Results from the 2 Week Mass Challenge, based on weight/measurements immediately prior to Day 1 and the morning after the last day:
- Weight: -0.73 kg (1,6 lbs)
- Lean Mass: +0,3 kg (0,67 lbs)
- Bodyfat: -1,03 kg (2,27 lbs), -1.52%
If comparing to the day after completing FB30 R4 and **excluding** the 4 deloading days between the end of FB30 R4 and the start of the 2 Week Mass Challenge, there is still a positive result from the Mass Challenge:
- Weight: no change
- Lean Mass: +0,23 kg (0,51 lbs)
- Bodyfat: -0,23 kg (0,51 lbs), -0,38%
With limited weights, there were exercises in which it was difficult to lift heavy enough to fatigue the muscles in time, but for many of the exercises the weights were appropriately heavy so that the last few reps were very difficult to do.
Modifications were made due to injuries, as well as to increase the focus on the glutes rather than quads and hamstrings, and to increase the overall challenge to the muscles (e.g., Bulgarian Split Squats instead of Lunges; Single Leg Bridges/Thrusts instead of regular; Single Leg Deadlifts instead of regular; focusing first on one side and then adding another interval to do the other side instead of alternating side w/in an interval, adding bands to increase the muscle load, etc.). A short HIIT workout was added one day in between Weeks 1 and 2, and some recently completed workouts were swapped for very similar workouts which hadn't yet been done.
As the aim was both increasing overall muscle mass/strength as well as hypertrophy, eccentric movements of every exercise was slower (at least 5 seconds) while the concentric movements varied between slow, medium, and explosive/plyo, depending on the particular exercise and weight.
On that note, for those afraid of "bulking" up, despite aiming for hypertrophy (a.k.a., building noticeable, more defined muscles), the measurements remained the same or slightly decreased while muscle definition noticeably increased and body fat noticeably decreased.
So far, the Mass Challenge is one of the top most effective FB programs/challenges completed for building muscle while also decreasing bodyfat. It was a very good balance of strength training (w/ some of the most intense upper body FB workouts, utilizing 3-day splits on week 1 which left the arms feeling totally shredded in a good way) and cardio/HIIT (which was enough to help burn fat more rapidly, but not so much as to be detrimental to muscle-building).
Having enjoyed this Challenge very much, the 4 Week Mass Program, which was purchased during the holiday sale, is scheduled to follow the 2 Week Burn Challenge.
For those afraid of trying something different, or fearing that a program will cause detrimental results, the 1-2 Week Challenges in FB Plus are a great way to "test the waters" and see how a particular training focus effects your body personally. And, from personal experience, the body can and WILL recover from a program or challenge which causes results different than expected. It's also usually good to regularly change things up from time to time to help your body break through a plateau and benefit more effectively from what you usually like to do. The human body is a complex marvel of resiliency and adaptation! So, if you want to try something new or change things up, but are afraid of what might result, just go for it - your body may surprise you with beautifully unexpected positive changes! :)
2-Week Mass Challenge review and RESULTS!
Results from the 2 Week Mass Challenge, based on weight/measurements immediately prior to Day 1 and the morning after the last day:
- Weight: -0.73 kg (1,6 lbs)
- Lean Mass: +0,3 kg (0,67 lbs)
- Bodyfat: -1,03 kg (2,27 lbs), -1.52%
If comparing to the day after completing FB30 R4 and **excluding** the 4 deloading days between the end of FB30 R4 and the start of the 2 Week Mass Challenge, there is still a positive result from the Mass Challenge:
- Weight: no change
- Lean Mass: +0,23 kg (0,51 lbs)
- Bodyfat: -0,23 kg (0,51 lbs), -0,38%
With limited weights, there were exercises in which it was difficult to lift heavy enough to fatigue the muscles in time, but for many of the exercises the weights were appropriately heavy so that the last few reps were very difficult to do.
Modifications were made due to injuries, as well as to increase the focus on the glutes rather than quads and hamstrings, and to increase the overall challenge to the muscles (e.g., Bulgarian Split Squats instead of Lunges; Single Leg Bridges/Thrusts instead of regular; Single Leg Deadlifts instead of regular; focusing first on one side and then adding another interval to do the other side instead of alternating side w/in an interval, adding bands to increase the muscle load, etc.). A short HIIT workout was added one day in between Weeks 1 and 2, and some recently completed workouts were swapped for very similar workouts which hadn't yet been done.
As the aim was both increasing overall muscle mass/strength as well as hypertrophy, eccentric movements of every exercise was slower (at least 5 seconds) while the concentric movements varied between slow, medium, and explosive/plyo, depending on the particular exercise and weight.
On that note, for those afraid of "bulking" up, despite aiming for hypertrophy (a.k.a., building noticeable, more defined muscles), the measurements remained the same or slightly decreased while muscle definition noticeably increased and body fat noticeably decreased.
So far, the Mass Challenge is one of the top most effective FB programs/challenges completed for building muscle while also decreasing bodyfat. It was a very good balance of strength training (w/ some of the most intense upper body FB workouts, utilizing 3-day splits on week 1 which left the arms feeling totally shredded in a good way) and cardio/HIIT (which was enough to help burn fat more rapidly, but not so much as to be detrimental to muscle-building).
Having enjoyed this Challenge very much, the 4 Week Mass Program, which was purchased during the holiday sale, is scheduled to follow the 2 Week Burn Challenge.
For those afraid of trying something different, or fearing that a program will cause detrimental results, the 1-2 Week Challenges in FB Plus are a great way to "test the waters" and see how a particular training focus effects your body personally. And, from personal experience, the body can and WILL recover from a program or challenge which causes results different than expected. It's also usually good to regularly change things up from time to time to help your body break through a plateau and benefit more effectively from what you usually like to do. The human body is a complex marvel of resiliency and adaptation! So, if you want to try something new or change things up, but are afraid of what might result, just go for it - your body may surprise you with beautifully unexpected positive changes! :)
Links to 2 Week Mass Challenge daily reviews:
Day 1: https://www.fitnessblender.com/community/discussion/28366/mass-challenge-day-1-complete
Day 2: https://www.fitnessblender.com/community/discussion/28373/mass-challenge-day-2-complete
Day 3: https://www.fitnessblender.com/community/discussion/28397/mass-challenge-day-3-complete
Day 4: https://www.fitnessblender.com/community/discussion/28404/mass-challenge-day-4-complete
Day 5: https://www.fitnessblender.com/community/discussion/28414/mass-challenge-day-5-complete
Day 8: https://www.fitnessblender.com/community/discussion/28447/mass-challenge-day-8-complete
Day 9: https://www.fitnessblender.com/community/discussion/28457/mass-challenge-day-9-complete
Day 10: https://www.fitnessblender.com/community/discussion/28480/mass-challenge-day-10-complete
Day 11: https://www.fitnessblender.com/community/discussion/28485/mass-challenge-day-11-complete
Day 12: https://www.fitnessblender.com/community/discussion/28500/mass-challenge-complete
Happy Blending everyone! :)