O-S-M SIZE MATTERS: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness, Bodybuilding, Field Sports, First Responders, Law Enforcement
Coach
Cody Frey

ORKA SIZE MATTERS O-S-M

Time to Get Bigger. 

Are you having trouble trying to figure out how much volume is needed for you to build muscle? 

This program has self-regulation built into it. Very similar to GVT made famous by the late great Charles Poliquin. A workout that works well for some and has very little results for others. This workout will allow you to do exactly the right amount of volume you need to GROW. Some may need 22 sets (haven't seen this yet) while others may only need 4 sets to grow and this program allows each person to find their limit. 

It also allows you to train with a heavier weight increasing your strength as a by-product, however, strength is not the main purpose of this workout you will be bigger and stronger at the end of this program. Nobody wants muscles that are all show and NO GO. 

-Broken up into 3 weight lifting days M/W/F

-1 structural strength/balance day 

-1 aerobic recovery day 

-Can be done in a commercial gym/ garage gym 

- A great way to give your body a break and rebuid

Getting bigger has just as much to do with your diet as it does with a good training program. However, this program will make you bigger. Followed by the user eating sufficiently to ensure muscle growth. If you are in need of some guidance on this process check out ORKA's 1;1 coaching. www.orkaathletics.com

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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VOLUME
Volume with the minimum effective dose. This is a self-regulating program meaning if you follow this program as designed you will be doing the correct amount of volume for you. FOR YOU, AS Everyone is different. So why are you doing either too much volume or too little volume for you? Stimulate don't annihilate, as said by the golden era of bodybuilders.
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NO GO
Nobody wants muscles that look good and big and yet can't open mom's jar of pickles. The way this program works you will be using heavier weights thus generating more strength. And when mom hands you that jar of pickles you ask whether she wants it opened with your Hands, Guns, or Cheeks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Strength and Size. Why because it matters. 3 Weight training Days Lower/Upper/Arms 2 Active Recovery/Structural Balance Days.
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Size Matters Lower

A

Wall Squat

2 x 5

B

Air Squat

2 x 10

C

Goblet Squat

2 x 10

D

Walking Lunges

2 x 20

E1

Back Squat

6 x 4

E2

1-Leg Romanian Deadlift

6 x 4

F

Calf Raise

4 x 8

G

Front-Leaning Rest (FLR)

1 x 5:00

H

Foam Roll

Monday
Week 1 Day 2

A

Agile 8

B

Cardio

1 x 10:00

C

1/2 Turkish Get Up

1 x 100

D

Cardio

1 x 10:00

E

Thoracic Extension on Foam Roller

Tuesday
Size Matters Upper

A

Agile 8

B1

Push-Up

1, 2, 3, 2, 1

B2

Pull-Up

1, 2, 3, 2, 1

C1

Decline DB Bench Press

6 x 4

C2

Lat Pulldown

6 x 4

D1

DB Fly

4 x 8

D2

1-Arm DB Row

4 x 8

E

Bat Wings

3 x 10

F

Superman

1 x 2:00

G

Foam Roll

Wednesday
Week 1 Day 4

A

Agile 8

B

Cardio

1 x 60:00

C

Foam Roll

Thursday
Size Matters Arms

A

Agile 8

B1

Pull-Up

1, 2, 3, 2, 1

B2

Hindu Push-Up

1, 2, 3, 2, 1

C1

Dip

6 x 4

C2

Alternating DB Hammer Curl

6 x 4

D1

DB Elbow Row

3 x 12

D2

Rear Delt Flyes

3 x 12

D3

DB External Rotation off Knee

3 x 12

E

Front-Leaning Rest (FLR)

1 x 5:00

F

Foam Roll

O-S-M SIZE MATTERS