Jim Stoppani's 12-Week Shortcut To Size: Supplementation
Supplements are a critical component of the Shortcut to Size Program, because they really help you maximize muscle size and strength gains. Can you make gains without supplements? Yeah, you can make decent gains, but you can't really maximize your results.
I chose these supplements as a way to enhance your performance during the workouts and then boost your recovery, growth and strength gains.
Jim Stoppani's 12-Week Shortcut To Size: Promo
Watch The Video - 10:57
The Science: 'Sup?
There's a lot of confusion and misconception about the safety and effectiveness of supplements.
Some so-called experts suggest that certain supplements (like creatine) increase the risk of muscle cramps and can even damage your liver. But studies suggest that with long-term use, creatine is both safe and very effective.* Additional studies back up the safety and efficacy of whey protein, casein protein, betaine, beta-alanine-all ingredients I include in this program.
Pre-Workout* (30-45 minutes before)
Whey Protein: 20 grams (30 min. before)
*Pre-Workouts should supply at least:
BCAAs: 5 grams
Creatine: 1.5-5 grams
Beta-alanine: 1.5-3 grams
Betaine: 1.5-2 grams
After Workout (within 30 minutes)
Whey Protein: 20-40 grams
Casein Protein: 10-20 grams
Creatine: 2-5 grams
Beta-alanine: 1.5-3 grams
BCAAs: 5 grams
Betaine: 1-3 grams
Post-workout carbs (Vitargo): 1 dose
Casein Protein: 20-40 grams
A good pre-workout supplement will cover your bases with quality nitric oxide (NO) boosters, branched-chain amino acids (BCAAs), creatine, beta-alanine, and betaine, not to mention stimulants like caffeine to amp up your focus and training intensity, boost muscle strength and endurance, enhance muscle pumps, and promote muscle growth. Look for products that provide science-backed NO boosters, such as citrulline malate and nitrates from beet extract, at least 5 grams of BCAAs, 1.5 grams of creatine hydrochloride or 5 grams of other forms of creatine (i.e., creatine monohydrate), at least 1.5 grams of beta-alanine, and about 1.5 grams of betaine.
For stimulants, your best and safest bet is caffeine. It's one of the most studied sports nutrition supplements on the market and frequently shown to improve athletic performance. Not only does clinical research show that caffeine is very safe, but that it even may enhance overall health. For performance benefits, you need a minimum of 200 mg of caffeine before workouts to be effective. A pre-workout product that also provides other ingredients such as tyrosine, alpha-glyceryl phosphoryl choline, and huperzine A adds to the benefits.
This milk protein has been suggested in research studies to enhance muscle growth and strength gains, specifically when taken around workouts.* Whey is one of the more critical and versatile supplements in this program.
One of the main reasons why whey protein is so effective for muscle growth is that it's one of the fastest-digesting protein. Speed is important, especially around workouts, because you want to get the amino acids from that protein source to your muscles as fast as possible.
Stoppani Suggestion: Dymatize Iso-100
Top Selling Whey Protein
It's another milk protein that also enhances muscle growth.* Unlike whey, casein is a very slow-digesting protein, providing your muscles with a slow and steady source of amino acids. This helps decrease muscle breakdown, which is also important for muscle growth.*
Research suggests that when you combine whey (the fast-digesting) with casein (the slow-digesting) it enhances muscle growth better than just taking one by itself.
Stoppani Suggestion: Dymatize Elite
Top Selling Casein Protein
It's really hard to classify creatine because it provides so many benefits. It's a muscle builder. It increases muscle strength, muscle power; it can even enhance muscle endurance and it's been suggested to support different health benefits, such as enhanced brain power. It's one of the most effective supplements for increasing muscle size and strength.* It also increases muscle volume by pulling fluid into the fibers.
By enhancing the amount of fluid you can have in the muscle, it increases the stretch placed on the muscle membrane; that promotes long-term muscle growth.* We're also finding new ways that creatine increases muscle growth (such as increasing growth factors, like insulin-like growth factor 1.*
Note: If the pre-workout product you choose contains my recommended dose of creatine, like Pre JYM, you do not need additional creatine before your workouts.
This amino acid that has been found to increase muscle strength and (particularly when it's taken along with creatine) support muscle size.* Beta-alanine works by combining with another amino acid (histidine) to form a compound called carnosine.
When muscles have higher carnosine levels, they're able to contract longer and with more force. That means you can use heavier weights for more reps.
Note: If the pre-workout product you choose contains my recommended dose of beta-alanine, like Pre JYM, you do not need additional beta-alanine before your workouts.
The branched-chain amino acids are leucine, isoleucine and valine. Of the three, leucine is the most critical, because science suggests it literally gets into the muscle and turns on the process of muscle protein synthesis.* However, all three work together as an energy source. The BCAAs are actually used by the muscles as a fuel source during intense training, such as when you're following the Shortcut to Size workouts.
Note: If the pre-workout product you choose contains my recommended dose of BCAAs, like Pre JYM, you do not need additional BCAAs before your workouts.
This modified amino acid has been found to support muscle strength.* There have been numerous studies that have suggested that betaine (or trimethylglycine (TMG)) supports muscle strength and muscle power.*
One theory on how it does this is that it actually increases your body's ability to make its own creatine within muscle tissue.*
Note: If the pre-workout product you choose contains my recommended dose of betaine, like Pre JYM, you do not need additional betaine before your workouts.
It's an important source of the critical Omega-3 fatty acids, which research suggests helps enhance fat loss, but now also suggests it's important for muscle growth, as well as supporting numerous health benefits.*
Being short on any of these micronutrients can actually inhibit your ability to make muscle and strength gains; so they are critical to take. Research shows that athletes, and those who train intensely, tend to be low in critical vitamins and minerals.
By taking a multivitamin, you ensure that you get adequate levels of these micronutrients, which is actually going to help support your ability to gain muscle and increase muscle strength.*
Stoppani Suggestion: Muscle Pharm Armor V
Top Selling Multivitamin
This fatty acid found in natural meat and dairy products may help incinerate body fat while supporting muscle mass and strength.* It's great for promoting healthy body composition and can be considered both a fat burner AND mass builder support.*
If you're not taking CLA already, now is the perfect time to start — for maximum benefit, you need to take CLA for at least 12 weeks. Look for cis-9, tran-11 and/or tran-10, or cis-12 on the label.
Stoppani Suggestion: MRM CLA
Top Selling CLA
Important for replenishing the glycogen lost during a workout. That's going to help enhance recovery and muscle growth.* Although most times of day you want to concentrate on getting low-glycemic (or slow-digesting) carbohydrates, after a workout is the one time of day when you really want to focus on doing the opposite, or getting a high-glycemic (fast-digesting carbs). You need a carbohydrate (just like whey protein) that's very fast; it gets right to the muscles and replenishes glycogen levels you depleted in the workout. It's also going to spike insulin levels. Insulin is an anabolic hormone. It helps push all those carbs into the muscle. For recovery, it pushes amino acids ... it pushes the creatine into the muscle where you want it. That not only enhances recovery, but also supports muscle growth.*
Take a good, fast-digesting, post-workout supplement (something like Vitargo, or dextrose, or maltodextrine) or you can do it simple with gummy bears, or Pixy Stix or SweeTarts). Candies like that are low-fat, but fast-digesting sugars.
Stoppani Suggestion: Genr8 Vitargo S2
Top Selling Carbs
I've given you a big laundry list of supplements to take. Some guys prefer to buy supplements individually, then mix them on their own. If that seems like too much for you, there are a lot of other options. Most pre-workout supplements actually combine creatine, beta-alanine, BCAAs ... some even provide betaine. If you can find a supplement like that, such as Pre JYM, that has those ingredients in (or close to) the dosages I recommend, then by all means, use that option.
For many beginners, this may seem like a lot of supplements to take, but trust me -- I've given you a solid foundation of what to take to see great results from the Shortcut to Size program.
Eager to start lifting? Be sure to watch ALL the other episodes before starting the trainer! If you've checked out the other overview pages already, then let's hit the gym.
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Even though O.N. Hydro Builder says to take it post workout, would that be ok to take pre AND post workout? It has 5g creatine, 30g protein (whey and casein), 2.5g betaine...Just to cut back on the separate supplements I'd need to buy.
sure it would be good.
with such a supplement regiment i wouldint have to eat to be adding size. so many powders
I like the idea of taking the Hydro builder to cut down on the separate supps you need to take before and during the workout.
I have been taking BB.com label "Build XS" as my pre/intra workout. It has creatine, glutamine, beta alanine, taurine (no protein, I take that right at the end)
Wish it had a dose of BCAAs in it too.
its a good idea and certainly cheaper the only problem with that is that your not always gonna get the same amount of creatine or betaine because those powders will sink to the bottom of the container so it wont be an exact dose everytime and with it being a blended protein you may not get as much whey isolate as needed when the workout is complete
I'm guessing at least $300 a month.
I giggled about the gummie bears as well. Just imagining everyone following this and packing 30 gummie bears in their gym bag to take right after they finish working out cracks me up.
In one of kris gethin videos, he had pixie stix right after a workout. At that time I was like WTF? But once explained, I was like Oh that makes sense. I bought sweet tarts, they have 1/2 the sugar in one serving than gummy bears.
but isn't the sugar content the point of taking the gummy bears in the first place? So why go with something that has half the sugar if you are truly trying to follow this bro-science to a T?
i think it is better to have the pixi sticks or nerds. from the labels i have read, these have almost all to all dextrose as opposed to gummi bears which also contain regular sugar. still all good!
I added them up. Basd on the bb.com reccommendations (i don't think there Jim's. He never even mentions NO or CLA in the vid) it's around $300. Then I researched the quality, less expensive without the name-bran version of the supps and it's about $180.
Note: I kept some because they are quality and reasonably priced
It's not that expensive. As he stated, you don't have to buy everything separately. ON Platinum Hydrobuilder contains just about everything that he suggests except NO, fish oil, cla, and multivitamins. You can stack it preworkout with Cellucor C-4 Extreme to get even more of what he suggests plus the NO.
I honestly wouldn't waste your money on a casien protein. There are so many options if you are really concerned with having something slow digesting before bed. Fat free yogurt, cottage cheese, or even mixing some whey with milk.
yea that works, in a new article they put up it talks about how it is cheaper to mix in soy. they all will absorb differently also giving you different protein amounts at different times which is always a plus!
yea i thought that was weird too. I have some glutatime that i have laying around that i put in every now and then. maybe it's because the iso whey that he uses has on the order of ~15g of glutamine and precursors. that is why it is a little more expensive. it also has a sweet amino acid blend!
you don't have to load it, certain types (like concret) don't need to be loaded because it is considered HCL creatine. there are a couple different types if you look in to the different sections on the creatine page. But some are more potent and absorb better than others, leaving loading unnecessary