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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.
by Jim Stoppani, Ph.D. May 25, 2012
Day 57: Chest/Triceps/Calves

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!

Get Your Daily Meal Plan Here!

Jim Stoppani


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About The Author

Jim Stoppani, Ph.D.
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Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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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

Rep Power: 10

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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
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

Rep Power: 190578

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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

Rep Power: 10

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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

Rep Power: 10

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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
AlmostCameron

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AlmostCameron

It would have been nice if he made a video every time the exercises changed. None the less I'm seeing great strength gains with this program!

May 8, 2013 4:20pm | report
Showing 1 - 25 of 25 Comments

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