Shortcut To Size: Phase 1, Week 2, Day 11

by Jim Stoppani, Ph.D. Apr 12, 2012

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Microcycle 2 means 9-11 reps per set. Take your time, and a few sets, to find your correct weight for the prescribed rep range.

Remember to use rest-pause on your final sets per exercise. Doing so will maximize the training effects from your workouts. Don't forget the tips from last week's workout videos. The exercise techniques I showed you still apply. Finally, don't forget your music! Tunes will boost your shoulder power.

Day 11: Shoulders/Traps/Calves

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!