Muscle & Fitness Editor Jim Stoppani Gives the Lowdown on Workout Programs

I first started following Jim Stoppani, Ph.D. when he wrote articles for Muscle & Fitness and Flex Magazine. I probably wouldn't have remembered the name but it piqued my interest that somebody with a doctorate in physiology was finally weighing in on the bodybuilding community. Jim Stoppani always had a no-nonsense approach at Muscle and Fitness that called out a lot of the shady supplement claims and bogus fitness trends that always seem to catch on every few years.

Recently I took a look at Jim Stoppani's 12 week program "Shortcut to Size". Here Jim Stoppani dishes out everything he's learned about muscle and fitness in one short program. This isn't your typical muscle building and fitness program, as Jim Stoppani brings over a decade in experience and scientific education to the table. So you always get a blend of real science and real world results.

Cycling Your Fitness Program
Jim Stoppani heavily stresses periodization and cycling your fitness regimen to greater increase your muscle building efforts. Thus, this program is broken up into 3 phases, and each phase has 4 micro-cycles. Each part of the program has different types of exercises performed in different rep ranges. As Jim Stoppani explains, it will keep the muscles confused and you keep making progress.

Track Your Muscle and Fitness Efforts
One of things I love about a program like this is that you can easily track your muscle building progress. Each time you finish a phase you move on to the next one and perform the exercises over again, but you can see yourself adding weights every step of the way. Typically I see about a ten pound increase, doing the exact same exercises as I was before. Working out without periodization, it is almost impossible for me to see those types of fitness gains in such a short amount of time.

Split Your Muscle Training
Jim Stoppani gives a lot of freedom to split up your muscle training however you choose, which is great to get the program to fit into your schedule. For example, you can split train Monday and Tuesday, take a Wednesday off, and finish up split training Thursday and Friday. Of course, Stoppani advocates doing some kind of fitness on your off days. So you can easily plan your schedule around a golf outing or a pick-up basketball game with friends.

Muscle and Fitness Techniques
Stoppani's program is filled with hidden gems on muscle training techniques. Only problem is that many of these techniques like drop-sets require having a spotter. So keep that in mind if you're training alone you might have to hassle the guy next to you. But a good workout buddy is great to keep yourself motivated in any case.

Don't expect to find any secret gizmos; Jim Stoppani bodybuilding mostly gives a tried and true program. But it's much better to meet you fitness goals than randomly putting things together wandering around at the gym. Having a structured guide to keep with you with the scientific understanding of periodization is the best way to see your muscle and fitness goals develop fast.


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Bodybuilding with Jim Stoppani, PHD

Recently we started looking at the bodybuilding programs by Jim Stoppani, PHD. Stoppani has been one of the most enthusiastic promoters of periodizing your workouts for greater long term bodybuilding gains. This is a fairly common idea that's been explored before, but if you look around the gyms and trainers around the country you can easily see it's one that is all too often overlooked. So before we get into what exactly it is, let's talk about what it actually helps.

The Problem:
Most bodybuilding enthusiasts tend to stick to fairly repetitive routines. Which is to be expected; you pick up a Joe Weider book, you do your 8-12 rep ranges for 3 or 4 sets on some fairly standard exercises and move on to the next. If you're fairly dedicated you'll be tracking your exercises in a workout journal or smartphone app, and you'll be consistently adding more and more weight every time you work out to encourage muscular growth.

The Plateau
But then you hit a problem. Sooner or later it gets more and more difficult to keep adding weight to your bodybuilding routines.

1. It's boring. It's incredibility difficult to stick to the same routine pattern over and over again with the same mental intensity and focus as when you first started.

2. It's repetitive. Without proper planning, you're bound to fall into the trap of doing the same exercises again and again without variety, which ends up poorly conditioning your muscles for the variety of routines it needs to get greater bodybuilding results.

3. It's limited. By exercising the same rep ranges in the same routines, you're only exercising a portion of the muscle fibers your body contains. By changing up your training to include different rep ranges in a variety of exercises, you can more effectively stress the full range of muscle fibers for maximum muscular growth and avoid those fatiguing muscle plateaus.

The Solution
Periodization simply breaks up your bodybuilding into set periods to introduce variation of exercise goals, instead of simply trying to stubbornly add more weight to every exercise. Thus, your goals have a more effective long term approach to increasing your bodybuilding gains. Now we just need a plan.

How it Works
The program we are going to be looking at is the Jim Stoppani Down and Up Mass Program. This bodybuilding program is broken up into three main periods, which each period broken up further by week.

Here's a preview of how it looks:

Down And Up Mass Program (weeks 1-4)
Weeks 1: 9-11 Reps
Week 2: 12-15 Reps
Week 3: 6-8 Reps
Week 4: 16-20 Reps

Down And Up Mass Program (weeks 5-7)
Week 5: 3-5 Reps
Week 6: 21-30 Reps
Week 7: 6-8 Reps

Down And Up Mass Program (weeks 8-10)
Week 8: 16-20 Reps
Week 9: 9-11 Reps
Week 10: 12 – 15 Reps

Of course it's not all just about rep ranges here, but the specific variation of exercises and the intensity that you perform them with. But you can see how adding this type variation recommended by Jim Stoppani's bodybuilding program you can effectively target the full range of muscular strength and conditioning. This probably isn't recommended for beginners, so if you're still adding weight every time you work out you can probably continue doing the familiar 8-12 rep ranges at the gym. But if you're looking to step things up a notch and add some serious muscle gains this summer, definitely look into a periodization routine like the one recommended by Jim Stoppani bodybuilding.

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Greatest Med Training Program and Research Updated

There's no doubting the fact that the more muscle you build the easier it is to get lean.
No, I'm not saying that everyone with a lot of muscle mass is shredded. However, if the same person gains 20 pounds of muscle, it is generally easier for them to get lean than before they built that extra muscle. For decades it was assumed that this was due to the fact that muscle burns more calories than an equivalent amount of body fat. And while that is true, the difference is not significant enough to really make a huge difference in fat loss.

While there are many reasons why more muscle means less fat, one plausible mechanisms has to do with the hormone leptin.
Leptin is a hormone released by fat cells that increases metabolic rate and decreases hunger. So you burn more calories yet consume fewer. Most people would assume that the leaner you get the more leptin you would release. Yet a recent 12-week study from Spain combining weight lifting and aerobic exercise found that as you lose body fat your leptin levels decrease. This seems counterintuitive, or at least counterproductive to continued fat loss. However, an earlier study from the same Spanish researchers shows why muscle growth is so important for continued fat loss. And it also shows why combining weight lifting with cardio is the best way to keep fat loss going as compared to cardio alone.

The Spanish researchers reported that in the dominant arm of male pro tennis players, which had 15% more muscle mass than the opposite arm, they also had higher levels of leptin receptors.

Jim's take-home point:

Having more leptin receptors means that bigger muscles would have a higher sensitivity to leptin. This means that you likely would get a bigger spike in metabolic rate despite having lower levels of leptin. And this may be one of the reasons why building bigger muscles can make getting leaner all the easier. It also highlights the fact that the best way to lose body fat and to continue losing body fat over the long term is with a program that combines weight training and cardio. I can't tell you how many times people contact me and ask, "If I want to focus on fat loss should I just do cardio and then lift weights after I lose the fat, or is it OK to also lift weights while trying to lose fat?" My answer is of course that you definitely want to do both for the best fat loss. And this research shows one reason why lifting weights and doing cardio is superior for fat loss than just doing cardio alone. Since cardio doesn't build muscle, but will decrease body fat, it may lower leptin levels, but without an increase in muscle size, may not increase leptin sensitivity enough to offset the lower leptin levels.

Jim Stoppani provides the best services of the MED Training ; Nutrition & Supplementation .Jim has been a part of the most popular training programs since many years.


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5 Benefits of High Intensity Interval Training

High intensity interval training or HIIT refers to any kind of workouts that alternate between fixed periods of less forceful activity and intense bursts of activity. For instance, sprinting for a minute followed by walking for two minutes is an example of an HIIT workout. This technique can be repeated five times for a 15 minute Jim Stoppani HIIT 100 workout.
This may sound too simple to be true, but read on to learn this effective training can benefit you:

1. It is Efficient
Jim Stoppani HIIT 100 workouts are highly efficient and ideal for those who have a busy schedule. Regardless of whether you want to make use of your lunch break for a quick workout, or whether you want to see fast results for a fast approaching event – the high intensity interval training programs are the way to go.
According to the latest research conducted on this training, as little as 15 minutes of training carried out thrice weekly can yield results that are far better than conventional methods of just jogging on a treadmill!
A 2011 study presented at the American College of Sports Medicine Annual Meeting showed that a HIIT for just 2 weeks can improve aerobic capacity to levels equal to that provided by 8 weeks of endurance training.

2. Burns More Fat
Jim Stoppani HIIT 100 workouts burn more calories and get your body’s repair cycle to begin working at optimum levels. This means that you continue to burn more calories 24 hours after a high intensity interval training workout!

3. It Keeps The Heart Healthy
A lot of people simply cannot push into the anaerobic zone. The anaerobic zone is where you feel you cannot breath and it seems as your heart will jump out from your chest. However, extreme training such as Jim Stoppani HIIT 100 produces some of the most extreme results. According to a study, 8 weeks of HIIT workouts allowed people to bicycle twice the distance they used to do before the workouts, and this too while they maintained their pace.
HIIT workouts also stimulate the production of human growth hormone and help to increase the metabolism as well.

4. No Heavy Equipment is Required
HIIT workouts comprise of running, jump roping, rowing, biking and numerous other activities that simply don’t require any heavy equipment at all. These activities are the best to keep your heart rate up. The ultimate aim of Jim Stoppani HIIT 100 workouts is to push your heart to the max!

5. It Helps Lose Weight without Losing Muscle
All of you who have taken up some form of a diet in order to lose weight know that it’s very difficult not to lose muscle mass along with the fat. While it is true that cardio encourages muscle loss, combining weight training with Jim Stoppani HIIT 100 workout can save dieters from losing their precious muscles.
This combination of workout will primarily focus on weight loss as a result of shedding fat, and not muscle!



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Advantages of Jim Stoppani Bodybuilding Workout

Fitness programs by professional bodybuilders are among one of the best ways to get yourself pumped up. These workout schedules have been brought together by professional fitness experts who have years of experience in professional bodybuilding. Not only do these people understand the intricacies of the human body, but they also know the ins and outs and secrets through which you can yield results fast.

Here are some of the advantages you can gain by strictly following a Jim Stoppani Bodybuilding Workout:

1. Boosts Brainpower
Consistent fitness programs do not only enhance your physical agility, flexibility and stamina; they also go a long way in improving your mental abilities. Exercising based on the schedules provided by a Jim Stoppani Bodybuilding workout will increase your mental clarity and will elevate your energy levels.
Numerous studies have shown that people who workout in the morning just before work typically are up to 40 percent more productive throughout the day.



2. Reduces Stress
Physical activity is great in bringing down stress levels. Instead of thinking about all the stressful things, you can get rid of all the frustrating things by following a Jim Stoppani Bodybuilding workout schedule. This will bring down your irritability and you will be able to sleep peacefully through the night.

3. Builds Relationships
You can exercise with a family member and enhance your relationship. Regardless of whether it is a spouse, a sibling or any other family member, you can get them to join you in your exercise regime. Not only you will enjoy company, but this will be a great way to get them involved in some physical activity.

4. Enhances the Immune System
Our immune system is responsible for fighting all kinds of diseases and ailments in our bodies. Regular exercise can help strengthen your immune system. This is because when your body is in the best condition physically, the internal systems will be able to focus their attention on fighting germs and healing wounds more quickly.

This is why a Jim Stoppani bodybuilding workout is a great way to improve your overall health.

5. Strengthens the Heart
Jim Stoppani bodybuilding workout doesn’t only improve the strength of your apparent muscles, such as those of arms, chest and legs – it also greatly improves the strength of the most important muscle of all: the heart. If you have a strong heart, you will be safe from numerous cardiovascular diseases hence allowing you to live a long and healthy life.
These workouts train the heart to pump greater volume of blood throughout the body, thus improving the circulatory system.

6. Slows the Aging Process
Regular workouts slow down the aging process. It is believed that most people lose around 10 percent of their aerobic capacity every year once they cross the age of 30 years. Consistent workouts will help enhance the aerobic capacity and will also keep the skin and muscles in the best tone possible. They will also protect you from numerous age related disorders just as osteoporosis, stroke and other heart disorders.

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