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Shortcut To Size: Phase 1, Week 4, Day 26

Shortcut To Size: Phase 1, Week 4, Day 26

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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It's time to hit your legs, and we're going heavier than ever: 3-5 reps per set, with 5-10 more pounds than your last leg session. Warm up thoroughly and be careful when you're deep in the squat pocket -- brace your abs, engage your core, and push up with everything you've got on every set.

If you love lifting heavy, this is your time to shine. Next week brings us back to the 12-15 rep range, so heave the heavy iron while you can.

Track your progress, tune into your music, dominate your drop sets, and lay waste to your legs. You get two days of rest after this, so you better make the workout worthwhile. If it keeps you on the couch all night, you did it right.

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 26: Legs/Abs
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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blupo512

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blupo512

What is a smith machine hip thrust? Why is the smith machine helpful?

Apr 6, 2012 9:45pm | report
 
JT67

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JT67

I was also wondering how to do that

Apr 8, 2012 10:07am | report
jslam96

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jslam96

Look at the pics. You pretty much hold the bar of a smith machine on your feet and thrust it up with your hips. I don't have access to a smith machine, so i just use a dumbbell between my feet.

Apr 27, 2012 3:35pm | report
abueno408

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abueno408

ive been using the dumbbells also, but if u can use that machine he uses in the video my friend uses it and he says u FEEL it..

Jul 28, 2012 12:29pm | report
RDeezle

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RDeezle

I just did the smith machine thrusts. It's good! This exercise makes it really easy to concentrate on your lower abs. Hit up Mr. Smith, if you can!

Aug 10, 2012 8:02pm | report
nocco20

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nocco20

self explanatory my friend... Check out the pic/video... it just helps you add weight to your hit thrust when you wanna use heavier weight than just a 10-20lb dumbbell between your feet while performing the hip-thrusts... the dumbbells work well but you don't wanna swing a 40 lb dumbbell over your head god forbid it slips and leads to permanent LIGHTS OUT...

Jun 6, 2013 6:23pm | report
griffinfan05

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griffinfan05

Just look at the picture. I did it the other day, felt nice!

Apr 27, 2012 2:10pm | report
 
Bodice

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Bodice

I tried it...put a bit of strain on my lower back. Any alternatives?

May 26, 2012 3:42pm | report
Bodice

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Bodice

Since there is no way to do a drop set on planks, did you all just do a rest pause?

May 26, 2012 3:43pm | report
 
Jespersen

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Jespersen

Anyone know a good alternative for a deadlift? Its a little weird to do it on a smith machine.

Jun 26, 2012 8:39pm | report
 
cadetsbs

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cadetsbs

I would say good mornings but you might run into the same problem. If you are desperate, perhaps lunges and back extensions?

Oct 5, 2012 3:17pm | report
abueno408

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abueno408

since im small and not that strong ive had to do the same weight every week usually cuz the machine wont go any less but i just try to do as many reps as i can and now i can do the required reps with just a little more weight, this program works and its only been a month for me, ive already seen results

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Jul 28, 2012 12:31pm | report
 
RDeezle

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RDeezle

Last day of Phase I. Woo!

Aug 10, 2012 7:39pm | report
 
Mrmatabo

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Mrmatabo

quick question for anyone that really knows. people keep telling me creatine should be cycled. is this true or false?

Oct 26, 2012 8:06am | report
 
jrtank316

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jrtank316

I've done a lot of research on this topic. From most of what I've read you do not have to cycle off it. It seems like after your body has reached the point where your muscles are saturated you then only have to take it on workout days since you levels only get depleated after you workout. Hope that helps.

Nov 6, 2012 5:27am | report
petebanta

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petebanta

I am a little concerned about doing that hip thrust on a Smith and racking/reracking with my feet, as I am usually working out alone... I wonder if this excercise works the same basic muscles (and looks much safer/easier)...?

http://www.youtube.com/watch?v=eVEXz7zFzBU&feature=endscreen&NR=1

As far as Creatine cycling. You do not need to cycle off... unless you want to drop a few extra water puunds for a contest, etc (Creatine forces extra water into muscles, which helps to foster all growth/repair processes (which also pumps it a little bigger).. Loading is not needed, either, as regular small doses will also get you to the same saturation point, though ti will take twice as long (4 weeks vs 2 with loading).

Nov 8, 2012 11:04am | report
 
Santos05

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Santos05

Last day of Phase 1 and OMFG i wanted to die during my leg workout!!!! def proud of my dedication have gotten crazy strong.... (ex) squat first week 35lbs today squat(80lbs) def looking forward to starting phase 2!!!

Nov 29, 2012 9:55pm | report
 
BuildingBody28

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BuildingBody28

Sick stuff. 200pounds in squat. Im feeling 5 reps yeah ;) Killer on those drop sets..

Nov 30, 2012 1:29pm | report
 
jonjonballer

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jonjonballer

is there a way to not hurt my back while doing these exercises?

Jan 26, 2013 1:05pm | report
 
adriskrayzee

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adriskrayzee

Yeah. It's called proper form.

Jul 19, 2013 12:22pm | report
rayking19

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rayking19

Made it to final leg day of month one!!! 11 Pounds lost, massive increase in my muscle gain. Dr. Jim is phenominal, and what he says is legit!!

Jun 20, 2013 11:43pm | report
 
MBDonegan

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MBDonegan

What do you guys think about ditching the one legged leg press for the 3-5 rep range and replacing it this week with conventional deadlifts in addition to the romanians? At this rep range, big compound movements just seem so much more practical, and the deadlift hasn't been done much in this plan.

Jul 6, 2013 1:16am | report
 
o0O0o0O0o0O0o

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o0O0o0O0o0O0o

Finished up week 4 today. Already noticing improvements and feeling stronger. Knocking out 3:45 worth of planks another minute to close out the microphase felt nice, considering what a struggle it was to hit 3:00 a few weeks ago.

Surprised, though, that my muscles haven't been sore the last two weeks. I figured the heavier weights in weeks 3 & 4 would be the most punishing part of the program, but I was in a lot more pain during weeks 1 & 2. Even though I added 5/10 lbs to my weights each week as instructed, I might not have increased the weights enough to keep the needed resistance. All this week I didn't really have a problem doing max reps for the prescribed sets, and then just pushed to failure during the drop sets. I'll try to be more aggressive with it the next time through. I want to hit week 8 and be using a weight where it's PITA to try to even get to 4 reps!

Thanks for the program, Dr. Jim!

Sep 1, 2013 7:38pm | report
 
snpay

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snpay

we dont have smith machine
what to do???????

Oct 22, 2013 6:19am | report
 
aimbert

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aimbert

I love the doc's workouts I'm on week four and feel much stronger then when I first started this so far I've done 3 of his workout and saw gains keep it coming doc

Nov 8, 2013 11:25am | report
 
Showing 1 - 25 of 30 Comments

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