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Jim Stoppani's 12-Week Shortcut To Size - Build Muscle & Gain Strength!

There is no secret cure to being weak, but there are shortcuts to size! In 12 weeks, I can help you gain major strength and more muscle!
Main | Training | Microcycles | Nutrition | Supplements | Meal Replacements | Start Program

The human body is a complex collection of tissues, chemical compounds and nutrients. To maximize results in the gym, you must understand how all of those combine to make muscles grow. From the labs of Yale to the pages of Muscle & Fitness, I've spent my entire career studying how to accumulate knowledge and then apply it in the gym for unreal gains.

12-Week Shortcut To Size: Training Overview
Watch The Video - 11:48

My 12-Week "Shortcut to Size" distills everything I've learned about muscle growth into one program. It's science-backed, gym-tested and Jim-approved for men and women, beginner and advanced. If you want to build muscle and strength, this program is for you.

The key to the program is periodization, a method that involves changing up your training at specific times to maximize results. You begin with light weights for high reps and progressively change to heavier weights and lower reps. Continued cycling of those rep ranges keeps muscles confused, so they don't stagnate, and you keep making progress as you go through each of the three phases. The end result is an athlete who is both stronger and more muscular.

A typical periodization program switches every 4-6 weeks. The problem is, your body adapts more quickly than that! This program changes rep ranges and weight every week, a period called a "microcycle"—a week-long period where you stick with the same weight and rep range.

Shortcut to Size

Phases

This is a 12-week program in three phases. Each phase lasts 4 weeks. Each week is a different microcycle. Regardless of the week, you'll work every body part once per week in the 4-day split.

Workout Split

  • Monday: Workout 1: Chest and triceps
  • Tuesday: Workout 2: Back and biceps
  • Wednesday: Active Rest
  • Thursday: Workout 3: Shoulders
  • Friday: Workout 4: Legs
  • Saturday: Active Rest
  • Sunday: Active Rest

Use active rest on your off days. Don't lift weights, but certainly consider doing other activities. Play basketball, go hiking; do specific cardio workouts, particularly if you want to focus on losing body fat while you're building muscle.

Workout Duration

Workouts 1 and 2 may take 75-90 minutes.
Workouts 3 and 4 can usually be completed within 60 minutes.

Your rest periods between exercises will vary from 2-4 minutes, depending on your experience. If you have already built muscular endurance, your rests will be shorter. As you take the shortcut to size, become stronger and increase endurance, your rest periods will get shorter and shorter.

Rep ranges exist for scientific reasons. Maintain that range! Your rest periods between sets are determined by how long it takes you to recover so you can effectively complete the rep range with good form for each microcycle.

For abs and calves, you'll notice that the rep ranges are a little bit higher as you go through each microcycle; this is because these muscle groups generally fare better (as far as the results you get in both strength and size) when the reps ranges are a bit higher.

Tracking

Log the weights you use during each microcycle so you know how much to increase your weight by on the next microcycle. It's a good way to look back to where you started and where you ended up at the end of the program. Trust me, it's going to be impressive.


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Main | Training | Microcycles | Nutrition | Supplements | Meal Replacements | Start Program

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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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Comments

Showing 1 - 25 of 321 Comments

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MONEM

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MONEM

I just finish Kris gethin 12 weeks transformation and was looking to find something with the same intensity.
Tomorrow will be my first day, can't wait to start

Apr 2, 2012 6:12pm | report
 
jp3ce

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jp3ce

get many results from the kris 12week transformation?

Mar 10, 2013 5:58am | report
DSBulldog

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DSBulldog

I did the 12 week transf. Strength gains were insane. I didn't end up shredded , not my goal, but could have had I followed the diet.

May 3, 2013 9:06am | report
mejia18

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mejia18

how did that work out for you?

Nov 10, 2013 5:58pm | report
Rivertime

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Rivertime

i also just finished kris gethin's plan and this is exactly what i want in my life!

Apr 2, 2012 6:22pm | report
 
Dero2525

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Dero2525

was kris gethin's really good?

Dec 17, 2012 8:02am | report
ffightereng3

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ffightereng3

Is it somehow possible to load this workout into my Bodyspace tracker so i can track my progress?

Article Rated:
Apr 2, 2012 7:23pm | report
 
wolf7th

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wolf7th

If you figure it out let me know will you? So far as I know you gotta do it by hand.

Nov 27, 2012 8:43am | report
mikexcore

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mikexcore

im really interested in that too. loading a workout into bodyspace is a p.i.t.a

Jan 14, 2013 2:27pm | report
TRaw2911

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TRaw2911

yeah scroll up and there is a tab that says "apply". cant miss it

Jan 20, 2013 8:39am | report
Colin1557

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Colin1557

Yup, type in it under "find new programs"

Oct 30, 2014 10:40am | report
RyanEchlin1

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RyanEchlin1

Oh, it's on like donkey kong. Just what I need for that accelerated boost to 200!

Apr 2, 2012 7:42pm | report
 
AriNeil

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AriNeil

I am going to start this training and suggestions?

Apr 2, 2012 10:14pm | report
 
mycatoog

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mycatoog

You mentioned we could do cardio on "active rest" days. Can we do a more intense cardio than just 20-30 minutes of walking. If we have the energy can we do a HIIT session on rest days?

Apr 3, 2012 12:02am | report
 
mycatoog

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mycatoog

Answered in following videos. Cool

Apr 3, 2012 4:15am | report
5alviati

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5alviati

Answered in which video?

Feb 18, 2013 12:53pm | report
KikeDiaz

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KikeDiaz

The macros seems way to high at least in carbs. Im am trying to get lean mass and loose weight but this seem a little off. Im will wait to finish kris greith program after im will try to do this one. The difference between carbs in both programs is huge.

What do you think guys?

Apr 3, 2012 4:14pm | report
 
jpk14

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jpk14

just my two cents, but I would think that if you know what your numbers your body reacts to, go with it. However, if the goals of the two workouts are different, that me be why the diets are also. I know that when trying to gain, the extra carbs are what drive it home, at least it does work for me.

Apr 4, 2012 10:14am | report
TylerMaxx

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TylerMaxx

Kris Gethin and this one has 100% different goals, you are comparing a bulk and a cut program. They are exactly where they are supposed to be and also Jim's bulk program is actually a clean-bulk, so you do not have to worry about this either.

Apr 9, 2014 4:34pm | report
Roke

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Roke

It's a split routine...

Apr 3, 2012 5:42pm | report
 
elzachary

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elzachary

Hail the great Doctor Stoppani!

Apr 4, 2012 5:44am | report
 
Zapell

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Zapell

You can argue with Science and Intelligents!

Jun 28, 2012 5:08pm | report
janniec732

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janniec732

I'm not quite sure if that misspelling is a joke or...

Jun 27, 2013 12:14pm | report
janniec732

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janniec732

I'm not quite sure if that misspelling is a joke or...

Jun 27, 2013 12:14pm | report
jpk14

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jpk14

This workout follows the same principle of adding weight and dropping reps as Derek Charlebois' size workout, which works great. I will try this one as a way to change things up as the actual workouts and splits are completely different.

Apr 4, 2012 10:10am | report
 
Showing 1 - 25 of 321 Comments

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