Fitness 360: Jim Stoppani, Ph.D., Training Program

Jim Stoppani, PhD, has to stay lean and mean for his busy schedule of photo and video shoots. Find out how he maintains his mass while staying trim!

If you've ever tried Shortcut To Shred, a trainer on Bodybuilding.com, then you've already seen a good example of how Jim Stoppani, Ph.D., trains. His workouts are intense, always changing, and are programmed so that he can maintain both his mass and his lean body composition.

Jim Stoppani, Ph.D., Fitness 360
Watch The Video - 18:04

Efficiency In Action

"I think my overall training philosophy can be summed up in the old bodybuilding adage: Everything works, nothing works forever," says Jim. So Jim consistently changes his workouts. "I change the exercises, the weight, the rep ranges, the rest periods, how fast I perform each rep, and how frequently I train each muscle group each week. That's the essence of all my programs—they're constantly changing from week to week. I'm also a firm believer in periodization," explains Jim. "I often combine different periodization models into one program."

Says Jim, "If I'm not in the gym training, then I'm not doing my job, because that's when I'm learning and making up new exercises and creating new programs." Jim also has to stay in shape so that he's camera-ready for photo and video shoots. "I need to be as muscular as possible, but also as lean as possible. So at this stage of my training, I'm more focused on staying conditioned than I am about getting bigger and stronger."

What is cardio acceleration?

    Cardio acceleration exercises can be as simple as running in place next to the bench. You can also do jump rope, dumbbell cleans, step-ups, or any combination of full-body exercises. The only requirement is that you keep moving for the entire 60-90 seconds.

"I'm a natural athlete," says Jim. "At 45 years old, I'm pretty much at my genetic peak for gaining size. I'm not going to get much bigger than I already am. Of course I'm always trying to push it to the next step, but I'm never going into this huge mass-gaining phase because I'm trying to stay lean. Any mass that I do gain will be very lean."

To stay lean, Jim likes to use what he calls "cardio acceleration." Instead of working the treadmill for hours, Jim does 60-90 seconds of a high-intensity movement between all of his regular sets. "It's really the only way I train now because it's so efficient. It keeps me lean and allows me to build muscle and gain strength."

Think you'd be tired of training after doing it for more than 30 years? Jim disagrees. "This happens to be what I really love doing. It's not like I need motivation to go to the gym. It's something that I wake up and can't wait to do. It's fun for me."

Jim's Training Split

I'm currently finishing up my "Down And Up Mass Program" and this week the workouts are as follows. I do 60-90 seconds of cardio acceleration between every set.

Monday
Rest 1-2 minutes between sets
1

Barbell Bench Press

2 sets of 6-8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Reverse-Grip Bench Press

2 sets of 6-8 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press

3

Incline Dumbbell Press

2 sets of 6-8 reps
Incline Dumbbell Press Incline Dumbbell Press

4

Dumbbell Flyes

2 sets of 6-8 reps
Dumbbell Flyes Dumbbell Flyes

5

Cable Crossover

2 sets of 6-8 reps
Cable Crossover Cable Crossover

6

Close-Grip Bench Press

2 sets of 6-8 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

7
Seated Triceps Press Seated Triceps Press

8

EZ-Bar Skullcrusher

2 sets of 6-8 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

9

Triceps Pushdown

2 sets of 6-8 reps
Triceps Pushdown Triceps Pushdown

10

Tricep Dumbbell Kickback

2 sets of 6-8 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

11

Smith Machine Hip Raise

2 sets of 6-8 reps
Smith Machine Hip Raise Smith Machine Hip Raise

12

Smith Machine Crunch

2 sets of 6-8 reps
Smith Machine Crunch Smith Machine Crunch

13

Standing Cable Oblique Bend

2 sets of 6-8 reps
Standing Cable Wood Chop Standing Cable Wood Chop

Tuesday
Rest 1-2 minutes between sets
1

Deadlift

2 sets of 6-8 reps
Barbell Deadlift Barbell Deadlift

2

Bent Over Barbell Row

2 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell Row

3

Seated Cable Rows

2 sets of 6-8 reps
Seated Cable Rows Seated Cable Rows

4

Wide-Grip Lat Pulldown

2 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

Underhand Cable Pulldowns

2 sets of 6-8 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

6

Straight-Arm Pulldown

2 sets of 6-8 reps
Straight-Arm Pulldown Straight-Arm Pulldown

7

Barbell Curl

2 sets of 6-8 reps
Barbell Curl Barbell Curl

8

Incline Dumbbell Curl

2 sets of 6-8 reps
Incline Dumbbell Curl Incline Dumbbell Curl

9

High Cable Curls

2 sets of 6-8 reps
High Cable Curls High Cable Curls

10

Dumbbell Prone Incline Curl

2 sets of 6-8 reps
Dumbbell Prone Incline Curl Dumbbell Prone Incline Curl

11

Hammer Curls

2 sets of 6-8 reps
Hammer Curls Hammer Curls

12
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

13
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

14

Standing Calf Raises

2 sets of 6-8 reps
Standing Calf Raises Standing Calf Raises

15

Seated Calf Raise

2 sets of 6-8 reps
Seated Calf Raise Seated Calf Raise

Wednesday
Rest 1-2 minutes between sets
1

Standing Military Press

2 sets of 6-8 reps
Standing Military Press Standing Military Press

2

Seated Dumbbell Press

2 sets of 6-8 reps
Seated Dumbbell Press Seated Dumbbell Press

3

Smith Machine Upright Row

2 sets of 6-8 reps
Smith Machine Upright Row Smith Machine Upright Row

4

Side Lateral Raise

2 sets of 6-8 reps
Side Lateral Raise Side Lateral Raise

5

Face Pull

2 sets of 6-8 reps
Face Pull Face Pull

6

Barbell Shrug

2 sets of 6-8 reps
Barbell Shrug Barbell Shrug

7
Barbell Shrug Behind The Back Barbell Shrug Behind The Back

8
External Rotation with Cable External Rotation with Cable

9

Cable Internal Rotation

2 sets of 6-8 reps
Cable Internal Rotation Cable Internal Rotation

10

Smith Machine Hip Raise

2 sets of 6-8 reps
Smith Machine Hip Raise Smith Machine Hip Raise

11

Ab Crunch Machine

2 sets of 6-8 reps
Ab Crunch Machine Ab Crunch Machine

12

Plank

2 sets until failure
Plank Plank



Thursday
Rest 1-2 minutes between sets
1

Barbell Squat

2 sets of 6-8 reps
Barbell Squat Barbell Squat

2

Front Barbell Squat

2 sets of 6-8 reps
Front Barbell Squat Front Barbell Squat

3

Leg Press

2 sets of 6-8 reps
Leg Press Leg Press

4

Leg Extensions

2 sets of 6-8 reps
Leg Extensions Leg Extensions

5

Barbell Walking Lunge

2 sets of 6-8 reps
Barbell Walking Lunge Barbell Walking Lunge

6

Romanian Deadlift

2 sets of 6-8 reps
Romanian Deadlift Romanian Deadlift

7

Lying Leg Curls

2 sets of 6-8 reps
Lying Leg Curls Lying Leg Curls

8

Seated Calf Raise

2 sets of 6-8 reps
Seated Calf Raise Seated Calf Raise

9

Standing Calf Raises

2 sets of 6-8 reps
Standing Calf Raises Standing Calf Raises

Friday
Rest 1-2 minutes between sets
1

Cable Crossover

3 sets of 16-20 reps
Cable Crossover Cable Crossover

2

Low Cable Crossover

3 sets of 16-20 reps
Low Cable Crossover Low Cable Crossover

3

Incline Dumbbell Flyes

3 sets of 16-20 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

4

Dumbbell Bench Press

3 sets of 16-20 reps
Dumbbell Bench Press Dumbbell Bench Press

5

Barbell Bench Press

3 sets of 16-20 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

6

Tricep Dumbbell Kickback

3 sets of 16-20 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

7
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

8

Cable Lying Triceps Extension

2 sets of 16-20 reps
Cable Lying Triceps Extension Cable Lying Triceps Extension

9
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

10

Close-Grip Barbell Bench Press

3 sets of 16-20 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

11

Barbell Hip Thrust

3 sets of 16-20 reps
Barbell Hip Thrust Barbell Hip Thrust

12

Crunches

3 sets of 16-20 reps
Crunches Crunches

13

Side Bridge (with reach through)

2 sets to failure on each side
Side Bridge Side Bridge

Saturday
Rest 1-2 minutes between sets
1

Straight-Arm Pulldown

3 sets of 16-20 reps
Straight-Arm Pulldown Straight-Arm Pulldown

2

Wide-Grip Lat Pulldown

3 sets of 16-20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Lat Pulldown (standing)

3 sets of 16-20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4
Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows

5

Bent Over Barbell Row

3 sets of 16-20 reps
Bent Over Barbell Row Bent Over Barbell Row

6

Barbell Deadlift

3 sets of 16-20 reps
Barbell Deadlift Barbell Deadlift

7

Dumbbell Prone Incline Curl (alternating)

3 sets of 16-20 reps
Dumbbell Prone Incline Curl Dumbbell Prone Incline Curl

8

Standing Biceps Cable Curl (behind the back)

3 sets of 16-20 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

9

Preacher Curl

3 sets of 16-20 reps
Preacher Curl Preacher Curl

10

Barbell Curl

3 sets of 16-20 reps
Barbell Curl Barbell Curl

11
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

12
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

13
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

14

Standing Calf Raises

3 sets of 16-20 reps
Standing Calf Raises Standing Calf Raises

15

Seated Calf Raise

3 sets of 16-20 reps
Seated Calf Raise Seated Calf Raise

Sunday: Active Rest

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