Training is the solution to all of life’s problems.
Wife mad at you? Go train. Car not working? Go run. In debt? Become a professional bodybuilder to pay off the debt.
Jokes aside, training is amazing, but sometimes you hit a little plateau. Jake Wilson over at Bodybuilding.com says his Project Mass program will get you going again.
But will it get my car going again as well? (Probably not.) But let’s find out.
Table of Contents
About the Creator – Jake Wilson
Ever had a doctor design you a training plan? (OK, maybe you have if you’ve tried Jim Stoppani’s Alternating Rest Pause program.) Well, Dr. Jacob Wilson, Ph.D., is extremely driven when it comes to the world of physical fitness, as he’s a doctor of Skeletal Muscle.
He’s written more than 150 peer-reviewed papers on the matter of physical health. Jake’s also written dozens of pieces about training, nutrition, and fitness for other papers and magazines.
He has an enormous online following not just on social media, but he’s pretty prevalent on YouTube as well. Jake Wilson is also a guest on the Ben Pakulski podcast, which discusses fitness and bodybuilding.
Overall, Jake is in the business of empowering others and helping them become their best.
Project Mass Overview
Jake Wilson’s Project Mass is 100% a muscle-gaining plan.
This program is certainly not for the individual looking to shed a few pounds, as the volume of training is way too much to recover from for someone who’s dieting.
- Fitness level: Advanced
- Duration: 16 Weeks
- Workouts per week: 7 workouts per week
- Average workout duration: 60 minutes
- Equipment needed: Full gym
- Goal: Build muscle
As mentioned before, the program is also focused on breaking through plateaus and getting swole, which means there will have to be some interesting diet and lifting techniques.
Quite early on in the program, it’s mentioned by Dr. Wilson that the program is not for everyone, and you need a decent amount of experience under some heavy bars. The volume and intensity will soon turn quite … intense, so you better come prepared.
Project Mass Program Details
The whole plan will last a total of 16 weeks, which is split into cycles and microcycles. You’ll also get a nutrition and supplementation guide.
Cycles and Minicycles?
Highly trained individuals will often follow something called mesocycles which are periods of time you spend doing something specific in the gym. For instance, a mesocycle will include strength, hypertrophy, and peaking phases (if you’re a strength athlete).
Since you’re following this plan to build size more so than strength, the mesocycles will include the following microcycles:
- Heavy: The training here will be proper heavy stuff, with most of the sets ranging from 3 – 10 reps.
- Traditional hypertrophy: This will be slightly less load than the heavy microcycle, and most of the sets will range from 4 – 10 reps.
- Overreach: As the name suggests, you’ll be reaching for PBs here, similar to a “peaking” phase that strength athletes do.
- Recovery: Reps will still be extremely low, but you’ll be focusing on training in a manner that’ll allow the muscles and central nervous system to recover optimally.
As Project Mass is designed to help you break through a size or strength plateau, you can expect some new methods in which to progress and cause a novel stimulus.
Aside from the normal drop set and supersets, you can expect the following:
- Intra-set stretching: Popularized by Dante Trudel, these stretches aim to increase both blood flow and tension in the muscles, which can result in greater gains.
- Blood flow restriction training: This is a rather new method of training and has you restricting blood to an area to elicit more muscle damage. There is some evidence to show this works, especially on weaker body parts.
- Forced eccentric training: Your training partner will apply pressure as you lower a weight, overloading the eccentric part of the lift.
You’ll also be doing a decent amount of cardio on the plan, such as incline walking, but also more exciting options such as sled pushing – “exciting” – HAH.
3 Jake Wilson’s Project Mass Pros
- Value for money: Often, online programs are simply the typical 4 sets of 8 – 12 reps. This plan is far from that, as you can actually see how the cycles differ from one another.
- Extras: The nice thing is that Dr. Wilson added extras, such as a nutrition and supplementation guide. This makes the whole process a lot easier. You also get bonus videos where Dr. Wilson explains the more complicated parts of training, such as the lifting techniques and mesocycles.
- Strength and size progression: Dr. Wilson understands that the route to becoming bigger is by getting stronger. This is why the whole plan is centered around this principle, which is the way it should be.
The Only Con of Jake Wilson’s Project Mass
The only problem here is … itself.
This program is not for everyone. It’s for someone who’s more experienced – someone who has a lot of muscle already. Thus, most people probably won’t be able to lift with the required load and volume needed.
Hey, at least it’s not downright impossible, like the borderline ridiculous RSP Chiseled.
Jake Wilson’s Project Mass Program – Final Thoughts
There’s very little that’s negative about this plan. Dr. Wilson is one of the OGs in real fitness information, and if you follow him on socials (like I do), you’ll know what I mean.
It comes as no surprise that this plan is calculated and precise but effective nonetheless. This is a plan for those who really want to progress – for those who actually want to be better than last year.
If you rock up to the gym for selfies, socialization, or to mess about, look elsewhere.
The Project Mass Program has everything you need to succeed. The only thing I might do if I were to follow this plan myself is to run it several times, as growth will take a whole lot longer than just 16 weeks.
Rating: 5.0 out of 5