![]() ![]() The main justification for doing 3 sessions of strength and 3 sessions of hypertrohy/endurance is that the lower rep stuff burns more calories in recovery and the high rep work burns more in the gym so between the rep ranges you are burning through a good amount of calories. This is a pretty standard split so no surprises, not a massive amount of ab work so I added a bit more in along with some forearm work as well. Carbs reduced in stages through the 6 weeks, first week is reasonably high carbs (1.5g/lbs bodyweight), weeks 2 and 3 is medium carbs (1g/lbs bodyweight) and then final 3 weeks is low carb (0.5g/lbs bodyweight) with re-feed days on Sunday with high carbs (2g/lbs bodyweight).įor each three work out micro cycle (what Jim calls them so I'll use for lack of a better description) you follow the pattern of chest/tris, delts/legs, back/bis.Cardio acceleration between each and every set.Week 3, 2-5 reps first half, 21-30 reps second half.Week 2, 6-8 reps first half, 16-20 reps second half.Week 1, 9-11 reps first half, 12-15 reps second half. ![]() The idea is that the first half of the week focuses on compound moves and the second half on isolation following this patter: Each week is split into 3 days of low reps/high weight and 3 days of low weight/high reps.Shortcut to Shred is a 6 week program with some odd features that make it a little complicated to follow. Overhead press: 121 lbs / 55 kgs 3 x 5 reps They are the same at the end (apart from DL which has probably dropped).Bent over row: 176 lbs / 80 kgs 3 x 5reps.Bench press: 215lbs / 97.5 kg 5 x 5 reps.Starting lifts: Not that it's that important for this program but my lifts coming in to this program were still: So these weren't the best shorts to take the photos in but my legs didn't really change much even though I didn't skip leg days and we were off on holiday that day so the after shots were a bit rushed. Body fat 10-12% depending on the methodīefore and after photos Photos front and back comparison.Height: 5ft 10 / 178cm (No surprise there).Body fat 17-18% depending on the method.While the program is 6 weeks I repeated it twice during a nearly 4 month period, I went on holiday in May for 14 days and took myself out of action for 2-3 weeks after a pretty awful mountain bike crash (the scaring from which you can just sort of see on my right shoulder and right elbow if you look close enough on the back images below - PSA: don't go mountain biking in a sports vest no matter how warm it is and how many times you've ridden that trail), the first 6 weeks there was a difference but not as much as I wanted so I kept the strict diet phase going the whole time and then just repeated the workouts.įor those who don't want a big read, here is the summary: I figured that since I was happy with the results on Shortcut to Size I would have a go at Shortcut to Shred. So in April I wrote up my experience with Jim Stoppani's Shortcut to Size program ( link here for those interested), I was pretty pleased with the results but had clearly put on some fat along with the muscle so it was time to go on a cut. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources. ![]()
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