Mass Gain Excel Template
 

Jeff Dale has put together an excel template to calculate loading for the PM Mass Gain program and make your life easier.

Download it here

Jeff-
This kicks ass! Thank you!

It's set up with the prescribed 2% load change each week.
The formulas are easy to change if you need to adjust load highter/lower:

1.Click on the week and load amount you want to change the % of.

2. The formula will be at the top [ex: =SUM(F43*0.62)] .62 is a 2% increase from base of .60. If you want to increase more each week, (ex:5%, enter .65)

Jeff, awesome stuff! Thanks a ton!

Great job Dale!!

I was kinda thinking about body weight+ weight/vest applied to the template

pull ups
dips
hand stand push ups
inverted pull ups

Any body ever play with this or have advice?

Today was the last day for me on the mass gain template. What specifically were you asking.

I did the template exactly like it was set up plus push-ups and handstand push-ups and other assorted body weight exercises at BJJ during the warm-ups.

For the weighted pull ups I used a traditional belt not a vest.

Kevin-
Have you read Ross Enamaits article on mass gain? Pretty similar to this using vests for many movements.

What is a traditional belt? Would that work with handstand pushups?


Rob,
I will try to track down Ross's article thanks

No, a vest would be the way to go.

The belt I use is leather like a squat belt with 2 metal rings on the front and a chain attached to one ring with a clip. You feed the chain through the weight and then clip it to the other ring so the weight hangs between your legs for dips and pull ups.