Mass Made Simple

by Dan John

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 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.

Genres: Fitness, Nonfiction

162 pages, Kindle Edition

First published December 4, 2011

About the author

Dan John has coached for more than 30 years. He's helped hundreds of athletes pack on double-digit pounds of rock-solid muscle. As an athlete, John broke the American record in the Weight Pentathlon. He is the author of several books.

Reviews

[Dane Kalejta · Rating 4 out of 5]

Another great work by Coach John. This book absolutely perfect for the serious beginner and up, and is a condensed insight into Dan's coaching style.

In fact, its such a good book and a good methodology that I could almost recommend it for non-lifting pursuits. Any business manager could have some very important insights into rapidly correcting and improving a process or behavior in their company with this kind of advice, which is really why I like Dan's work so much. He has internalized lifting, let it become part of his life, and it is very clear that the lessons learned are not just about moving iron, but about growing as a person, as a whole.

[Tyler Painter · Rating 5 out of 5]

Great book

I can’t wait to start this program. I’ve already recommended this book to several friends. Very insightful and detailed. Dan John delivers another masterpiece of training literature and programming

[cellomerl · Rating 3 out of 5]

A nice little short book full of Dan’s trademark pithy wisdom. I’ve read most of this material in his other books, but much of it is so sensible that it bears repeating.
The nice thing about DJ is that his programs are very simple and don’t require much equipment. They are very hard though. All I have to do is read the routines and imagine. You clearly need courage, focus, time and protein to build mass. When I think of what I’d have to go through to manage the five or six exercise complexes for sets of eight-six-four reps, my blood freezes...and I’m a relatively experienced and fit weightlifter.
My only real criticism of DJ’s books is that the audience is assumed to be 18-year-old males who are intent on packing on muscle for football, wrestling or hammer throwing, and don’t mind lying around in a protein-soaked, recuperating stupor the rest of the time. Being a 48-year-old female who wants to compete in rowing and weightlifting and doesn’t like to sit still, following this program might be simple but it won’t be easy for me. I’m not sure I could eat all the PB&J he recommends, but the protein shakes are a possibility.
So it might be worth a try, and the experience would provide fodder for an interesting book of its own.

[Thomas Boone · Rating 5 out of 5]

This book changed my life. I followed this 6 week program the best I could when I was ~17 years old as a senior in HS. The results were really so tremendous and it set up my belief that hard work and dedication can get you to that finish line even if you don’t see it for yourself yet.

Recommend this to anyone especially teenagers and athletes looking to add some size to their frame in a relatively short time.

Dan John is such a legend in the fitness world I thank him for everything he has taught me about training.

[Cameron · Rating 4 out of 5]

I’m currently cutting right now, so I haven’t tried out any of this program yet.

HOWEVER, it seems like the perfect program for me. I really need something with rigid structure, and specifically I really like how each week a new habit is added. The program sounds simple but extremely difficult, and I definitely want to try it out once I’m lean enough to go on a serious bulk again.

[Michal Svěrák · Rating 5 out of 5]

Extremely well written book about strength training! Dan John is an awesome writer. As for all the principles of putting on lean mass it seems pretty legit! Once I finish my current exercise program Simple&Sinister by Pavel Tsatsouline I will get on Mass made simple and get after it!

[jeremy haynes · Rating 5 out of 5]

Challenging

This book has some challenging insights that will put you to the test. If you want to mass and strength, this is a must read for your library.

Buy it!

[Matt · Rating 5 out of 5]

It does what it says on the cover. I got huge (and surprisingly strong). Just follow the advice in the book and worry about the snoring and heavy breathing later.

[Archan Ghosh · Rating 5 out of 5]

Great read

Simple and sinister way to develop serious mass. Nicely explained by Dan John, anyone can read and start applying in their training

[Shameer Ks · Rating 4 out of 5]

A good program for all. I am following it

[Jamie]

Finished the final workout today. It was seriously tough, but I've made solid weight and strength gains. I should point out I'm beginner lifter, is practiced Olympic lifting for about 6 months before but it was always limited by my strength (or lack of!), hence why I tried to focus on putting on some strength and mass to push it further.

It's similar to other books by Dan John, but has a printout training plan which really helped. If you've not read Dan John's stuff before he basically cuts out the crap and explains things simply. It's off putting for some, but refreshing if you're tired of the endless 'get X in X weeks' posts.

Essentially it's about spending as much time under a bar as possible. The first few weeks were horrible, so much squatting, so much barbell work but every week it's gets a little bit easier as you feel stronger and technique naturally improves. To put it into perspective at the beginning of the program my first set of bodyweight squats I managed 6 reps, on the second to last day I managed 14 reps. This was as much mental as it was physical (when you're squatting 150 times a week for 6 weeks whilst eating like a horse, it completely changes your perspective on squatting).

If you can give 6 weeks to focussing on this plan and a proper diet, it's worth it.

[Daniyal · Rating 2 out of 5]

While not out on a stroll, I decided to check out this book, what could be better than if mass is made simple, so I read and read and read.

Good book for absolute beginners, the movements are good, there's no doubt about that. The tutorials for movements are great too. Advanced lifters can also take a good amount from it, complexes are great for adding density to training, and also build great endurance capabilities while still remaining in the realm of strength.

The book also gives a good outlined program. I'm not the instance to follow the program to the LMNOP, but the programming is simple, do compounds, choose movements wisely, progressive overload, stay pain free as much as you can, do mobility and flexibility work. etc. etc.

[David · Rating 4 out of 5]

First of all, you should know that Dan John writes well. The program introduction is only something like 40-50 pages and doesn't try to be a encyclopedia for all questions you will ever have. It's just enough to get you started, offers an easy template for a training log, and does it without being overwhelming or rote. Best of all, the training program is a good one and doesn't need any superficial hype or appeals to insecurity you'll see in a fitness magazine.

But this is a training program not a novel. I'm two weeks in and "enjoying" it. This is a short bulking program that I think is worthwhile and effective if you stick to it. The workouts are simple, but just varied enough from the norm to keep you interested.

[Shane · Rating 4 out of 5]

I enjoy anything Dan John writes. He has a casual, funny style that makes it easy to read page after page. This book is a simple guide to gaining size and should be seriously consulted if you want to do that. The advice isn't new, but Dan assembles the plan in a way that is easy to implement. The key is to just do what he says and don't think too much about it. Don't modify the plan, don't customize anything. Just do it and you will be happy with the results.

[Joe · Rating 5 out of 5]

An excellent guide on a serious mass building programme. Will definitely be following the 6 week guide within the next few weeks.

I can see it will be very tough and is based almost entirely around serious compound exercises with heavy weights and very little messing around.

It sounds like a lot of eating is also required!

[Michael · Rating 5 out of 5]

Awesome as always

Third time through this book and I pick up a little something new every time. Dan puts things into simple terms that even old soldiers such as myself can understand.

[Craig Cecil · Rating 5 out of 5]

Dan John is not only one of the best strength coaches out there, but one of the best writers period.

[Michael · Rating 4 out of 5]

Dan John always gives practical and useful advice when it comes to weight training and this book is no different.

[Owen Brown · Rating 5 out of 5]

The ultimate 'do this' program. I gained 28 pounds in 6 weeks by following this book, and ended up with a bench press PR. Buy it if you want to put on mass.

[Craig · Rating 3 out of 5]

Well written and real life but the programs were a bit repetitive.

[Paul · Rating 2 out of 5]

Interesting anecdotes, didnt try the programme.