1. Jim Stoppani Superman Workout Printable

I have just completed a popular mass building program by Jim Stoppani called 'Shortcut to Size'. I found it to be really well designed. There are subtle variations in exercises that become noticeable over time, and they make total sense.It took me longer than advertised 12 weeks: I started on December 15 and finished on April 27, which is approximately 18 weeks. I pulled a back muscle in the end of January (lost about 10 days there), took extra days off while traveling, etc.

It took me longer, but I finished every workout, every set, and every rep. Nutrition wise, I followed Jim's advice on supplements (ordered bulk from Amazon and mixed my own). As far as food, I cannot possibly eat as much as Jim recommends for this program. It is a terrible thing - to eat when not hungry. It works better for me to wait between meals to start feeling a little bit hungry, and then eat with appetite.As far as results, I started at 182 lbs and finished around 207.

I am 6'3', so this is not the limit. I would like to bulk up beyond 220 lbs, maybe 230.I spent some time considering what to do next. I did not find any program that would seem obviously good, so I started the same program from the beginning. I like it that it is 4 workouts per week, and that there are no exercises that require exotic equipment.

I was able to do every exercise (or find a reasonable substitute) in a small gym with some free weights, a Smith machine, and a cable machine. The only problem with that program is that some workouts took me forever to complete. On many days I spent 2 hours and 30 minutes in the gym, and rarely did I spend less than 1 hour and 30 minutes per workout.

I really think that 2h30m is excessive. Ideally I would like to keep it to 1 hour, maybe 1h30m. I think a program with supersets might help to keep workout time manageable.There is another program by Jim, 'Shortcut to Shred', which it seems most people would start after 'Shortcut to Size'. But I would like to do another round of mass building first.What's a good program for me to do next?

Jim Stoppani Superman Workout Printable

Any other advice for me? I feel like I had a good start, and want to keep the momentum. No, I agree with you wholeheartedly, but Jim himself suggests this in his program: 'A typical periodization program switches every 4-6 weeks. The problem is, your body adapts more quickly than that!' So the question was bound to come up. He also implies why that won't happen on Shortcut To Size: 'This program changes rep ranges and weight every week, a period called a 'microcycle'—a week-long period where you stick with the same weight and rep range.' It's just that you answer is quite short and I think stuff like that could have been mentioned, if just to quell unreasonable doubts.–Jun 12 '15 at 8:12.

@LarissaGodzilla First off, he suggests this, 'A typical periodization program switches every 4-6 weeks. The problem is, your body adapts more quickly than that!' If your body really adapts, then consider this example, when you see someone do the leg press and the squat, why do both of them goes through the same motion? Why are they bending their legs in 90 degress or past that?

Does that mean they need to do lunges now? Well, since you are quite unhappy with my answer, I would like to know what body adaptation means to you.–Jun 12 '15 at 8:14.

First off - congratulations on completing the Shortcut to Size programme. I completed it a few weeks ago and its regimented approach is certainly a challenge but rewarding nonetheless.Based on what you mentioned already, it seems like would be the most natural programme to transition into.It'll help drop the body fat you might have gained being on Shortcut to Size but also keep your muscle mass in check due to incorporating linear and reverse periodization. Linear periodization is basically the strength aspect of the programme which will maintain and build muscle size. This will involve increasing the weights and decreasing the reps for the compound lifts.The reverse periodization of the programme will involve increasing the reps but decreasing the weight - normally on isolation exercises. Essentially, this is the fat burning phase of the plan which will ensure you are getting the best of both worlds.Oh. Another thing, cardio acceleration is a fundamental component of Shortcut to Shred. You'll have no rest periods between sets and perform a 1 minute HIIT (high intensity interval training) workout.I reckon you should transition into this programme once you're happy with your overall size as you've probably already built up the habit, routine and discipline from Shortcut to Size which will definitely help keep up the momentum.

Author:Jim StoppaniISBN:513Genre:Sports & RecreationFile Size:64.11 MBFormat:PDF, ePub, MobiDownload:716Read:762Finally, a research-based book that covers all facets of optimizing the development of muscle and strength. Jim Stoppani’s Encyclopedia of Muscle & Strength, Second Edition, is a comprehensive training guide and reference that provides. definitions of key terms and concepts;. evaluations of equipment options, including TRX, BOSU, and kettlebells;. explanations of the role and importance of each muscle group;. latest nutrition information for losing fat and increasing muscle mass;.

presentations of the best exercises, including body weight, for adding strength and mass; and. descriptions and examples of many types of workouts and programs and their effects. Choose from 381 exercises presented for 13 muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight.

Plus, each of the 116 training programs is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness. Past Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Jim Stoppani’s Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you’re seeking.

Author:James StoppaniISBN:Genre:BodybuildingFile Size:44.7 MBFormat:PDF, DocsDownload:207Read:606This is the complete training guide to a better body. At last, a research-based book that covers all facets of optimising the development of muscle and strength.

Containing 382 exercises covering for 13 muscle groups and the whole body, it shows the proper technique for each exercise, tailored to the type of resistance used, be it free weights, weight machines or body weight. In addition, each of the 116 training programmes is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty and overall effectiveness. Muscle & Fitness Magazine's senior science editor Jim Stoppani covers each topic in detail and his advice will help overcome any problem or plateau. Author:Human Kinetics PublishingISBN:Genre:Sports & RecreationFile Size:34.25 MBFormat:PDF, KindleDownload:559Read:795Strength training can be traced back to the beginning of recorded time. As early as 2000 b.c.e., the ancient Egyptians lifted sacks of sand to strengthtrain for hunting and military duty.

According to military records, the Chinese also used strength training for their military personnel as early as 700 b.c.e. But the historical association that most people are familiar with is the ancient Greeks. Many of the athletes who competed in the ancient Olympics lifted heavy stones to develop strength and boost their athletic performance. Besides those functional results, strength training provided the development of a muscular physique. This masculine physique was honored in classic Greek art and writing. In fact, it may be the ancient Greek culture’s celebration of muscle that is responsible for spawning the modern sport of bodybuilding. Several famous athletes during that period, such as Milo and Heracles, often performed feats of strength and displayed their muscularity to spectators.

In the 19th century, the appreciation by the masses for heavily muscled physiques made celebrities out of many performing strongmen of that time. The most famous was Eugen Sandow, who is considered the father of bodybuilding. Despite the fact that humans have a longstanding fascination with strength and muscularity, the concept of strength training is one that few have familiarized themselves with. Even during the fitness boom of the 1970s in the United States, most Americans participated in some form of aerobic exercise but neglected the strength component of physical fitness.

Over the years, with help from pioneers of strength training (such as Bob Hoffman, Joe Weider, and Charles Atlas) and through advances in research on the developing science of resistance training, strength became viewed as a necessary component of physical fitness and athletic performance. And participation in strength training grew faster than participation in any other physical activity. As the popularity of strength training grew, so did awareness that this practice was a complicated science that participants must fully understand in order to reap the true benefits. That is why part I of this book is so important for anyone interested in strength training at any level. Unless you clearly understand the principles of strength training, you will never fully comprehend how to implement an effective strength training program. So before you skip ahead to one of the strength training programs in parts II, III, and IV, be sure you have a decent grasp of the fundamentals presented in these first four chapters.

Armed with this background, you will have a much fuller understanding of the exercises, techniques, and programs presented in the other chapters. You also will be more capable of individualizing these techniques to create specialized programs for yourself and for others.