VPO-10 Training – Addressing All Muscle Growth Variables
There are three ways to stimulate hypertrophy:
- Progressive overload
There are also three main lifts the work the entire body, produce the most overload and lead to the most gains in strength, size and structural integrity – meaning lower back and core strength and health. What good is making gains if you have lower back pain and stand with a slouch?
NOT GOOD AT ALL!
This program is not only good for gains, it is good for YOU, all of you. Your posture, health and even cardiovascular performance. The three lifts we will focus on work the entire body and also call core and conditioning into play. They are:
Squat: The king of all exercises. This exercise brings the core into play and works the entire body with a major focus on quads and glutes.
Deadlift: Engages the core and works everything from your fingers to your toes. This exercise focuses primarily on your back and legs.
Standing Overhead Press: By pressing overhead, one of the best core exercises there is and the entire body is needed to make this move happen. The primary movers here are your shoulders.
No Bench Press?
Bench press has you laying down and is not a core movement in my opinion. Don’t worry kids, your chest will still make insane gains! We will just throw it in secondary movement! Thus, chest will be worked after the standing shoulder press. If it doesn’t work the chain, it’s not a major lift in this program!
VPO-10 Workout Notes
What if you want a three day split? Or a four day split? Five or six day split? This routine can be adapted to any one of those splits and still hit every muscle more than efficiently. In addition to the three compound lifts that hit every muscle in your complex body, we also throw in assistance exercises for each day, and we have two wokouts (Workout A and Workout B) for variety in your training.
Rest 60 to 90 seconds between sets.
How to choose a weight
Pick a weight you KNOW you can hit for ten sets of five reps. If you undershoot it, no worries Mate! The key to this program is progressive overload so we will get that up in no time!
How to use progressive overload
The simple way to explain this will be done with the squat. Let’s say your first week’s squat is 135lbs for 5 reps. You get all 10 sets. You then add 5lbs to each side the next workout, so 145lbs. if you get all 10 sets, you go up 5lbs on each side again.
If you do not get all of the reps and sets, let’s say you only get 8 sets of 5 reps then you get 3 reps and then one rep, you will then repeat the weight until you are able to get all 10 sets of 5 reps. When you get that, you raise the weight 5lbs on each side again. Simple, right?
Be sure to take at least one day off per week. But the thing is, you can take more days off if your schedule requires, just start at the last day. So if you did squats Monday, shoulder press Wednesday, deadlifts Saturday and you take Sunday off, you would start with squats the next time you hit the gym.
The “other” lifts
We will vary rep ranges based on what I feel is most optimal for that lift. NOTE: You may substitute any of the “other” lifts with a different lift for the same muscle group.
Tiger Fitness CMO Marc Lobliner discusses VPO-10 training.
VPO-10 Workout Program
|Squats Workout A|
|Lying Leg Curls||4||8-12|
|Dumbbell Lunges||4||12 each leg|
|Standing Calf Raise||4||15|
|Upper Body Workout A|
|Standing Overhead Shoulder Press||10||5|
|Incline Dumbbell Flies||4||8-12|
|Seated Dumbbell Curls||4||12-15|
|Deadlift Workout A|
|Lat Pull Downs||4||8-12|
|Row Machine (Hammer etc.)||4||8-12|
|Squats Workout B|
|Seated Leg Curls||4||8-12|
|Seated Calf Raise||5||15|
|Upper Body Workout B|
|Standing Overhead Barbell Press||10||5|
|Dumbbell Bench Press||4||8-12|
|Deadlift Workout B|
|One Arm Row||4||8-12|
Day 7. If you choose to do the 6 day per week option, take the 7th day off….PLEASE! just to keep from being a gym rat!
Just to make sure, here is a sample 4 day routine that can be run over the course of two weeks.
- Monday: Squat A
- Tuesday: Upper A
- Wednesday: Off
- Thursday: Deadlift A
- Friday: Squat B
- Saturday: Off
- Sunday: Off
- Monday: Upper B
- Tuesday: Deadlift B
- Wednesday: Off
- Thursday: Squat A
- Friday: Upper A
- Saturday: Off
- Sunday: Off
There you have it. Power, strength, stamina, core health and brute strength all in one. This is the most comprehensive and adaptable muscle growth plan ever created Start today and make the gains you deserve not just in lean mass gains, but in structural health!
Because looking good, feeling good and also have a sexy, strong core….That’s Not A Game!