Bodybuilding.com Information Motivation Supplementation
in:
Shortcut To Size: Phase 1, Week 4, Day 22

Shortcut To Size: Phase 1, Week 4, Day 22

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
Back | Main | Next

Welcome to week 4, microcycle 4. You better be ready for some heavy weight, because we're dropping all the way down to 3-5 reps per set. That drop is accompanied by another increase in load, which means you should add 5-10 pounds to the weight you lifted last week. Be sure to record your numbers - accuracy is essential to progress, and progress is critical to muscle growth.

Because we're going heavier than ever, be sure to give your warm-up sets some extra focus. Make sure your joints are lubricated, your muscles are pumped, and your body is primed before hitting the heavy weights.

As always, remember my video tips, keep your headphones on, and hit this chest workout with everything you've got.

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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 22: Chest/Triceps/Calves
Get Your Daily Meal Plan Here

Back | Main | Next

Recommended For You

Press On: 3 Fixes To Boost Your Bench Press!

Don't suffer helplessly under the weight of the bar. Learn the bench press basics and inject new life into one of the most popular lifts known to mankind!

Power Panel: 4 Deadlifting Cues From Pro Coaches!

Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!

Commit To Fit

Thinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.

Related Articles

About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
10

Out of 10
Excellent
50 Ratings

61

Comments

Showing 1 - 25 of 61 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Manspaugh

Rep Power: 0

  • rep this user
Manspaugh

Man I'm ready for these heavy weights!

Apr 23, 2012 11:08pm | report
 
Drufeus

Rep Power: 0

  • rep this user
Drufeus

I hear that. Start week 4 today!!!

Apr 26, 2012 8:37am | report
Ufcfan2012

Rep Power: 0

  • rep this user
Ufcfan2012

Me too, just did my heaviest bench yet so feeling pretty good. I find the high rep endurance ones more difficult personally.

May 12, 2012 4:06am | report
elitephysique

Rep Power: 0

  • rep this user
elitephysique

I def love the drop set technique... I perform 2-3 drop sets after almost every exercise... The pump def stretches the fascia and allows for more growth in the future..

Apr 29, 2012 6:44am | report
 
slevens9th

Rep Power: 0

  • rep this user
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 30, 2012 8:54am | report
 
TerminatorIRON

Rep Power: 0

  • rep this user
TerminatorIRON

How is every getting on? I haven't seen too much change am i doing something wrong or is this normal

May 5, 2012 9:22pm | report
 
Ufcfan2012

Rep Power: 0

  • rep this user
Ufcfan2012

I think that's pretty normal at this point since it's just been 3 weeks but as long as you are eating enough and training to fail within all the rep ranges you should see changes soon I guess. If you can't use heavier weights in the 5th week than the 1st week you're doing something wrong.

May 12, 2012 4:04am | report
KidTruth

Rep Power: 0

  • rep this user
KidTruth

You will see gains in strength before you see them in the mirror. When you get back to Phase 1 next week, you should be able to do a higher weight before your muscles fail than you did four weeks ago when you started. Make sure you are getting a ton of protein.

Jul 5, 2012 9:56am | report
Bonifay2001

Rep Power: 0

  • rep this user
Bonifay2001

If you just starting out, give it time. A realistic time. Stick with it. Like the one said, you will feel it long before you see it but if you give up, you wont see anything. I have been working out since September, and still, mostly, just feel really strong. Everyone is different but usually, you will see it in you legs and arms first and, sadly, abs tend to be last. So, hang in there

Feb 21, 2014 5:52am | report
cajunboy4494

Rep Power: 0

  • rep this user
cajunboy4494

dude this program has been great i'm finally getting some gains thanks jim

May 12, 2012 12:39pm | report
 
Cesar91

Rep Power: 0

  • rep this user
Cesar91

This program has been amazing to say the least...my gains in strength have been outstanding, lifting heavy this week and i'm stoked!!!

May 21, 2012 8:51am | report
 
alexloxton

Rep Power: 0

  • rep this user
alexloxton

All going well , i am starting today with Shortcut To Size: Phase 1, Week 4, Day 22, Jim Stoppani's Shortcut to Size" program. After 3 weeks this guy in the Gym said " wow you getting huge now , you must compete next year" I felt great ! will upload pictures soon ! must say week 4 looks f... Tuff.

Jun 18, 2012 12:21am | report
 
minerfan

Rep Power: 0

  • rep this user
minerfan

Idk what it is but even on this workout I'm still not breaking through my bench plateau. My triceps, flys, and shoulders all increased in strength but my bench will not go up. I can get 245x3 for about a 10 months now and have not pushed through it. Any suggestions would be great.

Jun 21, 2012 12:06am | report
 
Mattness7

Rep Power: 0

  • rep this user
Mattness7

I would bet that your triceps just are not strong enough to help your chest pass the plateau. Keep working on your tris once they catch up youll have no problem

Apr 3, 2014 1:42pm | report
AFMARQ

Rep Power: 0

  • rep this user
AFMARQ

Started week 4. The workout is intense. Reaching failure by your 5th rep is key. If you get to rep 5 and you feel you could do more reps, then you're not lifting heavy enough. I've gained 10 pounds since the beginning of the program. I'm also taking in 1.5 grams of protein per pound of bodyweight. Gaining!! Thanks Jim!!

Jun 23, 2012 12:10pm | report
 
rippedandfit929

Rep Power: 0

  • rep this user
rippedandfit929

Same here! Seeing amazing results so far.

Jun 24, 2012 11:16am | report
johnzze

Rep Power: 0

  • rep this user
johnzze

same :D my strength has improved! ... have fun on workinh out!

Jul 29, 2012 8:08am | report
KidTruth

Rep Power: 0

  • rep this user
KidTruth

This program is great, only four weeks in and I've had four different people so far comment on how my shoulders and arms look bigger. Can't wait for week 12.

Jul 5, 2012 9:57am | report
 
johnzze

Rep Power: 0

  • rep this user
johnzze

true i ve noticed that my shoulders are getting bolder ! :D

Jul 29, 2012 8:09am | report
50satang

Rep Power: 0

  • rep this user
50satang

me too, I have received lots of compliments at the gym. feeling stronger and bigger. I eat thaifood and no supps or protein though.

Jan 17, 2013 12:44pm | report
rockdogj19

Rep Power: 0

  • rep this user
rockdogj19

gained 17 pounds so far, I love chest day in this program!

Jul 15, 2012 4:46am | report
 
johnzze

Rep Power: 0

  • rep this user
johnzze

tomorrow is my 4th week :) i ve seen great results! my strength has improved :D

Jul 29, 2012 8:06am | report
 
johnzze

Rep Power: 0

  • rep this user
johnzze

lacking of upper chest muscle, must push much harder chest workout!!!!!!

Jul 29, 2012 8:11am | report
 
johnzze

Rep Power: 0

  • rep this user
johnzze

Guys, do you have a "cheat day" per week? well, cos i ve 1 on sunday's...

Jul 29, 2012 8:14am | report
 
chrisriis

Rep Power: 0

  • rep this user
chrisriis

Just to be on the safe side, should I have 3 minutes rest between the sets while lifting these heavy weights? I also use 3 minutes rest between the excercises.

Jul 29, 2012 2:29pm | report
 
Showing 1 - 25 of 61 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com