Bodybuilding.com Information Motivation Supplementation
in:
Shortcut To Size: Phase 3, Week 9, Day 58

Shortcut To Size: Phase 3, Week 9, Day 58

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.
Back | Main | Next

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 58: Back/Biceps/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.
Get Your Daily Meal Plan Here

Back | Main | Next

Recommended For You

Calf Workout: 6 Major Mistakes Limiting Your Calf Size

If your calves are stuck at skinny-kid status, then you're probably making one or more of these 6 mistakes. Fix common calf-training blunders and turn your calves into cows!

Fred ''Biggie'' Smalls Workout: 8 Moves To Awesome Arms

Get your guns! Take a page out of Biggie's book and learn how he prepares his biceps and triceps for an important contest. Here's to volume!

Lats All, Folks: Activate Your Latissimus Dorsi And Build Strength!

Don't leave massive strength gains on the table by haphazardly approaching the bar and lifting dangerously. Get your lats in the game and destroy serious weight!

Related Articles

About The Author

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

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.5

Out of 10
Excellent
17 Ratings

8

Comments

Showing 1 - 8 of 8 Comments

(5 characters minimum)

      • notify me when users reply to my comment
GoldenOne7

Rep Power: 0

  • rep this user
GoldenOne7

Yesterdays workout was awesome and I'm looking forward to today's workout.

Article Rated:
Jun 12, 2012 7:02am | report
 
StewStrong

Rep Power: 0

  • rep this user
StewStrong

I've only beem going to the gym for seven months. I didn't gain much on this plan. I followed everything and I gained 1lbs of muscle and lost 1% body fat.

Sep 18, 2012 11:11am | report
 
Lombardijv

Rep Power: 0

  • rep this user
Lombardijv

you are not eating enough you need to eat more. I am starting week 9 tomorrow and I have put on at least 10 pounds..

Oct 20, 2012 5:19pm | report
Patterson11

Rep Power: 0

  • rep this user
Patterson11

Pump up the intensity! You should be exhausted after every set!

Mar 11, 2013 9:32pm | report
miketurner79

Rep Power: 0

  • rep this user
miketurner79

I'm the same weight. Down a couple of inches in the waist and my strength is way up. Going to get my body fat tested again at the end of the program but I know it's worked for me. These rest pause drops sets yesterday were awesome

May 20, 2013 3:38am | report
jimamymac

Rep Power: 0

  • rep this user
jimamymac

Week nine for me and I have seen good gains in strength, and muscle size. I have gained about 5 pounds of muscle and reduced body fat slightly. Diet still is not where it should be but I am very happy with the plan and results.

Nov 8, 2012 7:41am | report
 
StevenWu

Rep Power: 0

  • rep this user
StevenWu

Thank you Jim! Only for 7 weeks, my strength and muscle mass gain like crazy! Best program on bodybuilding.com

Jan 18, 2013 3:48pm | report
 
phillyflip

Rep Power: 0

  • rep this user
phillyflip

I've gained tremendous strength gains on this plan. Not sure what youre doing wrong

Feb 26, 2013 8:03pm | report
 
Showing 1 - 8 of 8 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com