Tacfit Mass Assault - Quick Muscle With Dumbbells Only...

Tacfit Mass Assault

TACFIT MASS ASSAULT

Undertaken:
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.

Official Web Site: HERE.
Article about Mass Assault: HERE.

My Thoughts

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. 

My Data

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.  

                       
  Cycle Date Mod Program Average RPE H/R RPT Weight(s) Notes  
          Heart Rate   RPE        
  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    
                       

Personal Training Scores

 

Click on the image above to view all my training scores since starting Tacfit Training in 2012