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Old 02-05-2007, 12:20 PM   #1
Greg Everett
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Default 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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Old 02-05-2007, 12:22 PM   #2
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Jeff-
This kicks ass! Thank you!
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Old 02-05-2007, 01:30 PM   #3
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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)
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Old 02-09-2007, 05:26 AM   #4
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Jeff, awesome stuff! Thanks a ton!
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Old 04-06-2007, 08:36 AM   #5
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Great job Dale!!
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Old 05-10-2007, 12:46 PM   #6
kevin mckay
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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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Old 05-10-2007, 01:31 PM   #7
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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.
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Old 05-10-2007, 01:31 PM   #8
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Kevin-
Have you read Ross Enamaits article on mass gain? Pretty similar to this using vests for many movements.
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Old 05-10-2007, 01:53 PM   #9
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Quote:
Originally Posted by Derek Simonds View Post
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
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Old 05-10-2007, 02:14 PM   #10
Derek Simonds
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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.
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Old 05-10-2007, 02:33 PM
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Old 05-10-2007, 03:47 PM
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