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:
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.
“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”
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.
 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?
Use this menu to skip to:
Werewolf Training |
Originally posted: 11/27/09
Updated: 12/15/09 (routine updates), 12/21/09 (supplements), 12/28/09 (recovery and other minor updates), 12/31/09 (minor updates), 1/12/10 (added shrugs to day 13, added Excel spreadsheet workout logs)
This training routine is designed for you to gain muscle. That’s it.
If you’ve come here to lose fat or to learn how to bench 700 lbs, you are better off reading Werewolf Training for Strength Gains. Although, truth to tell, you will probably get significantly stronger following this program.
Use this menu to skip to:
This one’s for the young folk.
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.
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.
 Kaatsu Training / Occlusion Training |
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.
Insulin can be a touchy subject when it comes to fat loss, muscle growth, and weight training. It is extremely important that we understand the role of insulin in the body and how the foods we eat affect our health and physiques.
First, we must define what insulin is:
Insulin in a peptide hormone composed of 51 amino acid residues, which is produced by the beta cells of the pancreas and released when any of the several stimuli is detected. These stimuli include ingested protein and glucose in the blood, produced from digested food. Insulin has expansive effects on metabolism and other bodily systems.
 |
Let us look at what insulin does when it is present in the body.
When present, insulin causes the uptake of blood sugar (glucose) by the vast majority of bodily cells. These cells include muscle, fatty tissue, and liver cells.
Insulin is primarily responsible for storing glucose as glycogen in the liver and muscles. When insulin is at high concentrations in the body, it prevents the use of fat as an energy source.
(more…)
 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.
Loading ...
