Shortcut To Size: Phase 1, Week 1, Day 3

It's an active rest day, and the doctor is in. Check his cardio prescription and get the low down on high-intensity interval training.
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Welcome to your first rest day. If you haven't been training consistently before this program, you're probably feeling some muscle soreness right now. Don't worry: Muscle fiber damage is an essential part of muscle hypertrophy. For your muscles to adapt and get bigger, they need to undergo stress. Soreness is a result of that stress. With proper rest and nutrition, the soreness will pass and you'll get bigger and become stronger.

On every rest day, I'm going to provide you with a simple tip to maximize your results. Each tip will be standalone and can be applied to this program, plus any other workout routine you try in the future. Remember, mother knows best, but doctors know quite a bit, too.

Doctor's Orders: HIIT It!

The number one question people ask me: Should I do cardio while following a mass- and strength-gain plan? Absolutely! And it should absolutely be high-intensity interval training (HIIT). HIIT is one of the most effective forms of cardio to burn off body fat and save -- if not build -- muscle. I won't bore you with all the details here, but if you would like more detail on HIIT, read my Ultimate 8-Week HIIT Workout when you have a spare.

"Knock out some sprints, or play HIIT-style sports like soccer or pick-up football."

There are a number of options for scheduling your HIIT. Try to do it 4 days per week. You can follow each Shortcut to Size workout with 15-30 minutes of HIIT, or you can use your days away from the gym as HIIT cardio days. Either way, when HIITing it hard, aim for 15-30 minute sessions.

On your rest days, don't hesitate to head outside. Knock out some sprints, or play HIIT-style sports like soccer or pick-up football.

Of course, if you prefer, just head into the hills and hike. HIIT is effective, but it isn't required. Choose a form of cardio that you actually like, which will keep you engaged for 12 complete weeks.

Active Rest

Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.

Get Your Daily Meal Plan Here!

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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slevens9th

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slevens9th

I created an "unofficial" facebook group intended for people doing the "Jim Stoppani's Shortcut to Size" program, through bodybuilding.com. Here you can interact with other members, post nutrition tips and ideas to make the daily meals easier to commit to and also post progress pictures to motivate other members and yourself!

Join the group today and get motivated!!
http://www.facebook.com/groups/402144229798199/

Apr 4, 2012 10:21am | report
 
wannapuck

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wannapuck

great idea, i wouldnt expect anything less from a hockey fan

May 3, 2012 9:32pm | report
MrBleuw

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MrBleuw

I am joining today. support me guys for my transformation. Good luck all!

Sep 26, 2012 7:01pm | report
simparms

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simparms

Awesome buddy! Ive just done day 2, feeling great!

Jan 3, 2013 4:31pm | report
kalyG

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kalyG

Me too feel awesome :)

Apr 9, 2013 8:59pm | report
HamzaAjlouni

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HamzaAjlouni

no page !
great program I feel so defferent !

Apr 15, 2013 10:13pm | report
JonathanWinbush

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JonathanWinbush

I agree I always try to stay active on my rest days

Apr 4, 2012 3:53pm | report
 
GeorgeParrosFTW

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GeorgeParrosFTW

great idea slevens!

Apr 4, 2012 7:05pm | report
 
mwolfe09

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mwolfe09

bb.com, add a bodygroup forum for this.

Apr 4, 2012 10:54pm | report
 
mycatoog

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mycatoog

If he is suggesting we can do HiiT along with this program, on active rest days would you do the same pre and post supp/nutrition regiment? Also if you do the HiiT directly after workout when would you take post shake/quick carbs?

Apr 5, 2012 5:47am | report
 
BossOfTheElite

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BossOfTheElite

you don't wanna do hit right before or after any of these workouts unless you want to lose your gains hit for like 15 min. 1st thing in the mourning or later that evening but a few hours away from the w/o to recover as for pre and post unless you cant do it without an energy boost you should b able to just do hit then take the same post shake as long as your not over doing the daily recomended amounts for example if u take creatine dont use b4 and after hit only use it for ur main w/o unless it's your active rest day always take ur post shakes right after any w/o with in 10-30 min. and try and stay between 45-1 hour I know its a pain to try and get out of the gym even around an hour with these w/o but push hard and get out because your not doing your self a favor over training.

Apr 10, 2012 2:43am | report
markclarence

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markclarence

no video?? So this isn't like Kris Gethin's with daily workout videos?

Apr 7, 2012 11:25am | report
 
griffinfan05

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griffinfan05

Gethin's workouts were constantly changing while Stoppani's seems more consistent (except for the rep ranges). I liked watching Gethin's daily videos but for the shortcut to mass I don't think a daily video is necessary.

Apr 9, 2012 12:41pm | report
essiman

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essiman

kinda expected a vid a day as well. Can't beat Gethin I guess ;). His new workout routine will be out soon.

Jul 31, 2012 4:01pm | report
Thagomizer

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Thagomizer

Jim stoppani or anyone else, Ive got this question. The calculator adds on a 400-500 calorie surplus so we can build muscle. On workout days because of the extra energy exenditure we have extra calories to cover this. Wont cardio get rid of the surplus and just turn the calories into maintenance calories? Should we take extra calories on cardio days?

Apr 9, 2012 6:26am | report
 
BossOfTheElite

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BossOfTheElite

15-30 min of hit wont effect that because you wont lose gains doing it on rest days but if u do an hour of joging well your just letting you body get used to storing those calories as a fat reserve and if u do hit right b4 or after these w/o you will over train do hit for 15 min in the morning on w/o days and anytime on rest days you will gain muscle doing hit it wont be an issue if you burn those calories unless you plan to simply store fat. the whole point of adding calories is to burn them and turn it in mass not save them and store fat.

Apr 10, 2012 2:50am | report
LukeBuchanan

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LukeBuchanan

Before I started this program I got into jogging. 30 min jog 3 - 4 times a week. With the intention of increasing this to every day.
Just wondering if this could have a negative effect on building muscle. I'm only relatively new to bodybuilding so any help would be great.
Thanks :)

Apr 11, 2012 9:18am | report
 
101PeteN

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101PeteN

yes after 30 mins of cardio cortisol is released and you will burn up muscle tissue. also it will effect rest. HIIT training is much better while on this program as it takes away fat and increases metabolism

Jun 30, 2012 2:47pm | report
TheUruguayo

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TheUruguayo

Hi, I'm doing this program to get bigger but also to lose the fat I have so i can be ready for summer. Now with that being said when and how often should i do cardio?

Apr 14, 2012 11:50am | report
 
sweener

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sweener

Building muscle and loosing fat at the same time just doesn't happen

Apr 17, 2012 4:08pm | report
Moncton

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Moncton

I run 5 min at a speed of 7-8 on the treadmill to get my heartbeat faster before starting the workout, then I do my routine and I do 10-15 minute of various skipping routine, skipping is amazing for cardio and less boring then treadmill.

Apr 21, 2012 6:23am | report
blackwing1212

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blackwing1212

there is no such a question of how often should you do cardio u can do cardio everyday all day, however 20 minutes of cardio before each work out is a good way to loos fats and on your rest days make sure to do cardio on at least 2 of your 3 rest days (during rest days cardio can be 30 to 45 minutes). also using fat burners and good nutrition will help a lot.

May 8, 2012 6:17pm | report
usmc1990

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usmc1990

Great workout... Can't wait to day 4 phace1

Apr 22, 2012 7:50am | report
 
rocko1ish

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rocko1ish

would this workout plan actually help me lose fat?

May 6, 2012 4:53pm | report
 
blackwing1212

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blackwing1212

the main target of this plan is to build muscle not to lose fat as it lak essential exercise to lose weight such as cardio. what would it actually is to build muscles under the fats. so what you wanna do is either you do the cardio on your own before or after your work out, or find another plan that is designed to burn fats. Also fat burners like CLA, would give faster results, also buy supplements that has low fats.

May 8, 2012 6:13pm | report
Showing 1 - 25 of 72 Comments

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