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-   -   Mass Gain Excel Template (http://www.catalystathletics.com/forum/showthread.php?t=478)

Greg Everett 02-05-2007 12:20 PM

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

Robb Wolf 02-05-2007 12:22 PM

Jeff-
This kicks ass! Thank you!

Jeff_Dale 02-05-2007 01:30 PM

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)

Jesse Woody 02-09-2007 05:26 AM

Jeff, awesome stuff! Thanks a ton!

Mark Joseph Limbaga 04-06-2007 08:36 AM

Great job Dale!!

kevin mckay 05-10-2007 12:46 PM

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?

Derek Simonds 05-10-2007 01:31 PM

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.

Robb Wolf 05-10-2007 01:31 PM

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

kevin mckay 05-10-2007 01:53 PM

Quote:

Originally Posted by Derek Simonds (Post 11399)
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.

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


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

Derek Simonds 05-10-2007 02:14 PM

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.


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