Quote by BEN PATRICK - Deepstash
How To Build Muscle

Learn more about exerciseandfitness with this collection

Importance of rest and recovery

Effective workout routines

Proper nutrition for muscle building

How To Build Muscle

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“I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.” – 



5.05K reads


Two principles for developing full-body strength and fitness

Two principles for developing full-body strength and fitness

You have to be just as strong moving in reverse as you are going forward.

  1. Get stronger in reverse of what hurts.
  2. Restore and train the full range of motion at a level that doesn’t hurt you. 

If you use only these two principles, you could create a s...


5.88K reads

Flexibility & Strength

Flexibility & Strength

The person who wants to actively improve their resiliency and longevity needs a workout that also happens to be rehabbing their body.

Improving your mobility allows you to access new muscle tissue that you couldn’t hit before.

A full range of motion exercises increase...


2.5K reads

Exercises for lower back pain

Exercises for lower back pain

With the amount of sitting we do in chairs, our hip flexors get very shortened. To get someone out of pain you need the ass to grass full range of motion.

It’s found that people with less thoracic spine ability have a greater chance of lower back surgeries and shoulder surgeries. 


2.11K reads

The mindset people need to be able to do rehab, the basic, boring stuff

The mindset people need to be able to do rehab, the basic, boring stuff

Rehab can give you an amazing workout. Physical therapy and exercise don’t have to be two different things. Physical therapy and exercise combine well together.

Combining physical therapy, exercise physical therapy and strength training can improve the mobility of younger people and prevent...


3.15K reads

You can gain flexibility through strength exercises

You can gain flexibility through strength exercises

We want to gain strength in the areas where we’re generally weak or don’t normally train. 

When we get stronger through a range of motion, we can exponentially reduce injury. 


4.38K reads

Be grateful that you can work out, not how much you lift

Many people over attach their identity to the gym. But fitness is just one area of life.  When you’re in your late 20s or early 30s, you may shift your focus from physique to longevity.

Be grateful that you can work out, not how much you lift. For example, lie in bed and imagine yourself wi...


2.86K reads

Favourite knee exercises

Favourite knee exercises

We may be at a point in life where we’re very weak and tender in some range of movement and start to avoid it. Instead, find the amount of load of full use that you can do and build up from there to what healthy people can do. 

  • Backward sled drag: It forces your knee...


1.76K reads

Exercises for shoulders

Kids in their teens who are having shoulder surgeries are just not strong enough in reverse of throwing a baseball.  You need to be strong enough in reverse of motion that could injure you.

  • Start strengthening your external rotation. 
  • You can strengthen the lower trap muscles i...


2.25K reads

Knees over toes

Knees over toes

Most trainers tell people, “don’t let your knees go over your toes." The reason for this advice is that when your knee goes over your toe, there’s more pressure on your knee.

However, an Olympic trainer Charles Poliquin said the athlete whose knee can go farthest and strongest...


3.59K reads




Always appreciate the time you get, because you never know how much longer it`ll last.

Ben Patrick AKA “Knees Over Toes Guy" is the coach and owner of Athletic Truth Group (ATG) Online Coaching, an online personal training program for strengthening knees and developing full-body fitness.

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The Supermodel Era (c. 1980s)

The Supermodel Era (c. 1980s)

This era celebrated this body type:

  • Athletic
  • Svelte, but Curvy
  • Tall
  • Toned Arms

This time period brought about an exercise-crazed phenomenon. Workout videos were all the rage, encouraging women to be thin, but also fit. This er...

12. Do some stretching.

12. Do some stretching.

When you can’t muster up the energy for a workout, stretching is a more manageable option that still benefits your body and mind. 

Choose two to three stretches that are your go-to stretches and set a timer on your phone and try to hold each exercise for two minutes.

Mental And Physical Health

We have always been taught that mental and physical health are two separate entities existing in different planes.

Our mind and body, surprisingly to many, are not two different things.

If someone leaves their job due to a physical injury, it is considered normal, but if the sam...


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