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Convict Conditioning was a watershed moment for me. Standing out as the best of an excellent library of Dragon Door books, applying the lessons of this book resulted in the greatest progress in my 20+ years of training. I was amazed as I performed my first pistol squat, first one-arm push-up,…Read More
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4. Titanic Triceps
6. It’s Not "Abs", It’s "Midsection"
7. Maximum Chest
8. Powerful, Healthy Shoulders
9. Ah’ll be Back
10. Calving Season
11. TNT: Total Neck and Traps
Convict Conditioning was a watershed moment for me. Standing out as the best of an excellent library of Dragon Door books, applying the lessons of this book resulted in the greatest progress in my 20+ years of training. I was amazed as I performed my first pistol squat, first one-arm push-up, and recently, at the age of 37, my first one-arm chin-up. Before CC, I couldn't even control the negative portion of any of those exercises. I was hooked on Paul Wade's knowledge and conversational writing style. As a fitness trainer, I used the exercise progressions with my clients and watched them achieve strength and body control they wouldn't have thought possible. Convict Conditioning 2 was, again, excellent. However, C-Mass is, in my opinion, Wade's best work ever. It's a book I wish I would've had as a kid when I did my first push-up. If I were to recommend just one book on muscle building, it would be this one. Why? For a few dollars, a trainee can change the appearance (and functionality) of his/her body without ever spending another dime. No gym memberships, weights, equipment, supplements or anything else is necessary, and Wade will tell you exactly why. Most importantly, he discusses the differences between training for max strength and training for hypertrophy and shows exactly how to steer towards the specific goals of each individual. His minimalist approach and entertaining writing resonate with me like no other fitness author ever has. I purchased this book two days ago and have already read it twice. Can't wait to buy and highlight the paperback.
Most people who set out to build lean muscle mass are exposed to the misleading dogma of following a weight-training program. Sure, you can get stronger, and build lots of muscle with weights. But let's face it. Most people don't maintain a lifestyle that supports optimal recovery from this style of exercise. What people are left with is physical stress and micro-tissue tears from their egotistical workout prescriptions that they never adapt to in a positive way.In C-Mass, Coach cuts through all the bullshit and reveals the truth of why you can and will experience gains by using your body as a primary source of resistance. The humbling workout programs he shares are your ticket to years of unlocked muscle potential that would normally involve injury risk under a "superman/superwoman" weight-training program you found online or in some magazine.As you'll see, C-Mass will show you who's real and who's fake . . . who's relatively strong and who's being lazy . . . who's using real food/pure water to fuel their recovery and who's just an unsuccessful bodybuilder that resorts to supplement stacks, or even worse . . . anabolic assistance. So, don't wait another minute. Or second. Grab your copy TODAY . . . right NOW.
I'm 40 & have enjoyed bodyweight exercises since the age of 3. My best achievements were being a competitor UK Strongest Man heats (managing not to come last!), running all distances from 100 metres to 40 miles & have swimming the English Channel. I've generally avoided the mainstream of exercise, preferring to train in the garden, parks or urban environment. Of all the exercise books I've read, I like this one the best. It's earnest & heartfelt & the logic of it is easy to follow. Paul Wade's colloquial style of writing is humourous & best of all the exercises work. I've done a lot of the basics over the years with a few of the more advanced progressions - CMASS has given me a few new ideas that I hadn't considered. Bodyweight exercises have long been considered by the mainstream as the poorer relative of strength & bodybuilding. It absolutely isn't. In fact it's the most comprehensive system. Equipment can be used, but it's not necessary. If you're going to buy just one book of exercises this would be the one in my opinion. I love it. Thanks Coach.
When I read the book reviews I had been very attracted to C-Mass as I have some lingering back issues affected by scoliosis and while the glutes and hams will build, quads have been a different story. Bearing any load on my shoulders tends to jack my back up a bit more and no matter how hard I tried correcting any postural deviations, tight hip flexors, etc. my back would over-engage and leg day turned into a workout from hell for my spinal erectors. My reasoning for also purchasing Deadlift Dynamite.Needless to say I was excited when I read the description for C-Mass as I'd now have a new ticket to building some monster legs. I received the book, excitedly began reading, finished it from cover to cover and almost sent a scathing review unloading my disappointment and frustration (hear me out on this before you delete!) demanding my money back. Not that I thought demanding anything would get me anywhere with you, but I was intent on trying. I had been expecting a detailed workout plan complete with exercises, sets, and reps to go along with the information. In other words, I was expecting to be spoon-fed and was highly irritated there wasn't an already crafted plain laid out perfectly for me. I was pissed I had to write my own plan (oh the tragedies in life) and was about to ask for every penny spent back. I was also 3 or 4 weeks out from a show and the dieting may have enhanced my mood a bit?Knowing the state I was in, any feedback would likely have come across as emotionally charged ranting without much evidence to support my claims, I decided to sleep on it and read the book again the next day, and I'd time my refresher to occur right after I ate. So I did just that and re-read it. I was a bit more level-headed (not much, but more so than the previous day) and although still not convinced on the efficacy of the book, decided to give some of the exercises a shot, and then send my ranting email complete with supporting evidence demanding my money back. So I hit the gym for legs figuring I'd blow right though some high rep bodyweight movements and prove the book was useless. I started off with 20 bodyweight split squats doing reps on each leg superset with 20 jump lunges on each leg. By rep 5 on the lunges I was out of breath, sweating profusely and my quads were shaking in agony. It was then I realized you just might be on to something. I also realized I was glad I didn't sent that email. As I was collecting myself in what was probably a 4 minute rest period I wondered if I'd actually make it through all 3 sets. It was probably that moment that I re-thought the contents of that scathing email altogether and my demands for reimbursement turned into prayers to God to get me through the rest of the workout.For the record, I'm no newbie to hard physical activity. I've logged my fair share of time in the boxing ring, lifted for 7+ years, competed in 5 figure shows within the last year and earned my pro card this September. None of that seemed to make much difference though as I was hobbling out of the gym like a new born foal (those 3 sets did get completed, but only by the grace of God). What I thought would be an easy warm-up turned into by far the most challenging part of my leg workout.I am very glad I bought the book (and equally glad God blessed me with a small degree of forethought to give it a try before hitting send on that email). C-Mass has definitely been one of the best fitness purchases I've made, so thank you! And for the record, I stand corrected. You make a believer out of me and my "not as small and puny as they were" quads.Sincerely from a customer building mass the painful way,Jaime Lynn Pomponio
Now we have proof positive that you can forge your body into a "Freak of Nature" using only what nature has given you, your own body.Paul Wade's C-MASS is a "Weapon of Mass Construction" A laser guided missile that shoots down any and all voices of dissent, like, you can't build size and strength with bodyweight it's just for endurance or a warm-up for weights.Not anymore, I have seen the future and the future is C-MASS!!!I recommend this book to anyone and everyone, even if you're a dyed-in-the-wool weight trainer you simply have to read this book as it will give you back a thousand times what you paid for it!!! Dragon Door does it again, just when you thought it couldn't possibly get any better it just did and then some.P. S. I sincerely hope that you will publish this book in print format as it's way too good to remain just an ebook, thank you.
Don't take this book lightly! This manual is the bible in calisthenics muscle building hands down. Since implementing even half of the ideas I've noticed significant changes even though I've been training for 20 years and focusing on calisthenics for 6.
Yet another fantastic book from Coach Wade. The man has so much knowledge and experience of offer it's astounding. I've thoroughly enjoyed and greatly benefited from all of his books so far, and C-Mass is no exception. This is another absolute essential for anyone serious about building muscle and strength with bodyweight training. Thanks again, Coach! You are awesome!
Paul "Coach" Wade's writing and invaluable knowledge of all things body weight is nothing short of revolutionary.C-Mass does not differ from the template set out by "Coach" Wade in CC1 and 2, clearing the common misconceptions of the fitness industry. The glaring obvious statement of excluding training supplements out of a training regime is one revolutionaryidea in it's self. Then in sync with that thought the benefit of a solid nights sleep (minus distractions mobile phones, tv,internet etc), on the body and its natural rate of recovery. Coach Wade speaks in tone and cadence that (I feel) can resonate and be beneficial to anyone, my personal favourite topic is nutrition covered in c-mass and CC2 it is gold.To say that Coach Wade's work is good is like saying that Everest and K2 mountains are high, coach Wade's work (all of it) is monumental. The training routine progress at rate that is subjective to the user, you have to figure out and understand the nature of body that we use and take for granted. Somewhat of rhetoric stated my die hard CC enthusiast's (of which I am 3 year trainee of this system) is that you would be foolish to over look this system. A key gain is that no matter how much you spend on these product(s) the return's are unquantifiable on multiple levels in the long run. The closet analogy to Coach Wade's work is music imagine (if you will) a crushing riff of an electric guitar ( think San Francisco's Orchid Eastern Women tune) or the transient beauty and grounded epic-ness of Croms Invisible Cities song. Coach's Wade is real tangle-able and incredibly insightful work from the belly of the "beast" of America's prison's thank you Coach know this sir you are the man.Joe
Thanks for the great book! I'm old, and a USMC EOD Technician, I was never really one for weights, and now that I've suffered some blast overpressure injuries to my back, I really need to stay away from them. I've been working with bodyweight calisthenics for a little over 10 years now and have had great success with getting strong and staying fit, but I wanted to fill out my shirt a little bit more for my wife. I searched the web for resources and where do I find it? Dragon Door. I followed the program to a tee and had really good results. I haven't gotten huge, but I have added a lot of meat to my biceps and shoulders just following that simple program. The most ripped and jacked dude I'm currently deployed with commented just the other day on how much more muscular I'd gotten. One of the best compliments I've gotten in a long time. Thanks C-Mass and Dragon Door.
This book is a great addition to any ones workout.It gives you a great range of exercise's to do and different goals to achieve,if you want to gain mass or strength it gives you the routines for you to choose from.I have been looking for bodyweight techniques to gain mass without the hassle of weights (setup,adding and removing plates and the like). I use to do the bodybuilding thing in my early to mid 20's and loved it, but know I like the simplicity of the bodyweight workouts there's no lengthy setup or expensive equipment to deal with, just you and what minimal equipment you need.I can't wait to see how far I can take my goals with this program.Live Healthy and Be Strong!!
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