Workout Routines | Project Swole

Archive for the ‘Workout Routines’ Category

Werewolf Strength Gain Workout Logs in an Excel Spreadsheet

Tuesday, January 19th, 2010

Now you can download the Werewolf Training for Strength Gains workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.

The routine with 2 days of rest on the weekend and with rest every 4th and 7th days are both there.

Click this link to go to the download section of the post so you can download your spreadsheets!

Other workout logs are coming shortly. I’ll try to whip up some workout logs for the full body routine, 3×5, and some of the other routines too, but right now I’m working on the Project Swole redesign so don’t hold your breath.

Tags: gain strength, strength, strength gain, werewolf, Workout Logs, Workout Routines
Posted in Workout Logs, Workout Routines | No Comments »

Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet

Tuesday, January 12th, 2010

Now you can download the Werewolf Training for Muscle Gains workout routines in Excel spreadsheet format. You can use these files to print out the routine and take it to the gym on a clipboard, keep track of your progress on the computer, or both.

The 21 day routine with extra rest and the original 18 day routine are both there.

Click this link to go to the download section of the post so you can download your spreadsheets!

Werewolf Strength Gain workout logs are coming shortly. I’ll try to whip up some workout logs for the full body routine, 3×5, and some of the other routines too.

Tags: build muscle, excel, gain muscle, spreadsheet, werewolf, Workout Logs, Workout Routines
Posted in Workout Logs, Workout Routines | No Comments »

Werewolf Training 2: A Weightlifting Routine to Gain Strength

Thursday, December 31st, 2009

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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:

Werewolf Training for Strength principles

Werewolf Training recovery

Werewolf Training nutrition

Werewolf Training supplements

The Werewolf Training for Strength routine

The routine in a printable Excel spreadsheet

Werewolf Training for Strength expected results

Advanced Werewolf Training for Strength Gains

A sweet 3D werewolf graphic by Rowsby

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Tags: gain muscle, gain strength, mass, muscle gain, strength gain, taylor lautner, training, twilight, weight lifting, Weight Training, weightlifting
Posted in Weight Training, Workout Routines | 127 Comments »

What is the Best Arms Day Workout Routine?

Tuesday, December 29th, 2009

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?”

(more…)

Tags: arms, biceps, triceps, Weight Training, weightlifting, Your Questions
Posted in Weight Training, Workout Routines, Your Questions | 21 Comments »

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.

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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Tags: calculator, max, powerlifting, strength, weight lifting, Weight Training
Posted in Motivation, Weight Training, Workout Routines | 8 Comments »

What is HIRT (High Intensity Resistance Training) and How Should You Use It?

Friday, December 11th, 2009

What is High Intensity Resistance Training (HIRT)?

Originally written: November 20, 2009
Updated: December 11, 2009

Click Here to Browse the Table of Contents for This Post

High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.

When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.

Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.

(more…)

Tags: cardio, cardiovascular, Conditioning, hirt, weight, Weight Training, weightlifting
Posted in Conditioning, Workout Routines | 60 Comments »

9 Routines for Jumping Rope with Power and Endurance For HIIT

Thursday, September 10th, 2009

Woman Jumping Rope Everyone knows how to jump rope. Hold the two ends and whip over your head, under your feet, back over your head, and so-on.

This great exercise is an awesome fat burner, but it can also pretty boring. That boredom must be overcome through, as jump rope is one of the greatest inventions ever for fitness enthusiasts and athletes.

Jumping rope is excellent for conditioning the anaerobic and aerobic energy systems, making it perfect for HIIT training. Check out this video of a dude jumping rope specifically for a HIIT workout.

Use some of the techniques listed below to make your jump rope sessions more challenging. Use the highest intensity techniques for your HIIT training.

You also benefit from jumping rope by strengthening your rotator cuffs and shoulders, increasing power in your lower body, developing your calves, and much more.

Most people don’t jump rope because all they just repeat the same tempo and style over and over. Not only is that tiring, it gets boring and then you just don’t want to do it because you feel the boredom is not worth the benefit.

That would be a big mistake. Get yourself a rope, read this article, and you will be in better shape than anyone not jump roping.

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Tags: boxing, jumping rope, mma
Posted in Conditioning, HIIT Routines, Workout Routines | 35 Comments »

What is HIIT – High Intensity Interval Training – And How Should You Use It?

Wednesday, September 9th, 2009

What is High Intensity Interval Training (HIIT)?

High Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. HIIT training is the ideal and most effective replacement for underachieving endurance cardio.

As a matter of fact, in studies HIIT is 9x more effective at burning fat than endurance cardio.

Female Sprinter

More often than not, I have talked about HIIT workouts made up only of interval sprints. Today I would like to discuss HIIT training with resistance machines, but not to be confused with High Intensity Resistance Training, or HIRT, which I will write about shortly.

HIIT training will give you the following benefits:

Burn more calories than endurance cardio
Burn more fat than endurance cardio
Increase power
Increase speed
Increase muscle density
Improve anaerobic endurance
Improve aerobic endurance
Speed up metabolism for more than a day and a half
Shorten cardio training sessions by at least 33%

Beginners Training 9:1	Intermediate Training 6:1	Advanced Training 3:1
What is HIIT?	HIIT Theory	Anaerobic – Aerobic
Who Can HIIT Benefit	Who Should Avoid HIIT	Design a HIIT Routine
Sample HIIT Training Routines
10 second sprints	10 second sprints	10 second sprints
20 second sprints	20 second sprints	20 second sprints
30 second sprints	30 second sprints	30 second sprints
HIIT Exercise Selection	HIIT and Nutrition	Get Protein Powder

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Tags: cardio, cardiovascular, Conditioning, hiit
Posted in Conditioning, HIIT Routines, Workout Routines | 52 Comments »

MovNat Gets You Out of the Human Zoo and Back Into the Jungle

Monday, April 13th, 2009

Erwan Le Corre

I recently read a couple articles about a type of training called MovNat, derived from something called Methode Naturelle. As a training philosophy based on functionality, I found it to be a breath of fresh air.

This, along with some of the principles of CrossFit, odd object training, and strongman training, comprise the recent direction of my training focus. I still primarily lift weights, but this is the type of fitness that is really starting to interest me.

Being able to jump, climb, throw, run, defend, lift, and swim, really makes you feel good about yourself, and this type of functional training is what MovNat is all about.

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Tags: body weight, functional, movement, movnat
Posted in Conditioning, Workout Routines | 5 Comments »

The Swole 3×5 Approach to Strength Training

Wednesday, December 31st, 2008

The Swole 3×5 Workout Routine

bodybuilder and ultimate fighter If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has definitely worked for many trainees. I even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped to think that there might be an even more efficient way to train?

In my experience, at least for experienced athletes, there is.

The Goals of Swole 3×5

This can be a powerlifting routine, a bodybuilding routine, or a conditioning routine. Sports athletes can use it, aspiring weight lifters can do it, beginners, novice, and advanced trainers can use it.

Swole 3×5 approach to strength training is a free weight routine designed to get you back into shape, to give you a break from a more mundane routine, or to blast you through a plateau.

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Tags: 3x5, 5x5, routine, strength, workout routine
Posted in Weight Training, Workout Routines | 79 Comments »