In weeks 1 and 2 of each phase, you will do a “rest-pause” set after the final set of each exercise. ![]() 5lbs gain, 10% to 9% BF /P8rBRicTkWĮach phase of the workout program tapers the rep range from:Īt the end of each phase, weight is added to all lifts, the rep range restarts at 12 to 15, and the tapering begins again over the next 4 weeks. He ran the program again in 2015 and saw even more improvement:ĥ weeks into #shortcuttosize from supps on point & daily macros around 3300cal. #jymarmy #jymsupplements #bodybuildingcom #gainz /r3GCx1Fy9S Week 6 of shortcut to size program, seeing results. Here he is in December 2014 after running Shortcut to Size: To round things off, here are two quick before and after pictures shared by on Twitter. Before & After Pictures from Michael Kiriakos Still he “enjoyed and recommend Jim Stoppani’s Shortcut to Size to anyone looking to pack on a serious amount of bulk without pissing around unrealistic and pointless exercises.” He also questioned some of the programming choices (e.g. Some of his criticisms include that it was quite difficult for him to adhere strictly to the diet plan. Greg over at Gym Talk had a positive experience while running Shortcut to Size, putting on about 4 kg (~9 lb) of muscle while increasing his lifts by 10-16%. Find Powerlifting Meets Near Me (Updated Daily).Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.I would also recommend using the technique only if you're at an intermediate or advanced level of training due to the intensity, it's not really beginner-friendly. That didn't take long, did it? Cardioaccelerated Rest-Pause Dropsets in ActionĪs mentioned, you can work cardioaccelerated rest-pause dropsets into any workout, limiting the technique to no more than one set per exercise. When that's complete, you're finished with your cardioaccelerated rest-pause dropset for the exercise. ![]() Step 3: DropsetĪfter reaching failure on the rest-pause, immediately lighten the weight by 20-30 percent-from 100 pounds to 70-80 on a cable stack or machine, from 50-pound dumbbells to 35s or 40s, etc.-and, without resting, rep out that lighter weight to failure. In these first two steps, you're essentially doing cardioacceleration and rest-pause simultaneously by replacing the short rest period with cardio. ![]() Step 2: Rest-PauseĪfter 15-20 seconds, go right back to the lifting exercise you were doing and rep out that same weight to failure. Do the cardio exercise for 15-20 seconds. Once you reach failure on that last set of the exercise, immediately go into your cardioacceleration activity-running in place, jumping jacks, step-ups, your choice. Once you hit failure on a given set, immediately drop the weight 20-30 percent and rep out to failure once more. Dropsets: a technique for training past failure, without resting, by lightening the load. Rest-Pause: a technique for training past muscle failure on a lifting set without lightening the weight.Īfter reaching initial failure, you rest 15-20 seconds, then resume the set to failure once again.ģ. It's important to go straight from your lifting set to the cardio to keep intensity high, so a bodyweight activity like running in place or jumping jacks is recommended, as opposed to a treadmill or other cardio machine.Ģ. Cardioacceleration: a form of HIIT cardio where, instead of standing around resting between sets in a lifting workout, you fill the downtime with a short, intense bout of cardio. They're pretty simple, actually, but just to make sure we're on the same page, let me quickly break down each of the individual components:ġ. Cardioaccelerated rest-pause dropsets aren't nearly as complicated as the name sounds.
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