{"id":11890,"date":"2025-11-12T19:49:06","date_gmt":"2025-11-12T23:49:06","guid":{"rendered":"https:\/\/parmaks.com\/Resources\/ben-patrick-kneesovertoesguy-20-minute-workouts-that-produce-wild-results-from-chronic-knee-pain-to-dunking-basketballs-lessons-from-charles-poliquin-bulletproofing-the-lower-body-and\/"},"modified":"2025-11-12T19:49:06","modified_gmt":"2025-11-12T23:49:06","slug":"ben-patrick-kneesovertoesguy-20-minute-workouts-that-produce-wild-results-from-chronic-knee-pain-to-dunking-basketballs-lessons-from-charles-poliquin-bulletproofing-the-lower-body-and","status":"publish","type":"post","link":"https:\/\/parmaks.com\/Resources\/ben-patrick-kneesovertoesguy-20-minute-workouts-that-produce-wild-results-from-chronic-knee-pain-to-dunking-basketballs-lessons-from-charles-poliquin-bulletproofing-the-lower-body-and\/","title":{"rendered":"Ben Patrick (KneesOverToesGuy) \u2014 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More (#835)"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<p>\n<iframe loading=\"lazy\" title=\"KneesOverToesGuy \u2014 20-Minute Workouts That Produce Wild Results\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/PELnYpZedWo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<\/figure>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<p>\n<iframe loading=\"lazy\" title=\"My Workout with KneesOverToesGuy!\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xpM4V6O9f6w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<\/figure>\n<p><strong>Ben Patrick<\/strong>, better known as \u201cKneesovertoesguy\u201d (<a target=\"_blank\" href=\"https:\/\/www.instagram.com\/kneesovertoesguy\/?hl=en\">@kneesovertoesguy<\/a>), is the founder of <a target=\"_blank\" href=\"https:\/\/www.atgonlinecoaching.com\/\"><strong>Athletic Truth Group<\/strong><\/a> (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength and joint health. After years of debilitating knee and shin pain (including multiple surgeries), he rebuilt his body and performance, going from a sub-20\u2033 vertical to a documented 42\u2033 leap.\u00a0Over the past 15 years, Ben has coached thousands of clients (from weekend warriors to pro athletes) across 50+ countries, sharing his stepwise method via social media and ATG\u2019s coaching system. He is the author of<a target=\"_blank\" href=\"https:\/\/www.amazon.com\/Knee-Ability-Zero-Ben-Patrick\/dp\/B09KNGDYGL\/?tag=offsitoftimfe-20\"> <em>Knee Ability Zero<\/em><\/a> and other books on fitness and recovery. His mission now: democratize pain-free movement by making tools, systems, and education accessible to everyone, especially high-school students.<\/p>\n<p>Please enjoy!<\/p>\n<p><strong>This episode is brought to you by:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/livemomentous.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Momentous<\/strong><\/a><strong>\u00a0high-quality creatine for cognitive and muscular support<\/strong><\/li>\n<li><a href=\"https:\/\/www.monarchmoney.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Monarch\u00a0<\/strong><\/a><strong>track, budget, plan, and do more with your money<\/strong><\/li>\n<li><a href=\"https:\/\/davidprotein.com\/pages\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>David Protein Bars<\/strong><\/a>\u00a0<strong>28g of protein, 150 calories, and 0g of sugar<\/strong><\/li>\n<\/ul>\n<div class=\"podcast-player\">\n<div class=\"podcast-player-inner-wrap\">\n<p>Ben Patrick (KneesOverToesGuy) \u2014 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More<\/p>\n<p><noscript><iframe src=\"https:\/\/www.art19.com\/shows\/58dacbdc-646e-4585-9914-19c3de11d1ba\/episodes\/ff2f399e-07dc-4a93-9092-0ecb34e26e64\/embed?type=micro\" style=\"width: 100%; height: 30px; border: 0 none;\" scrolling=\"no\"><\/iframe><\/noscript><\/div>\n<\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\">Additional podcast platforms<\/h3>\n<p><strong>Listen to this episode on\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/the-tim-ferriss-show\/id863897795\" target=\"_blank\" rel=\"noreferrer noopener\">Apple Podcasts<\/a>,\u00a0<a target=\"_blank\" href=\"https:\/\/open.spotify.com\/show\/5qSUyCrk9KR69lEiXbjwXM\">Spotify<\/a>,\u00a0<a href=\"https:\/\/overcast.fm\/+AAKebs_tHiI\" target=\"_blank\" rel=\"noreferrer noopener\">Overcast<\/a>,\u00a0<a href=\"https:\/\/podcastaddict.com\/podcast\/2031148#\" target=\"_blank\" rel=\"noreferrer noopener\">Podcast Addict<\/a>,\u00a0<a href=\"https:\/\/pca.st\/timferriss\" target=\"_blank\" rel=\"noreferrer noopener\">Pocket Casts<\/a>,\u00a0<a href=\"https:\/\/castbox.fm\/channel\/id1059468?country=us\" target=\"_blank\" rel=\"noreferrer noopener\">Castbox<\/a>,\u00a0<a target=\"_blank\" href=\"https:\/\/music.youtube.com\/playlist?list=PLuu6fDad2eJyWPm9dQfuorm2uuYHBZDCB\">YouTube Music<\/a>,\u00a0<a href=\"https:\/\/music.amazon.com\/podcasts\/9814f3cc-1dc5-4003-b816-44a8eb6bf666\/the-tim-ferriss-show\" target=\"_blank\" rel=\"noreferrer noopener\">Amazon Music<\/a>,\u00a0<a href=\"https:\/\/www.audible.com\/podcast\/The-Tim-Ferriss-Show\/B08K58QX5W\" target=\"_blank\" rel=\"noreferrer noopener\">Audible<\/a>, or on your favorite podcast platform.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\">Transcripts<\/h3>\n<h3 class=\"wp-block-heading\">SELECTED LINKS FROM THE EPISODE<\/h3>\n<ul class=\"wp-block-list\">\n<li>Connect with <strong>Ben Patrick<\/strong>:<\/li>\n<\/ul>\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.atgonlinecoaching.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">ATG Coaching<\/a> | <a href=\"https:\/\/atgequipment.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">ATG Equipment<\/a> | <a href=\"https:\/\/www.youtube.com\/c\/thekneesovertoesguy\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a> | <a href=\"https:\/\/www.instagram.com\/kneesovertoesguy\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a><\/p>\n<h3 class=\"wp-block-heading\">How-To Videos \/ Programs from Ben<\/h3>\n<h3 class=\"wp-block-heading\">Gear &amp; Training Tools<\/h3>\n<h3 class=\"wp-block-heading\">Books &amp; Recommended Reading<\/h3>\n<h3 class=\"wp-block-heading\">Training Methods &amp; Concepts<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/shorts\/LHX34TpJxbQ\" target=\"_blank\" rel=\"noreferrer noopener\">ATG Split Squat<\/a>: Front foot elevated, deep-range knee-over-toe progression to build end-range strength.<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=hbCeJFBFyYk\" target=\"_blank\" rel=\"noreferrer noopener\">Backward Sled Drags<\/a>: High-rep, low-risk quad\/tendon conditioning; circulation before deeper knee work.<\/li>\n<li><a href=\"https:\/\/www.menshealth.com\/fitness\/a18750905\/tim-ferriss-deadlift-tips\/\" target=\"_blank\" rel=\"noreferrer noopener\">Barry Ross Protocol<\/a>: Minimalist strength-training method that uses very low-rep, high-intensity deadlifts (typically 2\u20133 sets of 2\u20133 reps) with full recovery to build maximum strength and speed without adding excess muscle mass.<\/li>\n<li><a href=\"https:\/\/www.investopedia.com\/terms\/1\/80-20-rule.asp\" target=\"_blank\" rel=\"noreferrer noopener\">80\/20 Rule (Pareto Principle)<\/a>: Roughly 80% of results come from 20% of efforts or causes.<\/li>\n<li><a href=\"https:\/\/www.myworkout.com\/en\/4x4-intervals\" target=\"_blank\" rel=\"noreferrer noopener\">VO2 Max \u201c4\u00d74\u201d intervals<\/a>: e.g., ~4 minutes on \/ ~4 minutes easy \u00d7 4\u20136 rounds; described using sled variants.<\/li>\n<li><a href=\"https:\/\/fs.blog\/the-minimum-effective-dose-why-less-is-more\/\" target=\"_blank\" rel=\"noreferrer noopener\">Minimum Effective Dose (MED)<\/a>: Do the least to trigger the desired adaptation; sustained compliance beats maximal plans (pertains across training\/nutrition).<\/li>\n<li><a href=\"https:\/\/my.clevelandclinic.org\/health\/treatments\/24011-myofascial-release-therapy\" target=\"_blank\" rel=\"noreferrer noopener\">Myofascial Release<\/a> &amp; <a href=\"https:\/\/www.physio-pedia.com\/Active_Release_Techniques\" target=\"_blank\" rel=\"noreferrer noopener\">Active Release Techniques (ART)<\/a>: Modalities I first explored via Poliquin.<\/li>\n<li><a href=\"https:\/\/www.occamsprotocol.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Occam\u2019s Protocol<\/a>: A strength training program to maximize muscle growth in a short period.<\/li>\n<li>\u201cStrength is gained in the range it is trained.\u201d: <a href=\"https:\/\/tim.blog\/2016\/11\/06\/charles-poliquin-mass-building-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Poliquin<\/a> maxim (deep-range strength for durable mobility).<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=VzIcGAgBiaM\" target=\"_blank\" rel=\"noreferrer noopener\">Wall Tibialis Raises<\/a>: No-equipment shin work to balance lower leg, help knees\/ankles\/feet.<\/li>\n<li><a href=\"https:\/\/www.westside-barbell.com\/blogs\/the-blog\/sled-workouts\" target=\"_blank\" rel=\"noreferrer noopener\">Westside Barbell Sled Culture<\/a>: Louie Simmons\u2019 parking-lot drags, prowlers, bands\/chains lineage (historical context for backward sleds).<\/li>\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/zone-2-training-for-endurance-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zone 2 Training<\/a>: Steady aerobic base building; why\/targets.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">People<\/h3>\n<h3 class=\"wp-block-heading\">Organizations<\/h3>\n<h3 class=\"wp-block-heading\">Related Tim Ferriss Show Episodes<\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tim.blog\/2017\/07\/12\/inside-the-world-of-supertraining-mark-bell\/\" target=\"_blank\" rel=\"noreferrer noopener\">Inside the World of SuperTraining \u2014 Mark Bell<\/a> | The Tim Ferriss Show #252<\/li>\n<li><a href=\"https:\/\/tim.blog\/2017\/03\/16\/jerzy-gregorek\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Lion of Olympic Weightlifting, 62-Year-Old Jerzy Gregorek (Also Featuring: Naval Ravikant)<\/a> | The Tim Ferriss Show #228<\/li>\n<li><a href=\"https:\/\/tim.blog\/2025\/06\/19\/nsima-inyang\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nsima Inyang, Mutant and Movement Coach \u2014 True Athleticism at Any Age, Microdosing Movement, \u201cRope Flow\u201d as a Key Unlock, Why Sleds and Sandbags Matter, and Much More<\/a> | The Tim Ferriss Show #816<\/li>\n<li><a href=\"https:\/\/tim.blog\/2015\/07\/21\/charles-poliquin\/\">Charles Poliquin on Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive<\/a> | The Tim Ferriss Show #91<\/li>\n<li><a href=\"https:\/\/tim.blog\/2016\/11\/06\/charles-poliquin-mass-building-program\/\">Charles Poliquin \u2014 His Favorite Mass-Building Program, His Nighttime Routine For Better Sleep, and Much More<\/a> | The Tim Ferriss Show #198<\/li>\n<li><a href=\"https:\/\/tim.blog\/2016\/05\/09\/the-secrets-of-gymnastic-strength-training\/\">Christopher Sommer \u2014 The Secrets of Gymnastic Strength Training<\/a> | The Tim Ferriss Show #158<\/li>\n<li><a href=\"https:\/\/tim.blog\/2016\/08\/17\/the-secrets-of-gymnastic-strength-training-part-two\/\">Christopher Sommer \u2014 The Secrets of Gymnastic Strength Training, Part Two: Home Equipment, Weighted Stretches, and Muscle-Ups<\/a> | The Tim Ferriss Show #180<\/li>\n<li><a href=\"https:\/\/tim.blog\/2021\/03\/24\/balaji-srinivasan\/\">Balaji Srinivasan on The Future of Bitcoin and Ethereum, How to Become Noncancelable, the Path to Personal Freedom and Wealth in a New World, the Changing Landscape of Warfare, and More<\/a> | The Tim Ferriss Show #506<\/li>\n<li><a href=\"https:\/\/tim.blog\/2021\/11\/15\/balaji-srinivasan-2\/\">Balaji Srinivasan \u2014 Centralized China vs Decentralized World, The DeFi Matrix, Ascending vs Descending Trends, Bitcoin Mining as Energy Storage, Reputational Civil War, and Maximalism vs. Optimalism <\/a>| The Tim Ferriss Show #547<\/li>\n<li><a href=\"https:\/\/tim.blog\/2022\/07\/04\/balaji-srinivasan-network-state\/\">Balaji S. Srinivasan \u2014 5\u201310-Year Predictions, How to Start a New Country, Society-as-a-Service (SaaS), Bitcoin Maximalism, Memetic Warfare, How Prices Are Born, Moral Flippenings, The One Commandment, and The Power of Missionary over Mercenary<\/a> | The Tim Ferriss Show #606<\/li>\n<li><a href=\"https:\/\/tim.blog\/2014\/10\/28\/andrew-zimmern-on-simple-cooking-tricks-developing-tv-and-addiction\/\" target=\"_blank\" rel=\"noreferrer noopener\">Andrew Zimmern on Simple Cooking Tricks, Developing TV, and Addiction<\/a> | The Tim Ferriss Show #40<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">TIMESTAMPS<\/h3>\n<ul class=\"wp-block-list\">\n<li>[00:02:32] How Ben went from Old Man Patrick to Knees Over Toes Guy.<\/li>\n<li>[00:06:37] Backward sled dragging for safe strength building and rehab.<\/li>\n<li>[00:13:14] Full range of motion squatting (deep squats vs. 90-degree limitation).<\/li>\n<li>[00:16:30] \u201cStrength is gained in the range it is trained.\u201d \u2014\u00a0Charles Poliquin<\/li>\n<li>[00:18:50] ATG split squat (front foot elevated split squat).<\/li>\n<li>[00:19:53] Heel elevation and counterbalancing techniques.<\/li>\n<li>[00:24:26] Ben\u2019s mother\u2019s transformation \u2014 from hip deterioration to sprinting at age 71.<\/li>\n<li>[00:27:36] Ben\u2019s vertical jump progression \u2014 unable to grab rim in high school to dunking at 34.<\/li>\n<li>[00:28:14] Most effective exercises Ben\u2019s mom might recommend.<\/li>\n<li>[00:29:54] Ben and I reflect on what Charles Poliquin (RIP) gave to us.<\/li>\n<li>[00:36:36] How backwards sled pulling became a revered exercise.<\/li>\n<li>[00:39:12] Mr. Universe Bob Gajda\u2019s contributions to Ben\u2019s regimen.<\/li>\n<li>[00:42:16] ATG prioritizes offering American-made products when possible.<\/li>\n<li>[00:43:14] Tibialis raises without equipment.<\/li>\n<li>[00:45:37] Why I included the <a href=\"https:\/\/atgequipment.com\/products\/american-made-wrist-bar\" target=\"_blank\" rel=\"noreferrer noopener\">ATG wrist bar<\/a> in a recent 5-Bullet Friday.<\/li>\n<li>[00:48:32] <a href=\"https:\/\/www.instagram.com\/p\/DP9KEPEEYQB\/?hl=en&amp;img_index=1\" target=\"_blank\" rel=\"noreferrer noopener\">Ben\u2019s videos he most recommends<\/a>.<\/li>\n<li>[00:54:48] Applying the minimum effective dose (MED) for maximum results in any endeavor.<\/li>\n<li>[00:59:55] What I would include in <em>The 4-Hour Body<\/em> if it were written or revised today.<\/li>\n<li>[01:01:13] A space-saving alternative for people who want to enjoy the benefits of sled work.<\/li>\n<li>[01:01:57] Real examples of high-yield workouts that require a low investment of time.<\/li>\n<li>[01:05:59] Ben\u2019s basketball warmup protocols.<\/li>\n<li>[01:06:59] Regularly skip leg day? Try Arnold Schwarzenegger\u2019s one simple trick.<\/li>\n<li>[01:08:49] Maintaining integrity in the ever-fickle world of content creation.<\/li>\n<li>[01:32:18] Parting thoughts.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">BEN PATRICK QUOTES FROM THE INTERVIEW<\/h3>\n<p><strong>\u201cI had a high school basketball coach who started calling me Old Man. I was so stiff it would take me so long to warm up compared to other players.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<p><strong>\u201c[In the] 1970s, exercise science was becoming a thing in school and they found that when the knee goes over the toe, then there\u2019s more pressure on the knee. So what went into textbooks was showing when you exercise, don\u2019t let your knee over your toes. [But] think about stepping down the stairs and stop. You take a step downstairs, stop. You\u2019re loading your knee over your toes, every single step you take downstairs.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<p><strong>\u201cSo the first thing that I could tell that allowed me to get off the painkillers was dragging a sled backwards.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<p><strong>\u201cI try to be really careful to never lie in a YouTube title.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<p><strong>\u201cMy whole philosophy is just to have balance stability in the body, forward, backward, high positions, low positions, lower legs, upper legs.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<p><strong>\u201cElevating your heels a bit can help people get lower on a squat and holding a weight out in front of you reduces the pressure on the knee.\u201d<\/strong><br \/>\u2014\u00a0Ben Patrick<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Monarch<\/a>! <\/strong>Traditional budgeting apps can help, but they don\u2019t compare to the complete financial command center you get with this episode\u2019s sponsor, <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Monarch<\/a>. Monarch was named <em>The Wall Street Journal<\/em>\u2019s Best Budgeting App of 2025, and it\u2019s the top-recommended personal finance app by users and experts, with more than 30,000 5-star reviews. <strong>Get control of your overall finances with Monarch. <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Use code TIM at monarchmoney.com\/Tim for half off your first year<\/a><\/strong>.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by\u00a0<\/strong><a href=\"http:\/\/livemomentous.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Momentous<\/strong><\/a><strong>\u00a0high-quality creatine!\u00a0<\/strong>I\u2019ve long benefitted from creatine for athletic and gym performance, and now I\u2019m increasing my daily intake to enjoy the cognitive benefits as well. A pilot study in Alzheimer\u2019s patients demonstrated that supplementing can increase brain creatine levels in just 8 weeks, improving measures of memory, reasoning, and attention. And a double-blind, placebo-controlled study found that creatine can restore aspects of memory and attention within hours in adults who are sleep deprived. I use\u00a0<a href=\"https:\/\/livemomentous.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Momentous Creatine<\/strong><\/a>\u00a0made with Creapure\u00ae, which is sourced from Germany and has the strictest lab standards to ensure it\u2019s at least 99.9% pure. And try Momentous\u2019s\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss?utm_campaign=Tim+Ferriss&amp;utm_medium=partnerships&amp;utm_source=sponcon#section-tims-favorite-products\" target=\"_blank\" rel=\"noreferrer noopener\">whey protein isolate<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.livemomentous.com\/pages\/tim-ferriss?utm_campaign=Tim+Ferriss&amp;utm_medium=partnerships&amp;utm_source=sponcon#section-tims-favorite-products\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium threonate<\/a>, all of which meet their same, exacting standards. <strong>Check out Momentous for yourself and get 35% off your first subscription order with code TIM at\u00a0<\/strong><a href=\"https:\/\/livemomentous.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>LiveMomentous.com\/Tim<\/strong><\/a><strong>.\u00a0<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by <a target=\"_blank\" href=\"https:\/\/davidprotein.com\/tim\">David Protein Bars<\/a>!<\/strong> I\u2019m always on the hunt for protein sources that don\u2019t require sacrifices in taste or nutrition. That\u2019s why I love the protein bars from <a target=\"_blank\" href=\"https:\/\/davidprotein.com\/tim\">David<\/a>.\u00a0With David protein bars, you get the fewest calories for the most protein, ever. David has 28g of protein, 150 calories, and 0g of sugar. Their bars come in six delicious flavors, all worth trying, and I\u2019ll often throw them in my bag for protein on the go. <strong>And now, listeners of <em>The Tim Ferriss Show<\/em> who buy four boxes <a target=\"_blank\" href=\"https:\/\/davidprotein.com\/tim\">get a fifth box <em>for free<\/em><\/a>. Try them for yourself at <a target=\"_blank\" href=\"http:\/\/davidprotein.com\/tim\">DavidProtein.com\/Tim<\/a>. <\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong><a href=\"https:\/\/tim.blog\/2016\/11\/06\/charles-poliquin-mass-building-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Want to hear<\/a> another episode with the coach who inspired Ben\u2019s breakthrough?<\/strong> Listen to my second conversation with <a href=\"https:\/\/tim.blog\/2016\/11\/06\/charles-poliquin-mass-building-program\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Charles Poliquin<\/strong><\/a>, whose radical knees-over-toes philosophy helped Ben overcome chronic knee pain and get off painkillers. We discuss his favorite mass-building program, nighttime routines for better sleep, how to differentiate terrible trainers from the best, <a href=\"https:\/\/tim.blog\/2016\/11\/06\/charles-poliquin-mass-building-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">and much more<\/a>.<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<p>\n<iframe loading=\"lazy\" title=\"Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive | Charles Poliquin\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TOY6s3yarbs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/p>\n<\/figure>\n<\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ben Patrick, better known as \u201cKneesovertoesguy\u201d (@kneesovertoesguy), is the founder of Athletic Truth Group (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11891,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-11890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-growth"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=11890"}],"version-history":[{"count":0,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/11890\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/11891"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=11890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=11890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=11890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}