Shortcut to size free download

Find out why Close. My wife wanted to take part in BodyBuilding. Jim stoppani shortcut to size pdf free, donkeytime. The week. Chest would be the primary mover; however, triceps, as the secondary muscle group, assists in all chest-based exercises.

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Speaking of body fat, when maximizing body fat with my training and diet tweaks some men have lost over 20 pounds of body fat. And women have also seen impressive gains in strength and muscle while losing body fat. Women following my program have increased their squat strength by over 60 pounds, and bench press strength by 30 pounds.

And gains in muscle of over 10 pounds and fat loss over 10 pounds. Researchers from Federal University of Sao Carlos Sao Paulo, Brazil reported impressive results using a similar microcycle linear periodization program for 12 weeks. They had one group of female athletes follow a linear periodization program with weekly microcycles repeating three times for a total of 12 weeks and a second group following a reverse linear periodized program with microcycles for 12 weeks.

While the linear periodized group started with reps per set and ended each phase with reps per set, the reverse linear group started each phase with reps and ended with They measured their muscle mass, body fat and strength on bench presses, lat pulldowns, barbell curls, and leg extensions before and after the 12 weeks. They reported that the linear group gained 7 pounds of lean muscle mass while the reverse group only gained 3 pounds of muscle.

The linear group also lost over 5 pounds of body fat while the reverse group lost a little over 3 pounds of body fat. Although both groups increased strength on all exercises, the linear group made greater gains than the reverse group. The first exercise you do for each muscle group except for abs and calves will remain constant throughout all 12 weeks. This is the exercise that you are focusing on increasing your strength on.

Most of the assistance exercises that follow the first exercise will change every phase. For abs, the exercises will change each week based on the rep ranges. This is due to the fact that some ab exercises are easier to do for higher reps, while some are difficult to do for lower reps. So I organized the best ab exercises for the prescribed rep ranges. As I already mentioned, this program works well to increase the three main goals that we all have — increasing muscle strength, boosting muscle size, and enhancing fat loss.

Focus: Maximizing Muscle Growth — During weeks one and two of each phase of the program, you will do one rest-pause on the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again. During weeks three and four of all phases, you will do a drop set on the last set of each exercise. To do this, take the last set to muscle failure then immediately reduce the weight to the amount you used for that exercise during week 1, and continue the set until failure again.

If you cannot complete 20 reps, do as many as you can tring to get as close to 20 reps as possible. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible. Rest-pause set as last set of each exercise Workout 1: Chest, Triceps, Calves Sets x Reps 4 x 3 x 3 x Of course, as you well know by now, no training program is complete without a nutrition and supplement program to work with it. Training is just half the equation and nutrition is equally, if not more important for realizing your goals.

But just as you can alter your training to focus more on a specific goal, you also need to alter your diet to better reach that goal. This diet is built for those who want to maximize muscle growth and strength gains. As you know the three main macronutrients are: 1 Protein, 2 Carbs and 3 Fat. So it should come at no surprise that this diet will provide you ample amounts of protein to pack on muscle and get you stronger and more powerful. The basic diet plan, which is meant for rest days, or days you are not training, will provide you about 1.

This will keep you anabolic and encourage muscle growth. Carbs are the macronutrient we like to give the most credit to when it comes to providing us energy, especially when we work out. Yet, while carbs are critical for workout energy, so is protein and fat. Yes, amino acids from the protein you eat can be used for energy… and so can fat. Back to carbs… to ensure you have ample levels of energy to get through these workouts and recover properly from them, you will be getting in about 1.

To provide yourself the type of longlasting energy that will get you through these grueling workouts, without adding body fat, you should focus mainly on slow-digesting carbs. Cookie Settings Accept All. Manage consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.

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