Mass Gain Workouts by Gym Jones

Mass Gain Workouts by Gym Jones

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MASS GAIN 28 Days Disciple Level AccessWe often joke here at Gym Jones that “no one has ever gained weight” on one of our training programs. We say that because in most cases we want individuals to be as strong as they can while being as light as they can. This is the case with most of the fighters, endurance athletes, and climbers we train. However there are situations where mass gain or hypertrophy is important or necessary. We have worked with football players, fighters, and various other athletes who needed to grow in size for their job/task/sport. Because we deal mostly with athletes we also must pay attention to performance.

We cannot just put weight on a person if it isn’t functional weight and the weight gain negatively affects the power to weight ratio. For example if I was to train a 200# person who had a 400# deadlift and they gained 20# so that they were 220#, I would expect that their deadlift go up to 440# in order to preserve that 2x bodyweight ratio. This philosophy should also apply to various other movements and ratios in the gym (i.e. Clean, Front Squat, Back Squat, Snatch)Gaining weight is easy. The formula is eat, sleep, and train. Gaining so-called “functional” weight and staying relatively lean is not so easy. The training is extremely difficult. Extra attention must be paid to diet and sleep.

Also recovery practices must be emphasized so that the body can handle the large volume of work necessary. This program is one month in length and could potentially be repeated with a week of recovery in between each month. It requires a well developed foundation and high level of fitness going in. There is a large amount of volume and also requires a big commitment to diet and recovery. If you are not fully committed this may not be the program for you.

Note:Diet is going to be an important factor in mass gain. Arguably it is as important if not more important than the training itself. You will need to get your nutrition dialed in. The knowledge article “Eat For An objective” may be of assistance. Program written by Robert “Maximus” MacDonald, GM & Training Director at Gym JonesMASS GAIN 2 28 Days Disciple Level AccessThis month is dedicated to Mass Gain and Hypertrophy. There are four ‘hard’ days per week: two are dedicated to upper body work and two are dedicated to lower body work. The other days in the week are dedicated to rest and recovery.

In order for this program to work you have to be willing to go hard enough on the hard days but be disciplined enough to go easy on the easy days. The workouts this month are long. Some require up to 2 hours in the gym at a time. Plan your time appropriately. MASS GAIN (SPORT PERFORMANCE) 48 Days Disciple Level AccessAllow me to repeat myself: we love to say that no one has ever gained weight training at Gym Jones, and generally, this is true.

However, in some circumstances gaining mass is necessary. The Somatotypes article in the Knowledge section argues that success at the highest levels in certain sports (typically) depends on a particular body type. Height, weight, leverage, power production, endurance, etc. all factor in to this broad statement. The Hypertrophy (mass gain)/ Speed plan further reinforces the argument. The individual for whom it was written is a collegiate track and field athlete. His coach recognized his diverse abilities as being suited to the decathlon and ‘put him in.’Notes: The Red Arrow indicates a how to video available demonstrating how the particular exercise is to be performed. All of the How To videos will be found in the How To video torrent# indicates lbs (NOT kilos)

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