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Shortcut To Size: Phase 3, Week 9, Day 60

Shortcut To Size: Phase 3, Week 9, Day 60

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.
by Jim Stoppani, Ph.D. May 31, 2012
Day 60: Shoulders/Traps/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.
VIEW AUTHOR PAGE

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

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mishaaltk

Rep Power: 10

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mishaaltk

Wts the benefit of a "one arm shrug" over the 2-arm version?
it would just take longer.

May 19, 2012 11:44pm | report
TARIKKK06

Rep Power: 1362

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TARIKKK06

http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-52-one-arm-smith-machine-shrug

May 24, 2012 12:29am | report
ebenito11

Rep Power: 10

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ebenito11

Nice info on the video! Ready to do it, thanks!!!

Sep 19, 2012 7:31am | report
El_ganso

Rep Power: 5367

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El_ganso

Thanks for the link TARIKKK06 !

May 9, 2013 12:47pm | report
steathl

Rep Power: 10

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steathl

If I feel that I didn't do day 1 as good as I could, can I repeat it???

Jun 27, 2012 8:48am | report
tapstaps

Rep Power: 10

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tapstaps

I wouldn't recomend it. Allowing your muscles time to heal and recover is just as important as the actual training. You may not feel super sore from the workout, but that does not mean your body is ready to train that muscle group again.

Jun 27, 2012 1:31pm | report
steathl

Rep Power: 10

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steathl

Oh, thanks!.. I didn't feel I did a good w/o this Monday, and I think the first 2 weeks of each Phase are crucial for develop strength for the last 2

Jun 27, 2012 5:08pm | report
ryandsylva1

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ryandsylva1

As I'm approaching the end of this workout plan i'm wondering if there's any other plans to build bulk muscle like this one

Mar 14, 2013 4:55pm | report
El_ganso

Rep Power: 5367

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El_ganso

Me too. I�m thinking on keep doing things similar to Shortcut to Size. Meaning that I will go back to 15 reps next month adding somer exercises like chin ups on back day for example.
Kris Gethin�s programs seems interesting too.
What did you do?

May 9, 2013 12:35pm | report
tonihallulli

Rep Power: 10

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tonihallulli


Smith Machine Shrug (One-Arm)
im confused , should i do all 4 set in the same position or after 2 sets change

May 14, 2013 4:26pm | report
Showing 1 - 10 of 10 Comments

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