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Shortcut To Size: Phase 2, Week 5, Day 32

Shortcut To Size: Phase 2, Week 5, Day 32

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.
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By now, you know the drill: load up your iPod, add the earphones, up the volume, and hit the gym with everything you've got. Make every single rep count. Lift like you mean it, like there's nothing else, and build the traps of a titan.

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 32: Shoulders/Traps/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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bassssel

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bassssel

which work out works on the anterior muscle ?

May 9, 2012 12:10pm | report
 
thomasdaniel

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thomasdaniel

In this particular workout, the shoulder press works the anterior deltoids to the greatest degree. You can add a greater emphasis by very slightly adjusting the incline of the bench you're sat on (no more than about 20 degrees though, or the stress will be thrown predominantly to the upper pec's I believe).

May 25, 2012 6:44am | report
achilds1987

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achilds1987

yeah i do my shoulder press leaning back to work the front delt more.and to push more.

May 29, 2012 7:46pm | report
JRevah

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JRevah

Bent over rear lateral raise = anterior delt

Dec 7, 2012 2:59pm | report
sbelekevich

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sbelekevich

BTW anterior means front
Bent over rear lateral raise = posterior delt
First 2 comments are right.

Jun 20, 2013 7:46am | report
budyjames77

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budyjames77

I didn't realize they went back and re-worded the workouts. They use to say 2 sets (or 3 depending on the exercise) of 12-15 reps and one set of rest pause. I did phase 2, week 5, day 32 the wrong way. When it said 4 sets of 12-15 reps, and Rest-pause on final set, I did 4 sets THEN the set of rest-pause. No wonder my workout was extremely hard tonight!!

Jun 28, 2012 10:34pm | report
 
newmandiver

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newmandiver

That's how I understand it. 4 sets of 12-15 reps, then rest pause after the last set. That's how i've been doing it since the beginning.

Aug 21, 2012 4:42pm | report
ProControl

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ProControl

That extra set is just your warm up for thatbody group..then you do your normal 3 set he explains that on his first week of vid. :)

Mar 7, 2013 4:50am | report
CameronMonger

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CameronMonger

You could be doing up to 7 "sets" for the first exercise of the muscle group. He suggests 1-2 warm-up sets THEN to do your working sets (3-4) THEN either a rest-pause or drop set.

Mar 25, 2013 3:22pm | report
dazza2802

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dazza2802

all good but how can you measure your strenth gains from week 1 if the excercises have changed

Jul 19, 2012 11:35pm | report
 
NikMuir

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NikMuir

You use the first exercise for the muscle group which is always a compound lift (i.e. Shoulder Press in this case) as you bench mark for strength. You'll notice that it's used in all three phases. So basically any of the ones with 4 sets are the same throughout the 12 weeks are what you need to look at.

Aug 18, 2012 6:06am | report
Thormania

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Thormania

week 5,really seeing great result
thankz to U jim!!

Aug 11, 2012 1:44am | report
 
eddyspaghetti18

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eddyspaghetti18

i logged in at a little under 2 hours doing this workout, doing cardioacceleration and supersetting calves and forearms. I have no idea how to reduce my time at the gym, as I didn't dilly-dally or anything. Hardly took breaks if any. I added forearms to shoulders(2 exercises of 4 sets each). I use straps, so my forearms don't get enough of a workout, which is why I added forearms to shoulder day.

Feb 22, 2013 3:50am | report
 
CameronMonger

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CameronMonger

I really have to hustle if I want to keep it under 2 hours, too. I was never one to take more than a minute between sets, but seems like the full rest between lifts is key, so I'm really taking my time which results in a long day.

That said, seems to be worth it so far!

Mar 25, 2013 3:24pm | report
cdm369

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cdm369

I personally think Jim's workouts are too long. I don't do the calves and abs 1) because I'm completely spent giving everything I've into the front part of the workout 2) time. I find that past 1:15 my workouts no longer become productive, and by moving abs and calves to Wednesday and Saturday it works much better for me. As far as forearms go, on exercises that require grip and forearm strength to get through the reps, I try to use my grip with the first two sets and then go to the straps on the last sets. This way I'm hitting my forearms, wrists, and hands good and yet not hindered by them when the weight becomes greater than they can endure (last sets).

Jul 31, 2014 6:07pm | report
missmerchandise

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missmerchandise

Is the bent over lateral raise the pretty much the same as a seated lateral raise?

May 25, 2013 8:28pm | report
 
missmerchandise

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missmerchandise

Is the bent over lateral raise the pretty much the same as a seated lateral raise?

May 25, 2013 8:28pm | report
 
jwardmagic

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jwardmagic

Im not sure but I feel I've hit a plateau with this workout already. I've been eating the meals it says to eat at the right proportions, supplementing with more than I like to admit...

Also, I keep finding it hard to reach failiure with the given reps. When I dont, I either stop at say 15 reps, do a rest pause, then do it to failiure, and then do another rest pause. I hope this works!

Also, the first phase I could lift 40kg to 30reps with standing calf raises. Now its DROPPED to 15kg! :S The only difference is Im now standing on a small platform to get a bit of a stretch in my calves when I do it whereas I wasn't before.

Jun 13, 2013 3:43pm | report
 
JoJoSuperNewMan

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JoJoSuperNewMan

From what i read, i would say you're not going heavy enough. I had to learn how to bail out of, say bench press, when i lift because i never have a partner. But i wouldn't get to failure because i had nobody to spot me. So i learned how to bail on each exercise, and now i can push each to failure. Up the weight, if you can.

As far as the calf raises go, the platform adds a HUGE disadvantage to your calves. To use an analogy that my high school track coach used: "A calf raise on flat ground is only using half of your effective range of motion. Imagine doing Bicep curls where you stop the eccentric movement (the lengthening) halfway. You can curl a hell of a lot more. Let your arm fall to full extentions, and all of a sudden that 50kg curl isn't so possible."
So by adding a platform and letting your heels sink a little lower, or adding more of an eccentric phase, you're starting the concentric phase (the contraction) from a much more stretched position. Thus, you aren't gonna be doing much more weight.

Sorry for writing a book. This isn't a very scientific explanation, and i'm no physiologist. But it's from experience, so that's as good as it gets for me

Aug 9, 2013 3:00pm | report
colburnsteven

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colburnsteven

I've gotta give credit where it's due..... THANKS JIM STOPPANI for your 6 weeks Shread workout, and now your 12 Week to Size!!!! My gains are outta control!!! I'm in week 5 of your 12 week workout, and am seeing HUGE gains in the weights, not to mention I've put an inch and a quarter on my arms!!! YOU DA MAN JIM!!!!!

Jul 2, 2013 11:47am | report
 
jemcortez

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jemcortez

Hello i`m on my Phase 2 day 32, and i`m doing shoulders. I`m just wondering if I will add the "10-20 pounds" to the WHOLE weight, I mean if you do 40 pounds each hand for dumbell shoulder press that would be 80 pounds.. So will I add the "10-20 pounds" to the 80 WHOLE pounds or to the 40 pounds on EACH HAND. Because i`m did last phase for 12-15 reps is 40 pounds and i don`t even think that someone can lift 60 or even 70 pounds for 12-15 reps. So MAYBE, Jim is saying that you will add 10-20 pounds to the both weight your lifting. Am I right? Please help. :(

Aug 13, 2013 7:55am | report
 
Basssyndicate86

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Basssyndicate86

Im not a huge guy, but started phase 1 with 45's doing the shoulder press....am now using 65....its 10 lbs per what you're using...if dumbbells, im assuming its 10 lbs each side. Just got to push

Sep 12, 2013 7:53am | report
samizan

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samizan

great plan so far!

Jan 31, 2014 9:01am | report
 
BenjaminT

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BenjaminT

Great program! But doesn't the shoulder day in phase 2 look a bit 'light' on the shoulder? only three shoulder exercises, the two others are for the traps.

Feb 10, 2014 3:52am | report
 
cdm369

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cdm369

the upright rows also work that area

Jul 31, 2014 5:48pm | report
 
Showing 1 - 25 of 26 Comments

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