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Shortcut To Size: Phase 1, Week 2, Day 9

Shortcut To Size: Phase 1, Week 2, Day 9

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.
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Microcycle 2 means 9-11 reps per set. Take your time and use your first couple sets to find the correct weight for this rep range. Make sure to log your numbers on all exercises -- tracking is essential to progress, and progress is crucial for growth.

Remember to use rest-pause on your final sets of each exercise. Doing so will maximize the training effect of your workout and push your body to grow. 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! You'll need tunes to pull through this brutal back day.

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 9: Back/Biceps/Abs
If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
  • Weighted Crunches Weighted Crunches Weighted Crunches
    3 sets of 15-19 reps
    Rest-pause on final set
  • Dumbbell Side Bend Dumbbell Side Bend Dumbbell Side Bend
    3 sets of 15-19 reps
    Rest-pause on final set
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 9:10pm | report
 
cdnoel

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cdnoel

Request Sent!

Apr 21, 2012 8:20am | report
hallet33

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hallet33

Great idea!!!!!!!!!!!!!

Apr 30, 2012 8:06pm | report
robd94

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robd94

Top idea mate!

Jun 20, 2012 5:33am | report
Agoviara

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Agoviara

request sent

Aug 29, 2012 12:22pm | report
Abdelrahman258

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Abdelrahman258

Good Idea Req. Sent (:

Dec 19, 2012 4:36am | report
cain96

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cain96

Awesome idea. Joining right now.

Apr 17, 2012 8:16am | report
 
TCantrall

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TCantrall

Does anyone know a good substitution for the One-Arm High Cable Curls. There is just no way to do this at my gym...

Apr 25, 2012 12:18am | report
 
jahrtmn

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jahrtmn

Preacher curl will hit the same muscle if you can't use a cable.

Apr 25, 2012 8:09pm | report
budyjames77

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budyjames77

This reply is a little late but if you click on "One-Arm High Cable Curls" above, then click on "View Full Details" on the next screen, they list Standing Inner Biceps Curl (rated 8.3) and Seated Dumbbell Inner Biceps Curl (rated 6.4) as alternatives.

Jun 5, 2012 11:51am | report
wiffle11

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wiffle11

request sent!

May 18, 2012 11:52pm | report
 
donbidarian

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donbidarian

Just started week 2.
pretty impressed, I dont follow the diet properly so i might not get max result. but still very good progress for a week.

May 28, 2012 12:29pm | report
 
101PeteN

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101PeteN

really feel this didnt hit my back that much along with my lats that had very little soreness today

Jun 5, 2012 8:36am | report
 
ericarriaga

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ericarriaga

Usually i try to hit something else outside of the workout plan if i feel i dont get a good feeling, try hitting a tbar row or bent over row

Jan 31, 2013 7:50pm | report
77BamBam

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77BamBam

Maybe you should add a little more weight. Challenge yourself more. You might be stronger than you think.

Jan 7, 2014 6:44am | report
robd94

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robd94

Bicep strengh has decreased, not happy!

Jun 20, 2012 11:09am | report
 
moon101

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moon101

If I did abs everyday would that be considered to much, and take away from my gains?

Jun 25, 2012 1:10pm | report
 
BoyAroma

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BoyAroma

Now, feeling good after 1 week past.

Jul 11, 2012 3:30am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 176.37 lbs
  • bf: 15.0%
kiwiboy85

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kiwiboy85

Great idea, Im keen to see how are others progressing or what they are struggling with

Jul 17, 2012 3:22pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 182.16 lbs
  • bf: 13.0%
Bryainiac

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Bryainiac

I have no way of doing the barbell curl at my gym. Does anyone have any substitutions I can do?

Jul 31, 2012 8:00pm | report
 
DreamLegacy

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DreamLegacy

bench press bar

Apr 16, 2013 7:11am | report
jimjim54

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jimjim54

I'M really liking these workout. thanks jim. only thing hard about this is eating 3600 cal. that goes with the right amount of protein n carbs, fats. i just keep writing eveything down

Sep 26, 2012 10:16am | report
 
Dem0nics

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Dem0nics

Anyone else feel like this is not enough sets of Bicep I have been adding 2 additional sets of 4 into the mix. Is there a reason to only have 3 different sets of bicep as he suggests? over training mabey?

Oct 25, 2012 9:53pm | report
 
robistown13

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robistown13

Id say make sure your focusing really hard on the basics, same time going up as down, form, flexing, and dont wait too long between workouts. just hit one right after another. I can feel my biceps already start to get a pump before i even start the curls. If its not enough you may not be going heavy enough. What he has is enough if your doing it right.

May 6, 2014 6:59pm | report
iranianmuscle

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iranianmuscle

i feel changes...thx....

Oct 29, 2012 3:41pm | report
 
Showing 1 - 25 of 38 Comments

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