Allow 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.'
He did well enough but during a visit here, after we had been discussing the somatotype issue, Rob asked him if he needed to put on some weight. A bit of internet surfing suggested he should bulk up from 165 to at least the low 180s -- doing so without losing any speed or, in fact, increasing speed. So, 'gain the muscle and learn how to use it.' The plan requires seven weeks: four weeks of work, a recovery week, then another two weeks of work and feeding.
The experiment worked well. He stacked on some weight, and got faster, jumped further and threw better. In fact, he's too fast now so the coach put him back on the track.
In his own words:
"It was always hard for me to gain muscle mass even when I was eating over 5,000 calories a day. But utilizing the 10x10 protocol and the recovery tools and methods I learned from the seminar at Gym Jones, I was able to recover adequately enough to gain meaningful and useful muscle mass even though I was training to failure most days. During the block I went from 165# to 178#.
The added muscle mass has helped all of my lifts since I started the protocol in June. I can jump on higher boxes, my deadlift increased from 425# to 445# (2.5x bodyweight), and my 500m row time improved from 1:27.1 to 1:25.1 since I started the plan. I was a little nervous about putting on some extra muscle mass because it is extra weight to carry (you must carry your engine). But in my case, having a bigger engine that makes a lot of horsepower has been beneficial for me. This is mainly due to the fact that I don't have to carry the engine very far (a maximum of 200m in my case) and the additional power works very well in the short sprinting events.
Even without specific technical and speed work during the period my 40yd dash time improved from 4.68 to 4.56 and fine-tuning should provide further speed. My 200m time went from 23.71 to 23.1, again without specific work, and I equalled my broad jump PR. I haven't tested the 100m but I will. Also, without much technical work on my long jump, I was able to match last season's indoor personal best at our opening track meet. I had more explosion off the board and by adjusting the technical aspect, I should be able to jump great distances this season."
This program is fairly intensive, requires a long history of training, and a big work capacity. It is not for the begginer and also not just for putting on weight. This program is best used to train for a specific sport where speed and size are good prederminants of success.
This program also requires a large commitment to diet and recovery. You need to engage in a lot of recovery practices (ice bath, foam roller, etc) and also eat a lot of food.
Program written by Rob "Maximus" MacDonald, GM & Training Director at Gym Jones.
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