After all, a quick search on YouTube for other guru workout programmes reveals myriad hokum, quasi-debilitating looking exercises and gratuitous use of the word ‘bro’. I made a few minor exercises changes from the original Shortcut to Size for the full-body version – for example, reverse-grip bench press for upper chest instead of incline bench press, and bent-over barbell rows instead of dumbbell rows. 2214 0 obj <> endobj 0000017777 00000 n It’s easy and fun to follow, but most certainly, gives you a clear direction towards a desired end result (building size and strength simultaneously) so no more pissing about with useless exercises . Week 1 starts with 12-15 reps per set, then in Week 2 the weight increases to drop the rep range to 9-11 per set. Start Jim Stoppani's 12-Week Shortcut to Size for FREE today! 0000016791 00000 n 0000003801 00000 n 0000059618 00000 n Updated October 13, 2020. It’s still Shortcut to Size – just with the added element of full-body training to help take your get-lean efforts to the next level. 2237 0 obj <>stream The only exceptions to this rule concern calves and forearms. %%EOF Literally millions of people have completed my Shortcut To Size program and gained significant amounts of lean muscle mass while getting stronger and even leaner. As with the original Shortcut to Size, this program uses linear periodization, meaning the weight progressively gets heavier each “microcycle” – which in this case is every week. 0000003610 00000 n This 4-week program adds a new degree of fat-burning – via full-body training – to the classic Shortcut to Size template. JIM STOPPANI’S 12-WEEK SSHORTCUTIZE JIM STOPPANI’S 12-WEEK SSHORTCUTIZE. %PDF-1.4 %���� It is a 6 day split workout that focuses on different muscle groups each day. 0000003391 00000 n <<14FC3A858CD4044587C7F53DFAD79422>]/Prev 427608/XRefStm 1574>> Terms of Use. 0000058243 00000 n If you want to change things up, feel free. Jim Stoppani’s 12 Week Shortcut to Size programme is a solid workout plan backed by proven methods to enhance your results in the gym. Do dumbbells instead of cables, or swap in a machine move in place of a barbell. Here, I separated triceps from chest and biceps from back and added a separate arm-focused day (Workout 4) before the legs-focused routine (Workout 5). 2214 24 The first two weeks focus more on muscle growth and strength endurance, whereas the final two weeks focus more on strength gains. After that, you can start supersetting. �� 0 i�f and xref 0000002447 00000 n Once you’ve completed Week 4, you have the option of returning to Week 1 and repeating from 12-15 reps. Each week covers a particular rep range: 12 to 15 reps, 9 to 11 reps, 6 to 8 reps, and 3 to 5 reps. Every 4 weeks, weight is added and the rep range resets at 12 to 15 reps. To be more specific, each training session will include a “focus” on two body parts, where you’ll do 2-5 exercises for each of the two muscle groups (four or five exercises for large body parts, 2-3 for smaller ones); all other muscle groups in the workout will get only one exercise per. 0000017073 00000 n Updated October 16, 2019. *W@:`1*ށPQ�ށ�. If fat loss is the goal, rest 1 minute or less between all sets; better yet, superset your exercises. On the first exercise for each major muscle group on the focus day, you’ll do 3 sets total. trailer 0000000016 00000 n My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's 0000059323 00000 n However, you’ll be able to use significantly more weight to complete the same number of reps. Feel free to repeat the 4-week program one or two more consecutively. For example, in Workout 2, do bent-over rows on its own, then superset opposing muscle groups after that – wide-grip pulldowns with dumbbell bench press; standing pulldowns with step-ups; straight-arm pulldowns with rear delt raises; shrugs with toe raises; concentration curls with overhead extensions; the two ab exercises paired together (hip thrusts and crunches); and forearms on their own or included with abs. Throughout the four weeks, you’ll get the benefit of all rep ranges – high to low. Jim Stoppani, PHD ; Full-Body Shortcut to Size. If your primary objective is strength, rest 2-3 minutes tops between sets. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology.