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Shortcut To Size: Phase 2, Week 5, Day 33

Shortcut To Size: Phase 2, Week 5, Day 33

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.

Your legs are neither strong enough nor big enough. Your prescription? Squats. Lots of squats. Between barbell and front squats, you'll hit 7 total sets of squat work in this session. If you can walk properly after the workout, you did it wrong. Get sore today; get stronger tomorrow.

Day 33: Legs/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.

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Jim Stoppani


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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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stealthlife49

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stealthlife49

Well, I suppose 7 sets of squats will feel great.

May 25, 2012 12:05pm | report
 
technopulse

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technopulse

Don't forget the Rest-pause => 9 sets! :}

Nov 4, 2013 6:31am | report
  • Body Stats
  • ht: 5'10"
  • wt: 176.37 lbs
  • bf: 18.0%
BUBU69

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BUBU69

Doesn't look like I'm walking out of the gym today! I like feeling like a new born horse as long as I know I'll b running again :)

May 25, 2012 2:28pm | report
 
Wabban

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Wabban

Mother of... 7 sets of squats? Stoppani you will kill me once again. I thank you for that, sir.

Jun 1, 2012 11:32am | report
 
sheikybaby

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sheikybaby

Not particularly comfortable with front barbel squats. Is there really that much of a difference?

Jun 10, 2012 2:35pm | report
 
nevin8tor

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nevin8tor

I'm not an expert by any means but the front squat targets different muscle groups. think of changing your grip for barbell curls. I always use less weight when doing front squats to keep with good form. Trying something different when it comes to working out is always a good thing. Make yourself uncomfortable.

Jul 4, 2014 12:17pm | report
Eddymaori

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Eddymaori

ah done this last night, my gym has 4 flights of stairs between floors, it isnt much but after the squats and leg extentions coming down was not fun. legs are still like jelly going to be worse 2moro.

Jun 14, 2012 5:50pm | 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 12:43pm | report
 
Tripmanthree

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Tripmanthree

Wow! Did this during my lunch break and pretty sure I died for a little bit. I then had to go back to work! So many reps!

Jul 26, 2012 5:20pm | report
 
johnzze

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johnzze

is there any problem to change front squat to hack squat with machine?

Aug 10, 2012 8:06am | report
 
johnzze

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johnzze

strength has increased :o i could add more 40pounds on squats :O and also at iso. machine like "lying leg curl" on my 1st session(phase I) couldn't even do 15kg and from now went to 30kg :O

ps: reps range: 12-15reps

Aug 10, 2012 1:15pm | report
 
sinclairp1

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sinclairp1

well I certainly didn't walk out of the gym properly today. Ended up visiting the hospital after blacking out on the locker room floor. Got a nice cut lip from landing face first and a bruised ego as 2 concerned trainers were called in to help me out. The Doc said that too much blood went to my massive legs (which aren't that big by lifters standards) and when my heart rate fell too quickly not enough oxygen was able to reach my brain. Its called syncope. My advice - hit the treadmill for a good 10 mins after an intense leg workout to slowly bring your heart rate down. It's the sudden fall in heart rate that causes the problem. Scared the hell out of some of the other gym members. Dang, I better get stronger legs out of this...

Aug 24, 2012 7:30am | report
 
sinclairp1

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sinclairp1

Also, my back is killing me after doing front squats - don't know if I was doing them wrong, or my back isn't right, or had already done a lot of squats so my back started trying to help out too much... Either way, I don't think I will doing that again any time soon. The trainer at my gym said I was nuts to be doing that many squats and deadlifts on the same day too - they are not suppose to go together according to him and I tend to agree.

Aug 25, 2012 4:19am | report
 
Mrmatabo

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Mrmatabo

I hear ya brother. Its killing me, but whatever jim says I guess Lol

Nov 2, 2012 7:39am | report
Al1984

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Al1984

Days like this i wish my gym had complimentary wheelchair rides to my car

Sep 22, 2012 1:39pm | report
 
Mrmatabo

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Mrmatabo

noodle legs! Got to love it!

Nov 2, 2012 7:36am | report
 
eddyspaghetti18

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eddyspaghetti18

Are there times where you feel like your only friend is the gym? A place where pain makes you want to smile and cry at the same exact time. Pushing your mind, spirit and body to the brink of destruction or faint or die trying.

That's how I felt while doing them squats. I pushed myself to show that my numbers would go up from week 1. I had to lie down on the floor from pure exhaustion. Although I did manage to shorten my gym time. Gotta do abs tomorrow though, since I was unable to fully fit it in today.

Feb 23, 2013 12:20am | report
 
MatthewRoche

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MatthewRoche

Holy crap, this workout kicked my ***. The seven sets of squats (plus two warmup sets to start with, and one "how the hell do I hold this thing?" warmup set for the front squats) had my sweat flowing and my heart racing, and the rest of the workout didn't let up. I can't wait for next week!

Mar 1, 2013 8:22am | report
 
TRprimate

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TRprimate

i felt so sick during this lift lol. not a good session for me. could have been my pre workout nutrition, but this workout is crazy. extremely demanding. 7 sets of squats, 4 sets of deads all at 12-15 reps?? thats some high volume!

Apr 1, 2013 5:47pm | report
 
JoocyBrahs

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JoocyBrahs

dead lifting after squatting/pressing is definitely very demanding.. I've been dead lifting on back day instead but I think i'll give dead lifts a go after squats one more time..

Apr 11, 2013 1:45am | report
 
miketurner79

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miketurner79

just finished a grueling 2 hours. This workout will separate the psychos from the savages

Apr 27, 2013 7:22am | report
 
ScottNoFlow

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ScottNoFlow

Never done front squats before so should be interesting.
How is everyone finding differentiating Romanian Deadlifts with normal Deadlifts?

May 9, 2013 7:36pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 211.64 lbs
  • bf: 19.0%
tke1045

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tke1045

absolute destruction of the quads

Oct 14, 2013 4:59am | report
 
EdwardHuynh

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EdwardHuynh

i should consider bring a wheelchair along tmr...

Jan 23, 2014 8:51am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 152.12 lbs
  • bf: 11.1%
bdarling

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bdarling

This workout does not match the workout log in PDF

Feb 21, 2014 1:41pm | report
 
Showing 1 - 25 of 29 Comments

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