Training

Simple Guide to Mass Building and Ebook


Written by

An Expert In Mass Gain

At Juggernaut, I have the great opportunity to work with athletes from junior high through the pros and one of the most common goals shared by my younger athletes is, I need to gain weight. I consider myself to be an expert mass gainer, at the age of 14, a freshman in high school, I played football at 5-8 175 pounds; at 17, my senior year, I played at 6-0 270; currently at 25, I stand 6-1 325. On a nearly daily basis, I hear from some skinny high school kid how they can’t gain weight and my response is always the same, “eat more”, which is normally met with “I eat so much”. Well their understanding of ‘so much’ usually means a bowl of cereal and piece of fruit for breakfast, sandwich and chips for lunch and whatever mom makes for dinner, with their whole day maybe coming in at a whopping 1500-2000 calories. That just isn’t going to cut it for a high metabolism kid who practices 2 hours a day 5-6x per week and trains another 3-5x per week.

This 5-8 175 pound 14 year old version of myself had yet to realize the tremendous benefits of lots of quality, whole foods and simple, heavy and consistent training.
Eleven years, 5 inches and 150 pounds later; the performance benefits of basic training and quality nutrition, have manifested themselves into a number of notable athletic and strength accomplishments.

Keeping It Simple

The other pitfall that many young athletes fall into when they are trying to put on muscle is a lack of attention to the big exercises. They get on YouTube and see bodybuilders doing isolation movements and don’t realize that those physiques were built with a foundation of complex barbell lifts and the isolation movements are just the icing on the cake. Put the bar on your back and in your hands if you want to get big.

Currently I have a group of several high school freshmen football/lacrosse players that just began training with us after the finish of their lacrosse season. These guys are a talented group of athletes and play for some very prominent programs but face many of the same issues many 15 year olds do, mainly they are skinny and don’t eat enough. These guys are all ranging from 5-10 to 6-2 and 155 to 180 pounds and are looking to put on 10+ pounds in the next 9 weeks that they have off between the end of their lacrosse seasons and the start of their school’s summer football program. From a strength standpoint they all bench 165-205 pounds and squat 185 to 245; when you are dealing with athletes who have low preparation levels like this it is of paramount importance that they train with high frequency so they can learn proper movement patterns. Also, they haven’t been exposed to any solid programming before and have never done any true speed work (only conditioning that their coaches think is speed work). Below is an overview of the 9 weeks of training they will be doing with me and the dietary guidelines we will try to adhere to. At the bottom of this article Juggernaut Members can download this plan in an Ebook format, FREE.

 9 Week Training Plan

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Day 1Week 1Week 2Week 3
Sled Sprints10×10/15/20yds3x6x20yds4x4x20yds
Various Jumping Drills4×3 each5×3 each6×3 each
Front Squat8×5 at 60%-45 sec rest8×3 at 67.5%-75 sec rest3×5 at 50-60%
Floor Press8×5 at 60%-45 sec rest8×3 at 67.5%-75 sec rest3×5 at 50-60%
RDLs5×155×125×10
Blast Strap Rows5×155×125×10
Situp and Press3×203×153×12
BB Twists3×15/153×12/123×10/10
Day 2/4
Explosive Medball Throws2×10 each2×8 each2×6 each
Upper Back-Shoulders/Hip Mobility3×15/3×103×12/3×103×10/3×10
Biceps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Traps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Triceps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Neck/Hip Mobility3×20/3×103×20/3×103×20/3×10
Prowler Tempo Circuit2×6 rounds2×8 rounds2×10 rounds
More Abs30 sec on/30 sec off x6 rounds30/30×8 rds30/30x10rds
Day 3
Sled Sprints10×10/15/20yds3x6x20yds4x4x20yds
Various Jumping Drills4×5 each5×5 each6×5 each
Back Squat10×5 at 60%-45 sec rest10×3 at 67.5%-75 sec rest75%xAMAP
Board Press6×5 at 60%-45 sec rest6×3 at 67.5%-75 sec rest3×5 at 50%
Neutral Grip Chins5×6-85×8-105×10-12
Back Extensions5×155×125×10
Ab Wheel3×103×123×15
DB Side Bends3×15/153×12/123×10/10
Day 5
Sled Sprints10×10/15/20yds3x6x20yds4x4x20yds
Various Jumping Drills4×4 each5×4 each6×4 each
Bench Press10×5 at 60%-45 sec rest10×3 at 67.5%-75 sec rest75%xAMAP
Box Squat6×5 at 60%-45 sec rest6×3 at 67.5%-75 sec rest3×5 at 50%
Chest Supported Rows5×155×125×10
Reverse Hypers5×155×125×10
Situp and Press3×203×153×12
BB Twists3×15/153×12/123×10/10

Notes:

-Sled Sprints are all done with full recovery. The sprinting these weeks will be pretty high volume and aimed at giving them enough reps to begin to correct their technical errors and increase their capacity to do high intensity speed work.

-Our primary lift (bench/squat variations) are based on the Inverted Juggernaut Method but will utilize slightly shorter rest periods since the athletes are using such light weights at this point.

-Prowler Tempo Circuits are used to increase the athletes aerobic capacity and are key to improving their fitness, promoting recovery and eventually increasing their alactic capacity. These circuits are also a great way to get them more volume in on basic movements. To do a prowler tempo circuit the guys will push an unweighted prowler down and back 20yds each way and then perform either 10 pushups or 20-30 abs.

These first 3 weeks will do a great job of building up the athlete’s work capacity, putting on some muscle and hone their technique on our foundational movements. Over the next 3 weeks, we will increase the intensity of all their work (sprints, jumps, throws, primary lifts) as they will now be capable of higher outputs. Since recovery will come at a greater premium now that intensities increase, the floor/board presses and front/box squats will become more supplementary in nature.

 

Day 1Week 1Week 2Week 3
Free Sprints3x6x20 yds4x4x20 yds5x3x20yds
Reactive Jumps for Distance4×35×36×3
Drop Pushups4×25×26×2
Bench Press5×5+ at 55-75%5×3+ at 60-80%65%x5, 70%x4, 75%x3, 80%x2, 85%x1+
Box Squat3×5 at 55-75%3×3 at 60-80%65%x5, 75%x3, 85%x1
RDLs4×124×104×8
Blast Strap Rows4×124×104×8
Situp and Press3×123×103×8
BB Twists3×12/123×10/103×8/8
Day 2/4
Explosive Medball Throwsx10 eachx8 eachx6 each
Upper Back-Shoulders/Hip Mobility3×15/3×103×12/3×103×10/3×10
Biceps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Traps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Triceps/Hip Mobility3×15/3×103×12/3×103×10/3×10
Neck/Hip Mobility3×20/3×103×20/3×103×20/3×10
Prowler Tempo Circuit2×10 rounds2×10 rounds2×10 rounds
More Abs30 sec on/30 sec off x10 rounds30/30×12 rds30/30x14rds
Day 3
Reactive Change of Direction Drills20 reps total15 reps total10 reps total
Reactive Jumps for Distance4×35×36×3
Drop Pushups4×25×26×2
Front Squat3×5 at 55-75%3×3 at 60-80%65%x5, 75%x3, 85%x1
Floor Press3×5 at 55-75%3×3 at 60-80%65%x5, 75%x3, 85%x1
Neutral Grip Chins4×104×84×6
Back Extensions4×104×84×6
Ab Wheel3×103×103×10
DB Side Bends3×12/123×10/123×8/8
Day 5
Free Sprints3x6x20 yds4x4x20 yds5x3x20yds
Reactive Jumps for Distance4×35×36×3
Drop Pushups4×25×26×2
Squat5×5+ at 55-75%5×3+ at 60-80%65%x5, 70%x4, 75%x3, 80%x2, 85%x1+
Board Press3×5 at 55-75%3×3 at 60-80%65%x5, 75%x3, 85%x1
Chest Supported Rows4×124×104×8
Reverse Hypers4×124×104×8
Situp and Press3×123×103×8
BB Twists3×12/123×10/103×8/8

Notes:

-Free sprints are much more taxing to the body because of the higher velocities being achieved so we will only perform them 2x per week.

-As the intensities of the primary lifts increase we must reduce the volume of the assistance work because the body can only handle so much work.

Through these 3 weeks of training the athletes will experience tremendous increases in their alactic power, maximal strength and inter/intramusclular coordination. They are now 3 weeks away from the start of the school’s summer camp where they will be doing football drills, 7 on 7, scrimmaging and a great volume of running. To prepare them for that we will now shift our focus from alactic power development to alactic capacity. Since the athletes are still relatively weak, they can continue lifting at a high intensity without risk of overtaxing their system, we will however move the board/floor press and front/box squat to an even more supplementary role, but will still include them as frequent exposure to compound movements will still greatly benefit young athletes like this.

 

Day 1Week 1Week 2Week 3
Positional Start Sprints2x4x15-35yds depending on position2x5x15-35yds depending on position2x6x15-35yds depending on position
Reactive Change of Direction Drills2×4 reps2×5 reps2×6 reps
Prowler Push+Sprint2x4x5+10-15yds2x5x5+10-15yds2x6x5+10-15yds
Prowler Explosions2x4x3 pushes2x5x3 pushes2x6x3 pushes
Reactive Jumps for Distance2x4x2-4 jumps depending on position2x5x2-4 jumps depending on position2x6x2-4 jumps depending on position
Explosive MB ThrowsX5 eachX5 eachX5 each
Bench PressUp to 3×5 at 75-85%Up to 2×2 at 85-92.5%Up to 1rm
Front Squat2×6-Submaximal2×5-Submaximal2×4-Submaximal
Any Type of Row/Pullups3×123×103×8
Any Type of Hip Extension3×103×83×6
Situp and Press2×122×102×8
BB Twists2×12/122×10/102×8/8
Day 2/4
Prowler Tempo Circuit2×10 rounds2×10 rounds2×10 rounds
Day 3
Positional Start Sprints2x4x15-35yds depending on position2x5x15-35yds depending on position2x6x15-35yds depending on position
Reactive Change of Direction Drills2×4 reps2×5 reps2×6 reps
Prowler Push+Sprint2x4x5+10-15yds2x5x5+10-15yds2x6x5+10-15yds
Prowler Explosions2x4x3 pushes2x5x3 pushes2x6x3 pushes
Reactive Jumps for Distance2x4x2-4 jumps depending on position2x5x2-4 jumps depending on position2x6x2-4 jumps depending on position
Explosive MB ThrowsX5 eachX5 eachX5 each
Floor Press3×6-Submaximal3×5-Submaximal3×4-Submaximal
Box Squat2×6-Submaximal2×5-Submaximal2×4-Submaximal
Traps2-3×8-122-3×8-122-3×8-12
Shoulders2-3×8-122-3×8-122-3×8-12
Arms2-3×8-122-3×8-122-3×8-12
Neck2-3×8-122-3×8-122-3×8-12
Ab Wheel2×122×102×8
DB Side Bends2×12/122×10/102×8/8
Day 5
Positional Start Sprints2x4x15-35yds depending on position2x5x15-35yds depending on position2x6x15-35yds depending on position
Reactive Change of Direction Drills2×4 reps2×5 reps2×6 reps
Prowler Push+Sprint2x4x5+10-15yds2x5x5+10-15yds2x6x5+10-15yds
Prowler Explosions2x4x3 pushes2x5x3 pushes2x6x3 pushes
Reactive Jumps for Distance2x4x2-4 jumps depending on position2x5x2-4 jumps depending on position2x6x2-4 jumps depending on position
Explosive MB ThrowsX5 eachX5 eachX5 each
SquatUp to 3×5 at 75-85%Up to 2×2 at 85-92.5%Up to 1rm
Board Press3×6-Submaximal3×5-Submaximal3×4-Submaximal
Any Type of Row/Pullups3×123×103×8
Any Type of Hip Extension3×103×83×6
Situp and Press2×122×102×8
BB Twists2×12/122×10/102×8/8

 

Now that we have laid out the training, basic and full of compound movements and bodybuilding accessory work, that will help these young athletes grow bigger, stronger and faster, let’s take a look at what will really help them put on the pounds: nutrition.

 

Juggernaut’s 2012 college bound football class, which includes some of the top players in the nation, are a testament to the effectiveness of this type of training and diet. As a group they have averaged an increase of 13 pounds of lean body mass, 63 pounds in the bench press, 109 pounds in the squat and reduced their 40 yd dash times by .27 seconds. 

Nutrition

Young athletes face a number of issues when trying to follow a nutrition plan that older ones usually do not. 1) They are at school all day and wont have access to things like microwaves, 2) They don’t drive/have any money so picking up food is mostly out of the question, 3) They, for the most part, are pretty limited in their cooking abilities, so things need to be basic. To overcome these issues we need to provide them with dietary guidelines that can accommodate their schedule cause while it may be good in theory to have a 15 year old high school football player eating 10 oz of grilled fish and 2 cups of steamed veggies for lunch, it isn’t realistic, and if the plan can’t be effectively executed, it won’t be followed.

While these guys have pretty significant weight they are trying to gain, we want it to be as clean as possible so we will follow a carb cycling routine with them but won’t be overly concerned with keeping things too strict. The schedule will be Days 1/3/5-High, Days 2/4-Medium, Days 6/7-Low. Let’s look at a breakdown for each day…

 

High Carb Day

Meal NumberFoods/Quantities
13 Whole Eggs scrambled with spinach and cheese, 2 Pieces of Toast with Jam, 2 Packets of Instant Oatmeal, 1 Glass of Milk
2Whey protein and creatine mixed with water, 1 Piece of Fruit
32 Turkey Sandwiches on Quinoa Bread, 1 Piece of Fruit, 2 Cartons of Milk
4 (Pre Training)2 Slices of Quinoa Bread with Honey or Jam
5 (Post Training)Whey protein and creatine, 1 Piece of Fruit, drink the shake first
610-16oz of lean meat (chicken, fish, steak), 1-2 cups of rice/pasta/potatoes, large serving of green veggies, 1 Glass of Milk
7Juggernaut Muscle Growth Formula blended with chocolate milk, oats, and banana

Medium Carb Day

Meal NumberFoods/Quantities
14 Whole Eggs scrambled with spinach and cheese, 2-4 strips of turkey bacon, 1 Glass of Milk
2Whey protein mixed with water, 1 Handful of trail mix
31 Large Spinach Salad with 6-8oz Turkey or Chicken, 1 Handful of Trail Mix, Olive Oil Dressing
4 (Pre Training)2 Slices of Quinoa Bread with Honey or Jam
5 (Post Training)Juggernaut Muscle Growth Formula, 1 Piece of Fruit, drink the shake first
610-16oz of lean meat (chicken, fish, steak), 1-2 cups of rice/pasta/potatoes, large serving of green veggies, 1 Glass of Milk
7Juggernaut Muscle Growth Formula blended with chocolate milk, oats, and banana

Low Carb Day-

These will occur on the weekends so they will have more flexibility in what they can eat

Meal NumberFood/Quantities
14 Whole Eggs scrambled with spinach and cheese, 2-4 strips of turkey bacon, 1 Glass of Milk
2Juggernaut Fat Loss Formula mixed with water, 1 Handful of trail mix
310-16oz of lean meat, large serving of green veggies, 1 glass of milk
4Juggernaut Fat Loss Formula, 1 Handful of Trail Mix
5Same as Meal 3
6Whey protein mixed with milk and 2 tbsp of Peanut Butter

Gaining quality lean muscle mass is simple, notice that there is a BIG difference between something being simple and being easy. This plan isn’t complex or fancy, hence it is simple, but it will require great dedication, planning and hard work, so it isn’t easy. Follow this plan or create a similar one for your athletes and watch them grow and improve.

Juggernaut Members, CLICK the cover above to download your copy of the Simple Guide to Mass Building 

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CLICK HERE to become a Juggernaut Member today to access the rest of this article that includes the 9 week training template, Daily Meal Plan, and FREE Mass Building ebook for Juggernaut Members!

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