Mass Gain Excel Template

[Greg Everett]

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]

Jeff-
This kicks ass! Thank you!

[Jeff_Dale]

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]

Jeff, awesome stuff! Thanks a ton!

[Mark Joseph Limbaga]

Great job Dale!!

[kevin mckay]

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?

[Steve Shafley]

This is my opinion:

Male gymnasts have an astonishing level of relative strength, at least in their upper bodies and core. In most cases they have developed this through over a decade or more of training in gymnastics and the associated exercises. They've gone from a 45# boy to a 165# man doing these, and have adapted accordingly.

This kind of training is completely and utterly inappropriate for, lets say, me. I'm a 38 year old powerlifter type. There is no way in hell I am going to develop the skills and specific strengths a 19-20 year old male gymnast has developed, even give an extreme motivation and drive to do so.

[Steve Shafley]

An interesting side note:

My 3 1/2 year old daughter is in gymnastics classes, and I got into a long discussion with one of the higher level coaches at the club about how his girls have gotten fatter over the last five years.

He blames soft drinks, fast food, and TV, but after we spoke for a bit, it turned out that ~5 years ago, he coached his girls an average of 15 hours a week, and now it's down to about 8.

When I pointed out that discrepancy, he looked a bit pained.

Nice guy but SERIOUSLY out of the loop regarding anything but traditional gymnastics conditioning techniques. Not that those are ineffective...but take away an average of 7 hours of training a week, and you've got to get smarter.

[kevin mckay]

Well I intend to eat my own dog food and see what happens, probably cycle through
the 3 different weeks for a while. I have put on muscle in my chest back and arms from just the week one one and similar workouts so hopefully I will get more from week 2 and 3. My main goal is general gpp and fitness. I also intend to start working on the planche and front lever.
I went from 212 to 165 doing week one and similar all fat loss and as I have upped my capacity have gone up to 175 I currently work between level 6-8 not bad for a 39 year old fart.

Week 1
http://www.simplefit.org/workout.html
week 2
http://www.simplefit.org/workout2.html
week 3
http://www.simplefit.org/workout3.html

Greg/Rob If this is a huge thread hijack feel free to move it