Build the Perfect Body with All-New P.O.P (Power of Proportions) Training
With the right supplementation and dedication, P.O.P. Training works. Put an end to mediocre results and try P.O.P. Training today… you won't regret it!
Remember to consult your doctor before starting any diet and exercise plan.
Part 4: Sample P.O.P Training Programs and Finishing Touches
Sure, your current training program is probably very effective, but for the body you want, P.O.P. Training may be for you. The biggest flaw of ordinary training programs is that they're designed to stimulate all muscle groups in one unified fashion. The human body is made up of multiple muscle fibers that require extremely different stimulation for maximum muscle size. Because of this, a combination of higher, lower and max reps is vital to stimulate all type I and type II muscle fibers. The key to long term progress is variation.
The objective is to stimulate muscle fibers and then let them recover again as much as possible. This allows for maximum recovery and optimal gains. A good way to support the recovery process is through supplementation. Scientifically advanced pre- and/or post-workout supplements can help inhibit catabolism and promote muscle growth.
Sample P.O.P. Training Program
|Workout #1||Exercise||Sets & Reps*|
|Chest||Incline barbell press||1x10, 1x6, 1x6 reps|
|Incline dumbell flyes||1x15, 1x12, 1x10 reps|
|Flat dumbell press||1x10, 1x6, 1x6 reps|
|Cable crossovers||1x15, 1x12, 1x10 reps|
|Workout #2||Exercise||Sets & Reps*|
|Back||Single-arm dumbell rows||1x10, 1x8, 1x6 reps|
|Lat pulldowns||1x10, 1x8, 1x6 reps|
|Bent-over barbell rows||1x15, 1x12, 1x10 reps|
|Hyper extensions||1x20, 1x20, 1x20 reps|
|Workout #3||Exercise||Sets & Reps*|
|Legs||Front squats||1x10, 1x8, 1x6 reps|
|Leg press||1x10, 1x8, 1x6 reps|
|Leg extensions||1x15, 1x12, 1x10 reps|
|Leg curls||1x20, 1x20, 1x20 reps|
|Calf raises||1x20, 1x20, 1x20 reps|
|Workout #4||Exercise||Sets & Reps*|
|Arms||Tricep pressdowns||1x15, 1x12, 1x10 reps|
|Skull crushers||1x15, 1x12, 1x10 reps|
|Close-grip bench press||1x15, 1x12, 1x10 reps|
|Barbell bicep curls||1x10, 1x8, 1x6 reps|
|Preacher curls||1x15, 1x12, 1x10 reps|
|Workout #5||Exercise||Sets & Reps*|
|Shoulders||Lateral dumbell raises||1x15, 1x12, 1x10 reps|
|Rear delt raises||1x15, 1x12, 1x10 reps|
|Military press||1x8, 1x6, 1x6 reps|
|Upright barbell row||1x10, 1x8, 1x8 reps|
* Does not include one light warm-up set. Weight lifted should continue to increase throughout all sets.