In June this year I began on an experiment to increase my fat free mass (FFM) over 200 lbs.
I want to compete in some world level strength contests in the coming year, and frankly I need to be bigger to throw down with the huge men who are competing in these events.
The equation for more beef has been around for a while, if you didn’t know it here you go
- Big movements using many joints
- Big weights used in the movements
- High amounts of volume for the selected movements
- Done as quickly as safely possible to have a high density
- Increased macro nutrients and calories
- Increased sleep
There are more than this, but these are the 6 top bullets which most experts can agree upon. When I say expert I am specifically talking about people who have actually added lean mass to their body, not just those who speak/write about it. BTW it would be prudent for you to ask someone exactly how much mass they have added over the last few years before you listen to them for your own program. Had I taken that advice about 5 years ago I would be in a different boat right now. A bigger boat.
I only have two minor factors working against me. #1 is my sport season is currently under way, but that is not that big of a deal. I have one meet per month for the next 5 or 6 months. Prior to a meet my volume drops sharply and I have to use caution to not take any risks which could derail my season. #2 is I hate to cook, and truthfully I kind of hate to eat. I eat once a day most days at this point. Eating is a bit of a pain in my ass, if I could figure out a way to not have to fuck with it I would be a lot happier. I am picky, and I really don’t like too many meals besides steak and chicken and some shellfish. I’m a big fan of a one tier food pyramid, one with a bunch of critters to eat. That will be saved for another day.
Rather than cover all details here, I will summarize the summer as follows: I do a lot of volume, often. I currently train 6 days a week, with 4 of them being squat days. I also do some form of deadlift daily, and some kind of pressing movement daily. This is on top of the 6-15 grip movements I will do to include grippers, pinching, support work, levering, and contra specific drills. Most months my training volume ramps over 900,000 lbs lifted.
Being a person who believes performance goals are to be meshed with aesthetic goals as often as possible, I set up some new goals relating to my new favorite movement- The Safety Bar Squat.
Goal #1 is increase my 1 rep maximum to 500 lbs
Goal #2 is squat 400 lbs for 100 reps in under 25 minutes.
Goal #3 is squat 250 for 50 reps in one set.
In many ways these are completely arbitrary numbers, they sounded good and they sound attainable fairly fast. As you can see these three goals address the points of bullets 1-4 in the hypertrophy equation.
It is not a secret, move up your squat and all other lifts will be stronger.
The back squat produces some of the highest systemic stress to the body as well as massive local stress to the biggest muscles of the body. High volume squatting is associated to a positive increase in various hormones which are associated to hypertrophy.
As requested by several people I filmed my sets from today, 253 lbs for 108 reps in 28 minutes and 17 seconds. I speed the video up to 300%, so in the event anyone actually cares enough to view the reps it will be much faster this way.
So what have I noticed so far?
Here are some numbers
5 June 2011
- Body weight 219 lbs
- Total inches 220
- Body fat 12.8%
- Fat Mass 28 lbs
- Fat Free Mass 191 lbs
19 August 2011
- Body weight 219 lbs
- Total inches 220
- Body fat 11.6%
- Fat Mass 25.4 lbs
- Fat Free Mass 193.6 lbs
Now some of you are may not be experienced enough with physique transformation for drug free lifters, but this is a pretty substantial improvement. My 220 inches from then and now are in different areas. My waist is down 1 inch, my legs are predictably up 1 inch. My chest measurement went down, my shoulders up. Sadly my calves still are not growing 
If I can trade one lbs of Fat mass, for 1 lbs of fat free mass each month I will be very pleased. Realistically it will not be linear like that, it will likely be ups and downs. What I have no doubt on is before 2011 is over I will be very close to 200 FFM. Do you know what I was on 1 Jan 2011?
Jan 2011
- Body weight 207
- Total inches 215
- Body Fat 13.8%
- Fat Mass 28.6 lbs
- Fat Free Mass 178.4 lbs
Naturally my body fat has had ups and downs. My lowest this year was around 10.8-11% My fat free mass has been trending this entire year upwards. I guess that’s what happens when you lift a million pounds per month or more.
I have detailed sport specific progress in other posts, so I will keep it very simple- I am bad ass in my sport, and I get better with each month. We don’t call it PR Everyday for nothing.
Tell me, what have you done with your body composition this year?
Are you interested in making some serious changes?
I will be offering my first ever Eclass on the topics of strength, physique change, and injury rehab this month. I will be announcing details to my news letter tomorrow. For those on my news letter I will be offering a very handsome discount as well as first choice of seating. Look for more information this week.
There is no such thing as maintenance, you are getting better or you are getting worse
It doesn’t matter if you believe this statement to be true, or if you think it’s bullshit…the numbers don’t lie. You may avoid the data to avoid acknowledging the truth, and if you do that only slows you down.
My challenge to you- take control of your body, take control of your life, and make it in to whatever you believe it should be.
{ 12 comments }
Hey Adam,
I’m trying to rebuild my leg strength after a seven month layoff and I’ve also opted for a higher volume squat routine to get my wheels back in business. I am keen to see what the improvement in my leg power, my hip flexibility and my overall lean muscle mass will be. My aim is to run an experiment for the next 3 months to see how much of an overall impact a simple focus on squats, deadlifts and military presses will have on my strength and body composition.
Let’s see what .
Cheers
Chris
Let’s see what happens.
I would start with box squats and decrease their height, having 3-5 boxes to test depth each workout would likely speed up your gains.
Thanks for the advice Adam! I went and bought me a box yesterday and I’ll keep you posted as to the progress.
What kind of music are we listening to in that video Adam?
First half was static X radio on Pandora, followed by Cypress Hill radio
at that speed it all sounds like rubbish
Going Kinney on us? that would open up some doors-name right under Magnus- now that would be something!
I recently bought a manta ray squat pad, it makes back squats much more comfortable for me whilst improving my posture in the movement. This means I can squat without hurting my back, which means squatting is now back on the cards.
Four days ago I did 70 reps with 50kg in 13:30 … sets were 25,20,15,10
Today I did 110 reps with 40kg in 14:00 .. sets were 45, 25, 20, 20
I am using puny weights right now but those were the weights that tested best, I am intrigued to see where this goes as it may help me break through my lean mass plateau that I’ve had for a few months.
My goals with this are:
100 reps with 200lbs in under 30 minutes
1 rep max up to 300lbs
No doubt you will get there, and then go beyond. You have the tools, you know what you need to do
Awesome goals Adam. Do you find it unnecessary to test after every set?
I love squatting and would like to put on some weight as well. Thanks for the ideas, I’m going to begin testing the different box heights instead of always squatting my full ROM.
As you become more and more aware of your body you will likely find it is not needed to know when you must stop. In the beginning I teach people to test every time, as they get better with it they will adapt their own practice and use of the protocol