Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Look up keyword
Like this
3Activity
0 of .
Results for:
No results containing your search query
P. 1
Shortcut to Size e Book

Shortcut to Size e Book

Ratings: (0)|Views: 47 |Likes:
Published by johncaseyforamerica
Jim Stoppani
Jim Stoppani

More info:

Published by: johncaseyforamerica on Mar 18, 2013
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

11/30/2013

pdf

text

original

 
www.bodybuildig.com/sortcut
JIM STOPPANI’S 12-WEEK
 SHORTCUT
 SIZE
 
www.bodybuilding.com/shortcut
SHORTCUT TO SIZE
T 12-w program I am about to ta you trougis basd o o o t oldst, trid ad tru mtodsor gaiig strgt ad muscl. Tis typ o traiigas succssully prpard almost ry typ oatlt imagiabl, rom Olympic wigtlitrs tosoccr playrs. It wors so wll tat it as b usdcotiually or dcads.I ow tat I am bst ow or my uiqu xrcissad ol traiig programs, but somtims you ato rly o t basics. Tat’s spcially tru w abasic program wors as wll a tis o. O cours, Ia ta t basic, but ry cti program adtwad it to prct its ctiss ad to maximizt rsults you gt. Ts rsults iclud gratrstrgt, biggr muscls, ad lss body at.
PERIOdIZaTIOn WORkS... PERIOd!
Tis program is basd o t traiig cocpt calldpriodizatio. Priodizatio is t mtod o cagigup your traiig at spcid tim poits. T ryrst priodizd scm to b usd wit wigts iscalld Liar Priodizatio (also ow as ClasscPriodizatio). Tat simply mas tat you startwit ligt wigt ad ig rps ad as t programprogrsss t wigts usd gt air ad airad t rps compltd pr st gt wr ad wr.Most priodizd programs ta may mots tocomplt. May last aywr rom 4 to 12 motsto complt t cycl. But tis priodizd programutilizs a cocpt ow as microcycls. Wr atypical liar priodizd scm migt stic wit tsam wigt ad rp rag or a mot or logr, tmicro cycls cag up t wigt ad rp ragsry w.I w o your rp rag will b 12-15 rps. I wtwo you bump up all t wigts ad drop rps dowto 9-11. W tr adds wigt agai to ac xrcisto drop t rp rag dow to 6-8. Ad i w ouryou bump t wigt up agai to drop rps dow to3-5 pr st. Tos ar t our microcycls tat youwill rpat. O t ourt w you a compltdt rst 4-w pas. O t t w you drop twigt bac dow ad start all or at 12-15 rps prst. Tis is t start o Pas 2. But ow you will babl to do ac rp rag wit at last 5 ad up to 20pouds mor ta you could i Pas 1. I t sixtw, or w 2 o Pas 2, you will b bac at 9-11rps pr st. I w 7, or w 3 o pas 2, wigtwill go up agai to drop your rpa dow to 6-8 pr st.Ad i w 8, or w 4 o pas 2, wigt will goup to limit rps to 3-5 pr st. Tat complts Pas2. Ad i w 9 you start T al pas, pas 3by droppig bac dow to 12-15 rps pr st ad rutroug t our microcycls agai util you ar bacdow at 3-5 rps pr st. O cours, i ac pas youwill b usig 5-20 pouds mor ta you did i pas2 ad 10-40 pouds mor ta you usd i Pas 1.Tis is ow you gt strogr... Muc strogr, or tis12-w program.T costat icras i wigt ac w ad trcyclig o ts our pass lads to imprssistrgt gais. T microcyls also lad to musclyprtropy du to t costat cagig up o trp rags ac ad ry w. Aotr raso ort strgt ad mass gais as to do wit t acttat you p t wigt stady o ac xrcis orall sts ad you ar orcd to complt t miimumumbr o rps i tat rp rag.Gratr gais i strgt ad muscl mass arguaratd wit tis program. I a s somimprssi rsults wit tis program. I m, I as gais o strgt or 90 pouds o t squatad or 50 pouds o t bc prss. Ad ormuscl, som guys a gaid or 15 pouds omuscl. Ys, pur muscl, wil actually droppigbody at. Spaig o body at, w maximizig bodyat wit my traiig ad dit twas som m alost or 20 pouds o body at. Ad wom a alsos imprssi gais i strgt ad muscl willosig body at. Wom ollowig my program aicrasd tir squat strgt by or 60 pouds,ad bc prss strgt by 30 pouds. Ad gais imuscl o or 10 pouds ad at loss or 10 pouds.But I’m ot t oly o to rport isa gais imuscl siz ad strgt wit cocomittat losssi body at. Rsarcrs rom Fdral Uirsity oSao Carlos (Sao Paulo, Brazil) rportd imprssirsults usig a similar microcycl liar priodizatioprogram or 12 ws. Ty ad o group o malatlts ollow a liar priodizatio program witwly microcycls rpatig tr tims or a total o12 ws ad a scod group ollowig a rrs liarpriodizd program wit microcycls or 12 ws.
 
www.bodybuildig.com/sortcut
Wil t liar priodizd group startd wit 12-14rps pr st ad dd ac pas wit 4-6 rps prst, t rrs liar group startd ac pas wit4-6 rps ad dd wit 12-14. Ty masurd tirmuscl mass, body at ad strgt o bc prsss,lat pulldows, barbll curls, ad lg xtsios borad atr t 12 ws. Ty rportd tat t liargroup gaid 7 pouds o la muscl mass wil trrs group oly gaid 3 pouds o muscl. Tliar group also lost or 5 pouds o body at wilt rrs group lost a littl or 3 pouds o bodyat. Altoug bot groups icrasd strgt o allxrciss, t liar group mad gratr gais tat rrs group.T rst xrcis you do or ac muscl group(xcpt or abs ad cals) will rmai costattrougout all 12 ws. Tis is t xrcis tat youar ocusig o icrasig your strgt o. Most ot assistac xrciss tat ollow t rst xrciswill cag ry pas. For abs, t xrciss willcag ac w basd o t rp rags. Tis isdu to t act tat som ab xrciss ar asir todo or igr rps, wil som ar dicult to do orlowr rps. So I orgaizd t bst ab xrciss or tprscribd rp rags.
GET FOCUSEd
As I alrady mtiod, tis program wors wllto icras t tr mai goals tat w all a –icrasig muscl strgt, boostig muscl siz, adacig at loss. To boost muscl mass as muc aspossibl, w’ll b usig two itsity tciqus: rst-paus ad dropsts.
Focus:
Maximizing Muscle Growth –
Durig wso ad two o ac pas o t program, you will doo rst-paus o t last st o ac xrcis. To dotis, rac muscl ailur o t last st, t rac twigt ad rst 15 scods. T cotiu t st utilyou rac muscl ailur agai. Durig ws trad our o all pass, you will do a drop st o tlast st o ac xrcis. To do tis, ta t last st tomuscl ailur t immdiatly rduc t wigt tot amout you usd or tat xrcis durig w 1,ad cotiu t st util ailur agai.
PHaSE 1:
Week 1
Rest-pause set as last set of each exercise
WORkOUT 1:
CheST, TRICePS, CALveS
ExErcisE sEts rEps
Bc Prss 4 x 12-15Icli Bc Prss 3 x 12-15Icli Dumbbll Fly 3 x 12-15Cabl Crossor 3 x 12-15Tricps Prssdow 3 x 12-15Lyig Tricps extsio 3 x 12-15Cabl Orad Tricps extsio 3 x 12-15Stadig Cal Rais 4 x 25-30Satd Cal Rais 4 x 25-30
WORkOUT 2:
BACk, BICePS, ABS
ExErcisE sEts rEps
Dumbbll Bt-Or Row 4 x 12-15Wid-Grip Pulldow 3 x 12-15Stadig Pulldow 3 x 12-15Straigt Arm Pulldow 3 x 12-15Barbll curl 4 x 12-15Dumbbll Icli Curl 3 x 12-15O-Arm hig Cabl Curl 3 x 12-15hip Trust 3 x 20-30*Cruc 3 x 20-30*Obliqu Cruc 3 x 20-30*
* 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 tring to get as close to 20 reps as possible.
SHORTCUT TO SIZE
WORkOUT PROGRAM

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->