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The Green protocol in Mass look a lot like BB. (20-30 min of lss running). It's a little bit shorter but not if we stay at 30 minutes.

Will it achieve a little bit like BB for the heart less the endurance part if we do Mass with it?

I don't own the new book yet so I haven't seen the template, but base building is generally 30 + min LSS work, 3 x a week staying within 120-150 BPM for the LSS component.
That is the simplest way to explain it.

The idea is to take the runs easy and focus on changes to the physiology over performance.

If your mass template fits within base building parameters then yes it is "base building".

When you do Green as a template you will go outside those heart rate levels if it meets your goals.

Mass and high level endurance don't really go together that well. They are at opposites ends of the spectrum.
Your body will try and strip weight off to make your long distance work easier. 30 min is that sweet spot that gives you 80% of the benefits of LSS work, without pushing into the extreme endurance zone.

TB2 explains the "minimum effective dose" pretty well.

Maxrip13 wrote:I don't own the new book yet so I haven't seen the template, but base building is generally 30 + min LSS work, 3 x a week staying within 120-150 BPM for the LSS component.
That is the simplest way to explain it.

The idea is to take the runs easy and focus on changes to the physiology over performance.

If your mass template fits within base building parameters then yes it is "base building".

When you do Green as a template you will go outside those heart rate levels if it meets your goals.

Mass and high level endurance don't really go together that well. They are at opposites ends of the spectrum.
Your body will try and strip weight off to make your long distance work easier. 30 min is that sweet spot that gives you 80% of the benefits of LSS work, without pushing into the extreme endurance zone.

TB2 explains the "minimum effective dose" pretty well.

In the mass book, green is redefined as 2 to 3 30 min lss at 120 to 150. A little bit like base building in TB2.

That's why I was wondering if the conditioning would be like the base building.

xfitxm wrote:

Maxrip13 wrote:I don't own the new book yet so I haven't seen the template, but base building is generally 30 + min LSS work, 3 x a week staying within 120-150 BPM for the LSS component.
That is the simplest way to explain it.

The idea is to take the runs easy and focus on changes to the physiology over performance.

If your mass template fits within base building parameters then yes it is "base building".

When you do Green as a template you will go outside those heart rate levels if it meets your goals.

Mass and high level endurance don't really go together that well. They are at opposites ends of the spectrum.
Your body will try and strip weight off to make your long distance work easier. 30 min is that sweet spot that gives you 80% of the benefits of LSS work, without pushing into the extreme endurance zone.

TB2 explains the "minimum effective dose" pretty well.

In the mass book, green is redefined as 2 to 3 30 min lss at 120 to 150. A little bit like base building in TB2.

That's why I was wondering if the conditioning would be like the base building.

The idea would be that you are focusing on the mass gain. 2-3 30 min LSS sessions within that heart rate are easy to recover from if you have a decent base already. Yes it ticks the LSS base building box in a way. The idea is to do the minimum effective LSS work to maintain while you focus on adding mass.