Jim stoppani shortcut to shred results2/11/2024 When I awoke on day 2, I was still full from the day before. By the time I reached my nighttime meal of cottage cheese and pineapple, I was ready to heave. I certainly didn’t think I would be ‘over-eating’. After planning all of my food consumption in advance, I didn’t think it looked too bad. In week 1 I was scheduled to consume 2835 calories per day in seven meals consisting of 255 g protein, 255 g carbs, and 85 g fat. The first thing that got to me was the amount of food I was forcing down my throat. I was honestly shocked at how horrendous the immediate change in lifestyle made me feel. Today is day 8, and I thought that noting down my body stats weekly would be a good way to track my progress.ĭay 1 was nothing short of torture. You are now done with the set and ready to move to the next exercise.As you may know, I am currently following Jim Stoppani’s ‘Shortcut to Shred’, a 6-week program designed to build muscle and burn body fat. Immediately decrease the weight by 20-30 percent and lift until you reach muscle failure again. Pick up the weight and continue doing reps until you reach muscle failure again. Then, rack the weight and perform cardio acceleration by running in place for 15-20 seconds. The technique is as brutal as it sounds, believe me.Ĭardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. If you’re feeling really good and want to make the Shortcut to Shred sessions even more intense, start performing a “cardio accelerated rest-pause dropset” on the last set of each major exercise. Standing Oblique Cable Crunch 3 21-30 WORKOUT 5: SHOULDERS, LEGS, CALVESĭonkey or Leg Press Calf Raise 3 21-30 WORKOUT 6: BACK, TRAPS, BICEPS Seated Calf Raise 3 5-6 WORKOUT 3: BACK, TRAPS, BICEPSīarbell Wrist Curl 3 4-5 WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) Smith Machine Hip Thrust 3 5-6 WORKOUT 2: SHOULDERS, LEGS, CALVES PHASE 1: WEEK 3 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) ![]() Seated Calf Raise 3 7-8 WORKOUT 3: BACK, TRAPS, BICEPS Smith Machine Hip Thrust 3 7-8 WORKOUT 2: SHOULDERS, LEGS, CALVES PHASE 1: WEEK 2 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) WORKOUT 4: CHEST, TRICEPS, ABS (SINGLE JOINT) WORKOUT 3: BACK, TRAPS, BICEPS (MULTI-JOINT) Smith Machine Hip Thrust 3 9-11 WORKOUT 2: SHOULDERS, LEGS, CALVES (MULTI-JOINT) Smith Machine Clean Step-up with Knee Raise Rocket Jump Lateral Bound Lateral Box Jump Side-to-Side Box Shuffle Sledgehammer Swing Battling Ropes Running in Place Medicine Ball Slam Dumbbell Lunge Lunge Jumps KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints ![]() You want to keep each cardio acceleration minute as intense and demanding as possible. The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, you’ll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire upyour fat-burning furnace like nothing else. Cardio acceleration is critical to Shortcut to Shred.
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