Fernando Lopez
@fueledbyfern
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15yr body comp & strength expert. Programs available under the "Physique" tab on the app. I'm proud creator of SURPO nutritional products
Joined May 2021
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Pinned Tweet
Would you rather have more MUSCLE or greater MOBILITY?
What if you didn’t have to choose?
🧵
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ATG Spine Ability:
Thread post 🧵
- I don’t do conventional stretching
- I don’t do yoga (nothing against yoga—I think it’s awesome)
- I’m not “naturally flexible”
- I weight 210lbs, bench press 300 lbs, and I’ve squatted 500 lbs.
AND… I can get into a full back bridge (wheel
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Unlocking the Power of Split Squats:
A Game-Changer in your Fitness Journey
it's time to give split squats a try. These underrated gems in the world of fitness provide a multitude of benefits that can help you achieve your fitness goals, whether you're aiming to build strength,
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Best Method for Handling A Muscle Injury
Unfortunately, no matter how bulletproof you are, injury is always a possibility.
What’s the best way to bounce back as quickly as possible?
Drop the R.I.C.E. and pick up the M.E.A.T.
🧵
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I FIXED my chronic, long term shoulder pain.
You can too.
Here’s how:
🧵
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Is shoulder pain interfering with your weight training?
What nobody talks about is the importance of BALANCING the muscles in the shoulder relative to one another.
Here are 5 exercises that helped me create musculature balance in my shoulders and get rid of pain for good: 🧵
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Fix your shoulder pain with the eccentric Y raise (aka trap-3 raise)
#shoulderworkout
#shoulderpain
#benchpresstips
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Discover the Power of Seated Good Mornings! 🌟
✅ Strengthens Lower Back
✅ Enhances Core Stability
✅ Improves Posture
✅ Safe for All Fitness Levels
✅ Ideal for Desk Workers
The Seated Good Morning is particularly an amazing exercise due to its ability to scale for any age
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Do you sit a lot for work?
The human body is in a constant state of adaptation.
Daily sitting at a desk or on a computer can gradually lead to major physical imbalances over time.
Here’s how to use ATG training to strengthen the body in REVERSE of a seated position:
🔥🧵
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You CAN run faster.
There are many factors to it but these are the 2 exercises specifically, that dramatically improved my speed in just a month’s time.
Maybe they can help you too.
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🚀 Maximize Your Calf Muscle Growth with These Proven Strategies! 🚀
First you should know your calf is made up of two main muscles:
1. Gastrocnemius - the outer, upper part, & fastest twitch portion
2. Soleus - the deeper & larger, lower part. One of the slowest twitch muscles
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Part 1 of: how to start Split Squats
I’m passionate about this exercise as ive never met someone who didn’t benefit from it. No matter their goal.
Follow for part 2.
#splitsquats
#formtips
#singlelegsquat
#legday
#kneesovertoes
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Do you have knee pain?
That doesn’t mean you get to
(or need to) SKIP leg day!
Let me show you an effective ATG-style lower body routine that can help:
🧵
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How to train your shoulders 💪🏽
9 exercises to balance, grow and strengthen your shoulders.
These exercises can scale from body weight, bands to the more advanced bars and cable variations. 💥
Share this with anyone who wants some functional strong shoulders 🪨
If you want
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Here is a simple RDL guide with key form points.
RDLs are a favorite to grow the glutes, low back, and hamstrings aka “posterior chain”.
For athletes they can help you run faster and jump higher.
For most it helps simply pick things up a bit easier.
For elderly it can help
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ATG is for everyone…
All ATG programs scale from beginner with assistance to advanced with heavy loads.
Understanding this allows anyone to start making progress.
So whether you want to fix knee pain, prevent injury, add muscle mass, or simply get stronger and live better..
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Shoulders can be complicated issue, with ATG programming you attack the problem with a systematic approach that anyone can start.
Dont be afraid to address the issue - similar to knees I hear people running away from the problem as opposed to tackling it.
So strengthening the
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Have the occasional knee pain?
Fix that while growing bigger & stronger legs 🦵🏽
Do this workout and let me know how you feel after 📈
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Ankles are one of the most common tightness I have seen in people, this is the way i increased my ankle flexibility and it has worked for countless clients of mine.
It takes consistent work over a long period of time so keep at it.
If you don’t have a seated calf machine that’s
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4. In my my twenties, now barely being able to throw a football anymore..
I began a search for answers that eventually led me to legendary Canadian Olympic strength coach, Charles Poliquin.
Poliquin personally showed me the seated external rotation and the Trap-3 raise.
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There are 3 hamstring muscles and they have TWO functions. ✌🏽
My secret to growing large hamstrings is to work equally if not more on the knee flexion function of the hamstrings.
Generally very undertrained, these movements can stimulate tremendous growth. 📈
Give it a try
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Elevate your fitness game with heavy forward sled drives! Not only do they ramp up overall strength, but they also:
🔥 Boost calorie burn for effective weight management.
💪 Enhance muscular endurance, making you stronger for longer.
🚀 Develop explosive power, essential for
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3 Rules For Strong and Healthy Shoulders:
1. Train in a FULL Range of Motion
Performing your shoulder movements through a full range will not only help you build more muscle, but also protect your shoulders against common injuries.
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My father is an amazing example of being able to change your body AT ANY AGE!
Atg is for everyone.
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Gaining muscle is not just for athletes and bodybuilders, it’s for YOU! 🫵🏽
#Muscle
mass is indeed considered an important indicator of overall health and can be related to life
#longevity
:
#Exercise
lowers all cause mortality?
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1. DB Pullover
This is ground zero for STRETCH-STRENGTH in reverse of our modern, hunched-forward posture.
Don’t be surprised if you are very tight at first behind your shoulders and in your upper back.
Especially if you’ve trained bench press and pushups as much I have over
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A lot of knee and back pain originates from weak feet and ankles …
There is a lot to rolling ankles even down to the shoes you wear… but strengthening the feet and ankles is always a good idea.
Ankle flexibility is number one predictor of lower body injury. The tighter the
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Is your strength training helping you “bulletproof” your body?
Or are you unwittingly training your way into a potential injury?
🧵
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There are always regressions to get you started..
even as simple as walking backwards.
Don’t be afraid to work on your squat ability and know that improving the ability to squat may, in the process, handle a lot of your pains and physical issues.
Atg coaches are trained to
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These 4 exercises should be part of any knee strengthening program.
The complete programs are on the ATG app -
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So here are my top 5 tools to get that done:
1. ATG Db Shoulder press
2. Seated External Rotation
3. Trap-3 raise
4. Powell raise
5. Cross-bench Pullover
Over time these movements helped me accomplish what once felt impossible—they put an end to my shoulder pain for good.
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Most people do not know what ATG is ..
Simply put, it’s a style of training based on RESULTS and that is for EVERYONE.
Whether you are brand new to exercise or advanced athlete, we can help.
Thousands already have experienced gains, if you’re curious check it out!
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Here is a well written, concise story about me and how I became a trainer.
Thank you Geoff Reed.
This is Fernando Lopez.
A former high school quarterback, Fernando dreamed of playing professional football.
But at 23, he was running the 40-yard dash in 5.2 seconds—far too slow to be a pro.
Fast forward four years later, and at 27, Fernando ran back-to-back, laser-timed 4.4
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🚀 Introducing
#ATG30
: Your Fast-Track to Fitness! 🏋️♂️
🌟 Get in shape QUICKLY & SAFELY with our innovative program designed to maximize results while minimizing injury risks.
✅ expert workouts
✅ Expert guidance
✅ Injury prevention focus
🔥 Ready to transform?
Use CODE:
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Start working on your low back.
I know too many people who ache and don’t DO something about it.
Hope this helps 🙏🏽
Everything I Know About The Lower Back
I think of it like:
BELOW low back
AROUND low back
ABOVE low back
6 exercises to demo, with levels for everyone…
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RDLs aka “Romanian Deadlifts”
Are one of the most effective and scalable exercises for the posterior chain (glutes, hamstrings, and low back)
You can track your progress on the ATG app
My programs are under the “physique” tab.
Let me know if you have
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I recently competed in a Savage Race for the first time. This is an obstacle course / endurance competition.
6 miles through countryside with 40 obstacles.
I finished in the top 50 (out of 1100 competitors), At age 34, WITHOUT any direct prep for the race whatsoever.
Let me
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4. Conclusion:
Mobility in the thoracic spine isn’t just about flexibility.
It’s about STRENGTH too—flexibility and strength working together in harmony.
Improve your own stretch-strength ability, and you may find yourself doing things (like the back bridge) that you never
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What is MEAT?
Movement, Exercise, Analgesics, Treatment
Movement: Keep moving the affected area as much as possible and find ways to work around the injury at your pain-free level.
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2. Trap-3 Raise
The lower trapezius or trap-3 muscle might be the most common weak link in the human body
These muscles don’t get trained much in daily life, but here’s how to change that.
Use the 45 degree back extension or an incline bench.
Start by retracting your
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Want bigger arms?
Incline curls help balance out Chins and years of Scott curls for a full bicep development.
Build athletic muscle with my programs on
Find them under the “physique” tab and start tracking your progress.
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Ext rotation — 10% of bench press max for 8 reps
Powell Raise — 10% of bench press max for 8 reps
Trap-3 Raise — 10% of bench press max for 8 reps
Bench Pullovers — 25% of bench press max for 8
ATG shoulder press — 25% (each) of bench press for 8 reps
Start chasing these
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Key to imposing enough demand for muscle growth:
Lift weights in a manner where you could not do the same the next day...
if you can, you didn’t train hard enough!!!
Train hard - Recover hard
rinse & repeat.
Simple.
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Having a knee injury should NOT be the end of your squatting journey and athletic career - in some ways in could be the beginning!
Time for you to fix imbalances, train your weakest links while strengthening your strengths.
Everyone at:
is here to help.
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I want to show you that you can simultaneously get stronger AND more flexible.
This is because of a little-known fact: full-range of motion ATG strength training is an effective form of mobility training in and of itself.
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My father is 73 and is full of life.
#atgforlongevity
Top 4 Things I’ve Learned About Exercise For Longevity
I’ve been training my mom for 6+ years.
She’s 70, but has the mobility of a much younger person.
Here’s what she does…
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3. Couch Stretch
The couch stretch is a dynamic movement to open up tight hip flexors and quads.
It is also underrated for the lower back.
Use an active contraction in the glute on your working side leg.
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Stop dropping your weights!
Unless you are specifically training for a powerlifting meet or testing one rep max, stop dropping your deadlifts!
Use your muscles to lower the weight.
Most people should be controlling the eccentric portion of deadlift type movements - this
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1. Seated External Rotation
Work up to a goal of at least 12.5% of bodyweight for 10 reps or 10% of bench press for 8 reps.
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5. Trap 3 Raise
This is my personal favorite—also known as the Y raise.
The standard to work towards is 10% of your bodyweight in each hand for at least 8 reps or 10% of bench press for 8 reps.
(Try the eccentric version!)
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Treatment—My favorite treatment option is A.R.T., which stands for active release technique.
When using ART, apply moderate to high pressure and work through the full range of motion.
This can be a bit painful at first, but it’s an excellent finishing touch.
I’ve never seen
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There is a 75% chance you are dehydrated…
According to the Lay Press, 75% of Americans suffer from low-grade chronic dehydration.
I have trained over 1000 clients and all suffered from dehydration to some degree.
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Can you be more athletic in your mid 30s than you ever were before?
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So remember: MEAT not RICE!
And bookmark and share this thread for the next time that you or someone you know experiences an injury.
To follow my strength programs on the ATG Online Coaching App, sign up at
Don’t forget to hit the “track progress”
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Success leaves clues 🕵️
Yet I still see most people squatting half way down and experiencing injury after injury even in their 30s.
This guy was jumping in his 80!?
George Hackenschmidt is the greatest athletic longevity case I’ve been able to find.
He could jump high in his 80s!
Here’s his favorite exercise, and how we can all use this data…
[In this picture he is 74.]
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Conventional wisdom for soft tissue injuries is rest, ice, compress, and elevate—otherwise known as the R.I.C.E. protocol.
The idea with R.I.C.E. is to reduce the inflammation to the injured area.
However, inflammation causes an increase in BLOOD FLOW—this is the mechanism that
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🌟 Embrace Simplicity in Fitness! 🏋️🥩
Remember, achieving health doesn't require extremes! It's all about the basics:
High Protein Balanced Diet 🥩🍉
Regular Exercise 🏋️🏃♀️
Adequate Sleep 😴✨
Positive Mindset 🧘♂️😊
Start small, stay consistent, and watch the magic happen!
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Exercise: Use short range exercises such as a hamstring curl to promote blood flow in the injured area.
A short range exercise is one where the muscles are contracting in a shortened position (such as a bicep curl or reverse step).
Go very light at first with these and use
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ATG30 💪
A fitness challenge with scalability and accessibility.
Get in shape QUICKLY & SAFELY - stop hurting yourself while getting in shape.
Look better and FEEL better with less injury and more discipline.
via
@YouTube
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2. Cable Side-Lying External Rotation
Goal is 8% of bench press for 8 reps or 10% of bodyweight for 10 reps.
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Analgesics: You can use an analgesic topical cream or gel to help reduce the pain.
Using a clean diet and natural supplement such as magnesium or tumeric can also be helpful in speeding up the healing process.
if you need a high quality magnesium
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3. Work to Achieve ATG Shoulder Standards
Driving up your strength using progressive overload isn’t only important for your bench, but also helps your speed and vertical.
For healthy, protected shoulders, you need to be able to hit the minimum strength numbers in each of the
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In fact, the physician who came up with R.I.C.E in the first place, Dr. Gabe Mirkin, later reversed his opinion, stating that icing can actually inhibit recovery.
The M.E.A.T. protocol is designed to do exactly the opposite of icing—increase blood flow to the area in order to
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Conclusion:
Your shoulder pain may go away much before you hit these numbers but these are goals to strive and train for to prevent it from ever coming back and to further bulletproof your shoulders.
All of these exercises are included in my training programs on the ATG
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4. Cross Bench Pullover
25% of your bodyweight for 10 reps is an excellent target for the pullover.
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1. Powell Raise 3 x 10 each
Closed, forward-leaning posture from sitting can lead to a whole host of problems, including compressed lungs and poor breathing mechanics.
This movement strengthens and open up the opposite muscles in the upper back and behind the shoulders.
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The human body is designed to move and move often.
If you stop you will start to decay.
Reminder: Forcing humans to sit still all day is foolish.
Recess is sacred—for children and adults alike!
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2. Dumbbell Pullover 3 x 10reps & Trap-3 Raise 3 x 10reps
Excess sitting puts the upper spine in a rounded, concave position. This can put undue strain on your neck and even potentially lead to less oxygen getting to the brain.
Strengthen the spine musculature in reverse of a
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3. Powell Raise
The long-term strength goal for the Powell Raise is 15% of bodyweight for 10 reps or 10% of bench press for 10 reps
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3. Romanian Deadlift x 10 reps
Daily sitting can lead to tight hamstrings and weak, inactive glutes—potentially leading to back pain and/or less blood flow traveling to the legs.
The Romanian deadlift (or RDL) is an excellent fix to counteract these common deficiencies.
Use a
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I drink raw milk and have for two years now any chance I can get my hands on it.
It tastes delicious and is a superfood imo.
Raw milk refers to unpasteurized milk.
Milk is typically pasteurized to kill bad bacteria.
However, some organizations and groups swear by raw milk.
I dug into the subject years ago.
You might be surprised like I was.
THREAD
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5. Recap:
Powell Raise x 10
DB Pullover x 10
Trap-3 (aka Y raise) x 10
RDL x 10
Low Cable Pull In x 20
Repeat 2-3 times in a circuit.
For full access to all ATG programming and online form coaching—including all of my popular muscle-building programs under the “Physique”
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Grow your quads using ATG 💪🏽
Trio sets like this are called mechanical drop sets. Working the entire strength curve and the gradient increasing of muscular fatigue ensures maximal fiber utilization.
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If you cramp, drink this.
If you feel tired during the day, drink this.
@HunterFrench23
Pretty much just this.
I stopped getting muscle cramps after work outs and runs.
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5. Don’t get it twisted. This was not an overnight cure.
It took time because I had to progressively build STRENGTH—in much the same way as I had done years before with my bench press in high school.
However, it WAS a simple solution: get brutally strong in reverse of
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4. Low Cable Pull in (or Garhammer Raise) x 20 reps
Desk workers often suffer from chronically weak and tight hip flexor muscles as sitting puts the hips into a shortened position.
Strengthen your hip flexors as well as your core muscles with the low cable pull in as shown.
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2b. Knee Flexion 3 x 6-10
Superset back and forth between your reverse step ups and a knee flexion exercise such as an elevated nordic or light hamstring curl.
Training the muscles and connective tissue behind your knee will help properly stabilize the joint.
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Muscle mass is considered an important indicator of overall health and life longevity - here are some key points regarding the relationship between muscle mass and longevity:
1. Sarcopenia and Aging: Sarcopenia, the loss of muscle mass and strength, is a natural part of aging.
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🧵Fitness is a story of progressions 🧵
Understand that "being fit" is not a static state but a continuous journey characterized by gradual improvements and advancements.
This idea encompasses several key aspects: ➡️
*all included in the ATG30 program*
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This man has made dramatic changes over the last couple years with ATG and I’m so glad that SURPO supplements has been able to help on that journey.
Dietary supplements are hard to trust.
Unfortunately, the sphere of fitness supplementation is at best confusing—and at worst, a swamp of dubious claims and outright falsehoods.
I actually didn’t use any supplements for a couple of years after I got serious about fitness, and
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Progressive overload is a major key in training 🚀, but safety first!
Always remember that it's not about how FAST you progress, but how WELL you progress.
Gradual overload through FULL ranges of motion ensures longevity & joint health.
Train smart, keep those joints happy!
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2a. Reverse Step Ups 3 x 12-20 Reps
Use the reverse step up to continue to bring blood flow to the area and to emphasize the vastus medialis muscle above your knee.
Be sure to keep this movement pain free by regressing to a lower height and/or using assistance from your hands.
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Recap:
Seated External Rotation
Cable Side-lying External Rotation
Cross Bench Pullover
Powell Raise
Trap 3 Raise
Use these 5 exercises to help balance the muscles in your shoulders laterally and from front to back. These can help you get out of shoulder pain now and prevent
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*Special note: although no longer as well-known today, the dumbbell pullover was once a favorite upper body exercise of Arnold Schwarzenegger, both for building more muscle and better mobility.
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2. I perform a MINIMUM of 2 pulling movements or rotator exercises for every 1 set of pressing.
Upper body balance is crucial for shoulder health as well as for long term strength progression.
But almost all of us have already spent years doing pushups, bench pressing, and
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7. How strong do you need to be?
Now nearly 35, I don’t experience shoulder pain day to day and
I can throw a football whenever I want (no warmup required), and I recently bench pressed 315 with
NO pain after!
So what level of strength has given me this ability?
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When I walk into a gym, I still see 99% of people training in what I think is an outdated, suboptimal style.
Half squats with no knees over toes. Half curls and partial range of motion pressing.
Rampant ego-lifting.
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Bonus Part 2 -
ATG Split Squat 3 x 6-8
Lastly, progress to the ATG Split Squat, regressing as necessary and NEVER working through pain.
Use these exercises to experience increased knee ability and overall lower body results!
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Warm Up—5 Minutes
Start by dragging a sled backwards or using a reverse treadmill. This brings increased circulation and blood flow to your knees in preparation for your workout.
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3a. Piriformis Stretch 2 x 30 seconds, each leg
Now it’s time to stretch your glutes.
When you have an injured knee, the glutes and other surrounding muscles sometimes tend to compensate and become tight as a result. Work on reversing this with the piriformis stretch.
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For anyone not sure if they should squat all the way down… read this!
2 Pieces of Knees Over Toes Science Plus 5 More to Be Added to The Textbooks
Here’s a young Arnold, deep squatting, knees over toes.
At the time, this was not controversial…
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Is working out enough for optimal survival?
Simply put, no....
Here are 5 ways a poor diet is setting you back:
Swipe ➡️
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The new way, The “ATG Way”, is full range of motion, structurally balanced and functional training.
To be clear, I’m not saying there are any “bad” movements. If you’re promoting health and exercise, we’re on the same team.
And even partial range training has a place in the
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1. First a little background: I’ve spent over 20 years throwing footballs and baseballs.
I started at age 4, playing in T ball leagues with my grandpa (who played for the MLB Washington Senators)
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2. A few years later, I got serious about football and played quarterback through high school and into my mid-20s through semi pro, before switching to safety.
At 12, I had a middle school football coach who had me “throw as far you can” over and over again in practice.
This
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***note***
don’t forget to STRETCH your hip flexors as well, with the couch stretch or split squats.
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That doesn’t mean there is never a use for shorter range exercises or that we cannot perform a barbell bench press.
But I found over my 15 years of experience, those who spend their majority of their training in a FULL range, have more athletic hypertrophy.
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Recap:
What factors helped me to finish in top % of a Savage endurance race without ANY prep or conventional cardio training?
1. Structural Balance
2. Strength from the ground up
3. Pound-For-Pound ATG strength
4. Diet and Body Composition
You can follow my strength programs
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3. By high school, I was a weak 15-year-old chasing the holy grail for teenage boys—a 225 lb bench press. 😆
I eventually got it at 17 years old, But in doing so, I continued to wreck my shoulders and the chronic pain got worse.
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