Posts Tagged ‘strength gain’

Training with Bands and Chains Increases Strength and Power

Friday, June 4th, 2010
Benching With Bands
Benching with bands

I recommend training with bands specifically in the Werewolf Training routines, but also in any routine you might currently be following.

Recent studies investigating the effects of training the bench press with added bands and chains, have confirmed that strength and power increased faster by using bands and chains than by using free weights alone.

The Study

In this 13 week study on the effects of training with elastic tension on the bench press, 11 men in their early 20s started with a 1 rep max (RM) baseline strength test.

(more…)

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.

Werewolf Training 2: A Weightlifting Routine to Gain Strength

Thursday, December 31st, 2009


Werewolf Training
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:

(more…)