Mass — Muscle & Strength Building for Golfers

The Mass Program is a high-volume strength training plan designed to increase the cross-sectional area (size) of your fast twitch muscle fibers. This is a critical adaptation for long-term development of club head speed. Larger fast twitch fibers make you stronger and more explosive.

This program uses a form of cluster sets that differs from typical set-and-rep schemes. This structure allows you to complete a high volume of training while reducing intra-set fatigue and using more weight than traditional hypertrophy methods. The goal is to stimulate muscle growth while minimising excessive fatigue and muscle damage that can negatively affect explosive activity, like the golf swing.

Weights in the 60–85% of 1RM range are used for the primary exercises, with a large emphasis on a high volume of stimulating sets — the key driver of muscle fiber growth.

This program is not suitable for beginners. It is HARD! You need a reasonable strength training background and familiarity with the main barbell and dumbbell lifts.

Before starting, I strongly recommend completing the 2-week Mass Prep Program. The prep workouts include all the main movements at lower volume so you can learn the patterns, select sensible starting weights, and reduce the risk of excessive soreness or injury. If you skip the preparation phase, extreme soreness is almost guaranteed, and injury risk is unnecessarily high.

Users commonly report gaining muscle and losing fat simultaneously while following this program.