Posts Tagged ‘build muscle’
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 Celebrity, Kids, Martial Arts, Weight Training | 63 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, HIIT Routines, Weight Training | 4 Comments »
Wednesday, November 4th, 2009
Here we go again.
Bodybuilding.com has initiated an international recall of 65 dietary supplements that the FDA insists probably contain steroids.
Since they would probably get in some kind of legal trouble down the road, the popular bodybuilding website pretty much has to cooperate, so they have recalled all lots and expiration dates related to the 65 supplements flagged on the FDA’s list. Click here to see the list.
The FDA claims that the products on its list could contain some of the following substances:
- superdrol
- madol
- tren
- androstenedione
- turinabol
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Tags: bodybuilding.com, build muscle, FDA, muscle gain, steroids
Posted in Supplements | 6 Comments »
Thursday, July 9th, 2009
Douglas Robb at HealthHabits posted the other day about the Occlusion/Kaatsu training method, which is popular in Japan. While not necessarily useful to me, I found it a very interesting read.
What Kaatsu Training Does
Kaatsu training looks like it can increase muscle hypertrophy significantly more than regular resistance training over an extremely short period of time. In fact the results of the studies show that 2 weeks of Kaatsu training increases muscle mass to a higher degree than 5 weeks of regular resistance training.
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Tags: build muscle, gain, gain muscle, kaatsu, mus, muscle gain, occlusion, weight, Weight Training, weightlifting
Posted in Research, Weight Training | 12 Comments »
Wednesday, May 27th, 2009
This post has been updated with more accurate recommendations based on the dietary limitations of various kinds of vegetarianism.
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.
Chris wrote:
“I’m just over 6 ft and weigh about 185lb. I am a vegetarian and workout 3/4 times per week. I want to both tone up/lose body fat and gain strength/size. The gym I go to has given me a programme of 2 strength sessions and 2 toning sessions per week, with 20 minutes cardio each session and 1 additional 45 minute cardio session.
My questions are:
- am I on the right lines?
- how much protein should I be eating?
- and how on earth do you get the levels that I think you are going to recommend from a veggie diet (I do eat fish)?
Thanks in advance!”
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Tags: build muscle, vegan, vegetarian, Your Questions
Posted in Your Questions | 11 Comments »
Wednesday, April 22nd, 2009
This article is written by Kat Sanders, who regularly blogs on the topic of online surgical technician school at her blog iScrub. She welcomes your comments and questions at her email address: katsanders25@gmail.com.
Why Women Need Muscles
There was a time when women were referred to as the weaker sex, but not anymore. While the feminists are doing all they can to prove that anything a man can do, a woman can do better, the women who are endowed with common sense are going ahead and putting their money where their mouth is by doing what’s good for them – training with weights and building their muscle mass even as they go in for regular cardio workouts.
Strength training is no longer a man’s world, and women are building muscles for reasons that vary from good health to looking good. And if you’re a woman who’s reading this and shaking your head that you’re never going to be seen with weights around you, read on to see why you must work on increasing your muscle mass:
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Tags: build muscle, female, women
Posted in Guest Post, Healthy Lifestyle, Weight Training | 6 Comments »
Wednesday, April 1st, 2009
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 – Eating as the Means to an End
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Tags: build muscle, eating, gain muscle, lose fat, lose weight, Nutrition Tip, precision nutrition, preparation
Posted in Nutrition Tip | 6 Comments »
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