Posts Tagged ‘build muscle’
Tuesday, August 3rd, 2010
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.
Jake asked:
“Hey Steve, First I wanted to say thanks so much for taking the time to make this article. I just had a question. I am 16 and 6’4″ and about 200 LBS. I love doing cardio and used to be extremely overweight but i started running and eating right and it all shed off.
I have been working out on and off for about a year and a half now and I have found it pretty easy to put on muscle as long as I stay dedicated to the workout which is also my biggest problem. I have petty much the opposite body type of Taylor Lauter because I am taller and bigger built were he is shorter and was very skinny when he started. So I would thus like to lean out at the same time as i build muscle to achieve that lean muscle look.
My question is that if i were to take in less calories and carbs than recommeded for me but still took in the right amount of protein to build muscle, could I still bulk up and lose fat at the same time to achieve that leaner muscular look?”
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Tags: build muscle, fat loss, gain muscle, lose fat, muscle gain, Your Questions
Posted in Your Questions | 8 Comments »
Monday, August 2nd, 2010
Do you want to gain mass super fast while staying lean enough to show off your 6-pack abs?
If so, then this Three Step Muscle Gain Plan is for you!
Gain Muscle Fast!
More often than not we see supplements focused on helping people, usually women, lose weight. But men desire to be healthy and fit just like women, and some men also strive to become big, strong, fast, and powerful.
To that end I want to introduce a potent combination of supplements designed to maximize muscle building and maintain a low level of body fat.
Now I would like to introduce you to Xtreme NO and HGH Energizer, supplements made specifically for men.
The combination of these two supplements can help you get the strong, powerful, lean, and healthy body that you dream of.
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Tags: acai, acai berries, acai force max, Big Time, build muscle, Supplements
Posted in Supplements | 9 Comments »
Friday, July 30th, 2010
How to Deadlift
Deadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.
Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.
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Tags: back, build muscle, deadlifts, exercise technique, gain muscle, legs, muscle gain, Weight Training, weightlifting
Posted in Exercise Technique, Weight Training | 9 Comments »
Friday, July 23rd, 2010
You may have read my post on occlusion training (or Kaatsu training) from a year ago. If not, the basic premise goes something like this:
Occlusion training refers to blood flow restriction (BFR) to small muscle groups like the biceps and triceps, then using single-joint resistance training with 20% of a 1 rep max. The results produced up to a 300% greater increase in strength and up to an 800% greater increase in muscle thickness, over the subjects who used traditional strength training methods.
The initial reported study had noted great results for BFR exercise in small muscle groups using single-joint exercises. For example they measured the results of occlusion training on the biceps after 2 weeks of biceps curls.
At Project Swole, we are more interested in the results on large muscle groups using multi-joint exercises, such as the bench press, squat, or deadlift.
So today’s question remains: does occlusion training increase the strength and size of large muscle groups during multi-joint exercises, when blood flow is restricted from the extremities?
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Tags: bodybuilding, build muscle, gain muscle, kaatsu, muscle gain, occlusion, weightlifting
Posted in Research, Weight Training | 1 Comment »
Thursday, July 1st, 2010
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.
From now on I want to take a more proactive approach to answering Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Joe wrote:
“I have heard that too much caffeine can be detrimental to muscle growth because of its tendency to increase cortisol which has catabolic effects. That being said, it also stimulates testosterone production, so its actual effects are a little unclear. Here’s a little medical study I found on the web to back it up:
Dose effect of caffeine on testosterone and cortisol responses to resistance exercise.
Just curious if you’ve heard anything along these lines and I’m interested to hear your take on it.”
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Tags: build muscle, caffeine, coffee, cortisol, Diet, gain muscle, hormones, muscle gain, Supplements, testosterone
Posted in Supplements, Your Questions | 2 Comments »
Tuesday, February 23rd, 2010
You want to save time building muscle and losing fat. You want to put in as little time as possible, using as few days out of the week as possible, and get the most bang for your buck. In that case you should exercise only when you can maximize your returns on time invested. Here’s how:
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Tags: build muscle, exercise, fat loss, fitness, gain muscle, lose fat, lose weight, weight loss
Posted in Fitness Tips | 2 Comments »
Wednesday, January 13th, 2010
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.
Greg wrote:
“Hi,
First, let me say thank you for this website and all the useful information you post here. I am 45 years old, at 6 foot 1 inches and 210 pounds, and my goal is to simply change my weight distribution (don’t mind weighing 210 if it’s muscle and not fat).
Since I am a ‘hard gainer’, I have read your recommendations on the best exercises/workouts to build mass, and I have two additional questions.
First, I’ve continually heard the following: higher reps + lighter weight = definition, and lower reps + heavier weight = mass. My question is, what is the sweet spot for mass AND definition? For example, if I do three sets of curls, how many reps for each set – 12, 10, 8 or maybe 10, 8, 6 (with progressively higher weight)?
Second, what about diet? I’ve also heard that you should eat like a horse – lots of protein and carbs. Of course, if you overdo it, you’ll gain fat as well. So again, where is the sweet spot?
Thank you!
Greg”
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Tags: build muscle, fat lose, gain muscle, lose fat, lose weight, muscle gain, weight loss, Your Questions
Posted in Your Questions | 6 Comments »
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 »
Friday, November 27th, 2009
The Twilight Workout Routine
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 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.
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Tags: build muscle, gain mass, gain muscle, jacob black, mass gain, muscle gain, taylor lautner, twilight, werewolf
Posted in Kids, Martial Arts, Weight Training | 41 Comments »
Tuesday, November 24th, 2009
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.
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Tags: build muscle, fat loss, fitness, lose weight, training, weight lifting, weight loss, Weight Training, weightlifting, Workout Routines
Posted in Conditioning, Weight Training | 4 Comments »
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