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02-05-2007, 12:20 PM
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#1
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Administrator
Join Date: Oct 2006
Posts: 1,609
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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 |
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02-05-2007, 12:22 PM
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#2
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Senior Member
Join Date: Oct 2006
Posts: 1,445
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Jeff-
This kicks ass! Thank you!
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin
Robb's Blog
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02-05-2007, 01:30 PM
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#3
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Member
Join Date: Jan 2007
Posts: 48
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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)
__________________
"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back."
-Henry Rollins
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02-09-2007, 05:26 AM
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#4
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Member
Join Date: Oct 2006
Posts: 127
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Jeff, awesome stuff! Thanks a ton!
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04-06-2007, 08:36 AM
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#5
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Member
Join Date: Oct 2006
Posts: 87
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Great job Dale!!
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05-10-2007, 12:46 PM
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#6
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Senior Member
Join Date: Oct 2006
Location: Berkeley
Posts: 353
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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?
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05-10-2007, 01:31 PM
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#7
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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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 we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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05-10-2007, 01:31 PM
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#8
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Senior Member
Join Date: Oct 2006
Posts: 1,445
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Kevin-
Have you read Ross Enamaits article on mass gain? Pretty similar to this using vests for many movements.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin
Robb's Blog
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05-10-2007, 01:53 PM
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#9
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Senior Member
Join Date: Oct 2006
Location: Berkeley
Posts: 353
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Quote:
Originally Posted by Derek Simonds
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.
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What is a traditional belt? Would that work with handstand pushups?
Rob,
I will try to track down Ross's article thanks |
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05-10-2007, 02:14 PM
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#10
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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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.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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