JIM STOPPANI'S WEEK SHORTCUT SIZE usaascvb.info SHORTCUT SHORTCUT TO SIZE The week program I am about to take you. Shortcut to Size. p. 1 / Embed or link this publication. Description. Workout Routine. Popular Pages. p. 1. SIZE SIZE SHORTCUT usaascvb.infoILDING. SHORTCUT TO SIZE. dineshqnt. Views. 3 years ago. Reps, · Dumbbell Six Pack Shortcuts Workout Manual. option - Fitness Untitled - Shark Fitness- Shop.
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shortcut-to-size-e-book (1).pdf - Download as PDF File .pdf), Text File .txt) or read online. The 12 Week Shortcut to Size -Jim Stoppani - Download as Excel Spreadsheet . xls /.xlsx), PDF File .pdf), Text File .txt) or read online. Does Jim Stoppani's 12 Week Shortcut To Size workout live up to the hype? has everything you need, including both instructional videos and a useful PDF.
Of course, I have taken the basic, but very effective program and tweaked it to perfect it's effectiveness and to maximize the results you get. These results include greater strength, bigger muscles, and less body fat.
And I'll teach you how to tweak the program and your diet to maximize either strength and muscle gain or fat loss. But of course, you can also work on all three! Periodization Works This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization also known as Claissic Periodization. That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer.
Most periodized programs take many months to complete. This is when I, as a scientist, step back from the lab and prefer to use recommendations based on everything I've seen in the gym. Eat your protein, kids! Phase 1, Week 2, Day 11 Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results. Day Phase 1, Week 2, Day 12 Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs.
Complete the package with incredible abs. Take your time, and a few sets, to find the right weight for this prescribed rep range. Track your lifts to ensure constant growth. Next time you do this workout, you'll be pushing heavier iron; keeping a log of how much you lift each session is absolutely crucial.
Don't forget the tips from last week's workout videos, either: Squat till the beat drops. Phase 1, Week 2, Day 13 Active rest for the body, more knowledge for your mind. Complexity Complex carbs are constructed of long chains of sugars. Most, but not all, complex carbs are low-glycemic or slow digesting.
For most meals, stress whole-grain products whole-wheat bread and pastas, oatmeal, brown rice, etc.
Slow-digesting carbs provide longer-lasting energy, and there's less chance they'll be stored as body fat. During a mass-building phase, strive to take in roughly 2g of carbohydrates per body pound on your workout days.
If you're not growing as quickly as you'd like or find yourself unnaturally fatigued during a workout, you can slowly up your carbs. As critical as protein is for building muscle, carbs are also important when you're trying to maximize muscle growth. The carbs you consume get stored in your muscles as glycogen. Glycogen pulls lots of water into the muscle, which fills the muscle cells.
This makes your muscle bellies look fuller, but not just in the short run. When you fill a muscle with fluid, it places a stretch on the muscle membrane, which instigates pathways that lead to an increase in muscle protein synthesis.
So carb up when mass is your main goal! Today, many people worry about consuming wheat due to the gluten it contains. Gluten is a type of protein to which many people are sensitive.
If your stomach is sensitive to gluten, avoid eating whole-wheat bread, pastas, crackers, etc. Watch out for some oat-based cereals, too, as they may also contain wheat. Today, there are many glute- free food options, but naturally gluten-free and low-glycemic carb sources are even better.
These include sweet potatoes, oatmeal, quinoa, and fruit. Phase 1, Week 2, Day 14 Active rest for the body, more knowledge for your mind. Simplicity Except after workouts, an athlete should minimize calorie consumption from simple carbohydrates sugar.
Simple carbs can be rapidly absorbed, especially in liquids with little to no fat, or solid foods that lack fat to slow down digestion. Significant quantities of simple carbs provide the release of insulin, desirable after a workout, but not at other times because it can encourage the body to store sugars as body fat.
Foods that are high in sugar are among the worst for trainees seeking to keep body fat low. The one exception here is the extreme hard gainer, like some teenagers who burn so many calories each day that they find it hard to eat enough food. In this case, eating some faster-digesting carbs like white bread and sugars may be a good idea for two main reasons: The first is that these foods digest rapidly. This allows you to be a hungry again much sooner so you can eat more calories.
The second reason has to do with the insulin spike you get from fast-digesting carbs. Yes, insulin can speed up fat gain, but it's also a powerful anabolic hormone that pushes muscle growth forward. So, spiking it throughout the day can keep you very anabolic. For those who have no worry about fat gain, this can be a good strategy to build more muscle mass. Phase 1, Week 3, Day 15 Attack the mirror muscles. Week 3, microcycle 3 brings lower reps and even heavier weight.
This week, you'll be heaving reps on each set of your major exercises. If you've never lifted this heavy, take some extra time -- and use extra caution -- when choosing the right weight. You should be able to add another pounds to last week's numbers.
You'll switch from rest-pause to drop sets this week. Give these finishing sets everything you've got. Doing so will force your body to grow. Don't forget the tips from my workout videos -- the exercise techniques I showed you still apply. Phase 1, Week 3, Day 16 Build your pulling power! Microcycle 3 means reps per set.
Take your time and use caution to find your correct weight for this rep range. Be sure you're logging weight lifted for each exercise across all workouts; you should be able to add pounds to your microcycle 2 numbers. Remember your drop sets. Give these finishing sets everything you've got and force your body to adapt.
Finally, don't forget your soundtrack! Phase 1, Week 3, Day 17 Active rest for the body, more knowledge for the mind. Get Fat Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don't download into the notion that a bodybuilding diet should be low fat-it should only be low in trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.
Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, plus olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Even saturated fats have a place in a bodybuilding diet. Athletes consuming higher amounts of saturated fats and monounsaturated fats tend to have higher testosterone levels. If you have a tough time juggling the numbers, one easy way to make sure that you are consuming enough fat is to eat half your weight in pounds in fat grams.
So a pound person would eat around grams of fat each day. Phase 1, Week 3, Day 18 Shoulders: Build bolder shoulders, stronger traps, and carved calves.
Phase 1, Week 3, Day 19 Lay the foundation: You're at the end of microcycle 3, which means finishing strong with reps per set.
Take your time and use caution to find your correct weight for this rep range, especially on technical exercises like the deadlift. You should be able to add pounds to your microcycle 2 numbers, though you might be able to push more with the squat.
Don't let your form suffer!
Give these finishing sets everything you've got and force your body to grow. Finally, don't forget your essential squat soundtrack. Phase 1, Week 3, Day 20 Active rest for the body, more knowledge for the mind. But that does NOT mean that they're not important. However, based on the amount of each macronutrient protein, carbs, and fat that I suggest you eat every day, you will consume the proper amount of calories to grow.
Every gram of carbs has approximately four calories, every gram of protein has four calories, and every gram of fat has about nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to calories-per- macronutrient.
To gain muscle, you must consume more calories than you burn each day. Otherwise your body will not expend calories on muscle growth. Shoot for at least 20 calories per pound of bodyweight on days you work out. When you work out, you burn a good extra calories depending on the workout type, intensity, duration, and your personal body weight.
Thus, regardless of whether your goal is to gain muscle or lose fat, you should be eating more on workout days and much less on rest days to prevent fat gain. Even though you are maximizing muscle growth on the Shortcut to Size program, on rest days your total calorie consumption drops down to about 17 per pound of body weight. After all, you want to gain muscle and minimize fat. Phase 1, Week 3, Day 21 Active rest for the body, more knowledge for the mind.
Fire Up Your Fiber Many bodybuilding foods are notoriously low in fiber. However, bodybuilders need plenty of fiber to make ideal gains. Fiber is an indigestible complex carbohydrate. Consumption of soluble and insoluble fiber enhances the health of the digestive tract and improves the absorption and efficiency of bodybuilding diets.
Fiber increases the bulk of food consumed, helping to process it, and keeps the digestive system working at peak efficiency. Fiber can also slow down the digestion of food to keep blood glucose and insulin levels steadier, which may help prevent fat gain. Plus, fiber can help blunt hunger and help you eat less when dieting.
You should get most of your dietary fiber from complex carbohydrates, fruits and vegetables. Strive to take in about g of total fiber in your diet for every 1, calories eaten from food or supplements. If your diet doesn't provide this amount, then consider daily supplementation with a fiber product. Consider taking grams of fiber from supplements before large meals to help slow digestion.
Just so you have an idea of how much fiber you're eating daily, here are a few of the fiber-providing foods you should be eating on this diet and the amount of fiber that they provide: Phase 1, Week 4, Day 22 Welcome to week 4, microcycle 4. You better be ready for some heavy weight, because we're dropping all the way down to reps per set.
That drop is accompanied by another increase in load, which means you should add pounds to the weight you lifted last week. Be sure to record your numbers - accuracy is essential to progress, and progress is critical to muscle growth. Because we're going heavier than ever, be sure to give your warm-up sets some extra focus. Make sure your joints are lubricated, your muscles are pumped, and your body is primed before hitting the heavy weights.
Phase 1, Week 4, Day 23 Attack your back with heavy weights! Microcycle 4 demands reps per set, which means you'll be moving some serious iron on every exercise. Add pounds to the weight you lifted in microcycle 3, and be sure to warm up properly.
Record your numbers, remember my video tips, dominate your drop sets, crank up your music, and blast your back and biceps till they tremble. Phase 1, Week 4, Day 24 Active rest for the body, more knowledge for the mind.
Meat Makes Muscle! All forms of protein are good for athletes seeking to add muscle mass, but lean meats are among the best. Turkey, chicken, beef and other meats are complete proteins, meaning they contain all the amino acids your body needs; other forms of protein, especially vegetable sources, are often incomplete and thus less-effective sources.
For best results, I recommend that trainees strive to take in some form of animal protein at almost every meal.
Among the best meat choices are chicken and turkey breast, as well as lean cuts of red meat. Red meat has received an unnecessarily bad rap from the media. I do suggest that you choose beef from grass-fed cattle, which is much higher in CLA and omega-3 fats. Personally, I consume beef all seven days of the week, and sometimes more than once per day. And I've been doing so most of my life. Incidentally, my cholesterol levels, blood pressure, and cardiovascular function are all at optimal levels… and I'm 44 years old.
Phase 1, Week 4, Day 25 This workout calls for reps per set of heavy shoulder work. Warm up to your new weight slowly -- it's okay if you don't find the exact load on your first set. When you've got heavy objects overhead, it's best to play it safe until you're sure. Track your progress, tune into your music, dominate your drop sets, and shock your shoulders with this powerful session. Phase 1, Week 4, Day 26 It's time to hit your legs, and we're going heavier than ever: Warm up thoroughly and be careful when you're deep in the squat pocket -- brace your abs, engage your core, and push up with everything you've got on every set.
If you love lifting heavy, this is your time to shine. Next week brings us back to the rep range, so heave the heavy iron while you can. Track your progress, tune into your music, dominate your drop sets, and lay waste to your legs.
You get two days of rest after this, so you better make the workout worthwhile. If it keeps you on the couch all night, you did it right. Phase 1, Week 4, Day 27 Active rest for the body, more knowledge for the mind. Go Fish Fish, an excellent source of protein, should be consumed regularly by athletes and bodybuilders. Varying in fat content, some types of fish are high in healthy fats, while others are low in fat altogether.
Unlike other tissue proteins, fatty fish provide a host of benefits. Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support immune system function and assist with muscle recovery and growth, in addition to many other benefits fat-burning among them.
Low-fat fish, such as tilapia, also make excellent sources of protein. Regardless of your phase or training goals, strive to take in eight ounces of fatty fish at least twice a week. Phase 1, Week 4, Day 28 Active rest for the body, more knowledge for the mind. The Incredible Egg Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They're also relatively inexpensive. Eggs can be boiled in bulk, they're easily transported, and they make fine between-meal fare.
Like eggs, dairy products provide many dietary options. First and foremost, milk proteins - casein and whey - have innumerable nutritional benefits. Nonfat milk is an excellent, cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein - you can find low- or nonfat varieties that are relatively inexpensive.
Greek yogurt is another great option that is high in casein protein and low in carbs. Unsweetened plain yogurt is also a good protein source though not as high in protein as Greek yogurt , and it contains beneficial bacteria to help support the immune system and improve digestive efficiency. I recommend eating at least 3 egg yolks each and every day.
Research suggests that those consuming 3 yolks daily while following a strength-training program gained about twice the muscle mass and strength as those not eating yolks. You've made it through all four Microcycles of Shortcut to Size. Now, you head back to the beginning, but you bring some serious extra weight. You'll be hitting reps per set again, but you'll crush your original numbers. Flip back in your workout log to see where you started.
Now, add poundage to every exercise. Most of you will be able to slide to more pounds on each lift. The beasts among you might even be able to add to extra pounds.
Whatever you add, make sure to log your new numbers. Expect to see more strength increases throughout the following weeks. Take note: The Phase 2 workouts feature slightly different exercises than Phase 1. Be sure to print the new workout logs. Enough talk. Let's hit the gym and see how much stronger you are. Phase 2, Week 5, Day 30 How's it feel back in the to rep range?
You should be coming off every exercise with a solid pump, target muscles full of blood. Not only does a pump feel and look great, but it's a sign that your working muscles are receiving the oxygen and nutrients they need to function, perform, repair and grow. Since you've been lifting with me for 4 solid weeks, you should be getting a little more comfortable with my workouts. Don't get too cozy! Make sure to check the exercise list below, as select exercises will continue to change.
Push yourself harder and harder with heavier weight, and you'll keep transforming. Let's get to work. Phase 2, Week 5, Day 31 Active rest for the body, more knowledge for the mind.
Vegetables are one of the most overlooked components of fitness nutrition. Many athletes are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Athletes and bodybuilders should strive to take in five or six servings every day. To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.
Another benefit of vegetables is that they break down in the body to alkaline residues. Protein, on the other hand, breaks down into acidic residues. When your body has high acidity levels, it can decrease your performance, your health, and your potential to build muscle. The answer is NOT cutting back on protein. The answer is consuming MORE vegetables to counteract the acidity of the high protein diet, which will keep your body in a more alkaline state and can help encourage greater muscle growth, performance and overall health.
Phase 2, Week 5, Day 32 Day Phase 2, Week 5, Day 33 Your legs are neither strong enough nor big enough. Your prescription? Lots of squats. Between barbell and front squats, you'll hit 7 total sets of squat work in this session.
If you can walk properly after the workout, you did it wrong. Get sore today; get stronger tomorrow. Phase 2, Week 5, Day 34 Active rest for the body, more knowledge for the mind. Create with Creatine Supplementing with creatine can provide bodybuilders with tremendous benefits, including faster recovery from intense weight training, decreased post-exercise muscle soreness, and increases in muscle mass and strength.
Depending on the form of creatine you use, I recommend taking g of creatine immediately before and after workouts. My creatine of choice these days is Con-Cret, which is creatine hydrochloride. Plus, I have seen marked improvements in my strength and size while using Con-Cret compared to other forms of creatine.
Plus, I take it right through when I am prepping for a photo shoot, with no worries of the water retention that other forms of creatine might cause. Phase 2, Week 5, Day 35 Active rest for the body, more knowledge for the mind. Yes, pure completed per set get fewer and fewer. Most periodized muscle, while actually dropping body fat.
Speaking of programs take many months to complete. Many last body fat, when maximizing body fat with my training anywhere from 4 to 12 months to complete the cycle. And women have also seen impressive gains microcycles. Where a typical linear periodized scheme in strength and muscle while losing body fat. Women might stick with the same weight and rep range for a following my program have increased their squat month or longer, the micro cycles change up the weight strength by over 60 pounds, and bench press strength and rep ranges every week.
And gains in muscle of over 10 pounds and fat loss over 10 pounds. In week one your rep range will be reps. Week three adds weight again to each exercise size and strength with concomittant losses in body to drop the rep range down to And in week four fat.
Researchers from Federal University of Sao Carlos you bump the weight up again to drop reps down to Sao Paulo, Brazil reported impressive results using a per set.
Those are the four microcycles that you will similar microcycle linear periodization program for 12 repeat. On the fourth week you have completed the irst weeks. They had one group of female athletes follow 4-week phase.
On the ifth week you drop the weight a linear periodization program with weekly microcycles back down and start all over at reps per set. This is repeating three times for a total of 12 weeks and a the start of Phase 2. But now you will be able to do each second group following a reverse linear periodized rep range with at least 5 and up to 20 pounds more than program with microcycles for 12 weeks.
While the linear you could in Phase 1. In the sixth week, or week 2 of periodized group started with reps per set and Phase 2, you will be back at reps per set. In week ended each phase with reps per set, the reverse WWW.
Bench Press 4 x The irst exercise you do for each muscle group except Incline Bench Press 3 x for abs and calves will remain constant throughout all Incline Dumbbell Flye 3 x 12 weeks. This is the exercise that you are focusing Cable Crossover 3 x on increasing your strength on.
Most of the assistance exercises that follow the irst exercise will change every Triceps Pressdown 3 x phase. For abs, the exercises will change each week Lying Triceps Extension 3 x based on the rep ranges. This is due to the fact that some ab exercises are easier to do for higher reps, while Cable Overhead Triceps Extension 3 x some are diicult to do for lower reps.
So I organized the best ab exercises for the prescribed rep ranges. Standing Pulldown 3 x Straight Arm Pulldown 3 x Focus: Maximizing Muscle Growth — During weeks one and two of each phase of the program, you will do Barbell curl 4 x one rest-pause on the last set of each exercise.