Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 24 of 24
  1. #1
    Registered User robwolseley's Avatar
    Join Date: Feb 2011
    Location: United Kingdom (Great Britain)
    Age: 20
    Posts: 116
    Rep Power: 0
    robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank)
    Visit robwolseley's BodySpace
    robwolseley is offline

    Jim Stoppani's "12 week shortcut to size" workout

    i am quite keen to start this programme and was wondering what you guys think of it for bulking on? especially if anyone has been on this before?



    http://www.bodybuilding.com/fun/begi...-12-weeks.html
    Reply With Quote

  2. #2
    Registered User robwolseley's Avatar
    Join Date: Feb 2011
    Location: United Kingdom (Great Britain)
    Age: 20
    Posts: 116
    Rep Power: 0
    robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank)
    Visit robwolseley's BodySpace
    robwolseley is offline
    anyone?
    Reply With Quote

  3. #3
    Registered User TruMass92's Avatar
    Join Date: Apr 2011
    Age: 22
    Stats: 5'7", 174 lbs
    Posts: 2,138
    Rep Power: 1675
    TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000) TruMass92 has reached the pinnacle! Best possible rank! (+1000000)
    Visit TruMass92's BodySpace
    TruMass92 is offline
    that one day thing looks kinda iffy to me
    Reply With Quote

  4. #4
    Registered User robwolseley's Avatar
    Join Date: Feb 2011
    Location: United Kingdom (Great Britain)
    Age: 20
    Posts: 116
    Rep Power: 0
    robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank) robwolseley is the lowest scum of the boards. (Worst Rank)
    Visit robwolseley's BodySpace
    robwolseley is offline
    Originally Posted by TruMass92 View Post
    that one day thing looks kinda iffy to me

    phase 1?
    Reply With Quote

  5. #5
    Registered User MarioDRio's Avatar
    Join Date: Mar 2011
    Stats: 5'5", 153 lbs
    Posts: 17
    Rep Power: 0
    MarioDRio is on a distinguished road. (+10)
    Visit MarioDRio's BodySpace
    MarioDRio is offline
    I actually started it this week and today will be the end of week 1 phase 1.
    My goal for this isn't just to gain size but to gain more experience with free weights. It might be just me, but doing these barbell exercises make me feel a tremendous pump. I looked into the other phases and it starts to get more serious. I haven't measured myself yet since I started the program. I plan on doing it at the end of phase 1, but I think it's worth the shot, you might learn something new!
    Reply With Quote

  6. #6
    Registered User AlwaysRaw's Avatar
    Join Date: Jun 2011
    Age: 21
    Stats: 6'1", 153 lbs
    Posts: 245
    Rep Power: 12
    AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000) AlwaysRaw is a name known to all. (+5000)
    Visit AlwaysRaw's BodySpace
    AlwaysRaw is offline
    basically it just progresses from
    fullbody workout-> Upper/lower->Push, pull, legs-> chest tri, back bi, legs, shoulders.

    I don't see anything new here.
    Reply With Quote

  7. #7
    Banned phphbuilder's Avatar
    Join Date: May 2011
    Age: 23
    Posts: 684
    Rep Power: 0
    phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank) phphbuilder is the lowest scum of the boards. (Worst Rank)
    phphbuilder is offline
    hole
    Reply With Quote

  8. #8
    Registered User MarioDRio's Avatar
    Join Date: Mar 2011
    Stats: 5'5", 153 lbs
    Posts: 17
    Rep Power: 0
    MarioDRio is on a distinguished road. (+10)
    Visit MarioDRio's BodySpace
    MarioDRio is offline
    While the progression may not be new, the purpose of the program is to basically get the individual used to the different exercises/splits so they can further take their training up another notch, which in turn, they can learn something they may not have known before, whether it is the exercises, rest times, routines, etc. The program looks like it's targeting beginners who are thinking about weight lifting, but not sure how to go about it. That's just how I see it, though.
    "Rome was not built in one day." - John Heywood
    Reply With Quote

  9. #9
    Registered User CobaltB12's Avatar
    Join Date: Mar 2011
    Stats: 5'10", 176 lbs
    Posts: 1,723
    Rep Power: 189
    CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000) CobaltB12 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit CobaltB12's BodySpace
    CobaltB12 is offline
    I always heard that you gain size by doing the same routine over a long period of time..
    BANG BANG ALPHA GANG 4 LYFE!!!!!!
    Reply With Quote

  10. #10
    Registered User Bombo_SVK's Avatar
    Join Date: Jul 2009
    Age: 23
    Stats: 6'3", 201 lbs
    Posts: 1
    Rep Power: 0
    Bombo_SVK is on a distinguished road. (+10)
    Visit Bombo_SVK's BodySpace
    Bombo_SVK is offline
    Hi robwolseley, sorry for late response but anyway: In my opinion it is the best workout programme for beginners. I accomplished it and the results are AMAZING! IN 3 months I gained a lot of mass and strength. I reccomend you to stick with that plan you will be very surprised, in good way The only negative is that this plan is only for 3months. Now it is 4 months since I started and I dont know what plan I should choose next
    Reply With Quote

  11. #11
    Registered User bkeritk's Avatar
    Join Date: Jul 2011
    Age: 36
    Stats: 5'10", 172 lbs
    Posts: 1
    Rep Power: 0
    bkeritk is on a distinguished road. (+10)
    Visit bkeritk's BodySpace
    bkeritk is offline
    Hi, I'm currently in week 3 of Phase 1 and I had questions about reps and when to increase the weight on an exercise. Here is the excerpt from the Jim Stoppani article:

    "The amount of weight you use is determined by the rep range. Since you'll be doing 10-12 reps per set, choose a weight that prevents you from doing any more than 12 reps, but allows you to complete at least 10 reps. You should grow stronger over these three weeks, so once you can exceed 12 reps with the weight you're using, increase the weight by 5 or 10 pounds."

    My first question: When you choose a weight that prevents you from doing any more than 12 reps, what set(s) does that refer to? Once I can lift 12 reps on the 3rd set, I usually have the ability to pump out more than 12 reps on the 1st set. This is confusing because in order to lift 12 reps on the last set, I will be violating the rep count on earlier sets (unless I limit my reps to just 12 on sets 1 and 2, which doesn't make sense).

    Second question: when should I increase the weight? When I'm lifting 115x13 on all 3 sets or when I'm lifting 115x13 on any set?
    Reply With Quote

  12. #12
    Banned xdanisx's Avatar
    Join Date: Jun 2011
    Age: 21
    Stats: 5'8", 180 lbs
    Posts: 699
    Rep Power: 0
    xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank) xdanisx is the lowest scum of the boards. (Worst Rank)
    Visit xdanisx's BodySpace
    xdanisx is offline
    Originally Posted by bkeritk View Post
    Hi, I'm currently in week 3 of Phase 1 and I had questions about reps and when to increase the weight on an exercise. Here is the excerpt from the Jim Stoppani article:

    "The amount of weight you use is determined by the rep range. Since you'll be doing 10-12 reps per set, choose a weight that prevents you from doing any more than 12 reps, but allows you to complete at least 10 reps. You should grow stronger over these three weeks, so once you can exceed 12 reps with the weight you're using, increase the weight by 5 or 10 pounds."

    My first question: When you choose a weight that prevents you from doing any more than 12 reps, what set(s) does that refer to? Once I can lift 12 reps on the 3rd set, I usually have the ability to pump out more than 12 reps on the 1st set. This is confusing because in order to lift 12 reps on the last set, I will be violating the rep count on earlier sets (unless I limit my reps to just 12 on sets 1 and 2, which doesn't make sense).

    Second question: when should I increase the weight? When I'm lifting 115x13 on all 3 sets or when I'm lifting 115x13 on any set?
    1. You want to do as much weight as you can whilst still being able to do the required reps.

    For example:

    [If you are required to do 8-10reps]

    If you bench 150 pounds but can only do it for 7 reps, then take weight off till you can bench the minimum of 8 reps. If you are benching 150 pounds but can go till 11 or more reps, then add weight.

    2. 115x13 on all sets.
    Reply With Quote

  13. #13
    Registered User BCRUGBY's Avatar
    Join Date: Oct 2012
    Posts: 1
    Rep Power: 0
    BCRUGBY is on a distinguished road. (+10)
    BCRUGBY is offline

    Thumbs up

    I'm on the last week of the whole program! I personally found it to be a great program if your looking to build some size. Make sure to keep track of the weights your doing though!
    RECOMMENDED!!!!
    Reply With Quote

  14. #14
    has a weak bench sSmitty93's Avatar
    Join Date: Sep 2012
    Stats: 6'0", 174 lbs
    Posts: 1,117
    Rep Power: 61
    sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000) sSmitty93 has a brilliant future. Third best rank! (+40000)
    Visit sSmitty93's BodySpace
    sSmitty93 is offline
    Originally Posted by BCRUGBY View Post
    I'm on the last week of the whole program! I personally found it to be a great program if your looking to build some size. Make sure to keep track of the weights your doing though!
    RECOMMENDED!!!!
    strong bump
    Bench: 235
    Squat: 365
    Deadlift: 425

    Log V2.0: http://forum.bodybuilding.com/showthread.php?t=150736853
    Reply With Quote

  15. #15
    Registered User samaw129's Avatar
    Join Date: Dec 2012
    Location: Texas, United States
    Stats: 5'10", 166 lbs
    Posts: 6
    Rep Power: 0
    samaw129 is on a distinguished road. (+10)
    Visit samaw129's BodySpace
    samaw129 is offline
    Originally Posted by sSmitty93 View Post
    strong bump
    agreed
    Reply With Quote

  16. #16
    Registered User fresh2rip's Avatar
    Join Date: Feb 2011
    Age: 24
    Stats: 5'6", 165 lbs
    Posts: 1
    Rep Power: 0
    fresh2rip is on a distinguished road. (+10)
    Visit fresh2rip's BodySpace
    fresh2rip is offline
    Originally Posted by Bombo_SVK View Post
    Hi robwolseley, sorry for late response but anyway: In my opinion it is the best workout programme for beginners. I accomplished it and the results are AMAZING! IN 3 months I gained a lot of mass and strength. I reccomend you to stick with that plan you will be very surprised, in good way The only negative is that this plan is only for 3months. Now it is 4 months since I started and I dont know what plan I should choose next


    so after 3 months can you continue this routine or do I have to do something else to maintain
    Reply With Quote

  17. #17
    Registered User ArmstrongL89's Avatar
    Join Date: Apr 2013
    Location: Nottingham, East Midlands, United Kingdom (Great Britain)
    Age: 25
    Stats: 6'1", 187 lbs
    Posts: 1
    Rep Power: 0
    ArmstrongL89 is on a distinguished road. (+10)
    Visit ArmstrongL89's BodySpace
    ArmstrongL89 is offline
    I started his "12 Weeks from Beginner to Advanced" program because I wanted to start fresh with something new and I thoroughly enjoyed it. Great gains in both strength and size snd it was a good solid platform to move onto different more advanced routines. Id be inclined to move onto this program after ive finished if its as good as I hope.
    Reply With Quote

  18. #18
    Registered User fieldtech007's Avatar
    Join Date: Apr 2012
    Location: Sydney, NSW, Australia
    Stats: 5'7", 230 lbs
    Posts: 18
    Rep Power: 0
    fieldtech007 is on a distinguished road. (+10)
    Visit fieldtech007's BodySpace
    fieldtech007 is offline

    Cool

    Hey,

    On Week 3 of Jims shortcut to size program. Jim is cool. But that whole lab setup he got...cmon - not even my workbench looks that good.

    I was doing 5x5 for over a year (stronglifts 5x5). I never changed it up. Just got bigger and stronger.
    I chose this program (shortcut to size) and working muscles i have never felt before, feels like starting over, but at least Cores (Squat, Dead,Bench,Row,Press) has made me strong.
    Changing reps was the best thing i could have done. Wish i knew about hypertrophy etc earlier.
    After this program, ill hit 5x5 madcow or something for a few months and then come back.

    I am weak in untrained areas, using jims program to even up my training and muscle fibers.
    Reply With Quote

  19. #19
    Registered User mcerlane's Avatar
    Join Date: Aug 2006
    Location: Thousand Oaks, California, United States
    Age: 33
    Stats: 6'1", 215 lbs
    Posts: 2
    Rep Power: 0
    mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000) mcerlane has much to be proud of. One of the best! (+20000)
    Visit mcerlane's BodySpace
    mcerlane is offline
    Originally Posted by ArmstrongL89 View Post
    I started his "12 Weeks from Beginner to Advanced" program because I wanted to start fresh with something new and I thoroughly enjoyed it. Great gains in both strength and size snd it was a good solid platform to move onto different more advanced routines. Id be inclined to move onto this program after ive finished if its as good as I hope.
    Jims programs are legit. The Shortcut to Shred has quickly become a new fav.
    Reply With Quote

  20. #20
    Registered User tfabes23's Avatar
    Join Date: Aug 2012
    Stats: 5'8", 160 lbs
    Posts: 3
    Rep Power: 0
    tfabes23 is on a distinguished road. (+10)
    Visit tfabes23's BodySpace
    tfabes23 is offline
    Im about to start this program in a couple days. He suggests taking a pre-workout for the 3 months of his program. I take C4 Extreme but the cycle is to be on it for 2 months and take month off. Should I take the pre-workout all 3 months for the entire program?
    Reply With Quote

  21. #21
    Registered User Jderavian's Avatar
    Join Date: Jun 2013
    Location: Canada
    Stats: 5'10", 165 lbs
    Posts: 1,161
    Rep Power: 132
    Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000) Jderavian has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Jderavian's BodySpace
    Jderavian is offline
    Originally Posted by tfabes23 View Post
    Im about to start this program in a couple days. He suggests taking a pre-workout for the 3 months of his program. I take C4 Extreme but the cycle is to be on it for 2 months and take month off. Should I take the pre-workout all 3 months for the entire program?
    Maybe follow what the doctor says (Jim is a dr) anyway I did this program and gained 10lbs while working outside at a summercamp and losing my gains so it did pretty well for me
    Reply With Quote

  22. #22
    Banned Tanerian's Avatar
    Join Date: Jan 2014
    Age: 30
    Stats: 6'4", 253 lbs
    Posts: 968
    Rep Power: 0
    Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000) Tanerian has reached the pinnacle! Best possible rank! (+1000000)
    Visit Tanerian's BodySpace
    Tanerian is offline
    Originally Posted by bkeritk View Post
    Hi, I'm currently in week 3 of Phase 1 and I had questions about reps and when to increase the weight on an exercise. Here is the excerpt from the Jim Stoppani article:

    "The amount of weight you use is determined by the rep range. Since you'll be doing 10-12 reps per set, choose a weight that prevents you from doing any more than 12 reps, but allows you to complete at least 10 reps. You should grow stronger over these three weeks, so once you can exceed 12 reps with the weight you're using, increase the weight by 5 or 10 pounds."

    My first question: When you choose a weight that prevents you from doing any more than 12 reps, what set(s) does that refer to? Once I can lift 12 reps on the 3rd set, I usually have the ability to pump out more than 12 reps on the 1st set. This is confusing because in order to lift 12 reps on the last set, I will be violating the rep count on earlier sets (unless I limit my reps to just 12 on sets 1 and 2, which doesn't make sense).
    Really late reply, but perhaps I can get this question answered, since I was also confused by it. The person below who quoted and answered it, didn't really seem to answer it in a way that made sense to me.

    As an easy example. Say I bench 100 pounds at 3x12. If I can't hit 12 on my 3rd set, then I can definitely do more than 12 on my first set. So do I limit myself to 12 on the first 2 sets even if I can do more? Say I can do 12, 12, and 8. Do I increase the weight when I can actually go 12,12,12+? Or should I not be limiting myself on the first 2 sets by increasing the weight? It's a bit confusing.

    The quote asked the question better than me, but I thought I'd add an example.
    Reply With Quote

  23. #23
    Registered User moran515's Avatar
    Join Date: Sep 2012
    Age: 28
    Stats: 5'8", 157 lbs
    Posts: 20
    Rep Power: 0
    moran515 is on a distinguished road. (+10)
    Visit moran515's BodySpace
    moran515 is offline
    Originally Posted by Tanerian View Post
    Really late reply, but perhaps I can get this question answered, since I was also confused by it. The person below who quoted and answered it, didn't really seem to answer it in a way that made sense to me.

    As an easy example. Say I bench 100 pounds at 3x12. If I can't hit 12 on my 3rd set, then I can definitely do more than 12 on my first set. So do I limit myself to 12 on the first 2 sets even if I can do more? Say I can do 12, 12, and 8. Do I increase the weight when I can actually go 12,12,12+? Or should I not be limiting myself on the first 2 sets by increasing the weight? It's a bit confusing.

    The quote asked the question better than me, but I thought I'd add an example.
    Hi,

    I can tell you this my friend - I myself in the end of phase 2 of the first week, and as i noticed the best is to start from your RM12 (for the argument) and continue until you reach RM8.
    That's if you'r doing an 8-12 reps for say.

    cheers
    Reply With Quote

  24. #24
    Registered User copeyboy's Avatar
    Join Date: Jun 2009
    Location: Apple Valley, California, United States
    Age: 41
    Stats: 6'4", 327 lbs
    Posts: 9
    Rep Power: 0
    copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000) copeyboy is a name known to all. (+5000)
    Visit copeyboy's BodySpace
    copeyboy is offline
    Originally Posted by bkeritk View Post
    Hi, I'm currently in week 3 of Phase 1 and I had questions about reps and when to increase the weight on an exercise. Here is the excerpt from the Jim Stoppani article:

    "The amount of weight you use is determined by the rep range. Since you'll be doing 10-12 reps per set, choose a weight that prevents you from doing any more than 12 reps, but allows you to complete at least 10 reps. You should grow stronger over these three weeks, so once you can exceed 12 reps with the weight you're using, increase the weight by 5 or 10 pounds."

    My first question: When you choose a weight that prevents you from doing any more than 12 reps, what set(s) does that refer to? Once I can lift 12 reps on the 3rd set, I usually have the ability to pump out more than 12 reps on the 1st set. This is confusing because in order to lift 12 reps on the last set, I will be violating the rep count on earlier sets (unless I limit my reps to just 12 on sets 1 and 2, which doesn't make sense).

    Second question: when should I increase the weight? When I'm lifting 115x13 on all 3 sets or when I'm lifting 115x13 on any set?
    I know this is a really late reply, but felt compelled to try to help out here. I would recommend using your first set as the gauge for what weight to do. If you reach 12 reps fairly easily, then increase the weight for sets 2 & 3. As you progress through the plan, you will need to refer back to the last time you did a particular exercise to see where you should start with the next phase. For instance, if you were able to bench 155 x 12 reps in your fourth set in Phase 1, then you should be starting Phase 2 a little heavier than that. Again, use your first set to judge how to adjust your weight. There is no need to limit yourself for three sets to just the upper end of the rep count. You should be shooting to complete the lower end of the rep count on each set, with difficulty. This is how you build muscle and strength. I hope this helps. Good luck!
    Proud husband to Cheryl.
    Proud father to Cerena.
    Proud veteran of the United States Marine Corps.

    "I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me." Galatians 2:20
    Reply With Quote

Reply

Similar Threads

  1. The 12 Week Shortcut to Size
    By lmazzei in forum Teen Bodybuilding
    Replies: 2
    Last Post: 04-20-2011, 09:03 AM
  2. Turbo Gerbil's 12 Week "Workout Journal"
    By Turbo Gerbil in forum Workout Journals
    Replies: 29
    Last Post: 06-29-2010, 06:39 AM
  3. is there a such thing called a "size" workout?
    By DatTeenLifter in forum Teen Bodybuilding
    Replies: 7
    Last Post: 09-07-2008, 11:17 AM
  4. Super-Size Leg Workout Called The "20 Rep Wreck"
    By XplicitNolege45 in forum Exercises
    Replies: 3
    Last Post: 02-28-2006, 11:57 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout