Dan John – Mass Made Simple

I give this advice, over and over, for most people’s goals— Eat more protein. Eat more fiber. Take more fish oil.

Don’t smoke. Wear your seatbelt. Use a helmet when appropriate, too. Learn to fall… and recover! Eat more protein. Eat more fiber. Drink more water. Take fish oil capsules. Floss your teeth. Keep your joints healthy. Build some muscle.

Honestly, seriously, you don’t know what to do about food? Here is an idea: Eat like an adult. Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and—don’t act like you don’t know this—eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.

If you are 185 to 205, you will use these weights— 45 (the empty bar) 95 115 135 185 205

The following sentence, and I am amazed to say it, is true, for as far as “true” can be for training and nutrition: The peanut butter and jelly sandwich may be the ideal bulking program snack.

Of course, I recommend high-fiber bread—there are dozens of good options in the grocery stores these days. Also, I would prefer you find a low-sugar jelly or alternative, and look for a “healthy fat” peanut butter.

Get Lean, then Gain Mass

When in Doubt, Eat More Protein

Each training day is followed by two full days of rest, although there is a recommendation for a refresh and recharge workout two days after each training session—the day before the next one.

I strongly encourage you on the rest days to attempt to do practically nothing in terms of physical work. Avoid playing basketball games, skiing, jogging or running a marathon.

You must have most of your meals ready to go on the days you are training.

The Bulker’s Shopping List The Eat Like an Adult List * Poultry * Sausage * Bacon * Fish * Shellfish, if you’re not allergic to it * Canned tuna * Salmon (in the can or fresh—the king of grilled foods!) * Eggs (buy them in the five-dozen containers) * Heavy cream, for coffee, if you use it * Real butter, if you use it * Cheese, (okay for some people, not for others) * Salad greens—everything you can eat raw * Vegetables (I use frozen bags of veggies and microwave them as a side dish) * Lemons and limes to sweeten drinks and squeeze on fish and salads * Herbs and spices * Olive oil * The best in-season fruit Our Super-secret Bulking Foods High-fiber bread Low-sugar peanut butter—with Omega-3 if you can find it Low-sugar jelly (do your best) Beans (black, pinto, white) Supplements Fish oil Quality creatine powder An excellent non-soy protein powder

If I could suggest ONE thing for lifelong success in sport, finances or anything really, it would be to keep a journal or diary. This will give you a window on how you progress to your goals. I have been keeping a journal since 1971 and it is by far the best tool I have for tracking how I achieve my goals.

Successful bulkers learn quickly to carry a backpack with a couple of peanut butter and jelly sandwiches and some apples.

Drink a protein shake before going to bed. Usually the recommended serving size is two scoops,

before you train, drink a one-scoop protein drink. Between warm-ups and the general training, you have time before the more “puke-inducing” parts of our program.

Week Four Add creatine.

Take the creatine in the morning with your breakfast and mix it any way you like.

Add a two-scoop protein shake at rising, first thing in the morning.

Simply, after finishing your workout, have a one-scoop protein drink. I would suggest it be at least half an hour after squatting, and it would be best to be closer to an hour.

At the end of the six weeks, stop with high-rep squats for a while.

I suggest exploring complexes after these six weeks. Try some of the variations you’ll find beginning on page 106. Also, return to some “traditional” training movements— it’s completely up to you to define that idea. I prefer things like military presses, dead-lifts and front squats (as well as the Olympics lifts), but each of us have our own needs.

I suggest backing off the peanut butter and jelly sandwiches when you are not doing the high-rep squats.

As you honestly look over the six weeks, what parts worked? Did one tweak do better than all of the others for you?

Beyond a simple warm-up and cool-down, the workout will be in three phases. Upper-body strength work Complexes High-repetition squats

Get the blood flowing and heat up a bit. Don’t go overboard here, but take a few minutes, not more than five, and do something that gets you going.

I now spend a few minutes on the foam roller. These are very inexpensive and I just roll out my middle back (crack-crack-crack), my IT bands on the outer thighs, my hamstrings and my hips.

Static stretching fell out of favor a while ago, but I like targeting tight areas of my body. Almost always, I find my hip flexors, hamstrings and upper back need a few minutes of relaxing into the stretch.

a few swings, a couple of goblet squats and a few strides (a few sprints that I describe as “start off slow and taper off,” just some easy gliding sprints at maybe three-fourths exertion to really top off the effort.

Bench Press

Grab a heavy pair of kettlebells or dumbbells and lie facedown on a bench, resting the weights on the floor. Pull the weights up toward your rib cage, squeezing your shoulder blades together at the top for a second. From a bird’s-eye view, your torso should resemble bat wings.

If I had to pick the single best lift to teach the athlete to provide lean body mass, I would choose the one-arm press.

Get down on your hands and knees. Raise one arm to parallel. Point the arm out straight in front and extend the opposite leg to the rear. Hold it. Repeat to the opposite side.

A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next. The barbell only leaves your hands or touches the floor after all of the lifts are completed.

The Lean Body Mass Complex Row Clean Front squat Military press Back squat Good morning If the workout calls for eight repetitions, you need to do eight rows, followed by eight cleans, then eight front squats and so on. Do NOT load up the bar the first few times through—trust me, this is a bad idea.

So, let’s at least agree to avoid the Evil Axis of Foods— 1. Soft drinks—some argue even sugar-free drinks cause an insulin surge 2. Candy bars, candies, candy-coated, sugar-coated, sugar-filled…by God, grow up and eat food! 3. Chips, cookies and all the cardboard carbs