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Shortcut To Size: Phase 3, Week 9, Day 57

Shortcut To Size: Phase 3, Week 9, Day 57

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for a well-rounded physique.
Day 57: Chest/Triceps/Calves

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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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Showing 1 - 25 of 37 Comments

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GoldenOne7

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GoldenOne7

This is a great program and I see the benefits of it. I'm starting the Phase 3 week 1 and I'm ready to complete and finalize all this hard work. I would recommend this for anyone starting off, or looking to switch up your program.

Jun 11, 2012 1:07pm | report
 
esrodriguez

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esrodriguez

Wow. Made it this far and definitely seeing results. A few of the excercises are awkward but there are plenty of options.

Only 4 more weeks to go!

Jun 11, 2012 4:07pm | report
 
steathl

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steathl

If I feel I didn't do this day as good as I could have done it, can I repeat it???

Jun 27, 2012 8:51am | report
 
mikewazowski

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mikewazowski

Just finished up this one, it's a killer but the pump is amazing, my shirt felt really tight across my chest for a while after, I had to change into a larger shirt!

For anyone who doesn't get the weekly emails, he recommended doing "rest pause drop sets" on this last phase for all microcycles. Essentially it's a rest-pause as normal, but then you do a drop set right after. The drop set rep range is around where your rest-pause reps were. Just wanted to make sure everyone knew who didn't get the emails. Good luck everybody!

Jul 21, 2012 6:16pm | report
 
ChakanaWorld

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ChakanaWorld

How do i sign up to get the emails?

Jul 22, 2012 6:40pm | report
YangYuFeng

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YangYuFeng

sorry could you give an example of what you mean with an exercise

Jul 23, 2012 5:31am | report
mikewazowski

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mikewazowski

@ChakanaWorld : If you go to the main home page for the program (http://www.bodybuilding.com/fun/shortcut-to-size.html) and scroll down, there's a sign up widget in between phases 2 and 3. The only problem is that it's on an automatic send so when you sign up it sends you week one, then a week later you get week two. Not sure if you can change it because I haven't tried, but there's probably a way to do it.

Jul 26, 2012 8:41pm | report
beachboy47

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beachboy47

Really enjoyed the reverse grip DB press today. Pecs felt like they were going to burst. Awesome pump!

Jul 30, 2012 7:03pm | report
 
seanxhxc

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seanxhxc

I don't really understand how to do them..so are your palms facing you instead of the tops of your hand? that seem like it'd be extremely awkward

Aug 2, 2012 6:57pm | report
Muscle Mania Matt

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Muscle Mania Matt

You will use a supinated grip, which means that your palms are facing up (towards your face). While it is a little awkward with a barbell, it is quite a comfortable grip with dumbbells and a movement I highly recommend.

Aug 20, 2012 9:58am | report
seanxhxc

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seanxhxc

yeah, I've only done it with a barbell..I guess I'll see when I get there, still on phase 2

Aug 22, 2012 2:29pm | report
zday407

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zday407

Been on this program 2 months, bench is up from 185 to 215! Lots of strength gains and gained 7 lbs so far ! Hopefully all muscle waist seems to be the same size

Aug 9, 2012 4:34am | report
 
bigwill1978

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bigwill1978

Phase 2 down. Feeling good and having great improvements in strength. Looking forward to knocking out Phase 3.

Sep 9, 2012 3:47am | report
 
abednetor

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abednetor

Jim sit in video the to 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.

Sep 20, 2012 6:37am | report
 
Abu5laif

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Abu5laif

Why the link isn't available ?

May 5, 2014 7:47pm | report
gustaboyle

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gustaboyle

missing the notes by the doc here... WELCOME TO PHASE 3!!

Oct 13, 2012 9:35pm | report
 
knoweh

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knoweh

Hey guys, I just got over a stomach virus which had me out of the gym for close to 2 weeks. I lost about 4 pounds and am not sure if I should restart this program especially so close to the end.
Any tips or suggestions?

Oct 20, 2012 3:42pm | report
 
flightfreek

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flightfreek

Keep goin! Continue where you left off!! Dont ever give up!

Apr 2, 2013 4:47pm | report
rey1125

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rey1125

Are you sapost to do the same weight for the colse bench press *** the mid grip?

Dec 6, 2012 5:02pm | report
 
jwalt1986

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jwalt1986

This is a great program i enjoy it very much. Starting phase three today. I recommend this program to everyone.

Dec 17, 2012 12:43pm | report
 
Sthtxmadman

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Sthtxmadman

Started phase 3 today, really enjoying this program.
Felt awkward doing reverse grip on the incline dumbbell press, but I got a good pump going.

Feb 18, 2013 5:20am | report
 
corepuncher

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corepuncher

Just obliterated my legs on last workout of Week 8 and did a new squats PR (for 4 reps !!!!). Looking forward to the narrow grip bench. I"m eager to go heavy on bench though but I guess the 12 rep sets help as well. Week 1 I did 185 X 10, last week I did 225 X 8 and this week 255 X 4.

Feb 26, 2013 5:39am | report
 
ipower1

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ipower1

Wow, i started phase 1 continued phase 2 but it was only when I finished phase 2 that I felt this huge difference in power and shape!!! This program works like crazy and it is built on science no doubt.for me I regularly go to the gym and it took my muscles a while before they gave in to the muscle shock of the program and then the growth started to show exponentially!!!!!!

Mar 3, 2013 4:11am | report
 
McSteve95

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McSteve95

Great ,I made it to the end.Great program :)

Mar 4, 2013 7:39am | report
 
rameshkumar0487

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rameshkumar0487

wow.... on the road to phase 3.... week 1 online... till now its been a great program....

Mar 28, 2013 7:26am | report
 
Showing 1 - 25 of 37 Comments

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