Mass Gain Excel Template - Page 3

Derek Simonds · 06-27-2007, 10:10 AM

I completed the template a couple of months ago. I had the same problem and had to take it down even more. I did unweighted p/u's and unweighted L-p/u's until I had worked up to the prescribed sets and reps.

I asked pretty much the same question and to sum up the response it was do the weight you can and increase it as you go but try to get all the sets and reps in.

Best of luck and let us know how the progress is going. Are you keeping a training log here on the forum, if not you should for the motivation.

Brandon Underwood · 06-27-2007, 12:02 PM

Thanks for the advise Derek. I guess I'll figure out a managable weight between 50 and 15 for next week. I was mainly concerned because the hypertrophy cycle is not very long and I didn't want to A) find out what I should be doing during the 3rd week, and B) not achieve the gains I know the program is capable of producing. I haven't started my log on the forum yet, but I am keeping a detailed notebook including when I cold rinse, rest, work-out, etc. and plan to begin to post here asap.

Patrick McIntosh · 12-01-2007, 09:39 PM

Could someone do me a huge favor and convert this file to html so that it resembles the same column/row structure as the original xls? My computer is flipping out over some weird ms office issue. Thanks.

Patrick Donnelly · 12-02-2007, 04:22 PM

Mass Gain Template, Hypertrophy Cycle: http://img102.imageshack.us/img102/8418/mgthsbf1.jpg
Mass Gain Template, Strength Cycle: http://img529.imageshack.us/img529/958/mgtsslg1.jpg

Take the weight values as percentages of your 1RM of the associated exercise. (I entered in 100 for all of the 1RM's listed, so the percents are shown.)

Patrick McIntosh · 12-02-2007, 08:20 PM

Thanks Pat! I appreciate it.

Ben Kimmerle · 05-02-2008, 05:40 PM

Quick question about overtraining and gaining weight...

This summer I will be working on a farm, outside all day, 8 hours a day and 5 days per week.
I want to go through the PM Mass Gain program for at least the first few weeks of summer to put on some mass. However, will I risk overtraining by working and using this program? Since I'm going to be sweating and exerting myself all day, does that mean I need to eat even MORE than I would have otherwise (aka more than more than humanly possible)? And should I maybe cut back, say, 75% on the program, or just try it at full force until my body starts giving me negative feedback?

Derek Simonds · 05-02-2008, 05:46 PM

There are a lot of variables to deal with. If you have a couple of weeks to do the program before you start maybe you will be able to pull it off. It might be too much adaptation if you did it all at one time.

Working on a farm and eating well has been known to put mass on a lot of fellows without a workout routine.

Ben Kimmerle · 05-04-2008, 11:50 AM

I have about 2 weeks (this week included) until work starts. I started with the deload week this week so I can ease into it next week.

And that is true about eating and farmwork, but I also only have about 9 or 10 weeks this summer to train before preseason (rugby) starts in the fall and I wanted to make sure I maximized that time.