#Stoppani shortcut to size pdf plus#

While my original body part-split version of Shortcut to Size trains each muscle group once a week via four workouts, my full-body version, as the name implies, hits each major muscle group five times weekly – every body part trained in every workout, five times a week. 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. Now, I’m taking the S2S template and turning it into a 5-days-a-week program to promote even greater fat-burning, while taking nothing away in terms of building muscle size and strength. 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. If you’re a beginner, consider my Beginner to Advanced Program before taking on Full-Body Shortcut to Size. Note: If you’re a beginner or just getting back to the gym after an extended time away (months or years), this program will likely be too intense/advanced for you.

#Stoppani shortcut to size pdf plus#

Bottom line: Full-Body Shortcut to Size offers all the muscle-building benefits of the original plus additional fat loss due to the full-body (Full-Split) concept. The hallmark of this program is the classic linear periodization scheme, where you'll go heavier each week to build lean size and strength. All muscle groups are trained in every workout to maximize fat-burning however, two muscle groups in each workout are trained with anywhere from 2-5 exercises to mimic a traditional bodybuilding-style training split and promote muscle growth (all non-focus muscle groups get only one exercise per).

Summary: This is the Full-Split version of my classic Shortcut to Size program.

Meal Plan: Muscle-Building Rules or Shortcut to Size Diet to maximize mass-gaining Dieting 101 or Intermittent Fasting to maximize fat loss.

Cardio: Optional cardioacceleration between sets, or HIIT cardio at the end of the workout.

Supersets can also be utilized to make the workouts go quicker and further enhance fat loss.

Rest Periods: 2-3 minutes between sets to maximize strength and size 1 minute between sets to maximize fat loss.

Rep Ranges: Week 1 – 12-15 reps per set for all exercises Week 2 – 9-11 reps Week 3 – 6-8 reps Week 4 – 3-5 reps.

You'll be doing predominantly straight sets throughout the four weeks, with added intensity on the last set of all exercises via rest-pauses (Weeks 1 and 2) and drop sets (Weeks 3 and 4).

Featured Techniques: Like the original Shortcut to Size, this program follows a classic (linear) periodization scheme where the weight increases and rep counts decrease each week.Equipment: Commercial gym or well-equipped home gym.

Training Split: Full-body split (all major muscle groups trained in each workout) more specifically, this program follows my Full-Split concept, where two 'focus' muscle groups per workout are performed with higher volume.Full-Body Shortcut to Size Program Snapshot