In this solo vlog, Victoria S. Dorsano shares her excitement about beginning the ATG Standards program, the latest phase of her progression through the ATG system (ATG Zero → Dense → Standards). She explains the program’s layout—two upper‑body/hip days and two lower‑body days per week, with a flexible mid‑week cardio option—and contrasts Standards with the prior Dense phase, emphasizing that Standards targets specific athletic standards and higher loads rather than volume accumulation. Victoria describes her first two weeks, noting renewed soreness, new muscle‑joint sensations, and the inclusion of different exercises and rep schemes. She highlights the external‑rotation standard (10‑15% body weight per arm) as the only one she’s close to achieving, noting its significance given her past shoulder labrum tear. She also reports no setbacks with her previously injured ACL knee. Looking ahead, she plans to record body‑composition data to provide objective results and invites viewers to like, subscribe, and follow her ongoing updates.
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What is up, you guys? It is time to add another video to the ATG slash Knees Over Toes slash Ben Patrick program repertoire because I am starting the Standards program. I am so excited to start this program. And if you have no idea what I'm talking about, I will link another video down below describing all of the ATG programs and why I'm going in this order. But just briefly chatting a little bit about this, um, if you haven't watched any of my previous videos, I started with ATG Zero to then progress to Dense, and now I'm in Standards. So for those of you guys that have followed my journey, the Standards program is something I've been really, really looking forward to because this is where I get to kind of push those athletic limits and get closer to pushing that maximal load. I've mentioned this in previous videos that the Dense program is about like accumulation of strength and volume training, and then the Standards program is really about hitting these athletic standards. Which I'm pumped for. So I actually started this program about 2 weeks ago and wanted to update you guys on my experience of that so far and what that's been like transitioning from dense to standard, some of the differences and the things I liked, some things I maybe haven't liked as much, and, uh, how my body's responding to it. But it has been an adjustment. My body's definitely been sore again and just kind of feeling different muscles and joints and all that stuff. But the program layout just so to kind of give you guys what I know so far from being in it. The program layout's very similar to Dense in that there's 2 upper body slash hips focus days, and then there's 2 lower body focus days. So that's kind of nice because you can kind of take— if you're like a 5-day-a-week workout person, you can kind of take your middle day, which is Wednesday in the program, to do whatever you want to do. Um, you know, I'll usually do like a Peloton bike or something like that. A little cardio and all that good stuff. Um, but so far so good. It's been, again, challenging in its own way where it's just a different mindset to put on, where you're just kind of pushing the amount of strength that you're, you're building into it, into each movement. And I've liked it so far though. It's just, it's just a new thing to get used to. And I do really like that they're not the same exact exercises in dense but with a different rep range and, and, uh, weight. I do like that they switched out some of the exercises, and I, I see why, like how some of these things go really well together, and there's some of the missing pieces to what wasn't covered in Dense and can get really worked on more intentionally in Standards. So that's really good too. If you're curious about what the standards are for each exercise in the ATG program, I will put those down below in the description. There's very specific markers for each exercise that you're trying to achieve, and that's what I'm saying, that it feels hard to kind of push those boundaries I don't think I'm at any of them except for the external rotations. I'm at, I think it's 10 or 15% of your body weight per arm. So I think that's the only one that I'm kind of close to, which I'm really happy about. As somebody who has like a torn labrum in their shoulder from playing so much volleyball, that's pretty good for me. So, hey. All right, so enough of tooting my own horn. I will give you guys an update on how the program continues to go. Like I said, I'm very early in it, um, but I definitely look forward to doing like another body composition to get some objective results towards the end of it too and provide you guys with some data on that. But so far so good, no aches and pains, no setbacks with my, my knee that I've had ACL surgery on. It's all been good, and I look forward to keeping you guys up to date. And with that, you guys, if you can go ahead and like this video and subscribe to my channel, I would greatly, greatly, greatly appreciate it. And I will see you guys next time. Bye!
