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Shortcut To Size: Phase 3, Week 10, Day 64

Shortcut To Size: Phase 3, Week 10, Day 64

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
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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 64: Chest/Triceps/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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Michaelcockrum

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Michaelcockrum

are these the right number of sets?

Oct 31, 2012 10:36pm | report
 
Chrisis

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Chrisis

i think this: 3 sets of 9-11 reps
1 rest-pause set of 9-11 reps
is the same with this:
4 sets of 9-11 reps
Rest-pause on final set

Nov 5, 2012 3:34am | report
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 14.0%
rey1125

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rey1125

Yea I don't know because I thought we were sapost to do 4'sets then after the 4 we rest pause m I wrong?

Dec 10, 2012 6:01pm | report
 
rcclaffe

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rcclaffe

At start of week 9 another comment posted this link where Jim covers the details:

do rest-pause and drop-set on ALL weeks in phase 3 http://news.bodybuilding.com/pub/cc?_ri_=X0Gzc2X%3DWQpglLjHJlTQGncjJjINasdgmNAUJitroIt9bKfzfuwzdWVXtpKX%3DSBASBC&_ei_=EolaGGF4SNMvxFF7KucKuWNzSc21v8ZcArCiRRVC2vVRzqDkQy-X5dQCQmjrS9S_I7JNS0

Personally, I just do this when I have the strength left, which certainly is not every exercise

Dec 11, 2012 11:41am | report
Chipo74

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Chipo74

Starting this week.... !!! Go for 2 more!!!

Mar 11, 2013 6:27pm | report
 
jfisher89

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jfisher89

Looks like they have made mistakes on this day, this is the only day where it has dropped a set. like chrisis said do the extra set as well as a rest-pause set....

Jun 8, 2013 1:23am | report
 
megagyger

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megagyger

What's so hard to understand? 2,sets and 1 rest pause set is the exact same as saying 3 sets, rest pause final set.

Aug 6, 2013 8:57am | report
Tuff2BFIT

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Tuff2BFIT

Starting week 10! This is a life changer for me....very happy!

Sep 29, 2013 6:04am | report
 
ifcap

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ifcap

My results are amazing )) Before Stoppani I tested Kris Gethin. Stoppani Shortcut tto size is best for my. My weigt didnt change, but Barb bench press increase from 60kgx11 to 90kg (180LBS)x11 the same things in another ex. Many thx for your program Dear Jim.

Oct 6, 2013 11:29pm | report
 
Showing 1 - 9 of 9 Comments

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