The Deisel Strength Mass Report

The MASS Report
Copyright © 2013, by Jim Smith. All Rights Reserved.

http://www.dieselsc.com
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The MASS Report
The Best Muscle Building & Strength Training Tips from the Most Respected
Coaches in the Fitness Industry
Copyright © 2013 by Jim Smith

All Rights Reserved.
Diesel Strength, LLC.
First Published in June 2013
Printed in the U.S.A.
For additional information, please contact:

Jim Smith at www.dieselsc.com
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Disclaimer
You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical
condition or injury that contraindicates physical activity. This program is designed for
healthy individuals 18 years and older only.
The information in this manual is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this manual, be sure that your equipment is well-maintained,
and do not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including The Mass Report. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without proper
instruction. Always do a warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30
years old. Please discuss all nutritional changes with your physician or a registered
dietician. If your physician recommends that you don’t use The Mass Report, please
follow your doctor’s orders.
Copyright © 2013, All Rights Reserved. DeFrancos Training and Diesel Strength, LLC.
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Waiver and Release of Liability
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN

PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED
WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL
RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY
EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR
DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING
THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY
LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR
AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, LLC), FOR
INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS,
WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED
WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY
AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM
SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY
CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
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TABLE OF CONTENTS
Top 10 Muscle Building Tips 10

Jim Smith
How to Squat, Deadlift, Press Better 34

Jim Wendler
AUDIO BONUSES
Eliminate Bench Press Sticking Points

Mark Bell
Top 5 Strength Training Exercises for Athletes

Joe DeFranco
Recommended Resources 43
About the Author 44
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INTRODUCTION
I’ve been addicted to training ever since I picked up my first

weight as a scrawny 98lb wrestler in high school who, at the time,
could barely do 10 push-ups.
Over the past 26 years, I’ve learned some very hard lessons in
gym and have been through it all. I’ve been injured, I’ve
plateaued, and I’ve done a lot of things wrong. But because I
loved how training made me feel and how it helped me clear my
mind, I kept at it.
My love for training gave me drive and passion to learn as much

as I could about getting stronger and building muscle the right
way. And this led to me becoming a strength coach after I
graduated from college.
These many years later, I have co-authored some of the most

important and influential strength training manuals and DVD’s, as
well as, what I believe is the best hands-on coach’s certification in
the world.
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You could say that training has given me everything in my life.
It provides for my family and has made me stronger, both

mentally and physically. I’m no longer that little kid who was
unsure of himself or didn’t really fit in. I’m someone who is
confident and dialed in to my passion in life; which is helping
others to achieve more in their lives and believe in themselves.
Training hard can change you in many ways.
One of the biggest lessons I’ve learned after training for and
completing the SEALFIT challenge in 2012, was that we are
capable of much more than we ever thought possible.
Hard training isn’t really about the weights or hitting a PR, it is

about your struggle to achieve those goals. It is about the fight
you wage every time you get under the bar.
It is YOU against you.
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Training can answer the question, are you tough enough to
overcome your fear and get under the weight one more time to
give it everything you’ve got?
If you are willing to take that chance, great things can happen.
Pushing beyond your own self-imposed mental limitations in

training can carryover into our every day lives.
Becoming more mentally tough can allow you to see things

differently in the world.
The struggles that we face on a day-to-day basis can become

really simple and they don’t seem as tough or insurmountable.
You find out that the harder you push yourself in the gym, the
easier life becomes. The obstacles that used to stop you in your
tracks - sometimes for days, weeks, or even months – can be
smashed as long as you just keep going.
That is the key to life.

Take massive action even when there is doubt or fear!
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If you do that, you can achieve anything.
Use training to forge an iron will and take that with you into your
life. The confidence, the mental toughness, the relentlessness, a
powerful and unbeatable mind – can all be harnessed through
physical training and be used to achieve your own personal
greatness.
"Death twitches my ear. Live, he says, I am coming." - Virgil
In the ebook, I am going to share with you some of the things that
I’ve learned over the years and give you a better starting point
then I had.
In your quest for building muscle and getting stronger, there are
several principles that you must adhere to if you want to make
continuous progress and remain injury-free.
I have also asked a few of my friends to give their insight on how

you can train better and becoming strong as hell. These guys are
experts in their own right and are very well respected in the
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fitness industry. I’m humbled they agreed to participate and I
would listen to everything they have to say if your goal is to train
hard and train smart for a long time.
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Top 10 Muscle Building Tips
JIM SMITH
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Muscle Building Tip #1
The Warm-up is Critical
When I was younger, I didn’t need to warm up. I would just go

into the gym and start lifting weights (most times with bad form).
But, gradually over time, I started accumulating injuries and I
didn’t feel good when I left the gym. In fact, my body felt tore up.
I didn’t know what warming up was or why it was important. So I

started researching pre-training strategies and how I could train
harder and recover faster.
What I found was that warming up ‘awakens’ the body and helps
you get a good sweat going before you even touch a weight. It
helps lengthen your muscles and gets them to work better. This
means you can maintain better form when you lift AND lift at your
best potential.
Over the years, we develop a simple 4-step system for warming

up:
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STEP 4
STEP 1 STEP 2 STEP 3
Movement
SMR Mobility Activation
Rehearsal
BREATHING – HYDRATION – POSTURE

SIMPLE COMPLEX
AMPED Warm-up 4-Step Process

See AMPED Warm-up for more information – CLICK HERE
Step 1: SMR
SMR or self-myofascial release is a self-massage where you use

foam rollers, lacrosse balls, softballs, baseballs and whatever else
you want to help massage your muscles. The research that I have
read says that using these implements for a self-massage may
help to relax the soft-tissues of your body so they release back to
their original length. This means your muscles will work better
and contract harder, i.e., you will get stronger and be able to get
maintain better form.
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Step 2: Mobility
Dynamic mobility movements – such as squat-to-stand or various

band traction movements – help to open up our bodies. If we
unlock our movement, we can get into better positions, move
through a great range of motion with more control, and get
stronger, faster. These types of flowing exercises may help to
make our muscles, fascia, tendons, and ligament more elastic and
reactive.
Step 3: Activation
This is where we get the muscles working again that have not
been doing their jobs. This happens when we lose good posture –
typically at the hips and upper back – and the muscles get ‘down-
regulated.’ During the warm-up, it becomes critical to get these
muscles firing again so that we can feel better and lift more
weights.
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Step 4: Movement Rehearsal
Finally, at the last stage of the warm-up, we want to rehearse the

movements we will be performing for the first primary exercise.
For example, if our primary exercise is the bench press, we will hit
push-ups or high-rep bench press with just the bar for a couple
sets to prepare the appropriate muscle groups for the ramp up
into the primary worksets.
As a special note, I wanted to tell you about the importance of

breathing, hydration and posture for everything we do, in and out
of the gym. Learning how to breathe deeper into our abdomen
and fully utilizing our deep breathing muscle together
(synergistically), will not only give us better core stability, but also
help to relax our bodies. Most of us are ‘stress breathers’ or only
breathe into our chest using our accessory breathing muscles.
The impact of this ‘chronic hyperventilation” is seen across our

entire body. It affects the resting ‘tone’ or tightness in our
muscles and can negatively impact our posture.
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The same goes for not drinking enough water throughout the day.
It is typically recommended you drink half your bodyweight in
ounces throughout the day. But I recommend much more if you
train on a regular basis. Being dehydrated causes our muscles and
soft-tissues in our body to get ‘glued’ down and this changes how
well they slide over one another. This is a big problem, especially
if you are trying to perform your best in the gym and get into a
good position when under the bar.
Finally, throughout the warm-up and for every exercise you do,
you should always be trying to keep good posture. This means
your hips, spine and head should be in a straight line – regardless
of what you’re doing. Kelly Starrett calls this, “organizing the
spine first.” Like I said, however, maintaining good posture can be
very difficult if you don’t learn to how to breathe deeper
(diaphragmatically, or into your belly) and drink enough water.
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Muscle Building Tip # 2
Pick the Right Exercises
You know what exercises I’m talking about; yeah, the hard ones.
The compound exercises that give you the most bang-for-your-
buck.
When you train, you want to train with the greatest efficiency as
possible. This means picking exercises that will challenge multiple
muscle groups at once and push you hard in the gym.
Isolation exercises (like tricep kickbacks) do have their place in the

workout if you working on a weakness or injury, but the majority
of your training should be made up of the big exercises.
Here is my list of the best compound exercises that you should be

using in your workouts.
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UPPER BODY UPPER BODY
Exercises Exercises
Bench Press Back Squats

Incline Bench Press Front Squats
Push-ups Box Squats Conventional
Pull-ups Deadlifts Sumo Deadlifts
Chin-ups Trap Bar Deadlifts
Military Press Rack Pulls
Dips Romanian Deadlifts (RDL’s) Hip
Power Cleans Thrusts
Power Clean & Press Lunges
The problem with these exercises, and all heavy training, is that
you need make sure your form is on point. Because, as you
progress, you’ll be adding more and more weight on the bar. And
if your form is terrible, then you’re just asking for big problems.
So progress slowly and constantly work on getting your form tight.
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Focus on Good Form and Good Position
For the “Big 3” movements, I’ve put together some of the most
comprehensive training guides on the NET to help you get better
at doing the lifts safely and effectively:
How to Bench Press – CLICK HERE

How to Deadlift – CLICK HERE
How to Squat – CLICK HERE
These will help you get started and teach you the fundamentals of
each exercise and the importance of good position. If you were
deadlifting, for example, a good position would be a straight back,
braced core, and torque at the shoulders and hips for more
tension.
You always want to start an exercise in the best position possible

because this will increase the likelihood of completing the lift and
not injuring yourself. It will also teach you and reinforce what a
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good position is so when you get out of position, you’ll be able to
end the set without messing yourself up.

Choose the Right Sets and Reps
To build more muscle and get stronger, you have to push the
weights for the big exercises. To keep your body adapting, the
simple rule is that you have to do something different in a
workout, then you did in the workout before.
If you benched 225 for 10 reps last workout, you need to try and
get 11 reps. Or, if you went through a workout and took 90
seconds between each exercise, you should try and keep the rest
periods to 60 seconds. This is called the Principle of Progressive
Overload.
Pushing yourself just a little harder will force your body to adapt
and overcome this new stress.
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While there are a number of training variables you can adjust in
your workouts to make them harder:
 Modifying the rest periods,

 Changing the amount of weight lifted,
 Changing the exercise,
 Changing the implement,
 Changing the tempo or speed of movement, or
 Changing the volume (sets x reps)
We will focus on what rep schemes have worked for my

programs:
6-8 reps – Strength + Muscle Mass
8-12 reps – Strength + Muscle Mass
In my experience, focusing on these rep schemes and choosing

the right compound exercises will a deadly combination for you if
you want to pack on muscle and get strong.
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But, if is not enough to just perform 6-8 reps for an exercise with
an easy weight, you have to choose a weight where you are able
to just get that last rep (with good form) and no more. It is all
about intensity and pushing hard, not just getting the reps
written on the piece of paper.
Are these set in stone? Hell no. They are arbitrary numbers. But
they are a good starting point for anyone and have worked for me
over the years.
Like I said, the key is pushing yourself to try and create a change
in your muscles.
Brad Schoenfeld published new research on the science of

hypertrophy and they found that there are 3 things that build
more muscle:
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1. mechanical stress – amount of weight we lift
a. Simple explanation – lift heavier weights to stimulate
muscle growth
2. muscle damage – unique stimulus and adhering to the
Principle of Progressive Overload
a. Simple explanation – use a variety of rep ranges,
implements and exercises in your training to challenge
yourself
3. metabolic stress – push yourself hard in the gym
a. Simple explanation – minimize rest periods and push
the pace
Study:
The Mechanisms of Muscle Hypertrophy and Their Application to
Resistance Training
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Get Tempo Under Control
When the weights aren’t going up and you’ve ever hit a wall in the
gym, this can be very frustrating.
By simply by focusing on the quality of your repetitions for a given

exercise can make all of the difference in the world in helping you
jump start your progress again.
This can simply be referred to as changing the tempo.
For every movement, there are 3 phases:

 a concentric phase - where your muscles shorten under
tension
 an eccentric phase - where your muscles lengthen under
tension, and
 an isometric phase - where there is tension but no change
in the length of the muscle
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Research has shown that the majority of muscle damage (or
microtrauma) associated with heavy strength training occurs
during the eccentric or lowering phase.
We can use this to our advantage and focus on a ‘controlled’

eccentric to maximize the muscle fiber damage and reap the
benefits when our muscles repair themselves and adapt to a
bigger and stronger version.
Here is a simple example:
When performing a bench press with your 10RM (the weight

where you can perform 10 reps with good form), unrack the bar
and lower the weight for a count of 3-5 seconds. When it touches
your chest, explode it back up to lockout and repeat. What you’ll
find is that the weight where you could normally perform 10 reps
with now feels like a ton of bricks at rep 7. You’ve increased the
time under tension (or TuT) for the set and increased the amount
of lactic acid in your muscles.
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This simple ‘trick’ can work for any exercise. We love
incorporating slow eccentrics with our back, arm, leg, shoulder
and chest movements to smash plateaus.
Modifying the tempo is just one training effect that can make
your set and your time in the gym much more efficient.
Notice that I didn’t say to press the weight back out to lockout
slow and controlled as well. During the pressing (concentric)
phase, you always want to drive into the bar as hard as you can.
This type of training will increase your strength, power and recruit
more motor units. And, remember, life and moving in the real
world is not slow and controlled. Whenever you perform a
concentric movement, make sure you move the bar with bad
intentions.
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Full Range of Motion
The bottom line is, when you train any exercise, you should do it
through the greatest range of motion possible.
With that being said, not everyone can do this. Previous injuries,
lack of mobility and stability, and poor technique can all prevent
you from performing an exercise the way it is intended.
This means that not everyone should hit a full range exercise.
This can predispose them to injury and hurt them in the long run.
The smarter way to approach a new exercise, or one that you’ve
been doing for years with bad form, is just to start over.
Take the weight off the bar and start from scratch. Learn the
proper positions you need to get in for each exercise and how to
create tension through the full execution of the lift. Only stay in a
range of motion where you can perform the exercise the right
way. For example, a high box can be used to train and reinforce
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good technique for a squat and can be progressively lowered as
you get better.
Refer to Tip # 3 for how to bench, squat and deadlift – and get
with a qualified trainer to fill in the other gaps in your technique.

Don’t Be Scared of Partials
As you advance and get your form dialed in, hitting partial reps is
a great way to continue a set and create massive metabolic and
structural disruption.
A partial rep is where you can only perform a limited range of

motion for an exercise because you’ve already reached near
failure at the end of the set. The other important key to partials is
to always stay in the ‘groove’ and not lose your form. Just
because you’re pushing to the limit, doesn’t mean your form goes
to crap.
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I typically don’t recommend partials for the big 3 exercises (bench,
squat, deadlifts) just because it requires really good spotters and
have a high potential of injury, but supplement exercises are a
different story.
Partials can be used with t-bar rows, curls, lat pull downs, db
shoulder presses, tricep extensions, posterior flyes, side laterals -
just to name a few.
Finally, partials should be cycled into your workouts and not used
every training session. Even though they are very effective, they
are very taxing to your muscles and require lots of recovery.

Don’t be Scared of High Reps
I’ve already stated what I feel are the optimal rep ranges for most
exercises in your programs. But I also want to encourage you to
be brave and go for broke.
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Using finishers after your main sets is a great way to get more
volume into your workouts and push yourself mentally to another
level.
We often grab a weight at 50% of our ending weight we used for

our last set and see how long it takes us to get to 50 or 100 reps.
We hit as few of sets as possible and rest as short as possible to

reach our target number of reps; Just keep the weight moving and
get intense. Rest briefly only when your form breaks down and
then get back into it.

Get a Good Training Partner
You need to find someone or a small group of guys who love

training. They have to absolutely love training and love getting
after it.
These are type of guys who don’t just get through a workout, they
give everything they’ve got for every set.
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A good training partner will give you a good spot and also help
you get through the end of a set – getting every rep you can -
without killing yourself.
And, if you train with the same guys for a long time, they will learn
how to spot you. Remember, everyone is different and the spot
for everyone is different. As an example, some guys go on a count
and some guys go on a breath.
From the hand off for the bench, to knowing when you’re going to
fail mid-rep during a squat, good training partners know you and
are always there.
Yes, it is your mind that gives you the intensity and drive for each
set and every rep, but a good training partner can give you an
edge.
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Mindset
With every set and every rep you do, you should be thinking, “I
am going to give this everything I have and not leave any doubt
that I own this weight.”
Intention is everything when you train.
You have to give it your all if you want results. It doesn’t matter if
you’re hitting your warm-up sets or your max effort work, tense
your body, focus your mind, and drive the weight.
Doubt isn’t going to work if you’re under a heavy squat weight or

you’re about to pull your max deadlift. Your mind has to be clear
and your body has to be ready.
Doubt can also creep in when you leave the gym and know you
just did the workout in your notebook. Just getting through a
workout isn’t what training is all about.
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It is about testing yourself and creating an iron will.
Because the harder you train in the gym, the better prepared
you’ll be for whatever life throws at you in the real world.
So give every workout, every set, and every rep – everything

you’ve got.
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How to Squat, Deadlift, Press Better
JIM WENDLER
jimwendler.com
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Squat
Build your Back and Abs – Every lift requires you to have a strong
midsection but I don’t think people realize how strong it has to be.
A couple sets of sit-ups is not going to cut it. And doing the latest
“abdominal activation” exercise being pumped on the internet is a
sure way to get out of quality work. You must raise your
expectations. Your abs and low/mid back must be trained with
low/mid level weights for high reps. I recommend you use a
variety of low back exercises from easy movements (Reverse
Hypers, back raises) to high rep straight leg deadlifts (20+ reps)
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and good mornings. Essentially, build an indestructible mid
section that will not fold under heavy weight. Remember that the
mid-section is what links your legs and hips to the bar. When
power is lost between the two, the lift is missed.
Be Aggressive out of the Hole – Too many people are scared

when they squat. Instead of embracing the fear and using it to
their advantage, they become hesitant. At the bottom of the
squat, the hardest part, you must drive and push like your life
depends on it. This is not a time for reflection or thinking about
form – this is a time for reckless abandon. You have to lift with a
chip and a barbell on your shoulder.
Eat – In an age of 160 pound internet 6 Pack Heroes and skinny

jeans, eating is a lost art of strength training. If you want to get
strong, don’t self sabotage your training and have the Ab Excuse
to fall back on. Gain some weight. Eat to move weight. The
attitude of today’s beginner lifter is going to kill strength training
and turn it into Asterisk Training - * Training is when a lifter says “I
squatted 200 pounds WITH ABS.” No one cares about the Asterisk
Lifter, they only care about the weight.
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Press
Use your hips – Although the strict press does not use your legs, a
strict press is still a total body movement. Along with a strong
mid-section (see above as it still relates to the press), learning to
use your hips when you press is essential to starting strength in
the press. People screw around with “dead stop” presses to help
improve their body position but this is nothing more than an
unathletic solution to an athletic problem. The start of the press
is much like a jump – everything must be activated to get the bar
moving. Straight legs and a shove of the hips into the bar is a
subtle movement but essential to having a strong press. The next
time you press think about it as a hip movement to get started.
Breathe – Learning how to breathe is essential to a good press.

You must hold your air when you take the bar off, but you don’t
want full lungs the whole time. Full lungs = light head. Once you
take the bar off, let out a little bit of air. Enough to supply your
head with some oxygen but not enough to lose your tightness.
Each rep must be done with this technique. If you let out most
the air after the lift is on your shoulders again, reset your lungs
and do the reps correctly.
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Upper back – Having a strong and stable upper back is essential in
the press. It allows you to remain in good position from the start
of the lift, maintain good bar path and confidence when taking
the bar off the rack. The upper back should be trained with high
rep exercises (20-50 reps) with face pulls, rear raises and band
pull-aparts. Movements such as cleans (power and hang),
deadlifts (of all varieties), rows and shrugs are (or should) already
be part of your training and help build a strong upper back. Like
low/mid back work, your upper back should be trained with a
variety of isolation movements and heavy compound work.
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Deadlift
Row – Dumbbell rows are one of the best assistance exercises for
all lifts. It helps your bench, press and deadlift. With the added
caveat of it being easy on your lower back, the dumbbell row is a
great way to help lock out strength in the deadlift. When you
take off the straps, the high rep dumbbell row (aka Kroc Rows)
has the added benefit of being the best grip strengthener for
heavy pulls.
One thing at a time – There are way too many deadlift articles out
there. Way too many. Too many “tips” and too many experts
telling you what is the correct way to deadlift. At the end of the
day, it’s just a deadlift so don’t overanalyze the movement of
picking up a barbell. With all the articles and tips, it is easy to
overthink the lift, WHILE you lift. I always limit each lift to ONE
cue per set. This could be a form thing “Ass down…Ass down” or a
mental thing “STRONG AS FUCK!” – but whatever it is, it is just
one thing. Don’t clutter your lifts with unnecessary baggage.
There is already enough weight on the bar so don’t make it any
heavier.
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Learn to Jump – You want to be an explosive lifter? Jump. Over
boxes. On boxes. Over hurdles. Long jumps. Tuck jumps. Jumping
teaches you how to explode out of the hole of the squat, and out
of the bottom of a deadlift. Also, jumps will you’re your starting
strength in all lifts – you can’t isolate your CNS! When you jump
on a high box, the jump has consequences. This is a good thing as
it requires you to be competitive and how to turn EVERYTHING on.
You cannot be loose when you jump on a high box.
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The Mass Report
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About the Author
Jim Smith, CSCS

dieselsc.com
Jim is a highly respected strength coach and

owner of Diesel Strength and Conditioning.
He is also on the Fitness Advisory board for
LIVESTRONG.com, Muscle & Fitness, Men’s
Fitness, and Schwarzenegger.com. Jim is
regularly featured in Men’s Fitness, Muscle &
Fitness and Men’s Health. Jim has published
several best selling manuals and DVD’s in the
areas of athletic performance, muscle
building and strength training that have been
purchased by athletes, coaches and fitness
professionals all over the world.
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The MASS Report
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The Deisel Strength Mass Report

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Copyright © 2013, by Jim Smith. All Rights Reserved.

Copyright © 2013 by Jim Smith

For additional information, please contact:

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I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN

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Top 10 Muscle Building Tips 10

How to Squat, Deadlift, Press Better 34

Eliminate Bench Press Sticking Points

Top 5 Strength Training Exercises for Athletes

About the Author 44

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I’ve been addicted to training ever since I picked up my first

My love for training gave me drive and passion to learn as much

These many years later, I have co-authored some of the most

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It provides for my family and has made me stronger, both

Training hard can change you in many ways.

Hard training isn’t really about the weights or hitting a PR, it is

It is YOU against you.

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Pushing beyond your own self-imposed mental limitations in

Becoming more mentally tough can allow you to see things

The struggles that we face on a day-to-day basis can become

That is the key to life.

"Death twitches my ear. Live, he says, I am coming." - Virgil

I have also asked a few of my friends to give their insight on how

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When I was younger, I didn’t need to warm up. I would just go

I didn’t know what warming up was or why it was important. So I

Over the years, we develop a simple 4-step system for warming

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BREATHING – HYDRATION – POSTURE

AMPED Warm-up 4-Step Process

SMR or self-myofascial release is a self-massage where you use

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Dynamic mobility movements – such as squat-to-stand or various

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Finally, at the last stage of the warm-up, we want to rehearse the

As a special note, I wanted to tell you about the importance of

The impact of this ‘chronic hyperventilation” is seen across our

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Isolation exercises (like tricep kickbacks) do have their place in the

Here is my list of the best compound exercises that you should be

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Bench Press Back Squats

So progress slowly and constantly work on getting your form tight.

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How to Bench Press – CLICK HERE

You always want to start an exercise in the best position possible

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Muscle Building Tip # 4

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 Modifying the rest periods,

We will focus on what rep schemes have worked for my

6-8 reps – Strength + Muscle Mass

8-12 reps – Strength + Muscle Mass

In my experience, focusing on these rep schemes and choosing

The MASS Report