TABLE OF CONTENTS

Introduction ........................................................................................................3

How It Works .......................................................................................................5

Principles of the Program ....................................................................................6

Step 1: Dynamic Warm Up ...................................................................................7

Step 2: Speed, Agility, Quickness, Power Movements .........................................7

Step 3: Strength Training ....................................................................................8

Step 4: German Volume Training .......................................................................10

Step 5: Auxiliary Movements .............................................................................11

Deload ...............................................................................................................12

Conclusion .........................................................................................................13

ATHLETIC MASS MANUAL

 INTRODUCTION
Throughout my years of training athletes, I’ve consistently faced a recurring challenge during
the offseason: increasing lean muscle mass while maintaining strength and athleticism. With
a typical offseason lasting only 2-3 months, time is of the essence, and finding the perfect
balance is crucial.

If it weren’t for the need to develop other aspects of an athlete’s abilities, I could simply
adopt a bodybuilding protocol focused on high volume, isolated exercises that target specific
muscles. But athletes are a different breed. They need to focus on functional movements that
promote both strength and explosiveness.

To tackle this challenge without sacrificing athleticism and within a tight timeframe, I embarked
on a research journey. I revisited the bodybuilding books I collected when I was younger, paying
special attention to the work of Charles Poliquin, a renowned strength and conditioning coach.
His unconventional yet effective methods caught my attention.

Digging deeper, I discovered his articles on German Volume Training (GVT), a method originating
in the 1970s with German Olympic weightlifting coach Rolf Feser. After seeing the success it
delivered, other Olympic weightlifting coaches adopted GVT to develop mass in their athletes.

What intrigued me about GVT was its successful use by high-level athletes for the specific
purpose of muscle mass gain. Some Olympians even managed to jump up entire weight classes
in as little as 90 days using this method. So it was clear that GVT had the potential to deliver
results.

However, GVT also has its downsides for athletes. Firstly, it’s incredibly taxing on the body due
to the high volume and intensity of training. Secondly, it doesn’t provide enough of a strength
response, which is crucial for athletic performance. If athletes only needed to focus on building
muscle, GVT would be an ideal solution. But athletes require a balanced approach to achieve
both strength and muscle development.

ATHLETIC MASS MANUAL 3

To address these limitations, I turned to another training method developed by Jim Wendler,
called Wendler 5/3/1. Wendler, who has squatted an impressive 1000 lbs using his method,
created a system that is highly effective for athletes. Wendler 5/3/1 is a strength-based
program that emphasizes compound movements, progressive overload, and periodization,
making it a perfect fit for athletes looking to maximize their performance.

By merging the muscle-building capabilities of GVT and the strength benefits of Wendler
5/3/1, I devised the Athletic Mass Method. This hybrid approach brings the best of both worlds
together, allowing athletes to gain lean mass while maintaining their strength and athleticism
within a short timeframe. And they’re able to do this WITHOUT sacrificing the quality of their
performance training for speed, strength, explosiveness, and quickness.

With the Athletic Mass Method, athletes can now take their performance to new heights,
breaking barriers, and achieving their full potential, all within the limited time constraints of
the offseason.

ATHLETIC MASS MANUAL 4

 HOW IT WORKS
German Volume Training (GVT) targets specific motor units by subjecting them to an intensive
volume of ten sets of a single exercise. The body adapts to this stress through hypertrophy
(muscle growth) of the targeted fibers, enabling them to handle the increased workload.

Although GVT leans more toward hypertrophy than strength, it still has a substantial positive
impact on performance. Practicing a lift for ten sets every five days dramatically improves
form and muscular endurance. As you perform a high number of sets for a single exercise,
fatigued muscle fibers give way to fresh, unused fibers that join in to compensate. By the end
of ten sets, you’ll have activated muscle parts that you’ve never engaged before.

The goal is to complete ten sets of ten reps for each exercise, starting with a weight you could
lift for twenty reps to failure (usually 60% of your one rep max). For example, if your squat
one rep max is 400 pounds, use 240 pounds for your ten sets of ten. Maintain the weight
throughout the ten sets, and only increase the weight by 5% once you’ve completed the ten
sets of ten with consistent rest intervals.

Now that we’ve covered the basics of GVT, let’s dive into how we’ve modified this method to
better suit my athletes.

ATHLETIC MASS MANUAL 5

 PRINCIPLES OF THE PROGRAM
As you can see, this system is designed to start out very basic, and get progressively more
and more advanced as you move through it. Regardless of how easy or difficult the drills are,
they require the highest focus and intent in order for them to elicit the physical adaptations
that you desire.

In the following sections, we’re going to dive into the principles of the program. These principles
cover everything from how to lift, how to deload, how to warm up, and more.

In order to get the results you are looking for, it is critical we are executing the program
consistently and correctly.

This is a simple guide to make sure you are doing just that...

ATHLETIC MASS MANUAL 6

Step 1: Dynamic Warm Up
As a base of mobility and general warm up, I highly suggest following my Dynamic Warm Up
located in the Exercise Database, even if you are at a commercial gym.

The Dynamic Warm Up, once understood, should only take 10-12 minutes and will act as a
great base to prepare your body for the rest of the workout.

The goal of the dynamic warm up is to prime the body for strenuous training by elevating tissue
temperature and elevating heart and respiratory rate. The dynamic warm up will improve the
quality of the reps, reduce injury, improve reaction time, lower resistance in the muscle range
of motion, and improve oxygen delivery and blood flow.

Point being, approach your warm up each session with intent, focus, and the understanding of
the benefits.

Step 2: Speed, Agility, Quickness, Power Movements

IMPORTANT NOTE: Athletic MASS is a plugin program that focuses on developing mass in any
athlete. With that said this program leaves the SAQ section open to the specific athlete to
program for their individual needs. If you are a baseball athlete you would perform your specific
speed and power movements vs if you were a basketball athlete. The needs are different
and would need to program accordingly. This program specifically focuses on strength and
hypertrophy.

ATHLETIC MASS MANUAL 7

Step 3: Strength Training
• WARM UP SETS - I usually advise 2-3 warm-up sets when performing the main compound
movement for strength or power and then lead into the instructed working sets in the table.

• LOAD - In this program we give you the exact percentage you will follow with your strength
lift. To execute your strength portion simply determine the percentage of your 1RM to know
what load you are using that day. For example, Phase 1 Day 1 you will perform Bench Press for
4 sets of 4 reps at 85%. Let’s say your one rep max is 300 lbs. You will perform 4 sets of 4
reps with 255 lbs. (85%). Then on the fourth and final set you will perform your max for that
day. So let’s say you feel great that day and perform 255 lbs for 8 reps. Great, record this
number. Let’s say you perform it for only 2 reps, that’s ok too just make sure to take note.
Remember we are just trying to do our best that day.

Here’s an example with warm up sets of how that should look.

• Warm Up - 135 x 5
• Warm Up - 185 x 5
• Warm Up - 225 x 2

• Set 1 - 255 x 4
• Set 2 - 255 x 4
• Set 3 - 255 x 4
• Set 4 - 255 x 7 (Max Reps)

• SETS & REPS - The amount of sets and reps is given in each table to show the athlete
what they must perform for each movement on each and every day. This means if you are
performing a deadlift for your Strength Movement and it calls for 3 sets of 3 reps you would
complete 2-3 warm up sets. Then from there you will progress to the percentage provided.

ATHLETIC MASS MANUAL 8

• TEMPO - The tempo for each particular rep will be displayed with a bracket next to the
movement if a tempo is permitted for that movement. (Example: [3|1|X]) Where the first
number is the eccentric tempo or portion where you will lower the weight for the given
seconds. ([3|1|X] in this case 3 seconds). The next number is the isometric portion and finally
the concentric is the last. The letter X represents “explode” as in you will produce force as fast
as possible in this phase of the lift. So to go with the example of [3|1|X] on say a bench press
you would lower the weight to your chest in 3 seconds. Then you would come to a hard pause
at the bottom of the motion for 1 second then explode the bar up as fast as you can.

• REST - When the reps for the strength movement are under 5 proceed to rest 2-3 minutes
between sets.

ATHLETIC MASS MANUAL 9

• RECORDING - Make sure to write down the weight that you performed the lift with in the table
to keep track of progress. This is paramount as each week you will be building on the previous
from last week. Track these in the actual Excel Sheet so you can analyze your progress.

Step 4: German Volume Training

• WARM UP SETS - I usually advise 1-2 warm-up sets when performing the main compound
movement for GVT and then lead into the instructed working sets in the table.

• LOAD - In this program we give you the exact percentage you will follow with your GVT lift.
To execute the GVT portion simply determine the percentage of your 1RM to know what load
you are using that day. For example, Phase 1 Day 2 you will perform Back Squat for 10 sets
of 10 reps at 60%. Let’s say your one rep max is 300 lbs. You will perform 10 sets of 10 reps
with 180 lbs. (60%).

• SETS & REPS - The amount of sets and reps is given in each table to show the athlete
what they must perform for each movement on each and every day. This means if you are
performing a deadlift for GVT and it calls for 10 sets of 8 reps you would complete 1-2 warm
up sets. Then from there you will progress to the percentage provided and perform the given
reps and sets with that percentage.

• TEMPO - The tempo for each particular rep will be displayed with a bracket next to the
movement. (Example: [3|1|X]) Where the first number is the eccentric tempo or portion where
you will lower the weight for the given seconds. ([3|1|X] in this case 3 seconds). The next
number is the isometric portion and finally the concentric is the last. The letter X represents
“explode” as in you will produce force as fast as possible in this phase of the lift. So to go
with the example of [3|1|X] on say a bench press you would lower the weight to your chest in
3 seconds. Then you would come to a hard pause at the bottom of the motion for 1 second
then explode the bar up as fast as you can.

ATHLETIC MASS MANUAL 10

• REST - With GVT you will superset with an additional movement and between those 2
movements you will perform all the reps and sets allotted with minimal rest. What this means
is we want to push the pace between the movements as best as we can. The goal is to move
back and forth between movements with minimal rest until you are fatigued and then need to
expand your rest times incrementally. Rest when needed, go when you can.

• RECORDING - Make sure to write down the weight that you performed the lift with in the table
to keep track of progress. This is paramount as each week you will be building on the previous
from last week. Track these in the actual Excel Sheet so you can analyze your progress.

Step 5: Auxiliary Movements

• SETS AND REPS - Make sure that you are performing each movement with maximal intensity.
If the set calls for 10 reps then you are performing that set with a weight that you can do only
between 8 - 12 reps with. If you can do more than 12 reps with that weight then you need to
increase the intensity.

• REST - Rest during the auxiliary phase varies, but try to stick closely to 60 - 90 seconds rest
between each exercise. If you switch body parts you can take up to 2 - 3 minute rest.

ATHLETIC MASS MANUAL 11

Deload
Every 3 weeks you will be assigned a Deload week in your training. During this period we are
attempting to recover the muscle tissue and nervous system fatigue. This week typically
mimics the same program you are following but with reduced volume and intensity overall.

• STRENGTH DELOAD - During this portion we will cut the intensity of the movement to 50%
of your estimated 1 rep max to reduce nervous system fatigue and allow it to recover. A race
car can’t be driving with the pedal to the floor forever or it will break down. Use this time to
recover and tune up.

• AUXILIARY DELOAD - During the auxiliaires we want to reduce the intensity to an estimated
70% of what you were performing the movements in the prior week. As a simple example, if
you were performing a single arm row with a 100 lb dumbbell we simply want to reduce it to
a 70 lb dumbbell.

ATHLETIC MASS MANUAL 12

 CONCLUSION
This concludes the Athletic MASS Manual. The goal of this manual is to educate the athlete or
coach about the program, what they’re going to do, why they’re doing it, and how to execute.

My approach as a coach has been to show the athlete the final product to show the potential
possibilities. Take Lego’s as an example. We want to show them the finished product on the
front of the box while guiding them step by step through the process. By showing them the
bigger picture and the step by step process of getting there, this establishes the trust and
confidence that leads to better overall effort.

And better effort equals better results.

As mentioned above, there are many ways to skin a cat, but I wouldn’t put this program
together if I didn’t think it would work for baseball athletes across the board.

With that being said, if for some strange reason, you don’t get the desired results I invite you
to reach out to me in order for us to determine the best strategy for you moving forward to
get those results.

Train hard, compete every rep, and trust the process.

Chris Barnard

ATHLETIC MASS MANUAL 13

 MEDICAL DISCLAIMER
This program is for educational and informative purposes only and is not intended as medical or
professional advice. Always consult your doctor before making any changes to your diet or nutrition
program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated
science, and is not the purpose of this program. The purpose of this program is to help healthy people
reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines.

No health claims are made for this program. This nutrition and exercise program will not help cure, heal,
or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor,
registered dietician, or clinical nutritionist; the author is a fitness and nutrition consultant.

All individuals, especially those who suffer from any disease or are recovering from injury, should
consult their physician regarding the advisability or undertaking any of the activities suggested in
these programs.

The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who
are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise
test prior to starting a vigorous exercise program.

A diagnostic exercise test and physical examination is also recommended in individuals of any age
who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease,
elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history
of heart disease or other heart problems should be required to have a medical evaluation including a
graded exercise test before engaging in strenuous physical activity.

The author and publisher shall have neither liability nor responsibility to any person or entity with
respect to any of the information contained in this manual. The user assumes all risk for any injury, loss
or damage caused or alleged to be caused, directly or indirectly by using any information described in
this course.

ALL RIGHTS RESERVED: No part of this program may be reproduced or transmitted in any form
whatsoever, electronic or mechanical, including photocopying, recording, or by any informational
storage or retrieval system, without expressed, written and signed permission from the author (with
the exception of brief quotations as used in reviews or discussion groups, with attribution to the
author and source).

ATHLETIC MASS MANUAL 14

www.AthleticMass.com
Overtime Athletes Inc. 2023.
All Rights Reserved