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Shortcut To Size: Phase 2, Week 5, Day 30

Shortcut To Size: Phase 2, Week 5, Day 30

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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How's it feel back in the 12-to-15 rep range? You should be coming off every exercise with a solid pump, target muscles full of blood. Not only does a pump feel (and look) great, but it's a sign that your working muscles are receiving the oxygen and nutrients they need to function, perform, repair and grow.

Since you've been lifting with me for 4 solid weeks, you should be getting a little more comfortable with my workouts. Don't get too cozy! Make sure to check the exercise list below, as select exercises will continue to change. Push yourself harder and harder with heavier weight, and you'll keep transforming. Let's get to work.

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 30: Back/Biceps/Abs
*Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
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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imtheman14

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imtheman14

Really confused because the PDF printout page is different from what is listed. The list has single are cable curls but in the printout page it has incline dumbbell curls??

May 1, 2012 5:26pm | report
 
griffinfan05

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griffinfan05

Don't go by the PDF file. Go by the video or pictures. As you see in the picture it was cable curls.

May 1, 2012 6:47pm | report
DylanJamesOlson

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DylanJamesOlson

Yea the PDF is different. I messed up weeks 3-4 during phase 1 because of it. Just try to get on here every day.

Jun 13, 2012 5:07pm | report
synched87

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synched87

Just checked the pdf. It has the right excercise in it (inc. Standing one-arm cable curl). You might be looking at the Phase one pdf or maybe the pdf has been updated since your comment.

May 4, 2013 10:27pm | report
anrogid

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anrogid

Another good day on tuesday , the teror major pump making my back look big, the latissimus slimming my hips nice, the bacep brachii pump, i just wish it will stay that way for over..but at least it stay a few inches bigger then before and it remains that way. Till thrsday will kill the shoulders

May 9, 2012 10:47pm | report
 
da1ndolny123

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da1ndolny123

Second day of week 5, I do see results!

May 15, 2012 2:42pm | report
 
blackwing1212

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blackwing1212

when i started this program 4 weeks ago i did
Barbell Curl lb. 15 rips today was able to do 15 rips with 50 lb. and managed to do (10 rips rest /pause for 15 sec then another 5 rips) it was another amazing workout day indeed. :)

May 23, 2012 6:04pm | report
 
101PeteN

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101PeteN

reps is what you mean

Jun 16, 2012 2:41pm | report
Sergey316

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Sergey316

One question. I curled 50 in the beginning and now i can curl 55, i cant do 60 15 times (maybe only 12 or so). Is that normal? If overall increase in weight isnt 10 or 20 lbs.
Am i doing smth wrong?

May 29, 2012 10:37am | report
 
achilds1987

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achilds1987

no man you are doing just fine. that 10 to 15 extra is just a number. do what you can do. but go all the way to fail.

May 29, 2012 7:42pm | report
DylanJamesOlson

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DylanJamesOlson

Everybodies body is different, as long as your pushing yourself as hard as you can you will get results. He's right, 10-15 is just a number. Not the same for everyone.

Jun 13, 2012 5:10pm | report
Soulbolt

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Soulbolt

I really dislike the fact that he only lead us the first week and threw us to the wolves after. He had his own twist on workouts which would've helped us a lot more than this generic bullsh*t we have to follow from the db. #discouragedbutstillspending$$$onthis

Jun 5, 2012 8:10am | report
 
kmurray25

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kmurray25

So I started phase 2 yesterday and I don’t see any results yet, my weight is the same my arms and legs are the same size they were 4 weeks ago. I have been following his program to the T, I eat everything I’m told and I take the supplements in the quantities that are suggested. I increased my weights 10-30 lbs. from week to week during phase 1, but when I hit the gym yesterday my gains were very minimal, some were the same weight, I’m at a loss as to why I don’t see any results yet. I make sure I use a weight that will make me fail in my rep range for the week. I see people that have had 4 pound muscle gains in the first phase 20lb increase in weights, what can I do differently to see some of those types of results?

Jun 5, 2012 8:35am | report
 
jp2123

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jp2123

I don't know if I'm right but it can also be you pushed to hard and instead of building muscle you did the opposite. I don't see much changes in my body but starting phase 2 now I'm lifting the same weight I was lifting in the second week of the 1st phase and I can def tell I'm getting stronger. I just added 5-10lb each week in the 1st phase. And I'm going to keep going doing the same weight I did in the 2nd week of phase 1 do it on the 1st week of phase 2 and so on.

Jun 8, 2012 3:39pm | report
eddyspaghetti18

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eddyspaghetti18

I'm at the same point as you. I didn't see any gains compared to week 5 on Chest Day and week 1 but then again I did mess a few things up. I did legs on Saturday, instead of Friday and my shoulders were still sore from squats(carrying the heavy weight on shoulders). Almost made me want to cry because I tried SOOOO hard and took all the supplements, maxing them out(except for casein, instead I take Greek Yogurt or Cottage Cheese before bedtime). I also add Green Tea Extract as an added fat burner before the workout.

The one thing that I did do differently is that I actually tried to do this program AND Insanity. I stopped two weeks into insanity because I was severely overtrained(minor sprains and joint issues and extreme fatigue and had a hard time getting my 7-8 hours because I work out at night and body is just too wired from pwo, Insanity, and the gym.)

Anyway, I'm altering my routine so that on the active rest day where he says to do HIIT I'm doing Insanity on Wednesday and Saturday and nothing on Sunday. I also do a slow morning walk 6-7 times a week from 15-30 minutes to burn fat directly. I hope that my back/bi/abs day shows more results than my chest and tri day. Tris did average(I can't tell if there were gains because I didn't record tris)

Most important advice to those like me who aren't seeing the results we want to see is 3 words: "Stay The Course." Lets do this people.

Feb 19, 2013 2:20am | report
Greg2124

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Greg2124

if u are a beginner u are not gonna see results right away my friend. was rome built in a day. NOO!! relax, it will come

Mar 31, 2013 5:07pm | report
sbelekevich

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sbelekevich

You can also try increasing your calories. I wasn't seeing any gains with what the calorie calculator said I should be taking in until I added an additional 300-500 calories/day.

You should also stop killing yourself with cardio (Insanity is designed for burning calories - not good if you're trying to add size).
Yes, you DO want to do some cardio to keep in good cardiovascular health so your system gets nutrients to your muscles properly, and you can keep up with the workouts without getting sick, but you don't want to burn 1000 calories/hour doing cardio, you want those calories/protein going towards building muscle.
Like Jim recommends - 20-30 minutes of HIIT, or 30-60 minutes of your favorite recreational activity - more than that and you're burning calories that should go towards building muscle.

Jun 18, 2013 7:59am | report
WARL0CK

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WARL0CK

Active rest days are critical, as well as a 15 minute fast pump workout each day aside from the real 1-2 hour workout. Hiking steep trails on my rest days have added to the already explosive abdominal muscle growth from the workouts. A 15 minute workout can just consist of light weights done slowly with perfect form, 3 sets of 3 movements; such as barbell curl, bench press, squat, etc. for 10-20 reps at a fairly easy weight to do in that rep range.

Jun 9, 2014 7:50pm | report
pycantric

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pycantric

Do you guys prefer Preacher Curls with EZ-bar or a straight bar??

I thinks straight bar tends to work out inner head of biceps. What about one arm curl is it a outer head exercise??

Jun 11, 2012 12:46am | report
 
convict231688

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convict231688

just started week 5, man i havnt been this sore in a long time

Jul 1, 2012 7:40am | report
 
dazza2802

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dazza2802

just started week 5 and chest day i was up an all the weights compared to 4 weekes ago. problem is . how can we gauge our strength if the excersices are different to week one. (on back/bicep)

Jul 17, 2012 3:37am | report
 
bbchain

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bbchain

This may just be something I'm doing wrong but whenever I do the barbell curls (or really most of the bicep exercises) I get a shooting pain in my forearms. Has anybody else dealt with that? What could be the problem?

Aug 1, 2012 5:54am | report
 
jahrtmn

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jahrtmn

Your not doing anything wrong. It may be your forearm muscles may need some work. Try doing some exercises for the forearm after your shoulder day. That would be halfway through the week and not too close to your bi day. It helped me.

Aug 9, 2012 8:09pm | report
jahrtmn

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jahrtmn

Also, squeeze the hell outa the bar when you curl. That will help keep your forearms tight and give them a workout too.

Aug 12, 2012 8:28pm | report
Benjyb49

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Benjyb49

Tendonitis. Best thing is to strengthen forearms before doing any heavy barbell curls. Until then try hammer curls. Take ibuprofen and ice if pain persists. This will reduce the swelling. Also, when you are done curling, try slowly releasing your grip over a period of 5-10 seconds. This seemed to eliminate the pain I was recieving after doing preacher/barbell curls.

Aug 17, 2012 7:45am | report
Showing 1 - 25 of 51 Comments

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