Learnings from Mass and Strength Holiday
Last week a client and myself completed Strength and Mass Holiday. This is a program designed by famous German Strength Coach Wolfgang Unsoeld. The goal of the program is for the trainee to put on weight and strength quickly. The program is 10 sessions across five days. It is not for the faint hearted. If you need to put on some kilos of muscle and increase strength though then this could be your answer however.
I have completed intensive blocks of lifting before similar to this but this is the most comprehensively I have followed the nutrition protocol (as did my client) with a given program. The nutrition protocol is more food than most people are used to eating.
We started Monday morning as the plan suggested and finished Friday afternoon. The sessions were maximum of 60 minutes but with a lot of volume, especially considering all sets had long eccentrics to increase time under tension of the muscle.
Most days we both felt good, with the only exception Wednesday. During the second session I felt completely flogged and wasn’t too sure how I would bounce back for the next morning let alone get through the session on hand.
• Doing something that questions your mental and physical strength sometimes is a good thing. When you do it with another person it’s an even better experience.
• When you have a decent training age squats don’t tax you nearly as much as deadlifts. We did 58 sets pretty heavy sets across the week and there was very little muscle soreness from them.
• Eating enough for people that want to put on muscle aggressively should be just as hard as training. Eating 7 eggs or a bowl of rissoles at 430am was tough – but part of the process.
• When you are strength training effectively and progressively there is such a massive adaptation that the body wants to go through. If you don’t feed it there will be no positive effect.
• Being on a clock and aiming to keep our sessions under the hour meant more focused training and less time fluffing.
We kept our data very simple. We both weighed in Monday Morning pre training and weighed in again 7 days later at the same time. My client’s weight started at 80.1kg and finished at 81.9kg. My weight started at 95.8kg and finished at 97.7kg. We both gained close to 2kg. Unfortunately we did not complete any skinfolds or scans to get a more accurate picture of fat versus lean mass. I will definitely do this next time. We are both very happy with the result on the scales and I know I definitely feel just as lean if not leaner than before.
From here I plan to go back to moderate volume and intensity training over the next month or so with my lifting and capitalise on some good strength gains. I will be opening up a few spots in the future to complete the program at The Wild Movement for motivated individuals. Keep an eye out for this.
Thanks for reading and I would love to hear any questions you have or you can check out the Ebook from Wolfgang Here.