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Mass Made Simple: A Six-Week Journey into Bulking by Dan John (2011) Spiral-bound Spiral-bound – February 13, 2020

by Dan John (Author)
4.5 4.5 out of 5 stars 580 ratings
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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 guide.
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  1. Print length
    160 pages
  2. Language
    English
  3. Publication date
    February 13, 2020
  4. Dimensions
    7 x 0.37 x 9 inches
  5. ISBN-10
    1931046026
  6. ISBN-13
    978-1931046022
  7. See all details
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Never Let Go: A Philosophy of Lifting, Living and Learning
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Intervention: Course Corrections for the Athlete and Trainer by John, Dan (2013) Paperback
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Product details

  • Publisher ‏ : ‎ On Target Publications, LLC (February 13, 2020)
  • Language ‏ : ‎ English
  • Spiral-bound ‏ : ‎ 160 pages
  • ISBN-10 ‏ : ‎ 1931046026
  • ISBN-13 ‏ : ‎ 978-1931046022
  • Item Weight ‏ : ‎ 12 ounces
  • Dimensions ‏ : ‎ 7 x 0.37 x 9 inches
  • Customer Reviews:
    4.5 4.5 out of 5 stars 580 ratings

About the author

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Dan John

Dan John

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also a religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Moreover, he continues as a Senior Lecturer at St. Mary's University in Twickenham, England.

His books on weightlifting include Before We Go, Can You Go?, Intervention, Never Let Go, Fat Loss Happens on Monday with Josh Hillis, Mass Made Simple, Hardstyle Kettlebell Challenge, 40 Years with a Whistle and Easy Strength, written with Pavel Tsatsouline, as well as the short piece, From Dad to Grad.

Customer reviews

4.5 out of 5 stars
4.5 out of 5
580 global ratings

Top reviews from the United States

gatorrevo
5.0 out of 5 stars It works! And it’s easy to follow
Reviewed in the United States on February 10, 2024
Verified Purchase
Dan’s no nonsense style is easy to understand, easy to implement, and extremely effective. He also has a massive library of material on the internet and YouTube that helps address any questions that arise.

This program makes it very easy to adjust your nutrition and workout style for success.

The hardest part (besides the squats!) is only working out every 3 days.

I do recommend incorporating a food scale to measure your snacks if your goal isn’t a full dirty bulk.

I’m 43 and have workout for years but have avoided deadlifts and back squats from a stupid injury when I was younger.
My back feels the best it ever has after incorporating kettlebell swings in warmups, good mornings in the complexes and the squats.
I’ve also never benched like I am able to after this program. I’d play around with body weight benches prior but right away this program took me well beyond body weight on my bench and successfully benching a 2 plate 225 bench.

I started at 170 lbs, ended at 190. My pants and shirts don’t exactly fit anymore. I’m wearing an XL shirt for the first time in my life due to shoulder and arm growth.

Bench went from 165 - 225.
Squat from 165-225. (Potentially much higher due to the volume but have no desire to test).
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Dominic C. Matteo
5.0 out of 5 stars I Simply Put on Mass
Reviewed in the United States on August 28, 2013
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It's called "Mass Made Simple"... It is not mass the easy way. This program remains true to what most masters of any competition know, the basics are all you really need. Do the basics well and often and you will succeed. This program lays out a simple template that uses basic lifts to put on mass. It gives you general nutritional guidance that is also simple and doable for anyone from high school kid to master athlete.

Here are the basics:
warm up
bench, one arm press, work your rhomboids, work your whole body in a complex then squat. Nothing fancy. Toward the end certainly not easy. You end up doing 50 rep squat sets, depending on your bodyweight, at what may be MORE than your bodyweight.

I put my ego aside and followed this program to a T (including the pb&j sandwiches suggested as "bulk food") and reaped the benefits.

I started off at 185lbs at just under 13% bodyfat as measured by a bodbod. At the end of the program I was 205lb at right at 14%bf. That is a HUGE lean mass gain. The 50 rep squat sets sucked. Bad. But they worked and felt great when I was done knowing that the other people in the gym had their jaws on the floor watching me do them. My bench also went up. With the addition of complexes my overall flexibility also got better.

I would suggest you follow the program as written. Don't do "extra" stuff. You will be kidding yourself. If you don't have to sit, lay down when you are not at the gym. No joke. Eating and sleeping will be a priority on the program for it to benefit as intended.

One drawback.. I needed new pants. The waist on my jeans got a little looser but the legs and backside got skinny jean tight. My wife liked that though. :)

This is Simple, not easy. Great program.
29 people found this helpful
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Matthew Newberry
4.0 out of 5 stars Great complete training plan
Reviewed in the United States on March 6, 2012
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Not for the faint of heart, this book is about putting on as much mass as possible in a short period of time. Dan John is a world-renowned strength coach and has success under his belt for several notable clients as well as his football team (multiple-year state champs). He's also set some lifting records, which is notable- as I would have a hard time believing that a purist such as Dan would EVER dabble in illegal anabolic substances. I purchased this book after reading Lyle McDonald's review of it (Lyle invented the ketogenic diet, and is held in very high regard when it comes to nutrition), and truth-be-told was a bit disappointed. That isn't to say that I was totally let down, though (hence the 4-star review)- I just feel that this book is more geared toward the beginner or intermediate trainee. That isn't to say that it wouldn't work for the advanced ones, because I'm sure that it would- it's just that if Dan geared it in that way, then he couldn't have written an entire book on the subject.

What I'm basically saying is that if you know how to eat for mass (cleanly), and you have good squat form- you can likely skip directly to the workouts section and get everything that you wanted to from this book. If you do so, though- prepare for pain. The exercise plain is based around high-rep squats (how does 50 sound?).
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Benjamin Friedrich
5.0 out of 5 stars Simple and Effective
Reviewed in the United States on February 9, 2013
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I started and stopped this program several times. Usually making it a couple weeks before I made some excuse and let life get in the way. Finally, I got angry at my laziness and decided to start the program and see it through to the end. It was the most challenging physical experience I've had since my days of working as a seasonal firefighter, but it was absolutely worth it.

Slightly over 6 weeks (I repeated the first couple workouts as I got familiarized with proper form again on squatting) and I went from a scrawny 146 lbs to actually looking good in my t-shirts at 164 lbs.

It works.

My arm size increased by an inch and my 30 inch waist jeans stopped fitting around the gluteus maximus. My diet consisted mainly of grass fed ground beef chili, eggs, bacon, veggies, sauerkraut, coconut milk, and protein shakes. I started eating Paleo over a year ago for health reasons, so I left out the P&J sandwiches recommended by Dan John. That probably would have made life easier than downing giant bowls of chili and laying on the coach for a half hour afterward each time because I was afraid of what might happen if I moved too much. I spent a good three hours a day EATING. Almost harder work than all those squats. I'll also note that I added the 18 lbs while still doing a 24 hour fast once a week.

After some rest and and work on my weaker lifts I will redo this program to help me get up to my goal weight of 175lb for the summer.

If you want to gain muscle mass then buy this book.

*ADDITIONAL* 8/1/13

Just started this program again a couple days ago. I currently weigh 176/177 and hope to add another 10 to 15 lbs this round. This book, hard work, food, and consistency have helped me reach my size goals. I've gained 30 lbs since this last December. Still amazes me!
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Top reviews from other countries

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Client Kindle
5.0 out of 5 stars C'est simple et pratique
Reviewed in Canada on June 6, 2021
Verified Purchase
Tout ce qu'il faut savoir sur un sujet tel que la prise de masse. Des exercices et des exemples concrets qui nous permettre d'avancer. Merci beaucoup Dan John
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Peter Bergmann
5.0 out of 5 stars Top Buch!
Reviewed in Germany on December 12, 2022
Verified Purchase
Sehr inspirierend, auch wenn ich das Programm wahrscheinlich niemals machen werde.
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archan
5.0 out of 5 stars Great read
Reviewed in the United Kingdom on February 5, 2021
Verified Purchase
Simple and sinister way to develop serious mass. Nicely explained by Dan John, anyone can read and start applying in their training
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CARLO
4.0 out of 5 stars Mi è sembrato un libro ben fatto
Reviewed in Italy on January 14, 2021
Verified Purchase
Acquistato per mio figlio, non credo lo abbia letto.
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subhangkar banik
5.0 out of 5 stars The best
Reviewed in India on May 17, 2017
Verified Purchase
All his books are practical and works very well.Please keep taking note while you read .This will help in implementation of the program.
One person found this helpful
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