In Standards, the idea is to test your abilities in 19 different areas, and thus find out more about your strengths and weaknesses relative to the thousands of others who have done my system. The result was greater full body muscle mass, while getting exceptional mobility and athleticism. This is the classic version of Dense that I used with a high school football team at the original ATG gym. It's not fancy but gives enough time to make legitimate changes to affect the rest of your life - with greater potential for longevity and athleticism. The Dense Strength program provides a safe yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.ġ2 weeks has been a game changer for me and many others. But there is NO PRESSURE on how many sets you do. Even at HQ, I’m regularly doing the Zero version of ATG Shred!ĭense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads. Nordic control should be as easy as pull-up control. I realized that even my own foundation has a ways to go, and this program is so simple it can be done from a bedroom! Slant squats should be as easy as push-ups. Working through this program can prepare the tissues for more advanced programs down the road which yield the best results from already having a strong and balanced foundation. With Knee Ability Zero focusing on the legs and Back Ability Zero focusing on the back, the common question became "How can I work on both?" ATG Zero combines the best of both for the most complete bodyweight program we've made and the ideal starting point to address multiple areas at once. It is intended for those who want to apply strength-through-length training for full body and no equipment. By addressing these areas as part of your general exercise routine, you may find yourself a superhuman compared to the norm!ĪTG Zero is a great introductory program for anyone starting with the ATG system. The whole idea is to address 10 things almost any modern human will be deficient in. I created a hybrid between Knee Ability Zero and Back Ability Zero. My goal was to create a well-rounded ATG protocol from which anyone could get big gains. ![]() My goal is to give you a full body Back Ability workout you can use for yourself and others, RIGHT NOW (and forever more), with ZERO gym equipment. Now we can gradually work our way toward the lower back, improving the areas that free it up, then addressing the lower back itself with the final step of each workout. Maybe you don’t have a “bad back” - maybe you’ve accumulated other legit problems over the course of your life which now leave your back as a pressure point of undue stress. If you have knee issues, watch this video! ![]() The schedule is: M-W-F Lower Tues-Thurs Optional Upper and Mobility Knee Ability Zero is optional, but highly recommended as the first step if you have knee or ankle issues. ![]() It's a bodyweight rebuild from the ground up. KNEE ABILITY ZERO Knee Ability Zero is Ben's first and foundational program for joint health. So, it is likely we have a program to meet your specific needs and goals! ![]() We have nearly 50 programs within these 10 categories. My goal for the ATG system is to engineer human bulletproofing which can help athletes in any sport and every other person of any age or ability. While we are known for knees, we are actually a full body fitness system. Conditions have their place, but we believe the human body was designed correctly, and our role in the system is helping you travel a route of improving your pain-free ABILITIES. At ATG (Athletic Truth Group) we don’t address conditions.
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