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

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.
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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.

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!

Day 11: Shoulders/Traps/Calves
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" group on facebook 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!

http://www.facebook.com/groups/402144229798199/members/

Apr 15, 2012 9:14pm | report
 
imtiyazktm

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imtiyazktm

Following Jim Stoppani's "SHORT CUT TO SIZE". Its my 2nd week I believe if i work hard and follow as he instructed in 12 weeks. . . . vrrrrrrrum ! ! ! ! ! ThankX Jim Its the wonderful exercise (plan). . .

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Jun 7, 2012 8:33pm | report
 
partyboy629

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partyboy629

It´s only the second week and already I´m feeling and seeing my shoulders harder and more defined.

Jul 9, 2012 3:10pm | report
 
Vintiliatorius1

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Vintiliatorius1

Great program, love it!!

Sep 27, 2012 7:44am | report
 
asoyassine

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asoyassine

plz .can anyone explain me
if i increase the weight in each set

Dec 18, 2012 11:24am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 220.46 lbs
  • bf: 24.0%
asoyassine

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asoyassine

plz .can anyone explain me
if i increase the weight in each set

Dec 18, 2012 11:25am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 220.46 lbs
  • bf: 24.0%
Hazemashy

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Hazemashy

Increase weight as long as u can get reps in your phase

Jan 1, 2013 5:08am | report
geekygeekz

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geekygeekz

just telling you all that i FEEL this program works

ouch!

Jan 26, 2013 4:58am | report
 
dnanelson81

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dnanelson81

I am new to weight lifting and I am on week 2 and did the shoulders/traps/calves work out and I improved on every workout except for one the dumbbell shoulder press my reps actually got worse... why would only one exercise like that get worse any body know?

Feb 1, 2013 2:57pm | report
 
nmf92

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nmf92

If im trying to add size is this program okay or is it to many reps. Ive always heard to do low reps with heavy weight for size.

Feb 2, 2013 3:21pm | report
 
ClaudAU

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ClaudAU

The lower rep ranges are coming in Phases 3 & 4

Nov 7, 2013 4:12pm | report
Showing 1 - 11 of 11 Comments

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