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Shortcut To Size: Phase 1, Week 2, Day 8

Shortcut To Size: Phase 1, Week 2, Day 8

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
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Welcome to week 2, microcycle 2 of Shortcut to Size. Hope you've had a restful couple days, because it's time to hit your muscles with heavier weight.

This week, the rep range drops from 12-15 to 9-11. Of course, this drop is balanced by an increase in load. I suggest adding 5-10 pounds to all your lifts, erring on the heavier side for compound movements like bench press. Take your time, and a few sets, to find your new 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! You'll need every ounce of strength to push through this one.

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 8: Chest/Triceps/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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dbritton667

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dbritton667

Are there no longer any videos?

Apr 9, 2012 6:39pm | report
 
glengrixti

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glengrixti

Same question :(

Apr 10, 2012 1:18am | report
BrunoPinto

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thatoneguy100

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thatoneguy100

they are the same exercises as last week so no need to make a new video. im sure next week will have new videos

May 23, 2012 12:34am | report
JDSJr

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JDSJr

Not entirely the same. It's a low pulley cable crossover this week whereas last week was a cable crossover with the pulley above your head.

Feb 6, 2013 1:54pm | report
BuAlanood

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BuAlanood

same question

Apr 10, 2012 9:04am | report
 
oft86

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oft86

Looking forward to reaching my goals using this program!! When we move into the next mircocycle how much should I increase my weight?? This is a question ive had for a while with even other workouts... Do we base everything off a 1RM? kinda hard when I workout alone any help??

Apr 10, 2012 9:43am | report
 
DouthitD

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DouthitD

I'm going up 10-20 lbs depending on lift

Apr 15, 2012 5:16pm | report
Ufcfan2012

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Ufcfan2012

I would say try 10pounds more for the first set then adjust if you need to

Apr 27, 2012 5:41am | report
A_Grooms

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A_Grooms

He mentioned it in one of the videos by saying go with how it feels rather than your 1MR. His reason made alot of sense, he said he doesn't base it off of 1MR because endurance atheletes could lift a weight more reps than an another person so it would be negative for them .So just try a few weights, go with whatever makes you fail between 9 and 11 reps.

May 19, 2012 7:48am | report
benko97

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benko97

Is it just me, or are there only videos for the first week?

Apr 10, 2012 5:28pm | report
 
mycatoog

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mycatoog

I believe he said he was going to perform the first week only as a show me.

Apr 12, 2012 6:13am | 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 12:12pm | report
 
JbIturbide

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JbIturbide

high intensit cartdio or "hit" on rest days no more than 30 minutes

Apr 23, 2012 3:10pm | report
A_Grooms

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A_Grooms

Yea the "hiit" should do it because the lifting sessions are very intense and will also burn alot of fat. Also, as you build muscle your body burns more calories because muscle requires upkeep while fat just sits there.

May 19, 2012 7:50am | report
jgreezy

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jgreezy

prob increase weight by about 5 pounds upper body and close to 10 pounds for lower body.

Apr 15, 2012 3:01am | report
 
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 9:09pm | report
 
A7xThomas

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A7xThomas

its essentially the same workout but with less reps so there is really no need for a video...

Apr 16, 2012 4:03pm | report
 
jamybagheri

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jamybagheri

Hello all, i'm following this program and i was wondering if it's ok to switch musclegroups in workouts? I explain: day one is chest triceps and day two back biceps!
I'm going pretty hard on the first muscle being chest and i feel that i'm not able to get the full attention to my triceps during the same workout. My triceps are already heavily used during chest..
On the other hand i want to develop big arms too.
Now is it ok to do triceps first in order to get the full attention to it?
And for the second day as well? Bicepsfirst and then back?
Thanks all.

Apr 17, 2012 3:46am | report
 
sam6190

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sam6190

then u wont be able to do the chest and back the lifting power in the arms would be exhausted

Apr 23, 2012 10:40pm | report
Ufcfan2012

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Ufcfan2012

If that's what you want to focus on I guess it's ok but you won't get the same results because the big lifts first are to help boost growth hormones so you wont be able to go as hard on them if you don't do them first and that means the growth hormone boost isn't as much...just my thoughts on it

Apr 27, 2012 5:47am | report
A_Grooms

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A_Grooms

I would stick with his layout. I dont really think a little pre-exhaustion of the arms before you hit them is a problem because most muscle hypertrophy occurs under stress/exhaustion.

May 19, 2012 7:56am | report
cdm369

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cdm369

That would not be advisable. If you want to focus on your arms, do chest and back on Day 1, Legs day 2, bi's & tri's on day 4, shoulders abs and calves day 5. This will allow you to give full strength to chest and back, and while doing so hit the tris and bis secondarily. When day 4 comes around you'll hit bi's and tri's a second time at full strength.

Jul 6, 2014 6:37pm | report
sistab2

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sistab2

Sorry but my husband and I will be going on a 5 day camping trip over to the Big Island(Hawaii). So got to hold off on this training program until we get back. We will start up as soon as we return home again, Thanks Jim Stoppani, see you guys soon. WORK OUT AND WORK OUT HARD! FOR ME AND MICHAEL(my beloved husband).

Apr 18, 2012 9:46pm | report
 
garrett_ristine

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garrett_ristine

So wheres the video and the song playlist? Guess someones getting a little lazy on this..

Apr 21, 2012 12:25pm | report
 
Showing 1 - 25 of 89 Comments

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