This is an excerpt from the "Frequently asked questions" Chapter of the Strength and Mass Holiday Ebook
If I have two weeks of holiday can I do two weeks of the Strength and Mass Holiday in a row?
Yes, Strength and Mass Holiday can be done for two weeks which I actually do recommend quite frequently. If the times is available. In this case you do the 5 days, then take 2 days off, the repeat the initial 5 days, then take 5 days off.
I play a sport – how can I fit the training session for that sport into the Strength and Mass Holiday?
With the 10 workouts in 5 days that the Strength and Mass Holiday calls for, no other workouts are possible as this while diminishing training drive and recovery.
Can I do the Strength and Mass Holiday while working regular hours?
With the 10 workouts in 5 days that the Strength and Mass Holiday calls for, regular working hours are not possible as this while diminishing training drive and recovery. The Strength and Mass Holiday is made for a holiday, take the holiday.
Do I have to stick to all given details of the Strength and Mass Holiday?
Yes, stick to all details as outlined. Changing small factors can change the outcome and results of the Strength and Mass Holiday. Its like buying a car and just leaving the steering wheel.
Can I train three times a day instead of two?
There are specific very rare times – like during the YPSI Squat Holiday – were I recommended to train three times per day. During the Strength and Mass Holiday and its full body approach shoot for a total of two workouts per day as the program outlines.
How often can I repeat the Strength and Mass Holiday per year?
The Strength and Mass Holiday can be done multiple times per year. The number one factor that determines how often is the individual recovery ability and the time available.
I can't eat that much, will the Strength and Mass Holiday still work?
Volume of food will primarily determine the mass gained during the Strength and Mass Holiday. If your goals are a body comp or just the physical challenge of 10 workouts in 5 days a high volume of food as suggested is not as important as when your primary goal is strength and mass.
Can I do the Strength and Mass Holiday in my home gym?
Yes, depending on the equipment you have at home. What you need is:
– Power Rack
– Barbell and Plates
- Dumbbells
– Adjustable bench
– Pulley
– 45° back extension
– Any leg curl machine
Can I do the Strength and Mass Holiday in a hotel gym?
Yes, depending on the equipment the hotel gym has. What you need is:
– Power Rack
– Barbell and Plates
- Dumbbells
– Adjustable bench
– Pulley
– 45° back extension
– Any leg curl machine
Can I use a booster that contains a stimulant like caffeine during the Strength and Mass Holiday?
I do not recommend the excessive use of stimulants. Due to its side effects such as fatigue and insomnia.
Are there more supplements beyond the basics to take during the Strength and Mass Holiday?
Yes, of course, there are many more supplements to take. As "Basics first" is one of the pillars of my supplement philosophy I recommended to get the basics as outlined in the Supplement Chapter first. And then add more specific supplements, primarily based on the skinfold measurement. Which is optional as 99% of the results are based on getting the basics right.
Can I drink alcohol during the Strength and Mass Holiday ?
Simple question. Simple answer. No. Alcohol will impair training drive, sleep and recovery therefore I do recommend to avoid alcohol during the Strength and Mass Holiday.
How long will I keep the gains in Strength and Mass?
The majority of the gains in strength and mass will stay if your nutrition, sleep and training are on point. Read Chapter 11 for a full overview and a training program for the month after the Strength and Mass Holiday.
I am a vegetarian, can I still do the Strength and Mass Holiday?
Yes, you can. To meet your protein requirements stick to fish, seafood, eggs, amino drinks and protein shakes.
As a female, can I still do the Strength and Mass Holiday?
Yes of course. The Strength and Mass Holiday can be completed by male and female. The main difference is the nutrition. All nutrition recommendations are stated for male and female. Consult Chapters 7, 8 and 9 for the specific recommendations and the differences between male and female.
If I use a lying legcurl instead of a kneeling legcurl machine can I do repetitions with both legs at a time or do I have to do one leg at a time ?
Yes, you can do both legs at a time.
The program contains chinups and pullups in some of the programs. I cannot do one repetition of each yet. Can I still do the Strength and Mass Holiday?
Yes, you can. Just substitute the chinups or pullups with a lat pulldown with the same grip. Do the same sets, tempo and rest. Just add 2 repetitions to the given repetition range. That means if the program says 2-4 repetitions for the chinups or pullups do 4-6 repetitions on the lat pulldown.
Can I do the Strength and Mass Holiday over a long weekend or does it have to be a full week?
Yes, if your long weekend involves five days like thursday to monday you can just move the days, so the "monday" of the program as outlined in Chapter 6 is your "thursday". The "tuesday is your "friday". And so on.
All the Best gaining Strength and Mass during this Holiday!
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Picture: Question mark.