The 12 Week Shortcut to Size -Jim Stoppani - Download as Excel Spreadsheet . xls /.xlsx), PDF File .pdf), Text File .txt) or read online. From the labs of Yale University to the most hardcore gyms in America, Jim Stoppani has devoted his entire career to the science of building muscle and burning. Jim Stoppani's Week Shortcut To Size | musicmarkup.info . Shortcut to Size Shred Diet, Bodybuilding, Workouts, Strength Training Workouts, Work Outs BONUS: Download the FREE Mark Wahlberg Workout PDF Enter the King of.
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JIM STOPPANI'S WEEK SHORTCUT SIZE musicmarkup.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 musicmarkup.infoILDING. 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.
Perhaps a slightly grandiose statement, but I think this technique is one of the principle contributing factors to the success of this programme. During weeks , after the final set of each exercise you rack the weights, rest 15 seconds, then go again to failure. In weeks , you do the same but reduce the weight after the last set and go once again to failure. I had this discussion with a fellow Gymtalk employee: Suddenly it became the main focus of my back workouts, and my strength set went from Having spent every waking hour of his childhood swimming, Greg now works, lifts, eats chicken and travels. He is our un masked Zorro of bodybuilding academia.
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.
To do Dumbbell Incline Curl 3 x this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. If you cannot complete 20 reps, do as many as you can tring to get as close to 20 reps as possible. If you cannot complete 20 reps, do as Dumbbell Shrug 4 x many as you can trying to get as close to 20 reps as possible. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
If you cannot complete 20 reps, do as Front Squat 3 x many as you can trying to get as close to 20 reps as possible. Leg Extension 3 x WWW. The irst time is right when you Of course, as you well know by now, no training program wake up. Getting in fast carbs at this time will send those is complete without a nutrition and supplement program carbs straight to your liver, which will tell your body to stop to work with it. Training is just half the equation and burning up muscle protein for fuel.
Yes, the bad news is nutrition is equally, if not more important for realizing that when you sleep, you go so long without eating that your goals.
But just as you can alter your training to focus your body feeds on your muscle for fuel. But getting more on a speciic goal, you also need to alter your diet in fast carbs like cantaloupe one of the few fast fruits, to better reach that goal. This diet is built for those who along with watermelon will stop it quickly. Even other want to maximize muscle growth and strength gains. On the fifth week you drop the weight back down and start all over at reps per set.
This is the start of Phase 2. But now you will be able to do each rep range with at least 5 and up to 20 pounds more than you could in Phase 1. In the sixth week, or week 2 of Phase 2, you will be back at reps per set.
In week 7, or week 3 of phase 2, weight will go up again to drop your repa down to per set. And in week 8, or week 4 of phase 2, weight will go up to limit reps to per set. That completes Phase 2. And in week 9 you start The final phase, phase 3 by dropping back down to reps per set and run through the four microcycles again until you are back down at reps per set.
Of course, in each phase you will be using pounds more than you did in phase 2 and pounds more than you used in Phase 1. This is how you get stronger Much stronger, over this week program. The constant increase in weight each week and the recycling of these four phases leads to impressive strength gains.
The microcyles also lead to muscle hypertrophy due to the constant changing up of the rep ranges each and every week.
Another reason for the strength and mass gains has to do with the fact that you keep the weight steady on each exercise for all sets and you are forced to complete the minimum number of reps in that rep range.
Greater gains in strength and muscle mass are guaranteed with this program. I have seen some impressive results with this program. In men, I have seen gains of strength over 90 pounds on the squat and over 50 pounds on the bench press. And for muscle, some guys have gained over 15 pounds of muscle.
Yes, pure muscle, while actually dropping body fat. Speaking of body fat, when maximizing body fat with my training and diet tweaks some men have lost over 20 pounds of body fat. And women have also seen impressive gains in strength and muscle while losing body fat. Women following my program have increased their squat strength by over 60 pounds, and bench press strength by 30 pounds.
And gains in muscle of over 10 pounds and fat loss over 10 pounds. Researchers from Federal University of Sao Carlos Sao Paulo, Brazil reported impressive results using a similar microcycle linear periodization program for 12 weeks. They had one group of female athletes follow a linear periodization program with weekly microcycles repeating three times for a total of 12 weeks and a second group following a reverse linear periodized program with microcycles for 12 weeks.
While the linear periodized group started with reps per set and ended each phase with reps per set, the reverse WWW. They measured their muscle mass, body fat and strength on bench presses, lat pulldowns, barbell curls, and leg extensions before and after the 12 weeks. They reported that the linear group gained 7 pounds of lean muscle mass while the reverse group only gained 3 pounds of muscle.
The linear group also lost over 5 pounds of body fat while the reverse group lost a little over 3 pounds of body fat.
Although both groups increased strength on all exercises, the linear group made greater gains than the reverse group.