I'm guessing you are a "large-boned" individual to begin with. 30 pounds is alot of muscle to pack on but big dudes can do it relatively speaking much easier than small guys.

I have packed on 30 pounds over several months of living in a hotel in Toronto, steak dinners and lots of Stella Artois. But that was not "functional" (haha) weight.
- John Jaeckel

I have scared the poop out of more than one guy trying to date my daughters - all I do is shake their hand. I just don't get it...

Damn, that is impressive. (SLOW CLAP)

Having all that time is key though too. Ever try German Volume Training? 10x10 protocol? Getting YUGE the old school way.

Epic soreness, lotta training time, gotta eat like a horse, too, but incredible size gains.
- John Jaeckel

Time is totally the key. I don't have to rush and can get my head into it. I have pretty much maxed at how big i want to get. im to old to get much bigger. Have to admit i feel the best i have in my whole life. Im concentrating now on maximizing cutting.

Powers posting 1 v 1 drills on his twitter. The Mathias From & Matheson Iacapelli one is a legit power battle.

Damn, that is impressive. (SLOW CLAP)

Having all that time is key though too. Ever try German Volume Training? 10x10 protocol? Getting YUGE the old school way.

Epic soreness, lotta training time, gotta eat like a horse, too, but incredible size gains.
- John Jaeckel

Just looked up that German Volume Training, that would be intense. I did Arnold's Blueprint to mass and Blueprint to cut.

I went the other route, I gained 30 lbs of not so lean muscle mass. It was easy to achieve by bingeing on Pizza, burgers, fries, shakes, and fried chicken. I augmented it with a rigorous channel surfing program flipping from hockey to racing to rugby to football and back again.
- riozzo

Disappointing...if you'd only added beer, you could have easily added another not-so-solid 10...

I went the other route, I gained 30 lbs of not so lean muscle mass. It was easy to achieve by bingeing on Pizza, burgers, fries, shakes, and fried chicken. I augmented it with a rigorous channel surfing program flipping from hockey to racing to rugby to football and back again.
- riozzo

I did that as well, then had a huge wake up call one day when i could hardly climb the stairs without loosing my breath.

I did that as well, then had a huge wake up call one day when i could hardly climb the stairs without loosing my breath.
- SaskHawkFan

For me it was spread eagle on a 2X4 with a male nurse shaving down the nether region in advance of shoving a 6' camera that was connected to the death star control panel. Fortunately came out OK, however, trying to reinvent what you eat after 50+ cough cough years sucks...

5'7 and slow is not a good combination
- jhawk159

5'7 and kinda fast isn't particularly good either

Powers posting 1 v 1 drills on his twitter. The Mathias From & Matheson Iacapelli one is a legit power battle.
- JRoenick97

This one of Praplan vs Louis stood out to me for 1) Praplan seems to have a really high motor, can tell he's hungry to play in the NHL and 2) Louis definitely looked small

https://twitter.com/BySco...status/887389837103431681

This one of Praplan vs Louis stood out to me for 1) Praplan seems to have a really high motor, can tell he's hungry to play in the NHL and 2) Louis definitely looked small

https://twitter.com/BySco...status/887389837103431681
- TommyWantWingy

If the From - Iacapelli on was power, this one was skill vs skill.

Ehhh, maybe, but Keith has worked to become as strong as he can be at his size and frame. When he came up he was like 170 and today he is a rock solid 190-195. Still gets manhandled by 220 pounders but that is sheer mass—or as Kevin Bieksa once said of Dustin Byfuglien, like trying to handle "270 pounds of loose meat."

There is only so much size/mass that a guy like Schmaltz can or should even try to add.

Most top trainers I think will agree, it's all about functional strength, ie strength that enables you to do more athletically. A guy can be weight room strong, dead lift and bench a house, but can't climb a rope or do a pullup or sprint 50 yards. Byut a guy like Keith has added significant strength in a range of meaningful, funcational areas and its made him a premier player.

Looking at Schmaltz' pic, it's hard to imagine he's functionally very strong at all. I mean he looks like a kid who plays a lot of hockey and never trains otherwise, honestly. Hopefully he's gotten a bit more serious the last couple of months. Big opportunity for him this year, and his talent will not be fully realized in the NHL until he does.
- John Jaeckel

When I first saw Keith without gear on about 10 years ago he reminded of a JV HS wrestler...He had a small frame and his ankles were not thick. Keith was a slightly built kid who would run around drinking protein shakes after a workout.

I thnk Keith trained to develop his body as hockey player for a long time before anyone heard of Duncan Keith. I recall he did a lot of plyometrics training, more soccer like-Looking to build streghth, explosiveness and quickness. But that was while was very young, probably before his teen age years. Keith had a plan because he knew his frame and ability to add on mass was limited otherwise he would lose his biggest asset-quickness.

Schmaltz will do whatever Paul Goodman tells him at this point. Goodman doesn't get enough credit and was a great find for the Hawks. It will be a question of how long it takes but Schmaltz will be monitored very closely as well as other young players.

For me it was spread eagle on a 2X4 with a male nurse shaving down the nether region in advance of shoving a 6' camera that was connected to the death star control panel. Fortunately came out OK, however, trying to reinvent what you eat after 50+ cough cough years sucks...
- riozzo

Ya that would do it. i didn't so much have to reinvent just a really payed attention to portion size.

5'7 and kinda fast isn't particularly good either
- Kewl1

In this day and age. I was surprised to see Stan Mikta was only 5'9"

When I first saw Keith without gear on about 10 years ago he reminded of a JV HS wrestler...He had a small frame and his ankles were not thick. Keith was a slightly built kid who would run around drinking protein shakes after a workout.

I thnk Keith trained to develop his body as hockey player for a long time before anyone heard of Duncan Keith. I recall he did a lot of plyometrics training, more soccer like-Looking to build streghth, explosiveness and quickness. But that was while was very young, probably before his teen age years. Keith had a plan because he knew his frame and ability to add on mass was limited otherwise he would lose his biggest asset-quickness.

Schmaltz will do whatever Paul Goodman tells him at this point. Goodman doesn't get enough credit and was a great find for the Hawks. It will be a question of how long it takes but Schmaltz will be monitored very closely as well as other young players.
- Al

There are a few sites with his workout routine on them - this from 2015 offseason:

http://www.stack.com/a/duncan-keiths-workout

Someone was asking about whether Fortin bulked up this past year. Apparently, he did:

John Dietz‏ @johndietzdh
Alexandre Fortin -- the standout star of last year's #Blackhawks camp -- said he's gained 20 pounds.

Smiling: "My mom says it’s just natural. But I did it, so now I just have to keep on the same weight and (get) more speed and just work on stuff that will help me to be a better hockey player."

The 180-pound Fortin said he's "a little bit faster" than last year. He'll be an interesting one to watch come September.

This one of Praplan vs Louis stood out to me for 1) Praplan seems to have a really high motor, can tell he's hungry to play in the NHL and 2) Louis definitely looked small

https://twitter.com/BySco...status/887389837103431681
- TommyWantWingy

Same, he kept the puck away from Louis for a pretty long period of time. IE getting the puck shooting it and then retrieving it. I know people talk about Louis speed but I just don't see him being outstanding in any one area that makes me think he will play in the NHL. Any mention of Bondra or Knott anywhere?

There are a few sites with his workout routine on them - this from 2015 offseason:

http://www.stack.com/a/duncan-keiths-workout
- pdx2ord

Pretty cool and Thanks!

In this day and age. I was surprised to see Stan Mikta was only 5'9"
- riozzo

....And beisdes being an elite player a very tough, mean SOB in his younger days....Ted Lindsay helped Mikita by showing him how to get even with bigger guys.
Mikita could give you a shave with his stick...

That would be a major failure by the Blues.
- JRoenick97

geez, if Colton just worked on his shot a little, dude would be a stud...

....And beisdes being an elite player a very tough, mean SOB in his younger days....Ted Lindsay helped Mikita by showing him how to get even with bigger guys.
Mikita could give you a shave with his stick...
- Al

Until he "got religion" and became a perrennial Lady Bing candidate (and winner).

Hope he's in a good place these days....

....And beisdes being an elite player a very tough, mean SOB in his younger days....Ted Lindsay helped Mikita by showing him how to get even with bigger guys.
Mikita could give you a shave with his stick...
- Al

Didn't he go from a league penalty minutes leader to multiple Lady Byng winner?
Mikita FTW!

....And beisdes being an elite player a very tough, mean SOB in his younger days....Ted Lindsay helped Mikita by showing him how to get even with bigger guys.
Mikita could give you a shave with his stick...
- Al

True Dat. My uncle would keep saying watch Mikita - he is not afraid of anyone...
when we went to the Sunday closed circuit matinee's

Same, he kept the puck away from Louis for a pretty long period of time. IE getting the puck shooting it and then retrieving it. I know people talk about Louis speed but I just don't see him being outstanding in any one area that makes me think he will play in the NHL. Any mention of Bondra or Knott anywhere?
- kmw4631

Just posted

Bondra: https://twitter.com/BySco...status/887419395005452290

Knott: https://twitter.com/BySco...status/887419246250164224

Just posted

Bondra: https://twitter.com/BySco...status/887419395005452290

Knott: https://twitter.com/BySco...status/887419246250164224
- pdx2ord

It almost looks like they put all the small guys in white and big guys in red.

Didn't he go from a league penalty minutes leader to multiple Lady Byng winner?
Mikita FTW!
- 35Tony0

I read a book that dealt with Mikita's life. He lived a hard life as a young guy. Was born in Slovakia. Was an Immigrant. Young life had chip on his shoulder. As young hockey player was constantly aggressive. Changed on a dime winning Lady Byngs.