Full-Body Shortcut to Size Week 2 Live Tutorial Transcript

Note: This tutorial video was recorded as a live Facebook event. The text below is an edited transcript of the tutorial intended to provide members with a convenient means of referring to and further researching the topics and content detailed in the video.

Transcript

Happy Sunday, JYM Army. Here in my Hollywood JYM doing a tutorial on Week 2 of my Full-Body Shortcut to Size. 

Now, we're in Week 2—for at least those who have started with me—but again, you can follow along at any time. If you're going, "Wait, Jim's doing Shortcut to Size as a full-body program? I really want to see how to do this, but he's into Week 2..." Well, you can follow along—you don't have to jump into Week 2—just pull up the program, start Week 1, and follow from there.

Combining Full-Body and Split-Style Training

I, however, am in Week 2, meaning last week we did these 5 workouts all with 12-15 reps. This week, we're going to increase the weight—exercises stay the same—so again, 5 workouts each week, and remember here what we're doing is we're combining split training where you have a chest day—we have 4 different chest exercises in Workout 1—in addition to that workout for chest, each of these other 4 workouts you'll find a chest exercise. Workout 2, it's the dumbbell bench press. So even though Workout 1, we're doing full-blown split training once a week, we're also doing, every day for at least those 5 workouts, another exercise for that muscle group.

Same thing in Workout 2 when we get to back. We're doing 4 back exercises first here, full split back workout. However, on Day 1, you can see reverse-grip pulldown—back exercise, just one. On Day 3, after we've done it, we have dumbbell rows—back exercise. Workout 4, for back we have straight-arm pulldown. Then in Workout 5, for back we have seated cable rows. Each day you do an exercise for each major muscle group in addition to the split training, so it's combining split training with whole-body training.

Lowering Reps and Increasing Weight

So 5 workouts a week, and like I said this week we're up to 9-11 reps per set. It doesn't mean that we go and use the same weight we used last week for the bench press and just do fewer reps. No—this is linear periodization, guys. That means you're going to be using heavier weight this week, for all those same exercises, that you were using last week.

How much heavier? I can't tell you. That's up to you. It depends. Most people will find that adding somewhere around 5-10 lbs on most of these exercises should take you from where you were—12-15 reps—to about 9-11 reps per set. That's not true for everyone, some people may already be getting strength gains—you may need to jump up 20 lbs.

What to Do if You Can't Lift Heavier

Some people may have destroyed themselves through Week 1, and now you're dead. Maybe your strength—maybe you can't even go up in weight here. Maybe you can't even use the same weight. Maybe the same weight you used last week—you're just dead—is going to be 9-11 reps. I hope that's not the case, and if that is the case don't worry—you're just having a bad week. Week 1 probably crushed you. Give yourself some time to adapt to the program, Week 3, you'll start increasing your weight for sure. So if you're unable to increase the weight to get the 9-11 reps this week and you find that your body's just dead, it could just be that the program is a little much for you. If that's the case, make sure you're not doing 3 sets of all the exercises.

Know Your Training Limits

Remember, you're only doing 3 sets for the very first exercise for all the major muscle groups. For Workout 1 that's the bench press; you're doing 3 sets here. Bent-over rows for back, 3 sets. Dumbbell shoulder press for shoulders, 3 sets. Triceps pressdown for triceps, 3 sets. Barbell curl for biceps, 3 sets. Squat for legs, 3 sets. All the other exercises except those ones, you have the option of doing 2 sets or 3 sets. That's up to you.

Personally, I'm doing 2. 50 years old, I've been training since I was 7 years old. I've got some training experience under my belt. I'm choosing—and I do full-body training all the time, I train seven days a week—I'm choosing 2 sets for all the other ones. So if you're doing 3 because you think you need more volume, and it's kicking your ass, you can cut back—especially if you're not able to increase by 5-10 lbs this week. It means you're doing too much. It means that 3 sets for all the other exercises is too much. And I've got the answer for you: Drop one set. Do 2 instead.

That's what I've been hearing online from everybody that's done the 3 sets, everybody's going "Oh my god, Jim, this workout's crushing me! It's killing me! Workout one I'm dead!" And I ask, "Well did you do 2 sets or 3 sets of all the other exercises?" Every time, they say, "Well 3 sets, right? More is better." No, not always. If you're dead after these workouts, if you're completely crushed—I'm not talking about a good workout, I'm talking about crushed the next day, crushed all week from doing these—don't do 3 sets. Be doing 2.

And if you don't have much training experience—let's say you've got a year, maybe 2 or less under your belt—and even the 2 sets is kicking your ass? Okay, do one. Remember these aren't regular sets: We're also doing, in these first 2 weeks here—Week 1 and 2—rest-pause. So even if you're doing one set, with the rest-pause—I know I say it's not a second set, it's just a continuation, but it's really—if you think about it—you're doing more than just one set.

Full-Body Training Is the Key to Fat Loss

So even if you drop it to just one set on all these other exercises, you'll still be fine because you're training your whole body in a split fashion with these programs. This is just the full-body—the purpose of all these other exercises, the purpose of doing a full chest workout on Monday and then doing one chest workout on Workout 2, and one chest workout on 3 and 4 and Workout 5 is to simply keep the genes activated in that muscle tissue—the metabolic genes and the hypertrophic genes, meaning the genes that are involved in muscle growth. We're just keeping them activated.

You don't need to be blasting chest on Day 2, you already blasted it on Day 1. Day 2 is just to keep those genes activated. So even one set would be fine. Base it on your own response. Don't base it on my response, don't base it on your buddy's response, base it on your response. If it feels like it's too much it might be. You can cut back. It's that easy.

So 2 to 3 sets on all these other exercises. Try to stick with the 3 on the main exercises, these are the ones where we're trying to maximize our strength gains, right? Trying to maximize the bench press, the barbell row, shoulder press, barbell curl, pressdown, and squat—we're trying to maximize strength on those. To maximize your strength you want to be doing at least 3 sets, and we're following this linear periodized progression. 

Explaining the Rep Ranges

I know there's a lot of confusion over how many reps am I supposed to do, so let's talk about what happens if you can or cannot complete the prescribed rep range, and in Week 2 it's 9-11 reps. Let's say tomorrow—that's when I'm going to do Workout 1—if you're doing it with me you're going to come in and do 3 sets of the bench press. You need to do 3 sets on the bench press. This is one we're maximizing strength on. That being said, this week, Set 1, you better get at least 9 reps. At least 9 reps on Set 1. Set 2 and 3? Doesn't matter how many reps you get. What matters is that you keep the weight the same. Whatever weight that puts you in this rep range—from 9 to 11 on Set 1—is the weight that you're going to use.

Look: Disregard my other programs where I tell you—like 5x5s, remember Full-Blown 5x5s? You have to get all 5 reps on all 5 sets. This is a different program, guys. This isn't 5x5s. This isn't German volume Training. You don't have to complete all the reps. That's why I give you a rep range. If you had to complete the reps I wouldn't give you such a wide rep range. It'd be like 5, right? Get all 5 reps, end of story. Not so.

You come in, and let's say, what I typically would suggest you do—you don't have to do this—is I would err on the higher side. So Set 1, like I said, you'd better get at least 9 reps. However, if you want to play it a bit smarter I would shoot closer to 11 so you're at least hitting 10 to 11, right? Because you want—even though it doesn't matter how many reps you get on Sets 2 and 3, it does matter. Let me say that again: Even though it doesn't matter what you get for reps on Sets 2 and 3 it does matter. What do I mean? Depends on your goal.

How You Approach Rep Ranges Depends on Your Goals

If your goal is fat loss with this program—your main goal is fat loss—and even if you just want to put on some size and get shredded, you don't care about how much you can bench press, you don't give a crap if your squat goes through the roof—then it doesn't matter how many reps you get on Sets 2 and 3. Keep your rest periods short, keep the program moving, keep the weight the same and you'll still make strength gains—you just won't be maximizing your strength gains.

However, if you truly want to maximize your strength gains, then I would rest long enough between these 3 sets on the bench press to make sure you're landing at least 9 reps even on Set 3. So again, if strength is your main goal, you want to be landing in this rep range—12-15 in Week 1, 9-11 in Week 2, 6-8 in Week 3—for all 3 sets. But again, it's a range, so if strength is your goal you should probably be hitting about 8 reps on Set 1; Set 2 you'd be lucky to get another 8, maybe 7; Set 3, probably 6, but you're still in that rep range so you're maximizing strength.

If you don't care about strength, it doesn't matter if you only get 2 reps on Set 2, okay? That's irrelevant. Your main goal is to keep moving, keep the weight the same, with short rest periods. So again, it doesn't matter what you get on Sets 2 and 3, however it does if strength is your main goal. You're looking for a weight that lands you in this rep range for Set 1. After that, it doesn't really matter.

Rest-Pause Explained

Let me walk you through with the rest-pause. We're going to come in here tomorrow, we're going to do 11 reps on Set 1. I do straight sets for the first exercise because I'm training to increase my strength, so I rest a good 2 minutes in between the bench press—at least 2 minutes, 2-3 minutes. I do cardioacceleration in between that. So I do Set 1, let's say I get 11 reps. I rest 2-3 minutes. I do Set 2, I get 9 reps. I'm still in my rep range. Another 2-3 minutes I come back, final set—Set 3—now let's say I only get 8 reps. No big deal, I got 8 reps. That's what took me to failure.

As soon as I hit failure at 8 reps I rack that weight. I put it down, rack it on the bar, and now my rest-pause starts. This isn't an extra set, it's just like a brief pause. You're doing reps, you hit failure, put the weight down, give yourself a breather—10, 15, maybe 20 seconds depending on how dead you are—then pick the weight back right up again and start banging out the bench press again, with that same weight, for as many reps as you can. Doesn't matter if you get 1, 2, 3, 4—it's whatever you can get.

So, let's say I only got 6 reps here on the third set. Well I probably didn't rest long enough. I probably should've rested a little longer if strength is my main goal, right? If I only got 6 reps on Set 3, same thing—6 reps, I hit failure, put the weight down. Set's basically over except for the rest-pause. Now the rest-pause starts. 10-20 seconds, pick the weight back up, maybe I can get one rep. Doesn't matter—whatever takes you to muscle failure, boom, rack it and you're done.

You don't have to use rest-pause to reach the rep range. The rep range is irrelevant to the rest-pause. The rest-pause is just an extra intensity technique so that once you hit failure you're not just ending the set. You hit failure, then you—quick little pause—and then you can get a couple extra reps, and then you end the set. I know some of my programs like Hundreds Training you use rest-pause to hit the rep range—we're not doing that. This is a different program. The only thing that matters is Set 1, how many reps you get. Make sure you're in that rep range for Set 1. After that it doesn't matter, because it's all going to vary based on your rest periods and your ability to recover between sets.

Watch my video explaining how to perform rest-pause reps in this program:

Rest Periods Between Sets Depend on You

Some people can rest 30 seconds and then do another 12-15 reps even though they just hit muscle failure 30 seconds ago. They're able to recover quickly. Few people can do that, but you get the point. People recover much faster. As a matter of fact—you may have heard me say this before—females recover faster than males. That's right: If you compare 3 sets of the bench press with males of the same weight and females, females are able to get more reps for all 3 sets using the same weight and the same rest period as a male. They're able to recover much quicker. So it depends on your recovery ability and how much time you're resting, how many reps you're going to get on the successive sets. That's why I'm basing this on Set 1. You're not fatigued, that's your true strength measure, based on Set 1. You don't have to hit all 9 reps on Sets 2 or 3. Your goal is to get as close as possible, but that's not the goal—this is a different program.

So the rest-pause is irrelevant to how many reps you complete on the last set. It doesn't matter. All that matters is you reach failure on the last set, rest 10-20 seconds again, and then with the same weight you go again to failure. Doesn't matter how many reps you get—1, 2, 3, whatever takes you to failure—then you're finally done.

Increase Intensity by Supersetting Exercises

Now, after that, I start supersetting. You don't have to do this. You could do this all as straight sets: You could do 3 sets of the bench press, and then 2 sets of reverse-grip bench press—or 3 if you can handle it. Don't be a hero; I'm not even doing 3, it's a bit much. I know there are those "volume kings" out there who like volume. "Jim, I need more!" There you go—I gave you more. Is it too much? Possibly, for a bunch of you; for others, not too much. So you could do these as straight sets. Reverse-grip bench press, do Set 1—make sure you get to 9-11 reps this week. Rest as long as you like—you can do cardioacceleration, sit around if you want—then do Set 2. Then move on to incline dumbbell flye.

I do it a little differently: After my first exercise, I start supersetting. Not supersetting chest exercises—I start supersetting different muscle groups. So, I only do straight sets on the first exercise because, like I said, that's the one I'm trying to focus my strength gains on. So when I do straight sets here I rest a bit longer.

Once I get here the workout picks right up. I don't rest—I basically go: Reverse-grip bench press superset with reverse-grip pulldown. Once I'm done with the pulldown I go right back to the reverse-grip bench press, get as many reps as I can. Doesn't matter if I get 9 or not, or 6 and then I do my rest-pause. On the second set of the reverse-grip bench press I take that set to failure, rest my 10-20 seconds, pick the bar back up and do a few more reps to failure. Then I'm done. Then I move on to the second set of reverse-grip pulldowns and do the same thing: Take it to failure, and then I do my rest-pause, versus—people are asking, "Do you do Set 2, then Set 2, then go back and do the rest-pause?" No, because then it'll be a third set, it won't be a rest-pause set. 

You're going to do 2 sets of the rest-pause supersetted. Then I superset dumbbell flye with the deadlift. I superset cable crossovers with dumbbell upright rows, etc. It keeps the workout moving quickly, and it takes me under an hour to complete these workouts—somewhere around 40-45 minutes to complete these workouts. If you want to be in and out of the gym fast, consider doing the supersets as I explained here. You don't have to get too worried about which ones you're supersetting as long as you're moving quickly. Watch the video below explaining rest-pause when supersetting with this program. If you have any other questions on how you're setting up your supersets just ask me on social media, or ask someone on the JYM Army Facebook group page.

Increase Fat-Loss with Cardioacceleration

So, you can do those supersets or straight sets. You want to do straight sets? That'll help maximize your strength. If you want to do straight sets and focus on fat loss, then I would recommend adding cardioacceleration to the program—same thing as Shortcut to Shred. In between your sets you're doing a minute of some kind of cardio or calisthenic-type moves: Running in place, jump squats, jump rope—you've seen all my cardioacceleration moves, whatever you want to do in here—sled pushes, sled pulls, you name it. It's up to you. That's another way to keep this workout moving: Adding cardioacceleration.

However, I will say remember the point of this full-body training is it's basically your cardio, when you really think about it. What is cardio? Cardio is typically continual exercise that gets the heart rate elevated. Cardio, right? It's cardiovascular. What is full-body training doing? Well, it's sort of doing the same thing. If you keep your workout moving, it's keeping your heart rate elevated and it's activating metabolic and anabolic genes in all the muscle tissue, which is keeping your metabolism revved up.

One of the main reasons we do cardio isn't for the cardiovascular benefits—although that's what you should be using it for—it's really the fat-loss benefits. How many people out there are going, "Oh, I do cardio for my heart," or, "I do cardio to keep the fat off my ass," right? It's mainly to stop from gaining fat. Yeah, the heart-health benefits are nice, but that's few people—at least few people who are listening to me and watching my videos—are concerned about their cardiovascular health.

Remember Cardio Is Good for Your Heart

I'm not saying no one out there is that's watching—many of you are smart enough to know that—but what I'm trying to tell you is if you're not doing any cardio and you're using the full-body training as your cardio, because that's essentially going to keep your metabolic genes activated and keep the fat off, well unless you're really moving through these workouts and keeping your heart rate elevated you're not doing much for your heart health.

So, you should consider adding some form of cardio—not for fat loss—but for heart health, and if you want to really optimize your heart health with cardio it's not going out for a jog. No, you've got to push yourself. The heart responds better to high-intensity activity: Tabatas, or other HIIT; sprints with walking and sprinting. This is not going to do much for your heart health, a little walk around the neighborhood. No, you need to push it. You need to get that heart rate elevated to get the best cardiovascular benefits from your cardio.

So, again, you don't need to do cardio with this program for fat loss. The full-body is going to take care of the fat loss. But I'm telling you, if you're concerned about your heart health, you should also do some type of cardio in addition to this program—not for fat loss, although the extra cardio will certainly help further your fat loss, it's really about your heart health. So it's up to you whether you want to do these as supersets, as straight sets, with cardioacceleration, as straight sets without cardioacceleration—it's all up to you. But again, we're doing the rest-pause again in Week 2.

Switching from Rest-Pause to Drop Sets in Week 3

Now, next week, remember we're going to be jumping up in weight again and only doing 6-8 reps per set. Here, rest-pause is essentially going to be impossible to do. Why is that? Well let's think about it: Let's say Week 4, right? You're doing 3-5 reps. Let's say, Set 1 on the bench press, you can get 5 reps. Set 2 you get 4, Set 3 you get 3—you're still in that rep range, right? Do you think after 3 sets at this weight—a weight that's limiting you to 5 reps, to 4, and to 3—that after that third set of 3 reps a 10-15 second or even 20 second rest is going to allow you enough recovery to do even one rep? No. Likely not, unless you really are able to recover quickly with heavy weight. Most people aren't.

The rest-pause becomes useless when we get down with the heavy weight because you can't get another rep unless you make it a whole other set, and then it's no longer an intensity technique—it's just extra volume. So rest-pause becomes useless once we get around 8 reps or lower, because of the fatigue factor. So here's where we start using the drop set technique. That's our intensity technique in Weeks 3 and 4 when the weight gets heavier because, like I said, 10-20 seconds rest after doing only 3, maybe 2 reps with the weight—you're not getting one rep. Sorry, you're not.

So instead of the rest-pause, where you keep the weight the same, we do what's called a drop set. You're going to reduce the weight about 20-30% of what you're using and then immediately keep doing reps to hit failure. Same concept as rest-pause because you get a bit of a rest just to strip the weight. Whatever it takes you to get the 20-30% of the weight off is your only rest period, and that should be under 15-20 seconds. So it's like a rest-pause where you're allowed to drop the weight because if you don't drop the weight you're probably not going to get any reps. You reduce the weight Week 3 and 4, on that last set when you hit failure, to do a drop set. That's going to be our intensity technique. 

We covered rest periods—like I said, it's kind of up to you based on your goal. Just remember the main points of confusion that I'm seeing online from JYM Army members is with the rest-pause and the rep ranges, whether or not you need to complete all rep ranges on all sets, and whether or not you need to use the rest-pause if you can't get the reps. Don't try to look at my other programs an go, "Well, in that other program, with hundreds training, we used rest-pause to get up to a hundred reps if we couldn't complete a hundred reps, so we must have to be doing rest-pause if we can't—" No. Even if you get 11 reps on all 3 sets of the bench press, you're able to recover quickly and you rested long enough to be able to get 11 reps on all 3 sets, you're still going to do a rest-pause. It's not to make up for lost reps, the rest-pause is just an intensity technique to push you past the point of failure.

You hit failure, you can't do anymore reps, what are your options? Well if you have a training partner, you could do some forced reps to help you get some more; if you're by yourself, you could either do rest-pause—put the weight down just for a second, then pick it back up—or you could also do drop sets where you reduce the weight and keep going. It's just a way to take that set and continue past muscle failure. 

Keep Your Rest Days Active

Now, rest periods—how about rest days? Let's talk about rest days and what I call "active rest days". Some of the exercises that I do on my active rest days: Tire flipping, sled work, I'm doing some rope climbing, some monkey bars, I do the med balls, I do Tabatas. I stay very active on those rest days.The way that I'm doing my training program—when I travel sometimes it gets a little wonky, but typically here's my split: Monday, I'm doing Workout 1, then Workout 2 I'll do Tuesday, Workout 3 on Wednesday, Thursday, and Friday for Workout 5. Saturday and Sunday, those are my active rest days as you see. 

They're intense—they're still intense—but it's different activity, so even though it's intense these muscle groups are, you know, I'm not blasting a single muscle group, I'm doing more sort of full-body movements and things like that that use the entire body, not just the focused muscle groups. So it's intense, but it's sort of whole-body intense versus blasting a particular muscle group. That way it keeps all the metabolic genes and even the anabolic genes active in those muscles because I'm pretty much hitting everything, but I'm not specifically doing these types of movements. It's a bit different.

You don't have to do—you may not have tires, okay? You may not have a sled. You may not have a rope, right? Don't say, "Oh, well I can't do anything on my active rest day." It doesn't matter, go for a hike, go swimming, play a game of football, basketball, racquetball, tennis, something that's not your typical weightlifting workout—or, you could do a completely different workout with weights, like use my Tabatas, use my 4-Minute Muscle, just don't kill yourself on those weekends. Keep it on the lighter side.

Can You Run the Program Straight Through?

The other question I get is, "Do I need to take any active rest days, Jim? Can I just do Workout 1 on Monday, 2 on Tuesday, 3 on Wednesday, 4 on Thursday, 5 on Friday, and then on Saturday go right back to Workout 1?" Sure. Now, why do I say "Sure" versus "Of course"? Well, sure—but it depends on your goal.

If you want to maximize strength, I highly recommend giving yourself at least those 2 rest days. It matters. It does matter when we're talking about strength, especially with the linear periodization. Each week we're getting heavier and heavier—give yourself those 2 days before you're going right back in. However, I'm not saying you can't do that. I often do that myself. I'll go Workout 1, 2, 3, 4, 5, then right back to Workout 1. That's when I'm not focusing on strength, and I'm either focusing on muscle growth, fat loss, or both. If that's the case, that's fine, just realize that your strength—not necessarily, depending on how well you recover, what your nutrition is like—but your strength might take a slight hit. Doesn't mean you're not going to make strength gains, it just means you might not maximize your strength gains without a couple of rest days in between. So, yes you could go right through the program, but again it all depends on your goals.

What to Do if You Go too Heavy or Light

Let's see, any other questions that—trying to think what I've been getting before I end this session for you guys. The weight selection—how you know how much you're going to go up—it's hit or miss. There's no way to really calculate it, but typically what I've found is that about 5-10 lbs puts most people in their happy range for these new rep ranges. So, Week 2 whatever weight you're using to hit 9-11 reps, in Week 3, again, 5-10 lbs more than Week 2 will probably get you to 6-8 reps. Week 4, probably 5-10 lbs more than what you're using for the 6-8 reps. And like I said, that’s not going to be the case for everyone. Some people might need 20 lbs, some people might jump up 30 lbs—it depends on how your body responds to the program, and your body may not respond the same each and every week.

One week, you might find, "Oh, I've got to go 20 lbs up." The next week, "Crap, I can only go up 5 lbs." So it's hit or miss. Don't worry. If you get in there tomorrow and you say, "Okay, I did 225 lbs on the bench press for 12 to 15 reps. Jim said add 10 lbs. Okay, I'm going to do 235 lbs," and you can't get the 9 reps, that doesn't mean you have to do the set over, that just means you went too heavy. So Set 2, reduce the weight 5-10 lbs. That should put you in the weight range. It doesn't cancel out Set 1, even though you didn't get the reps, you just knew you went too heavy. That set still counts. Even though you didn't get the 9 reps, you're still counting—you're going to drop the weight in Set 2, that's when you should be getting 9 reps, or at least 8. You should be right under 9 reps on Set 2, if not hitting it, if you went too heavy on Set 1.

The same goes for if you went too light: If you're on Set 1 and you're getting 11 reps—you put on 10 lbs, but now 11, 12, 13—don't stop. Do as many reps as you can, take the set to failure, and then realize you can increase the weight another 5-10 lbs for Set 2. Again, like I said, you'd better hit the rep range for Set 1, meaning that's the ideal goal. If you don't, the set still counts, it's just in how you adjust on the next set that's going to put you in that proper weight to hit that rep range. So don't worry if you don't, for some reason, nail it. Because, like I said, it's a bit hit or miss.

Consider Repeating This 4-Week Program

Now, at the end of Week 4 here, if you followed my Shortcut to Size program—not the full-body version, but the split version that everyone is probably familiar with—who's watching on Bodybuilding.com—my Shortcut to Size program. It's a 12-week program, but this is the program, it's these rep ranges—12-15, 9-11, 6-8, 3-5 Week 4—then you go back, this becomes Week 5. You go back to 12-15 reps. Now, because you've spent 4 weeks with linear periodization getting heavier and heavier, your strength is increasing. When you get back to 12-15 reps on the bench press for Workout 1, the weight you used back in Week 1 is no longer going to put you in the 12-15 rep range. It's going to be too light.

You're probably going to have to use the weight you used for Week 2, maybe even Week 3 in some cases, for 12-15 reps. That's how this program works. Anyone who's done Shortcut to Size—the original—will tell you, when you get back after doing these 4 weeks—whether this becomes Week 5 or Week 9, right? Because then you repeat this 3 times with my Shortcut to Size program to do 12 weeks, and you keep getting stronger and stronger on these rep ranges. You're going to be using the weight you used in Week 2 for the weight for 12-15 reps once you get to Week 5.

You run this for at least 8 weeks, guys—Shortcut to Size—you know, for those of you who've done it, the strength gains, the muscle mass gains, and even the fat loss—and that was without the full-body, right? Imagine the fat loss that you're going to be getting while you're gaining strength and muscle size with the full-body version. Likely you're going to want to do it again. Those of you who've done it know, you get to Week 4 you can't wait to go back to 12-15 because you want to see how much heavier you can now lift those reps, and then even when you get back to 3-5 in Week 8—amazing strength gains, while you're building muscle and while you're dropping body fat.

Shortcut to Size, guys. Many people are saying it's probably one of my best programs that I've designed, this full-body version. Obviously, Shortcut to Size is one of my most popular, one of the best programs, but people are saying this full-body version is really legit. Making incredible gains, you get the concept of why I'm including all the work for the other muscle groups: It's burning fat, it's building muscle, and it's increasing strength—and you're doing it all along with me. These are my personal training programs that you get to train along with me.

The JYM Army Is a Great Resource

I want to thank you guys for tuning in this Sunday. I know you've got a lot to do on the weekend, so thank you for taking the time to listen. Thank you for taking the time to train with me, I really appreciate every one of you who's out there doing these programs with me. The community on the JYM Army Facebook page, during these programs, is astonishing. It's absolutely astonishing. If you go there make sure—if you haven't been to the JYM Army Facebook group page, guys, I can't fathom why.

This is your own—this is like walking into a gym and you look around and there's 70,000 people with JYM shirts on in the gym, and you're like, "Oh my god, this is my home. These people get it! They get the way I want to train, the results that I'm expecting, the way I want to eat. These are my peers." Versus you walking in and somebody says "What the hell are you doing step-ups in between your bench press for?" "Because I want results," right? Go to the JYM Army Facebook group page, guys. Like-minded people, similar goals, similar situations, similar philosophies—a lot of answers, as well.

If you have a lot of questions, I know I'm a great source to get you those answers, but a lot of the questions that I'm getting, they've already been asked before by JYM Army members. So if you don't want to wait around for an answer from me, you can probably get the answer much quicker from a JYM Army member who's already asked me the very question that you have, and in fact they probably took my answer and manipulated it to fit their schedule and their lifestyle better and, lo and behold, you may have a very similar lifestyle to theirs—they may have already solved the problem for you, one that I could only give you sort of a bit of advice for you to take and run on your own—somebody's already done that. So pay attention to the JYM Army Facebook group page, because there's a lot of information that you can get on that page.

And like I said, just the positive vibes, and the inspiration, and the motivation that comes from that type of community. We know—there's research showing that people who use online communities while following an exercise program see better results. As a matter of fact, we're seeing that with the JYM Army Facebook group page. Those who go and spend the most time on the JYM Army Facebook group page tend to see the best results with my programs. So, something to think about if you haven't been to the JYM Army Facebook group page.

I'm pretty sure I've covered it all, and again any questions that I didn't hit for Week 2, you know where to get me—social media, guys: Facebook, Instagram, Twitter; like I said, the JYM Army Facebook group page; YouTube, JimStoppani.com—check for these live sessions and check for my video tips that I keep putting out there. As I'm doing the program, these tips are coming to me, and as people ask these questions I'm making up the videos to help you to answer those questions. So pay attention to my social media.

The Train with Jim Series

Again, if you haven't figured it out yet this is all continuous. When this program ends the Train with Jim series doesn't end. I just give you my next program that I'm personally doing. I'm not sure how it gets any better than being able to follow my own personal training programs with me as I explain it to you. You get all the support, you get video tips, you get these live tutorials. I want you to get the results that you should be getting. If you're not following along, I don't even know why. If you want results, this is where you get them. You see what I'm doing and I explain it to you—you can't learn any better or get any better results.

Shortcut to Size, full-body style—into Week 2, 9-11 reps. I'm going to be doing Workout 1 tomorrow—yeah I know, International Chest day, so good luck in all your busy gyms. I'll be here in the Hollywood JYM where it's not so busy, so I apologize, but I've shown you guys how to make any workout work no matter how busy the gym is, so that's another tip that you've gotten from me. Check all my videos, check all my articles, keep learning, keep growing.

Alright guys, I'm going to hit it. It's time for me to do my active rest and have some fun on this Sunday. I hope you guys are having some fun and you're ready to crush Workout 1 with me tomorrow—or, many of you are already starting on it today. For those of you who are ahead of me, let me know how your Workout 1 went. I'll catch up with you tomorrow and let you know how mine went. Have a great Sunday. As always, guys, stay JYM Army Strong. See you guys.

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