Modifying and creating shortcut keys in the PDF editor. 1 SIZE JIM STOPPANI S 12-WEEK SHORTCUT SIZEIntro to Jim Stoppanis Shortcut to Shred - Fit Mom Journey. It’s easy and fun to follow, but most certainly, gives you a clear direction towards a desired end result (building size and strength simultaneously) so no more pissing about with useless exercises. Jim Stoppani’s 12 Week Shortcut to Size programme is a solid workout plan backed by proven methods to enhance your results in the gym.

I know that I am best known for my unique exercises and novel training programs, but sometimes you have to rely on the basics. It works so well that it has been used continually for decades. This type of training has successfully prepared almost every type of athlete imaginable, from Olympic weightlifters to soccer players.

The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classc Periodization). Periodization is the method of changing up your training at specified time points. PERIOD! This program is based on the training concept called periodization. These results include greater strength, bigger muscles, and less body fat. Of course, I have taken the basic, but very effective program and tweaked it to perfect its effectiveness and to maximize the results you get.

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. This is the start of Phase 2. On the fifth week you drop the weight back down and start all over at reps per set. On the fourth week you have completed the first 4-week phase. Those are the four microcycles that you will repeat.

Much stronger, over this 12-week program. This is how you get stronger. Of course, in each phase you will be using 5-20 pounds more than you did in phase 2 and pounds more than you used in Phase 1. 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 3-5 reps per set. And in week 8, or week 4 of phase 2, weight will go up to limit reps to 3-5 per set. In week 7, or week 3 of phase 2, weight will go up again to drop your repa down to 6-8 per set.

And for muscle, some guys have gained over 15 pounds of muscle. In men, I have seen gains of strength over 90 pounds on the squat and over 50 pounds on the bench press. I have seen some impressive results with this program. Greater gains in strength and muscle mass are guaranteed with this program. 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. The microcyles also lead to muscle hypertrophy due to the constant changing up of the rep ranges each and every week.

Researchers from Federal University of Sao Carlos (Sao Paulo, Brazil) reported impressive results using a similar microcycle linear periodization program for 12 weeks. But I m not the only one to report insane gains in muscle size and strength with concomittant losses in body fat. And gains in muscle of over 10 pounds and fat loss over 10 pounds. Women following my program have increased their squat strength by over 60 pounds, and bench press strength by 30 pounds. And women have also seen impressive gains in strength and muscle while losing 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.

They reported that the linear group gained 7 pounds of lean muscle mass while the reverse group only gained 3 pounds of muscle. Get ready to burn fat, build muscle, boost strength, and get absolutely shredded in only six weeks.3 linear group started each phase with 4-6 reps and ended with 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. Jim Stoppanis Shortcut to Shred. While the linear periodized group started with reps per set and ended each phase with 4-6 reps per set, the reverseRecommend Documents.

This is due to the fact that some ab exercises are easier to do for higher reps, while some are difficult to do for lower reps. For abs, the exercises will change each week based on the rep ranges. Most of the assistance exercises that follow the first exercise will change every phase. This is the exercise that you are focusing on increasing your strength on. The first exercise you do for each muscle group (except for abs and calves) will remain constant throughout all 12 weeks. Although both groups increased strength on all exercises, the linear group made greater gains than the reverse group.

During weeks three and four of all phases, you will do a drop set on the last set of each exercise. Then continue the set until you reach muscle failure again. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Focus: Maximizing Muscle Growth During weeks one and two of each phase of the program, you will do one rest-pause on the last set of each exercise. To boost muscle mass as much as possible, we ll be using two intensity techniques: restpause and dropsets. GET FOCUSED As I already mentioned, this program works well to increase the three main goals that we all have increasing muscle strength, boosting muscle size, and enhancing fat loss.

Dumbbell Shoulder Press 4 x 9-11 Dumbbell Lateral Raise 3 x 9-11 One-Arm Cable Front Raise 3 x 9-11 High Cable Rear Delt Fly 3 x 9-11 Dumbbell Shrug 4 x 9-11 Seated Calf Raise 4 x Leg Press Calf Raise 4 x Squat 4 x 9-11 One-Leg Leg Press 3 x 9-11 Leg Extension 3 x 9-11 Romanian Deadlift 4 x 9-11 Lying Leg Curl 3 x 9-11 Hanging Leg Raise 3 x 15-19* Weighted Crunch 3 x Side Plank 3 x 1 min. PHASE 1: WEEK 2 Rest-pause set as last set of each exercise Bench Press 4 x 9-11 Incline Bench Press 3 x 9-11 Incline Dumbbell Flye 3 x 9-11 Cable Crossover 3 x 9-11 Triceps Pressdown 3 x 9-11 Lying Triceps Extension 3 x 9-11 Cable Overhead Triceps Extension 3 x 9-11 Standing Calf Raise 4 x Seated Calf Raise 4 x Dumbbell Bent-Over Row 4 x 9-11 Wide-Grip Pulldown 3 x 9-11 Standing Pulldown 3 x 9-11 Straight Arm Pulldown 3 x 9-11 Barbell curl 4 x 9-11 Dumbbell Incline Curl 3 x 9-11 One-Arm High Cable Curl 3 x 9-11 Hanging Leg Raise 3 x 15-19* Weighted Crunch 3 x Dumbbell Side Bend 3 x * If you cannot complete 15 reps, do as many as you can trying to get as close to 15 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 many as you can tring to get as close to 20 reps as possible.4 Dumbbell Shoulder Press 4 x Dumbbell Lateral Raise 3 x One-Arm Cable Front Raise 3 x High Cable Rear Delt Fly 3 x Dumbbell Shrug 4 x Seated Calf Raise 4 x Leg Press Calf Raise 4 x Squat 4 x One-Leg Leg Press 3 x Leg Extension 3 x Romanian Deadlift 4 x Lying Leg Curl 3 x Hip Thrust 3 x 20-30* Crunch 3 x 20-30* Plank 3 x 1 minute * Shoot for at least reps, but if you can do more, continue until reaching failure. SHORTCUT TO SIZE WORKOUT PROGRAM PHASE 1: WEEK 1 Rest-pause set as last set of each exercise Bench Press 4 x Incline Bench Press 3 x Incline Dumbbell Flye 3 x Cable Crossover 3 x Triceps Pressdown 3 x Lying Triceps Extension 3 x Cable Overhead Triceps Extension 3 x Standing Calf Raise 4 x Seated Calf Raise 4 x Dumbbell Bent-Over Row 4 x Wide-Grip Pulldown 3 x Standing Pulldown 3 x Straight Arm Pulldown 3 x Barbell curl 4 x Dumbbell Incline Curl 3 x One-Arm High Cable Curl 3 x Hip Thrust 3 x 20-30* Crunch 3 x 20-30* Oblique Crunch 3 x 20-30* * Shoot for at least reps, but if you can do more, continue until reaching failure.

Jim Stoppani Shortcut To Shred Pdf