It’s official! After many long years of arguing with fools, I am validated! Based on hundreds of studies and thousands of hours of research, the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM) have finally taken the position that age-appropriate resistance training is not only good for kids, but recommended.
 Strong Kid |
 Werewolf Training |
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?
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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.
“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?”
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.
 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.
If you are a Twilight fan, you have already seen The Twilight Saga: New Moon and you already know who Taylor Lautner is, aka Jacob Black the werewolf.
I have seen the movie and I was not altogether impressed, although it was not a bad movie. I would give it a 7 out of 10, while IMDB has it at 4.5 out of 10. It is a thrilling romance/monster story for teenage girls. Everything about the flick is targeted at tween girls and that’s all there is to it.
What I was more impressed by, is the evolution of Taylor Lautner. In nine months, this 17 year old boy gained 30 pounds of muscle to better pull off his changing into a werewolf for New Moon. Granted, if he didn’t gain the weight the part of Jacob Black would have been recast.
 Taylor Lautner Before |
 Taylor Lautner After |
Taylor Lautner used to be a 5’10″, 140-pound fairly ripped martial artist, but now he’s a weightlifting beast. So, just how did Taylor Lautner gain 30 pounds of muscle so quickly?
He maximized his genetic potential, and you can too.
Need another reason to add either HIIT or HIRT into your workout routine?
A university study has concluded that a combination of cross training and strength training produces the same strength adaptations as strength training alone, while also eliciting the wonderful benefits of cardiovascular conditioning.
 Conditioning |
When lifting weights, there are many questions asked by both noobies and experienced lifters alike.
 How Many Reps? |
Some great weightlifting questions include:
There are 3 main kinds of repetitions (reps) when it comes to weightlifting; certain rep and set schemes are used depending on your goals. Let’s examine scheme #1:
 Jump Squats |
Jump squats are great.
This is an excellent sport specific exercise that can be used alongside plyometrics to help you increase your vertical jump.
Jump squats will also help you power through a plateau in your regular squat development by conditioning your quads and hips to power through the lockout at the top of the movement.
Jump squats are an excellent sport specific exercise that can be used to increase power for:
Add jump squats to your regular workout, your HIIT routine, your HIRT routine, or your sport specific training.
Finally I was able to finish the conclusion to my best abs exercises series. If you haven’t already, you can read the Top 10 Best Abs Exercises Part 1. Then don’t forget to hit the Top 10 Best Abdominal Exercises Part 2.
 Schwarzenegger Abs |
Here is my list of the second 5 of my favorite 10 ab exercises that you can use to get 6-pack abs. Perform these exercises on a regular basis, mix them up, use different speeds, tempos, angles, and positions to get a full workout. Always try to mix it up from workout to workout.
Here are 3 ways you can combine these exercises for different workouts:
That is quite enough out of me for now. Go ahead and read about the 5 exercises and then figure out how to work them into your routine.
Here is the long awaited follow up to the Top 10 Best Ab Exercises Part 1 and the precursor to the Top 10 Best Abs Exercises Part 3.
 Arnold’s Abs |
I would like to introduce 5 of my favorite 10 ab exercises, that you can use to get a 6-pack abs look. Do these exercises regularly, mix it up, use different speeds, tempos, angles, and positions to get a full workout. Always try to progress from workout to workout.
Here are 3 ways you can gauge progress with abdominal exercises:
Part 1 of this series was long and tedious, so I won’t put you through any babble-writing. On to the exercises…
Scivation XtendAmino Acids |
Optimum NutritionProtein Powder |
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