3x5 Wall Squat
3x5 Goblet Squat @ 35#
5x5 SL Squat @ 20” Box
Work up To Heavy Back Squat
5x25 Back Squat @ ~50% 1RM
Full Rest between sets
30x Lunge (15 each side) + 30sec Wall Sit
Notes:Back Squat, Lunge, Wall Sit:
A session from the newest program posted entitled "Mass Gain"
We just made our "Mass Gain" program available to limited members. You may find it in the Training section. Here is the write-up from that program:
"We 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 in 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.
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."