Training Program | Jim Stoppani's 12 -Week Shortcut To Size

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Jim Stoppani’s 12-Week “Shortcut to Size” distills everything I’ve learned about muscle growth into one program. It’s science-backed, gym-tested and Jim-approved for men and women, beginner and advanced. If you want to build muscle and strength, this program is for you.

The key to the program is periodization, a method that involves changing up your training at specific times to maximize results. You begin with light weights for high reps and progressively change to heavier weights and lower reps. Continued cycling of those rep ranges keeps muscles confused, so they don’t stagnate, and you keep making progress as you go through each of the three phases. The end result is an athlete who is both stronger and more muscular.

A typical periodization program switches every 4-to-6 weeks. The problem is, your body adapts more quickly than that! This program changes rep ranges and weight every week, a period called a “microcycle”—a week period where you stick with the same weight and rep range.

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