C-Mass Calisthenics Mass Maximize Muscle Growth Using Bodyweight Only Training by Paul Coach Wade {Convict Conditioning/Dragondoor} [epub/mobi/pdf]

C-Mass: Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training
by Paul Wade

Published May 21st 2014 by Dragon Door Publications, Inc

Kindle Edition, 182 pages

Pdf 136 pages

Language: English
ISBN-10: 0938045741
ISBN-13: 978-0938045748

Is it really possible to add significant extra muscle-bulk to your frame using bodyweight exercise only? The answer, according to calisthenics guru and bestselling Convict Conditioning author Paul Wade, is a resounding Yes. Legendary strongmen and savvy modern bodyweight bodybuilders both, have added stacks of righteous beef to their physique--using just the secrets Paul Wade reveals in this bible-like guide to getting as strong AND as big as you could possibly want, using nothing but your own body.
Paul Wade’s trenchant, visceral style blazes with hard-won body culture insight, tactics, strategies and tips. C-Mass is the ultimate blueprint for getting huge naturally without free weights, machine supplements or--God forbid--steroids. With C-Mass, Paul Wade further cements his position as the preeminent modern authority on how to build extraordinary power and strength with bodyweight exercise only.


CONTENTS: 1. Bodyweight Muscle? No Problem! 2. The Ten Commandments of Calisthenics Mass 3. “Coach” Wade’s Bodypart Tactics 4. Okay. Now Gimme a Program 5. Troubleshooting Muscle-Growth: The FAQ 6. The Democratic Alternative…How To Get As Powerful As Possible Without Gaining A Pound 7. BONUS CHAPTER: Supercharging Your Hormonal Profile


Get the expert's guide to build phenomenal amounts of natural muscle mass and discover how to:
• Add 20-30+ pounds of solid muscle to your frame--with perfect proportions
• Reshape your arms with 2-3 inches of gnarly beef
• Triple the size of your pecs and lats
• Thicken and harden your abdominal wall into a classic six-pack
• Throw a thick, healthy vein onto your biceps
• Generate hard, sculpted quads and hamstrings that would be the envy of an Olympic sprinter
• Build true “diamond” calves
• Stand head and shoulders above the next 99% of natural bodybuilders in looks, strength and power
• Boost your testosterone naturally to bull-like levels


Get All of This When You Invest in Paul Wade’s C-Mass Today:
1. Bodyweight Muscle? No Problem! 
Build phenomenal amounts of natural muscle mass and discover how to:
• Add 20-30+ pounds of solid muscle—with perfect proportions
• Reshape your arms with 2-3 inches of gnarly beef
• Triple the size of your pecs and lats
• Thicken and harden your abdominal wall into a classic six-pack
• Throw a thick, healthy vein onto your biceps
• Generate hard, sculpted quads and hamstrings that would be the envy of an Olympic sprinter
• Build true "diamond" calves
• Stand head and shoulders above the next 99% of natural bodybuilders in looks, strength and power
• Boost your testosterone naturally to bull-like levels
Understand the radically different advantages you’ll get from the two major types of resistance work, nervous system training and muscular system training.

If you really want to explode your muscle growth—if SIZE is your goal—you should train THIS way…

2. The Ten Commandments of Calisthenics Mass
Truly effective muscular training boils down into THESE Ten Commandments.

COMMANDMENT I: Embrace reps!

Why reps are key when you want to build massive stacks of jacked up muscle.
Understanding the biochemistry of building bigger muscles through reps…

COMMANDMENT II: Work Hard!

Want to turn from a twig into an ok tree? Why working demonically hard and employing brutal physical effort is essential to getting nasty big…

COMMANDMENT III: Use Simple, Compound Exercises!

Why—if you want to get swole—you need to toss out complex, high-skill exercises.

Why dynamic exercises are generally far better than static holds for massive muscle building.

These are the very best dynamic exercises—for bigger bang for your muscle buck.

How to ratchet up the heat with THIS kick-ass strategy and sprout new muscle at an eye-popping rate.

COMMANDMENT IV: Limit Sets!

What it takes to trigger explosive muscle growth—and why most folk foolishly and wastefully pull their "survival trigger" way too many futile times…

Why you need to void "volume creep" at all costs when size is what you’re all about.

COMMANDMENT V: Focus on Progress—and Utilize a Training Journal!

Why so few wannabe athletes ever achieve a good level of strength and muscle—let alone a great level—and what it really takes to succeed.

Golden tip: how to take advantage of the windows of opportunity your training presents you.

How to transform miniscule, incremental gains into long-range massive outcomes.

Forget those expensive supplements! Why keeping a training log can be the missing key to success or failure in the muscle-gain biz.

COMMANDMENT VI: You Grow When You Rest. So Rest!

If you really wanted to improve on your last workout—add that rep, tighten up your form—how would you want to approach that workout? The answer is right here…

Ignore THIS simple, ancient, muscle-building fact—and be prepared to go on spinning your muscle-building wheels for a VERY long time…

10 secrets to optimizing the magic rest-muscle growth formula…

Why you may never even come close to your full physical potential—but how to change that…

COMMANDMENT VII: Quit Eating "Clean" the Whole Time!

Warning—Politically incorrect statement: Why, if you are trying to pack on more muscle, eating junk now and again is not only okay, it can be positively anabolic.

COMMANDMENT VIII: Sleep More!

How is it that prison athletes seem to gain and maintain so much dense muscle, when guys on the outside—who are taking supplements and working out in super-equipped gyms—can rarely gain muscle at all?

Discover the 3 main reasons why, sleep, the natural alternative to steroids, helps prison athletes grow so big…

COMMANDMENT IX: Train the Mind Along With the Body!

Why your mind is your most powerful supplement…

How 6 major training demons can destroy your bodybuilding dreams—and where to find the antidote…

COMMANDMENT X: Get Strong!

Understanding the relationship between the nervous system and the muscular system—and how to take full advantage of that relationship.

Why, if you wish to gain as much muscle as your genetic potential will allow, just training your muscles won’t cut it—and what more you need to do…

The secret to mixing and matching for both growth AND strength…

3. "Coach" Wade’s Bodypart Tactics
Get the best bodyweight bodybuilding techniques for 11 major body areas.

1. Quadzilla! (…and Quadzookie.)

Why the Gold Standard quad developer is squatting—and why you absolutely need to master the Big Daddy, the one-legged squat…

How to perform the Shrimp Squat, a wonderful quad and glute builder, which is comparable to the one-leg squat in terms of body-challenge.

Why you should employ THESE 7 jumping methods to put your quad gains through the roof…

How to perform the hyper-tough, man-making Sissy Squat—favorite of the Iron Guru, Vince Gironda—great bodybuilding ideologist of the Golden Era, and trainer of a young Mr. Schwarzenegger. He wouldn’t let anyone perform barbell squats in his gym!

2. Hamstrings: Stand Sideways With Pride

Enter Lombard’s Paradox: how and why you can successfully brutalize your hammies with calisthenics.

Why bridging is a perfect exercise for strengthening the hamstrings.

How to correctly work your hamstrings and activate your entire posterior chain.

Why THIS workout of straight bridges and hill sprints could put muscle on a pencil.

How to employ the little-known secret of the bridge curl to develop awesome strength and power in the your hammies.

Why explosive work is essential for fully developed hamstrings—and the best explosive exercise to make your own…

3. Softball Biceps

THIS is the best biceps exercise in the world bar none. But most bodybuilders never use it to build their biceps! Discover what you are missing out on and learn to do it right…

And then you can make dumbbell curls look like a redheaded stepchild with THIS superior bicep blower-upper…

Another great compound move for the biceps (and forearms) is rope climbing. As with all bodyweight, this can be performed progressively. Get the details here on why and how…

Despite what some trainers may ignorantly tell you, you can also perform bodyweight biceps isolation exercises—such as the classic (but-rarely-seen-in-gyms) curl-up. Pure power! If you can build one, THIS old school piece of kit will give you biceps straight from Hades.

4. Titanic Triceps
Paul Wade has never met a gym-trained bodybuilder who understands how the triceps work. Not one. Learn how the triceps REALLY work. This stuff is gold—pay attention. And discover the drills that are going to CRUCIFY those tris!

5. Farmer Forearms

Paul Wade wrote the definitive mini-manual of calisthenics forearm and grip training in Convict Conditioning 2. But HERE’S a reminder on the take-home message that the forearms are best built through THESE exercises, and you can build superhuman grip by utilizing intelligent THESE progressions.

Why crush-style grippers are a mistake and the better, safer alternative for a hand-pulping grip…

6. It’s Not "Abs", It’s "Midsection"
As a bodybuilder, your method should be to pick a big, tough midsection movement and work at it hard and progressively to thicken your six-pack. This work should be a cornerstone of your training, no different from pullups or squats. It’s a requirement. Which movements to pick? Discover the best drills here…

And the single greatest exercise for scorching your abs in the most effective manner possible is THIS…

How to best train your obliques and lateral chain…

The simplest and most effective way to train your transversus…

7. Maximum Chest
The roll call of classical bodyweight chest exercises is dynamic and impressive. It’s an ancient, effective, tactical buffet of super-moves. Get the list here…

THE best chest routine is THIS one…

If super-sturdy arms and shoulders mean your pecs barely get a look in when you press, then focus on THESE progressions instead—and your pecs will be burning with a welcome new pain…

Why Al Kavadlo has a lean, athletic physique, but his pecs are as thick as a bodybuilder’s…

THIS could be the ultimate bodyweight drill to get thick, imposing pectoral muscles…

And here’s the single finest exercise for enlarging your pec minor—yet hardly anyone has figured it out…

Why you need to master the art of deep breathing, strongman style, to truly develop a massive chest—and where to find unbeatable advice from proven champions…

8. Powerful, Healthy Shoulders
All die-hard bodybuilders need to know is that the deltoids have three heads. Here’s how they work…

If you want to give any of your shoulder heads an enhanced, specialist workout, a great tactic is THIS.

How to make your lateral deltoids scream for mercy—and thank you later when you ignore their pleas…

If you really want to build your rear delts, THIS drill should be your number one exercise…

THESE kinds of drills can result in shoulder injury, rotator cuff tears, frozen shoulder and chronic pain—what to stick with instead…

THIS is a fantastic deltoid movement which will swell up those cannonballs fast…

Why old school hand balancing is so great for strength, size and coordination, while surprisingly easy on the shoulders, especially as you get a bit older…

The number one go-to guy in the whole world for hand-balancing is THIS calisthenics master…

9. Ah’ll be Back
THIS exercise is the finest lat-widener in the bodybuilding world and should be the absolute mainstay of your back training. This one’s a no-brainer—if adding maximum torso beef as fast and efficiently as possible appeals to you…

Are you an advanced bodyweight bodybuilder? Then you may wish to add THIS to your upper-back routine. Why? Well—THIS will blitz your rear delts, scapular muscles and the lower heads of the trapezius. These are the "detail" muscles of the back, so loved by bodybuilders when they grow and thicken, resembling serpents swirling around the shoulder-blades.

Paul Wade demands that all his students begin their personal training with a brutal regime of THIS punishing drill. Why? Find out here…

Real strength monsters can try THIS. But you gotta be real powerful to survive the attempt...

Many bodybuilders think only in terms of "low back" when working the spinal muscles, but this is a mistake: find out why…

How bridging fully works all the deep tissues of the spine and bulletproofs the discs.

The single most effective bridge technique for building massive back muscle…

Why back levers performed THIS way are particularly effective in building huge spinal strength and thickness.

Why inverse hyperextensions are a superb lower-back and spine exercise which requires zero equipment.

10. Calving Season
THIS squat method will make your calves larger, way more supple, more powerful, and your ankles/Achilles’ tendon will be bulletproofed like a steel cable…

Whether you are an athlete, a strength trainer or a pure bodyweight bodybuilder, your first mission should be to gradually build to THIS. Until you get there, you don’t need to waste time on any specialist calf exercises.

If you DO want to add specific calf exercises to your program, then THESE are a good choice.

The calves are naturally explosive muscles, and explosive bodyweight work is very good for calf-building. So add THESE six explosive drills into your mix…

Methods like THIS are so brutal (and effective) that they can put an inch or more on stubborn calves in just weeks. If you can train like this just once a week for a few months, you better get ready to outgrow your socks…

11. TNT: Total Neck and Traps
Do bodybuilders even need to do neck work? Here’s the answer…

The best neck exercises for beginners.

HERE is an elite-level technique for developing the upper trapezius muscles between the neck and shoulders..

THIS is another wonderful exercise for the traps, developing them from all angles.
 
By the time you can perform two sets of twenty deep, slow reps of THIS move, your traps will look like hardcore cans of beans.

If you want more neck, and filling out your collar is something you want to explore, forget those decapitation machines in the gym, or those headache-inducing head straps. The safest, most natural and most productive techniques for building a bull-nape are THESE.
 
4. Okay. Now Gimme a Program
 
If you want to pack on muscle using bodyweight, it’s no good training like a gymnast or a martial artist or a dancer or a yoga expert, no matter how impressive those skill-based practitioners might be at performing advanced calisthenics. You need a different mindset. You need to train like a bodybuilder!

Learn the essential C-Mass principles behind programming, so you can master your own programming…

The most important thing to understand about bodybuilding routines…

Simple programs with minimum complexity have THESE features

By contrast, programs with maximum complexity have THESE features

Why Simple Beats Complex, For THESE 3 Very Important Reasons…

When to Move up the Programming Line

If simpler, more basic routines are always the best, why do advanced bodybuilders tend to follow more complex routines? Programs with different sessions for different bodyparts, with dozens of exercises? Several points to consider…

The best reason is to move up the programming line is THIS

Fundamental Program Templates

Total Body 1, Total Body 2
Upper/Lower-Body Split 1, Upper/Lower-Body Split 2
3-Way Split 1, 3-Way Split 2
4-Way Split 1, 4-Way Split 1

5. Troubleshooting Muscle-Growth: The FAQ
 
Q. Why bodyweight? Why can’t I use weights and machines to build muscle?

Q. I understand that pull-ups and chin-ups are superior exercises for building muscle in the lats and biceps. Unfortunately I cannot yet perform pull-ups. Should I use assistance bands instead?

Q. Looking at gymnasts, I have no doubt that progressive calisthenics methods c