Tacfit Mass Assault - Quick Muscle With Dumbbells Only...
TACFIT MASS ASSAULT
1st November to 27th November 2012 - Level 1-4 (Month 1) completed
12.5lb/5.7kg to 20lb/9kg Dumbbells x 2.
20th February to 18th March 2013 - Levels 1 to 4 (Month 1) completed.
High Intensity Days Only. Did King of Clubs on Moderate Intensity Days.
12.5lb/5.7kg to 22.5lb/10kg Dumbbells x 2.
TACFIT Mass Assault was designed to slap muscle on your bones in the fastest way possible by creating a natural “anabolic environment” to promote growth. Phase one of this 2 month program uses dumbbells (with four levels of difficulty for each exercise), and phase two uses a medicine ball and bodyweight exercises (with three levels of difficulty for each exercise) — 4 full months of training if you complete every level of the program. Portable functional muscle growth for real-world action heroes.
This is a great program that goes way beyond just muscle development (balance, good posture development, co-ordination, enhanced motor-sophistication). Had I not moved over the Clubbells I would have stuck with this one using dumbbells. I've yet to do part two of the program but will 100% revisit it in the future. The movements are great and I felt a real synergistic effect by following the routine as prescribed. I personally never used it with the aim of building muscle mass but for learning new interesting movements. I did build muscle during the program but did not alter my nutritional intake or track progress within this area.
This is the type of program that I will revisit periodically and now I know the movements I can do this if caught short without Clubbells. Highly recommended.
The following are details of the workouts that I actually recorded. I have probably undertaken a further 1 or few that I did not make any records.
|1||1/11/2012||M||Mass Assault - Level 1||118||7.9||6.63||7.00||12.5lbs x 2|
|1||2/11/2012||H||Mass Assault - Level 1||144||n/k||n/k||n/k||15lbs x 2|
|2||5/11/2012||M||Mass Assault - Level 1||137||7.3||7.70||7.90||12.5lbs x 2||17.5lbs for swings|
|2||6/11/2012||H||Mass Assault - Level 1||136||9||7.64||7.00||15+17.5lbs x 2||17.5lbs for swings|
|3||9/11/2012||M||Mass Assault - Level 1||127||7||7.13||7.50||n/k|
|3||10/11/2012||H||Mass Assault - Level 1||135||n/k||n/k||n/k||17.5lbs x 2|
|4||13/11/2012||M||Mass Assault - Level 2||119||n/k||n/k||n/k||9-11lbs x 2|
|4||14/11/2012||H||Mass Assault - Level 2||110||n/k||n/k||n/k||10lbs x 2|
|5||17/11/2012||M||Mass Assault - Level 2||115||7.5||6.46||7.50||15lbs x 2|
|5||18/11/2012||H||Mass Assault - Level 2||107||8||6.01||8.00||17.5lbs x 2|
|6||22/11/2012||M||Mass Assault - Level 3||127||6.5||7.13||6.00||15lbs x 2|
|6||23/11/2012||H||Mass Assault - Level 3||138||8.7||7.75||7.00||20lbs x 2||16kg KB for Swings|
|7||26/11/2012||M||Mass Assault - Level 4||129||6||7.25||6.00||15+17.5lbs x 2||17.5lbs for swings|
|7||27/11/2012||H||Mass Assault - Level 4||137||8||7.70||7.50||20lbs x 2||16kg KB for Swings|
|1||21/2/2013||H||Mass Assault - Level 1||153||6||8.60||6.75||12.5lbs|
|2||25/2/2013||H||Mass Assault - Level 1||152||6.5||8.54||7.30||15lbs|
|3||1/3/2013||H||Mass Assault - Level 1||154||8||8.65||7.00||15lbs|
|4||5/3/2013||H||Mass Assault - Level 2||144||8.5||8.09||6.90||17.5lbs|
|5||9/3/2013||H||Mass Assault - Level 2||140||8||7.87||7.00||17.5lbs|
|6||14/3/2013||H||Mass Assault - Level 3||163||8||9.16||5.80||20lbs|
|7||18/3/2013||H||Mass Assault - Level 4||160||7||8.99||6.50||22.5lbs|