulder press

The military press focuses more on the shoulders and triceps than the shoulder press because there is no movement from the legs. Bodybuilders will usually practice the military press in order to produce more muscle-building tension.

Should you squat deeper than 90 degrees? ›

The short and simple answer is as low as possible. Squatting deeper has not been shown by the research to cause any harm to the knees. The research has actually shown that squatting to 90 degrees puts the most stress and force on your knees, but when you go past 90, there is less force on the knees.

A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.

The pistol squat is the most advanced progression because it is a unilateral movement that requires adequate mobility and stability of the lower body. In addition to this, a pistol squat is more challenging because we must hold one leg up in front of us, as we squat loading the opposing leg.

A study comparing the biomechanics of a back squat and a split squat found that the latter involves significantly less displacement of the knee joint. This means that if you or a client struggles to do squats because of knee issues, you may be able to do the Bulgarian split squat without pain or risk of injury.