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Mass Made Simple (English Edition) [Kindle Edition]

Dan John
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Kurzbeschreibung

What does it take to build solid power and size? Gaining lean body mass is the Holy Grail and the Lost City of Gold and the Atlantis of bodybuilding. It gets talked about a lot, but few seem to unlock the secrets. In the past few decades, Dan John, author of the bestseller, Never Let Go, has found the key to this enigma-It is based on a few principles, a few days a week in the gym and a few key movements.

It sounds simple because it is simple. But don't let simple fool you. This isn't easy. Set aside six weeks, prepare a gym bag to stock with food and enter the world of attaining lean body mass with Dan John as your guide.

Note: The print version of this book is spiral-bound, with the final 42 pages being a typeset training log with the exercises organized to match each workout in the book. In this electronic version, when you get to what would be page 121 in the print book, you'll be given a link to a printable PDF version of the training log pages.

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Die hilfreichsten Kundenrezensionen
4 von 4 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Alles andere als simpel 7. November 2013
Von Krypto
Format:Kindle Edition|Verifizierter Kauf
Ich gebe dem Programm auch 5 Sterne. Es ist ein Programm, das den irre führenden Titel trägt: "Mass Made Simple".
Mit simpel/einfach hat es nun wirklich nichts zu tun. Im Gegenteil: es ist verdammt hart. Was einfach ist sind lediglich die Prinzipien, die sich hinter dem Programm verbergen. Ich würde sogar sagen, dass es so hart ist, dass es die wenigsten schaffen. Discopumper sollten sich erst gar nicht dran versuchen. Richtig schwer wird es für schwere Jungs, die ab Trainingseinheit 9 50 Kniebeugen mit ca. 100 Kilo im Nacken raus hauen sollen. Die sollen das Ziel haben 50 Wiederholungen am Stück zu schaffen. Vorher kommt aber noch Bankdrücken, einarmiges Standdrücken, ein paar leichte Übungen und so genannte Komplexe.
Was ist ein Komplex? Du machst ein paar Übungen, ohne die Hantel ab zu setzen:
5 x rudern +
5 x umsetzen +
5 x Frontkniebeuge +
5 x Militay Press +
5 x Nackenjniebeuge +
5 x Good Mornings.

Das ganze drei bis fünf Mal.

Danach pfeifst du wie ein Vögelchen und es warten die Kniebeugen auf dich: hau 50 Stück raus mit deinem eigenen Körpergewicht auf den Schultern.Du musst nicht 50 am Stück machen. Du musst aber 50 mit so wenigen Sätzen wie möglich machen.
In meinem zehnten Training sah das so aus: 105 Kilo x 21, x 15, x 14.
Vorher waren noch die Komplexe. Davor war Bankdrücken und Military Press!
Ich bin begeistert von den Erfolgen. Eins kann ich aber sicher sagen: für den normalen Muckibudengeher ist dieses Programm viel zu hart.
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3 von 3 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Einfach und effektiv 28. August 2012
Format:Kindle Edition|Verifizierter Kauf
In diesem Buch wird beschrieben, wie es geht. Der Titel ist Programm. Dan John, ein sehr erfahrener Athlet gibt uns ein simples Programm für sechs Wochen, in denen tatsächlich die Muskeln so stark wachsen, dass man es kaum glaubt. Denn so viel Zeit verbringt man während dieser sechs Wochen gar nicht im Gym: Alle drei Tage 45 bis 60 Minuten führt man die wirklich simplen Übungen aus. “Weniger ist mehr” bewahrheitet sich hier vollkommen.
Neben den Übungen gehört zu dem Programm auch die Ernährung. Von Woche zu Woche werden hier Veränderungen vorgenommen, so dass man feststellen kann, was einem hilft und was nicht.
Ich selbst habe das Programm grade beendet und bin beeindruckt, was für Ergebnisse in sechs Wochen möglich sind. Ich habe viel Fettgewebe verloren und einiges an Muskelmasse gewonnen.
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5.0 von 5 Sternen Exelent! 26. Juni 2014
Format:Kindle Edition|Verifizierter Kauf
Old School training ich liebe es und Dan ist einer der alten Schule wunderbar beschrieben in allen Einzelheiten mit Ernährungsplan und ein paar Tips für leben.
Eisenerz was willste mehr!
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5.0 von 5 Sternen gutes Buch 19. März 2014
Von lean mass
Format:Kindle Edition|Verifizierter Kauf
Sehr hilfreiche Tipps und umgangssprachlich. Ich kann es nur empfehlen. Trainingsplätze inklusive, also wer einfache Pläne brauch zum wachsen, dann zu schlagen
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23 von 23 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Simple, Not Easy, Very Effective 7. Oktober 2012
Von Brian - Veröffentlicht auf Amazon.com
I just finished MMS. It was a huge success for me. I put on 10lbs of lean mass and got much much stronger. I have always been quite weak, and the first workout of 30x95 was a max for me. I didn't know how I was going to do it twice three days later. I ended up being fine and every workout felt like significant progress. I wanted to share some of the insights I have come up with from the experience.

A little background for reference:
Age: 25
Training Age: 2.5 years
Height: 6'2"
Starting Weight: 192lbs
Max Starting Back Squat: 225x2
Max Starting Bench: 185x1
Max Starting Press: 135x1

The final results were:
Weight: 202lbs
Back Squat: 205x30
Bench: 215x1
Complex: 2 reps at 125

Other relavent information:
Diet was paleo except for the protein shakes. I never missed a workout. I missed supplements and shakes 3 times in the 6 weeks. I always trained alone. I wouldn't have thought the last one mattered much, but thought more about it after reading the link on the Dan John blog recently.

As far as I'm concerned, any one of those numbers would have qualified for success, but the group is very satisfying.

Now for what I learned:

Complexes are key to making the gains lean. Along with their value in adding upper body mass, they keep the heart rate up to burn fat. The high rep complexes in the first part of the program were sometimes the hardest part of the workout. As the weight went up and the reps went down, the stress on the lungs and heart went way down, but my arms held me back in the pressing. I really enjoyed the complexes and will continue with them regularly.

Pressing takes a lot of reps. Like a lot people, overhead pressing has always been very difficult to me. Progress was very slow, but doing 30ish reps of bench and 20-30 reps of single arm presses added a lot of strength in those movements.

Warm ups and rest periods matter. In the past, I have done as little warm up reps and exercises as possible. With the stress involved in this program, I took the warm ups very seriously and used them to my advantage. I foam rolled and stretched every workout and never had a injury. I wouldn't expect anything major, but I didn't even have a twinge anywhere. As the weight went up in the pressing and complexes, the rest periods really started to matter. At first I was disappointed because they extended the workouts, but as my strength went up as I started training smarter, I discovered their value.

Size happens in clothes before the scale. All of my clothes are nearly too small with just 10lbs of mass gain. I feel like a completely different person even though not much has changed.

High rep squats burn out the mind and the back before anything else. I always quit the "to 50" sets when I thought I couldn't take the pain in my back any longer. I never worried about missing a rep, but resting with the bar on my back took as much out of me as the actual movement. I think my back turned out to be my most obvious weakest link. I will be focusing on back strength a lot in the near future.

When you are eating "clean" 3,000 calories is a lot of food. I never checked calories until the program was over because I was always eating as much as I could. I was shocked to find that even with the prescribed shakes, I was under 3,500 most days. I stayed with the paleo diet because it has kept me so healthy and I noticed major differences when I eat grains or dairy. I can see how valuable peanut butter and jelly sandwichs are though. When I recommend this program, I will make sure to say they are worth it if size is the goal.

Fiber helps.

I kept a lot of notes and have been writing a lot more since I completed the program. I think I learned a lot about myself and training from the past six weeks, but I expect to learn a lot more in the near future. Thanks for providing such a great program. Like most programs, when you DO them, they work.

Time to make a simple program to hit my weak points....
22 von 23 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Mass Made Simple - how I put on 28 pounds in 6 weeks 3. Januar 2012
Von owen brown - Veröffentlicht auf Amazon.com
Format:Kindle Edition
MY Mass Made Simple results:

Weight - 28 pound gain, from 159 to 187. For me a 2 stone gain is absolutely incredible, been skinny all my life, this program puts weight on skinny people, if it worked for me it will work for you. I've put some fat on, but a hell of a lot of the weight is muscle. I can no longer wear boxers that dont stretch, I've outgrown all my work trousers (thighs and bum far too tight, waist a little tighter, but not too bad). Arms a lot bigger, pecs, shoulders and especially traps all noticably bigger. The only part of my upper body that hasn't got that much bigger are my lats, but my mid back (rhomboids, traps nd erecr spinals) look bigger and thicker. My whole torso just feels more solid now too, I feel that if I did the velocity diet for a month you'd actually see some abs, as opposed to looking like a malnurished refugee!

Strength:
Bench press - did a bench lifetime pb of 90kg last week, if I tested it today I'm positive I would get to 95. First workout I found 60x5 really challenging, last workout I did 5 triples on 80, if I tested it today I'm positive I would get at least 5 good reps in, so an increase of 20kg in 6 weeks.

Complexes - loved doing these,I slightly regret not pushing the weight up a little, but on reflection the weight selection was propably spot on for my strength levels. Next time I do mms (and I definitely will) I'll make sure I'm strong enough to handle bigger weights on these, they give you a ton of time under tension, great for mass building.

Batwings - I'll do these for the rest of my life. I've got a typical skinny guy kyphotic posture, I'm sure thst doing these is starting to make me look better.

One arm presses: I used a 20kg kettlebell for every workout except one, where i used a 24kg. 20 was ideal for me, but the 24 now feels a lot easier. If I was going to do the rite of passage, I think I would fly through the ladders using the 24 right now.

Bird dogs - not sure why I was doing then, but if Dan John and Stuart McGill says do them well I do them!

Squats - felt like I made some amazing progress. Missed the last workout but I dont think I would have been able to do 50 reps bodyweight nonstop. Will make sure I do it next round. The body adapts quickly to high rep squats, both in size, strength and endurance, enjoyed doing them, but also absolutely dreaded doing them. Clothes just look better on me now, and I look like I've actually got a butt for a change.

Recharge - didn't train every recharge dy, but when I did I always felt better for it. Some light goblet s and swings probsbly ideal.

Food - ate like a pig. gained lots of weight when eating pbj sandwiches, stopped gaining when when I didn' - they work, just get en down. The key was buying really nice fresh bread every day - dont make lots in advance as the bread will go stale, and they wont be as easy to eat. Just go for it, if you like it, eat it. I ate TONS of fat, 9 sausages once in a morning break, you need fat to puton weight, just eat it. Tried to go easy on refined sugar, but didn't worry too much about it.

Tweaks - morning and bed protein I will do forever. I'll probsbly think hsrder sbout pre and post workout nutrition in future, creatine I will probably quit - good gains but I think it makes me all puffy, I'll chsnge one thing at a time in future, to see what effect things have.

Tips - the workouts are hard but enjoyable. Train with a partner, if my buddy wasn't there, I know I would have skipped one or two things some days, but with his beady eye counting reps and sets, there was no way!

Conclusions - if you need to put weight on, you need to do Mass Made Simple
18 von 20 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Awesome workout for all 29. Juni 2011
Von AzCodito - Veröffentlicht auf Amazon.com
Verifizierter Kauf
I am a firefighter and have been looking for a book to guide me through a simple weight program. I was excited when I found this book. A few guys on B shift were well into the program and I wanted to drink the kool-aid. The shipping was fast and I started the workout the following Monday.
Dan has been there and done that. More than half the book is Danfs theory on life and working out and is a joy to read. Bench, press, complex and high rep squats. Thats it. It sounds simple but I canft tell you how many times Ifd finish up the complexes and be looking at the high rep squats and want to go running home to mommy.
I am 6f1 I stay in shape with crossfit/weight lifting at the station and at home but Ifm no rock star in the gym. Starting out I weighed 215lbs. I now weigh 225lbs and the majority of it is in my legs and chest. If you are in shape this workout will put good weight on you. If you are new to working out this is a real good workout to start with. It will lean you up and put good size on you. Donft worry you wonft turn into the Hulk or become muscle bound.
Stick to this workout for the 6 weeks and you will see results. Dontf think you know more than Dancbecause you donft!!!! Donft change things, cheat or puss out. Stick with it!!!

Good luck and happy squatting
11 von 11 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen A 6 week prescription of bulking 10. Februar 2012
Von Shon - Veröffentlicht auf Amazon.com
Format:Kindle Edition|Verifizierter Kauf
Intertwined with Dan John's wonderful sense of humor, Mass Made Simple is a 6 week prescription to gaining bulk. The premise behind it is high rep squats and barbell complexes. You also try new dietary changes one at a time to see what works for you and what doesn't. A great read and guide which I keep referring back to as I go through the program. Even if you don't complete the program, there are a lot of great tips on how to approach strength and fitness training.
8 von 8 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Best thing you can do for yourself. 3. März 2012
Von Quig - Veröffentlicht auf Amazon.com
My assessment of Mass Made Simple:

Before:

I started the program weighing 205 lbs, with fairly poor body composition. I had and probably still have, but to a lesser degree, visible asymmetry in my shoulders. On the test lifts, I bench pressed 90kg (198 lbs) for 4 reps, and needed assistance on the 5th. I one arm pressed a 62 lb kettlebell for 3 comfortable reps on day one of Summary:

After:

I finished the program weighing 212 lbs with significant muscle gain and fat loss. My asymmetry is mostly gone (thank you bat wings). I set a one rep max on the bench press at 264 lbs, and probably had more in the tank. I didn't do a 1rm test prior to the program, but would speculate this represents a 40 or 50 lb gain. I'll see in the coming weeks. I was able to perform, on both sides, 2-3-5 reps in the one armed press with an 80 lb kettlebell. As a side bonus, I Olympic lifted maybe twice during the program on recharge days, and today, one week after completing the program, snatched 209#, a 17# personal best.

Summary:

MMS is a great read (one sitting for me), and an excellent program. I learned more about how my body works and what it responds to from these 14 workouts and the accompanying nutritional experimentation than I could have ever learned from a book. Although the gains I made were good, I think what it better is the training "springboard" this has been and the foundation it has laid for future growth. I feel much more capable of making good gains in the coming weeks, months, and years than I ever have before. MMS gave me direction, and really huge legs to take me in that direction.

If you are considering this program, then you need to do it. Whatever you're doing now is not as good for you as Mass Made Simple. I wasted a lot of time with other programs, or even worse, my own programming. This is an unbelievable workout with absolutely endless benefits. I can't rate this highly enough.
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