Archive for December, 2009

Werewolf Training 2: A Weightlifting Routine to Gain Strength

Thursday, December 31st, 2009


Werewolf Training
Werewolf Training

Gain Strength

Originally posted: 12/31/09
Updated: 1/20/10 (update rest time on HIRT circuits, added Excel spreadsheet workout logs)

This training routine is designed for you to gain strength. That’s it.

So you have already been through two or three Werewolf Training for Muscle Gain cycles. You gained 5-10 pounds of muscle in that time and you got a little stronger. You are psyched about your progress but you’re a little bored with the program.

It is time to change up your training a little bit, but you know you can’t jump right into a strict fat loss phase, or you risk losing most of your new muscle. What to do? What to do?

Use this menu to skip to:

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What is the Best Arms Day Workout Routine?

Tuesday, December 29th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off, I would like to say your site is great. I’ve learned a lot reading your articles.

I just had one question: when you say not to have an ‘arms day’, should I just include a few biceps and triceps exercises everyday? And how many different exercises of each should I do?”

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Lose that Holiday Weight Gain, the Circuit Training Way!

Monday, December 28th, 2009

Circuit Training for Fat Loss

Hardcore Circuit Training for Men
Hardcore Circuit Training for Men

Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st.

Special Project Swole discount:
Use coupon code HCCT to get 15% off the cover price!
Click here to order.

I will actually be reviewing this book in a couple days. It seems pretty good so far.

Lose that Holiday Weight Gain, the Circuit Training Way!

By: Chohwora Udu & Jim McHale

Overindulging during the Holiday season is all too easy, we know from experience! Even the best intentions can get forgotten amongst all the different parties and generous portions.

So what happens in January when you want to shed those extra pounds? Back to the same old gym routine? Why not start the New Year with a new training philosophy – high intensity circuit training.

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Merry Christmas 2009

Friday, December 25th, 2009

Merry Christmas from Project Swole!

Christmas Girl

Don’t forget to drink a protein shake with your pie in order to make the most of your junk food!

What Should I Eat Before Training?

Wednesday, December 23rd, 2009
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – What should you eat before training?

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Weightlifting Tool to Calculate Your 1 Rep Max

Wednesday, December 16th, 2009

1 Rep Max Calculator

I had published this post once before, but recently a couple people have asked for such a tool, so I’m busting it out again for all the new Project Swole readers.

There are many strength training programs that involve calculating your 1 rm or 1 repetition maximum. Some programs want you to use a % of your 1 rm, which is sometimes even harder to calculate.

1 Rep Max Calculator
Calculate Your 1 Rep Max

Most of us do not how how to figure out this number without performing the actual rep itself. Use this easy calculator to get a basic idea of how much weight you can lift once.

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Beer, Coffee, and Wine Prevent Cancer

Monday, December 14th, 2009

One out of six American men will be diagnosed with prostate cancer. More than 27,000 of them will die this year, according to the American Cancer Society. There are similar statistics for breast cancer in women. These are important health topics, and do need to be addressed by everyone.

Beer, Coffee, and Wine Prevent Cancer
That’s actually IFBB pro Gunter Schlierkamp in the movie Beerfest

Many studies over the course of many years have pointed to certain ingredients in beer, coffee, and wine as offering protection against cancer. While that may be true, this is not a reason to start drinking more beer or coffee.

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What Kind of Fat Should You Eat?

Tuesday, December 8th, 2009
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – What kind of fat you should eat.

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Dabigatran, Childhood Obesity, and the Patriots

Monday, December 7th, 2009

Here’s some recent health news for the day.

Dabigatran – a Potential Alternative to Warfarin

In an issue that is close to my own heart, there may be a new, better medication for controlling chronic blood clots. The drug, called Dabigatran Etexilate, is just as effective at controlling clots as Warfarin/Coumadin, but is far easier to manage.

Regarding Dabigatran, Dr. Sam Schulman of McMaster University and the Henderson Research Center in Hamilton, Ontario, Canada said this:

“For patients and health-care providers, Dabigatran is a far more convenient drug than Warfarin because it has no known interactions with foods and minimal interactions with other drugs and therefore does not require routine blood-coagulation testing.”

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Acai Roots: Freeze Dried Acai Powder

Friday, December 4th, 2009
Acai Roots Acai Powder
Acai Roots Acai Powder

I tried some of this stuff and it’s pretty darn good!

By now you are probably somewhat familiar with the name acai; this powerful fruit that grows in the Brazilian Amazon and is now becoming a sensation worldwide. However, not many of you have probably heard of Freeze Dried Powder Acai.

Well folks, let me explain; the name stands for a specific process which the fruit goes through after it is harvested. However there are different technologies that can be use to maximize the benefits of the fruits using this process.

Unlike other acai berry extracts (4:1), Acai Roots pure freeze dried acai is extracted from the acai berry using cutting edge low temperature technology, which preserves the majority of antioxidants and nutrients found in the acai berry. Other suppliers often use a different method to extract due to a lower cost; these methods are often based on the utilization of heat (spray drying) along with additional substances, which causes the elimination of most health benefits of the acai berry.

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