I'm about to embark on Jim Stoppani's 12 week Shortcut to Size plan; which as the plan suggests, is to put on a fair amount of lean muscle mass in the 12 week providing your diet and training are in check. I have currently been lifting since about 2010 and have made some pretty good gains in that period. By my own admission, my diet has not always been on point; however, on this programme I aim to stick to my diet as diligently as I train, in the hope of seeing some of the aforementioned gains cited in the programme outline.
Whilst I don't want to bore you with the specifics on the Shortcut to Size plan, I will briefly tell you about it:
As said, it follows a 12 week workout regimen, on a four day workout split: Monday: chest/tris/calves Tuesday: Back/bis/abs/ Wednesday: rest/cardio, Thursday: shoulders/traps/calves Friday: legs/abs, with the weekend off for rest or active cardio, in order to rest your battered body to facilitate the repair and hopefully growth to come.
As Stoppani states "The Shortcut to Size program is based on microcycled periodization. Research shows it's most effective for strength gains and increasing muscle size. The Shortcut to Size is a 12-week program composed of 12 one-week microcycles. Each microcycle lasts one week, after which you change rep ranges and weights. The constant cycling creates muscle confusion, forcing your body to adapt to the new rigors". Put simply, the constant changes in rep range is employed in order to shock the body, thus stimulating new growth.
Although a diet plan is included, I decided to use my own; with the emphasis on including quality protein sources in each meal at three hour intervals, as opposed to rigorous calorie counting, which can become monotonous. I will include my workouts each day (hopefully), for each microcycle and the weights used. Overall, I hope the 12 week plan will be challenging but productive and primarily, that I can make some good muscle mass gains, with strict adherence to diet and training. I will be uploading blogs from my iPad so I don't think I'll be able to add photos, but will try to add some progress ones when I get access to a computer!
Tonight, I have decided to do some cardio at the gym (it is too busy in the evening to start the weight training programme; you can't even get a free bench!) I think I'll hit the treadmill on an incline for about 30 mins, keeping my heart rate around 140bpm. PWO 40g whey with jelly babies, before bed: 20g whey &