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Shortcut To Size: Phase 1, Week 2, Day 12
SHAREMicrocycle 2 means 9-11 reps per set. Take your time, and a few sets, to find the right weight for this prescribed rep range. Track your lifts to ensure constant growth. Next time you do this workout, you'll be pushing heavier iron; keeping a log of how much you lift each session is absolutely crucial.
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, either: The exercise techniques I showed you still apply. Finally, don't forget your music! Squat till the beat drops.
Day 12: Legs/Abs
Barbell Squat
4 sets of 9-11 reps
Rest-pause on final set
One-Leg Leg Press
3 sets of 9-11 reps
Rest-pause on final set
Leg Extensions
3 sets of 9-11 reps
Rest-pause on final set
Romanian Deadlift
4 sets of 9-11 reps
Rest-pause on final set
Lying Leg Curls
3 sets of 9-11 reps
Rest-pause on final set
Hanging Leg Raise
3 sets of 15-19 reps*
Rest-pause on final set
Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set
Side Plank
3 sets of 1 min reps
Rest-pause on final set
*If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
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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/
- Body Stats
- ht: 5'7"
- wt: 162 lbs
- bf: 10.0%
BUBU69
JUST FINISHED DAY 12 FEELING REALLY TIRED AND SORE FROM THE LAST TWO WEEKS REALLY MOTIVATED LOOKING FOWARD ON THE NEXT TWO OFF DAYS
- Body Stats
- ht: 5'5"
- wt: 334.2 lbs
- bf: 41.3%
FBeaule04
Exactly the same here. Just finished week #2 and I'm exhausted. The legs and abs workout is really taking it's toll on me. Still, like you, I'm looking forward to the weekend and get some active rest while preparing for Monday and Week #3.
This program is really challenging, but the overall feeling is such great so far that it's hard not beeing motivated to continue.
- Body Stats
- ht: 5'6"
- wt: 287.4 lbs
- bf: 46.2%
Photogenic
For the single leg leg press, shouldn't it be completed with 4 sets in mind? 2 for each leg?
- Body Stats
- ht: 6'1"
- wt: 180 lbs
- bf: 5.0%
- Body Stats
- ht: 5'11"
- wt: 210 lbs
- bf: 15.0%
bigwill1978
All I can say is that after all the years of training and preaching how important diet is, I am following this plan to the letter and Wow am I seeing some results. First off from wk 1 to 2 I went up on average 25lbs for the larger muscles and 15-20lbs on arm exercises. My legs have averaged a 30-50 lb increase for all exercises. Also my recovery time is so fast now. Before when I hit legs I was limping around for the next 5-6 days and then it was time to do it again. To all the doubters out there..FOLLOW this plan and you Will see results.
- Body Stats
- ht: 5'9"
- wt: 215.5 lbs
- bf: 10.0%
dango579
I just finished day 12. I've arranged my workouts in a way in wich Mondays are my leg days in order to be done with them first thing in the week.
As compared to last week, I noticed I was able to handle more wheight (less reps, of course), but I also noticed I had more endurance and at the end of the routine, I was not as destroyed as I was last week. 5 hours later, I can feel my legs sore. Great excersice
- Body Stats
- wt: 180 lbs
zephyroth
This was a killer workout. I'm all sore right now. I might have to buy some straps for my knees for doing squats.
- Body Stats
- ht: 5'6"
- wt: 147 lbs
- bf: 12.0%
- Body Stats
- ht: 6'0"
- wt: 178 lbs
- bf: 13.0%
Santos05
I finished my day 12 of this program, AND WOW ONCE GAIN I LEFT THE GYM FEEELING LIKE A BAG OF MONEY.. def had an increase in the amount of weight i lifed .. FOCUSED!!
- Body Stats
- ht: 5'8"
- wt: 155 lbs
- Body Stats
- ht: 5'10"
- wt: 173.8 lbs
- bf: 14.0%
- Body Stats
- ht: 5'9"
- wt: 176 lbs
- bf: 17.0%
willy701
Motivated to hit Day 12 tomorrow. Progressing well and leaning out. Hoping to gain the size as this program promises!
- Body Stats
- ht: 5'10"
- wt: 163.7 lbs
- bf: 16.7%
Kcgrunt
From week 1 to 2 I have already gained 7 pounds and notice a huge change already your diet is such a critical factor in gaining size I've already dropped 3 percent body fat also. I love this stuff
- Body Stats
- ht: 5'8"
- wt: 184 lbs
- bf: 9.1%
DIVETHEPLAN
Week two... Done. Been watching my diet and sticking to the plan yet I don't see the change most profess to see at his point. It's tough on the motivation. I know that two weeks is a short period of time, I'm still committed, new pic in two weeks, I hope to see at least a little progress then. Hanging in...
- Body Stats
- ht: 6'0"
- wt: 205 lbs
- bf: 15.0%
subashghatan
ready for phase 2 microcycle legs workout ...getting prepared mentally for tonight.....perparing my preworkout meal....
- Body Stats
- wt: 162 lbs
dslxic
This is my 2nd time doin' SCS. I'm on day 12 and I've increased my weights so much more than the 1st time. It's time to get huge!
- Body Stats
- ht: 6'0"
- wt: 200.8 lbs
- bf: 13.5%
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