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Jim stoppani shortcut to shred12/13/2023 Now I won't rest as long as I would typically recommend. Somewhere around the 3-rep range, not going too much higher to cause fatigue, is the ideal rep range. And like I said, it's very easy-you're not going to be that fatigued-but the point isn't to fatigue those fast-twitch muscle fibers, it's to get them to perform at their best with explosive power. Just 3 reps, take about a minute or two rest in between sets. But your goal is to jump as high as you can. Now, I had four knee surgeries this past year, so my knee is only at about 60% so my vertical isn't that great. I'm going to come down and jump up as high as I can. So, like I said, for me it's about a shoulder-width stance. The choice is up to you, but what I would suggest is use a stance that's similar to the stance you use when you do squats. You can use a more narrow stance if you prefer-come down and up. Then I come down and I reset, and then I go into my next one-down, and reset. Now there's a variety of ways that you can do the jump squat: I prefer to stand with about a shoulder-width stance, and when I come down I touch the ground and then I jump up. So don't be tempted to add weight when doing your jump squat-work on increasing your vertical jump for those few reps. What we have found on the jump squat is bodyweight is the ideal weight that you want to use. However, what the research has actually found is because speed is so important in power development, if you go too heavy you don't develop enough power. First of all is safety-when you're jumping and landing with a weight on your back it's not the best thing for your spine, so you have that issue. Now, a lot of people will say, "Well, what about the overload principle, Jim? You always want to get heavier as you progress." Well, what we have found with power moves-particularly the jump squat-is you're actually better without any additional weight, using just your bodyweight. Typically, with jump squats it's very simple: You're going to use your bodyweight. We're going to start with legs, and the first exercise we're going to do is jump squats. This is a very athletic-style workout, and like I said it's not designed to fatigue you or create much of a pump-it's all about developing that explosive power. So the point of this workout is not to feel pumped and exhausted at the end. That means light weight, fast reps, and not going to failure because you're targeting those fast-twitch muscle fibers, and to get them to perform with more power and strength you don't actually want to fatigue them. This workout is all about developing explosive power. It doesn't matter about fatigue in this workout. However, the weight that we're going to be lifting is extremely light-about 50% of your one-rep max-but you're stopping at 3 reps. Now, typically that combination goes the opposite way-heavy weight and low reps. And we'll basically pretty much hit each muscle group with light weight and low reps. We're going to be doing nine exercises starting with some legs, moving on to chest, and then back. Although the program is not a full-body designed program-you have a bench day, you have a squat day, you have a deadlift day-the power day is a pretty much full-body. This is going to be Workout 4, also known as Day 6 of the Shortcut to Strength Program. I'm doing my workout from my Shortcut to Strength program today. Jim Stoppani here from the headquarters gym. 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. Note: This tutorial video was recorded as a live Facebook event.
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