Werewolf Training: A Weightlifting Routine to Gain Muscle
December 15th, 2009 Posted in Weight Training, Workout Routines Werewolf Training |
Gain Muscle
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.
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Werewolf training is not designed to get you ripped or toned or super strong, but that will probably happen too.
It is not necessarily for bodybuilding, but definitely can be used by bodybuilders at a certain point in their training career.
It is not for powerlifting or strongman training, but some level of strength will definitely be gained with Werewolf Training.
If you are a skinny guy and want to gain mass, this is for you. If you are ripped up and shredded but want to have more size, this is for you. If you just want to add 20-30 pounds of muscle to your body for whatever reason, this is for you.
I based this training routine off of 15 years of experience with training and nutrition including my recent evolution into HIIT and HIRT training for fat loss. HIIT and HIRT is not really used at all in this training plan.
My recent research on Taylor Lautner and how he trained to gain 30 pounds for his role as the werewolf Jacob Black in The Twilight Saga: New Moon is what actually prompted me to write up this routine.
Without further ado, let’s get into the principles of Werewolf Training.
Werewolf Training Principles
Progress Factor #1 – Training
Weight selection:
The goal is to use one weight for every work set for each exercise unless specified. If you can get the required number of reps for all sets, you should go heavier next time.
Choose a weight to start each exercise. If you think you can add weight and still complete the number of prescribed reps for the number of prescribed sets for that exercise, you may increase the weight between sets. HOWEVER – you should not have to decrease the weight at any time during the exercise.
Example: When doing the bench press, 4 sets of 5 reps, you start with 185 and get 5 reps easy. If you choose to go up to 200, you should use 200 for the rest of the exercise.
Negative rep overloading:
Jordan Yuam, Lautner’s personal trainer, had Taylor testing his limits by using 40% more weight than Taylor typically used for a 10 rep set. Overloading was used for 2-3 sets of 5 reps every other week. This type of training requires a strong, experienced spotter. Don’t try it without one.
Varying weights and reps:
Taylor didn’t stick to a 3×5 or 5×5 or 3×10 type of routine. He worked all of his muscle fibers equally by varying the volume from week to week. A study in the Journal of Strength and Conditioning found that strength can be increased by 28-43 percent just by varying rep counts and training different muscle groups.
It is still good to stick to a certain rep range based on your goals, but it is even better to occasionally change it up to force your body to adapt to new stimulus.
Number of sets:
When doing higher reps with lighter weight, you typically need fewer sets. Two sets of 10-12 reps is not uncommon.
When doing lower reps with heavier weight, you often need more sets. If is good practice to use four to five sets when training in the 1 to 5 rep range.
Tension training:
Free weights are best, but Taylor also used added tension with bands. The added tension increases the difficulty of the easiest portion of each lift, which is usually at the top, by accelerating resistance at the end of each rep. Recruiting additional muscle fibers using this method definitely adds to the growth potential of each and every set.
Incidentally, bands are used in elite powerlifting circles like Louie Simmons’ Westside Barbell.
Reduce cardio:
Taylor’s main goal was to gain 30 pounds of muscle mass. His metabolism was going to keep him ripped no matter what, so in order to gain muscle he had to cut back on cardio. If your only goal is to get ripped, HIIT cardio and HIRT are great schemes, but skinny hardgainers should minimize endurance training during a bulking phase. 20 minutes is the limit.
Sensible abdominal training:
The rules of weight training apply to the abdominals. It doesn’t make any sense to train your abs every day. Taylor Lautner only trains his abs 3 days a week. Pick a set of exercises that works the whole core and limit ab training to thrice a week.
Varying planes of movement:
Most people train up and down, front to back. Yuam knows that side-to-side training is important too. Diagonal and sideways movements are vital for a versatile training plan.
Progress Factor #2 – Recovery
Recovery is so important to growth. Without recovery, you just can’t grow.
Follow these recovery tips to ensure proper muscular adaptation:
- Lautner takes every third day off.
- Limit training to 5 days a week.
- Weight training sessions should be kept under 60 minutes.
- Sleep for 7-8 hours each and every night.
Recovery is important within a workout as well. We want each set to receive maximal intensity and muscular facilitation so we want to make sure your muscles are fresh for each set.
For regular weight training, follow these rest protocols:
- Supersets will still require no rest between sets. They will be denoted by a, b, and c.
- 90 seconds rest between sets.
- 2-4 minutes rest between exercises, as necessary.
Always end your workout with a 10 minute stretching session.
Use these stretching principles:
- Read about Flexibility Training.
- Stretch every muscle group for at least one minute.
- Hold each static stretch for 20 seconds and repeat at least twice.
- Never use static stretching before you train.
- If you must stretch before you train, use only dynamic stretching.
- Think of your stretching session as a cool-down.
Progress Factor #3 – Nutrition
You gotta feed the machine or it won’t grow. Here’s how.
Choose your goal weight.
For example, lets start with a 160 pound man who wants to weigh 180 pounds.
Calculate your metabolic co-efficient (M) based on your body type and past history of gaining muscle and losing fat. If you need help determining your body type, read A Body Type Analysis
- Endomorph (hard to lose fat, easy to gain muscle) – M = 8.5
- Mesomorph (moderately easy to gain muscle or lose fat) – M = 9.5
- Ectomorph (easy to lose fat, hard to gain muscle) – M = 10.5
Let’s consider that our 160 lb man is an ectomorph. He has always been thin with little to moderate muscle development, but it is difficult for him to really gain considerable muscle mass without drinking weight gain shakes all day long. His metabolic co-efficient (M) is 11.
Calculate total number of hours of training weekly.
If you are a busy guy you might be limited to three 45 minute sessions plus some warming up and stretching, which will come out to about 3 hours a week. For this example, based on Taylor Lautner’s routine, at 5 days a week and 60 minutes a session, our man will be training 5 hours a week.
Daily Calories
Daily calories = Goal Weight X (the number of hours you workout per week + M)
Example: 180 lbs X (5 hours + 10.5) = 2790 calories per day
Daily Protein
You should get 1 gram of protein per pound of body weight each day.
Example: 180 lbs = 180 g protein per day (180 g protein X 4 calories = 720 protein calories)
The best protein powder you can choose for your Werewolf Training routine, is Optimum Nutrition. They have the highest quality protein for the cheapest prices. Click on this link to get some Optimum Nutrition protein powder now.
Daily Fat
You can estimate about half of your goal weight in healthy fats each day.
Example: 180 lbs = 90 g fat per day (90 g fat X 9 calories = 810 fat calories)
Daily Carbohydrates
The rest of your calories should come from high quality carbohydrate sources such as whole grains, vegetables, fruits, and legumes.
Example: 2790 calories – (720 protein calories + 810 fat calories) = 1260 carb calories (1260 carb calories / 4 calories = 315 g carbs per day)
Progress Factor #4 – Supplements
First let me say that you don’t need any supplements to succeed with Werewolf Training. Just eat a ton of the right foods, and you will grow. That being said, I know many of you will want to make the most of this routine by increasing your body’s capabilities with supplements.
Therefore, I am going to recommend the 4 best supplements for you to use to gain muscle.
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Xtreme NO
Get Xtreme NOXtreme NO is one of the extremely popular nitric oxide (NO) supplements. It will increase your pumps and, more importantly, increase your strength endurance. I find myself getting an extra 2-3 reps on every set when I’m using an NO supplement.
Xtreme NO also contains acai, which will help keep you healthy and energized.
- This NO supplement is a Hemodilator, which gives you extra energy by pumping more blood through your body.
- NO supplements give you incredible pumps… you will look stronger than ever.
- NO supplements increase levels of Nitric Oxide in your body, increasing both strength and endurance.
- By increasing your metabolism, Xtreme NO helps you avoid typical bulking-phase fat gains.
Click here to get some Xtreme NO for your Werewolf Training routine!
-
Get ProteinOptimum Nutrition (ON) Protein Powder
The most economical, high quality protein powder available on the market today.
- Make protein shakes to supplement your daily protein intake.
- Mix with foods you eat everyday to increase your daily protein intake.
- The amino acids in protein are the building blocks of muscle tissue.
- More calories = more muscle!
Click here to get some Optimum Nutrition Protein Powder for your Werewolf Training routine!
-
Xtend Amino Acid Supplement
Xtend is a scientific blend of amino acids consisting of the proven 2:1:1 ratio of energy BCAAs (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training and enhance recovery.
The components in Xtend have been scientifically proven to:
Get Xtend- help speed recovery
- enhance ATP production
- promote cell volume
- avoid fatigue
- increase protein synthesis
- improve immune function
- improve digestive health
- elevate growth hormone levels
- and promote vasodilation, which can lead to better assimilation and absorption of protein
Remember, Xtend is full of glutamine, which is an important amino acid for energy and muscle recovery.
Click here to get some Scivation Xtend for your Werewolf Training routine!
-
Creatine – Kre-Alkalyn 1000
The purpose of creatine supplementation, is to build up the creatine levels in your muscles in order to increase strength and long term muscle gains, by more efficiently rebuilding ATP levels during your workouts. If you don’t know, ATP is what muscles use for short intense muscular contractions like weightlifting, sprinting, throwing, and jumping.
Kre-Alkalyn 1000Kre-Alkalyn 1000 is creatine bonded to Kre-Alkalyn, which has a higher absorption so it doesn’t require front loading, and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn 1000 offers you a brand of creatine that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream. Each gram of Kre-Alkalyn 1000 is equivalent to 10 grams of creatine powder.
The theory behind Kre-Alkalyn is: scientists discovered that the higher the pH of your creatine, the slower it is converted to creatinine. Pure Kre-Alkalyn has a pH of 12, the highest pH product on the market. This particular product also claims to use an enhanced delivery system, which gets the product into your blood stream even quicker.
Click here to get some Kre-Alkalyn 1000 for your Werewolf Training routine!
Your other options are to get regular old creatine monohydrate or creatine malate, which are both good, but reportedly not as good as Kre-Alkalyn 1000. Just please do not get scammed by liquid creatine or creatine ethyl ester, or any of the other ‘advanced delivery’ creatine scams. That liquid stuff never works.
That’s just about all you need for supplements, although there are many other options available if you have the cash.
You could consider using Biotest Hot Rox Xtreme to increase energy and elevate metabolism.
You could consider adding a free trial of Paraslim Force to increase muscle building and encourage fat loss.
And of course there’s Biotest Surge Post-Workout drink, considered by most to be the #1 post workout formula on the planet. Use within 20 minutes of your workout to stop catabolism, restart protein synthesis, and get you back on the road to muscle recovery.
The number of supplements you use depends highly on your budget and your willingness to drink shakes, juices, and take pills all day.
The Werewolf Training Workout Routine for Muscle Gains
 Werewolf Training |
Here is an 18 day, 3 week workout routine designed to build muscle, that you can repeat as many times as you want. Make it a 21 day routine by making every 7th day a rest day, but then you will only be training 4 times a week instead of 5. Do whatever fits your schedule.
I have tried to limit the exercise selection to equipment that most people can get at a gym, which includes barbells, dumbbells, and a box.
Resistance Bands
You can find resistance bands at some gyms, but typically you will have to buy them on your own. Do not buy the resistance bands they sell at Walmart or Target, those are garbage. Go online and find real resistance bands that you can attach to free weight machines.
The bands are best used with the first couple compound exercises of the day such as bench press, deadlift, military press, and squats. They can also be used will all of the other exercises. Your limitations will be set by your own creativity.
- Barbell bench press – 4 sets x 5 reps
Dumbbell one arm rows – 3 sets x 8 reps
Dumbbell incline bench press – 2 sets x 10 reps
Body weight or assisted pull ups – 2 sets x as many as possible (amap)
Dumbbell standing alternating shoulder press – 2 sets x 20 reps
a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps
b) Dumbbell standing two hand overhead tricep press – 2 sets x 8 reps - Barbell back squats – 4 sets x 5 reps
Seated calf raises – 3 sets x 8 reps
Barbell alternating lunges (step forward, step backward) – 2 sets x 10 reps
Standing calf raises – 2 sets x 12 reps
Barbell good mornings – 2 sets x 20 reps
a) Reverse crunch – 3 sets x amap
b) Fold ups – 3 sets x amap
c) Russian twist with medicine ball or plate – 3 sets x 15 reps - Off
- Barbell bent over rows – 4 sets x 5 reps
Dumbbell bench press – 3 sets x 8 reps
Weighted (add weight using a belt) or assisted chin ups – 2 sets x 8 reps
Dumbbell incline flyes – 2 sets x 12 reps
a) Dumbbell alternating front raise – 2 sets x 10 reps
b) Dumbbell side raise – 2 sets x 10 reps
a) Barbell standing bicep curl – 2 sets x 8 reps
b) Dips – 2 sets x 8 reps - Barbell deadlift – 4 sets x 5 reps
One leg standing calf raise holding a dumbbell – 3 sets x 8 reps
Glute-ham raises – 2 sets x amap
Barbell jump squats – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Ab wheel roll outs – 3 sets x amap
c) Situps with medicine ball on chest – 3 sets x 8 reps - Off
- Barbell incline bench press – 4 sets x 5 reps
Neutral grip t-bar or cable rows – 3 sets x 8 reps
Standing military press – 2 sets x 10 reps
Weighted (add weight using a belt) or assisted pull ups – 2 sets x 8
Dumbbell bench press – 2 sets x 20 reps
a) Dumbbell one arm concentration curls – 2 sets x 8 reps
b) Skull crushers – 2 sets x 8 reps - Barbell back squats – 4 sets x 5 reps
a) Ab wheel roll outs – 3 sets x amap
b) Seated calf raises – 3 sets x 12 reps
Dumbbell walking lunges – 2 sets x 10 reps
a) Vertical leg raise or captain’s chair – 3 sets x amap
b) Standing calf raises – 2 sets x 5 reps
Barbell Romanian deadlifts – 2 sets x 15 reps
Bicycle maneuver – 3 sets x amap - Off
- Barbell bent over rows – 4 sets x 5 reps
Dumbbell incline bench press – 3 sets x 8 reps
Barbell shrugs – 2 sets x 10 reps
Body weight or assisted chin ups – 2 sets x as many as possible (amap)
a) Dips – 2 sets x 5 reps
b) Dumbbell reverse flyes – 2 sets x 10 reps - Barbell deadlift – 4 sets x 5 reps
Toe push on sled – 3 sets x 12 reps
Barbell side lunges – 2 sets x 10 reps
One leg curl – 2 sets x 8 reps
a) Medicine ball sit up toss – 3 sets x 20 reps
b) Dumbbell side bends – 3 sets x 12 reps
c) Flutter kicks – 3 sets x amap - Off
- Barbell bench press – 3 sets x 5 reps with 20% more than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on the bench press will require a spotter
Weighted or assisted chin ups – 3 sets x 5 reps with 20% more weight than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on pull ups might not necessarily require a spotter, it might be necessary to jump up to the top position then lower yourself under control
Dumbbell one arm clean and press – 3 sets x 8 reps
Barbell shrugs – 3 sets x 7 reps
a) Tricep cable push downs – 2 sets x 10 reps
b) Hammer curls – 2 sets x 10 reps - Barbell deadlift – 5 sets x 5,2,1,1,1 reps
Donkey calf raises – 2 sets x 8 reps
Barbell squats – 5 sets x 5,2,1,1,1 reps
Glute-ham raises – 2 sets x amap
a) Ab wheel roll outs to the left, straight, and right – 3 sets x amap
b) Reverse crunches – 3 sets x amap - Off
- Barbell bent over rows – 3 sets x 8 reps
Dumbbell bench press – 3 sets x 8 reps
Body weight or assisted chin ups – 2 sets x amap
Standing military press – 2 sets x 10 reps
a) Dips – 2 sets x 8 reps
b) Dumbbell side raises – 2 sets x 10 reps - Barbell deadlift – 3 sets x 8 reps
Standing calf raise – 2 sets x 10 reps
Barbell front squats – 3 sets x 8 reps
One leg curl – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Sit ups with medicine ball or plate on chest – 3 sets x 8 reps - Off
Werewolf Training Workout Routine in an Excel Spreadsheet
You can use these spreadsheets to track your progress. Either keep track of your numbers on the computer, or print out the spreadsheets to take to the gym with you, or both! A clipboard works great to hold your workout logs if you decide to print them out. I recommend using pen to record your numbers, as pencil fades over time.
Click here to download: Workout log with the extra rest protocol (21 day routine)
Click here to download: Workout log without the extra rest protocol (18 day routine)
You Can Make it Happen
Consistency is key. You must be consistent and disciplined in your training. Taylor Lautner had a multi-million dollar movie franchise contract on the line. You need to train like your future is on the line too, if you want to make the most of your workouts.
Expected Results
I haven’t tested this program out over a long period of time, so I’m going to need a couple people to try it for at least 3 cycles. That could be as quick as 54 days, or if you take an additional rest day every 7th day (see below), you’d be looking at about 63 days.
I’m guessing a solid 10 pounds of muscle could be gained in less than a half a year using this program, as long as you train at least 4 times a week, use proper recovery, and eat right.
Extra Rest
As I mentioned before, an off day could be inserted on every seventh day (7, 14, 21) depending on your schedule and tolerance. The extra day of rest would turn this into a 2 on, 1 off, 2 on, 2 off type of program, which is useful for taking weekends completely off, training Mon, Tues, Thurs, Fri. The choice is yours to make.
For the time being, I am leaving off the extra rest day in favor of the added volume. After all, we are trying to gain as much muscle as possible in the shortest amount of time, right?
After using this program for 3 cycles, 54 days or 63 days depending on how many rest days you decide to use, you should take one full active recovery (little to no weight training) week.
Happy gaining!
 Werewolf Training |
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Related posts:
- Werewolf Training 2: A Weightlifting Routine to Gain Strength
- Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet
- Werewolf Strength Gain Workout Logs in an Excel Spreadsheet
- How to Gain Muscle and Lose Fat Most Effectively
- The Twilight Workout Routine – Taylor Lautner Gains 30 Pounds of Muscle in One Year
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Tags: gain, gain mass, gain muscle, mass, muscle gain, taylor lautner, training, twilight, weight lifting, Weight Training, weightlifting
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262 Responses to “Werewolf Training: A Weightlifting Routine to Gain Muscle”
By Devin on Nov 29, 2009
I am excited to try this workout as I always been a small guy who never really packed on serious muscle mass. I will try to keep to this workout as strictly as possible so that the most accurate results can be seen from this work out plan. I am 5ft 8in and 152 pounds and I will post my results in the months to come.
By David G on Nov 29, 2009
Hey man, I was looking forward to see this article being posted. I check your blog on a daily bases and I read all of your articles from beginning to end. I really appreciate what you have offered to people and I wanted to thank you because I have definitely learned alot. I have also taken advantage of everything you post and have used them in my everyday workouts.
As for this routine, I am willing to try it and see the results. I just finished a routine I did for 20 days and I feel the need to try something new.
I will post results and give you feedback if you want it.
Thanks again,
David G
By Marlon on Nov 30, 2009
can you give me a couple examples of a good 300-400 calorie meal?
By Steve on Nov 30, 2009
Devin: I am actually excited to try this workout too. I’ve been lifting sporadically at best the last couple months, but I want to at least hit up one cycle of Werewolf Training. Let me know all of your criticisms, both good and bad, so that we can make this a top notch mass gain plan.
By Steve on Nov 30, 2009
David G: Please give the workout a try and let me know what you think. I’m dying to read feedback. Initial stats and post-Werewolf stats would be key. Good luck!
By Steve on Nov 30, 2009
Marlon:
2 eggs, 1 slice of whole grain toast, 4 oz of Canadian bacon, 8 oz of skim milk. That’s about 400 calories.
Low fat protein shake made with milk plus 30 grams of protein powder, and a piece of fruit. That’s about 300 calories.
A turkey sandwich on whole grain with light Miracle Whip is just under 300 calories. Add a glass of 1% milk and you’re at about 420.
By Kyle E. on Nov 30, 2009
Steve,
I have been looking for a routine this specific for awhile and im glad to find it. But i was wondering I play soccer for my school and we are in the somewhat beginning of our season. Would the running during games and practice counter act the muscle I gain like you said above? Im 6′2″ and around 160-165 and ectomorph catagory.
By Steve on Nov 30, 2009
Kyle: The running will offset some of your muscle gains, but the strength gains should still help you out on the field. You don’t want to gain too much mass for soccer anyway, so a lower rep routine with more cardio is better for you, since it will focus on strength and endurance rather than size.
By Brett G on Dec 1, 2009
Best article I’ve ever read. Thanks alot. My friend and I are ectomorph type and started going to the gym just over a month ago. Using all the information on this site I created a 3set x 12rep schedule of every exercise for that muscle ‘day’. Workouts were taking up to an hour and a half, DOMS was inevitable due to over working, and progress was reduced due to lack of recovery. We did days based on bicep/back, tricep/chest, shoulder/anything that wasn’t tired, and began every workout with extensive ab work.
I find that for ectomorph beginners who are serious about it, these are common mistakes. As outline in this article and workout schedule, you don’t need to DESTROY that muscle group every second day.
Thanks so much for sharing this information.
Don’t forget to eat.
By Steve on Dec 1, 2009
Don’t worry Brett, I won’t forget to eat. ::om nom nom::
By Joe on Dec 1, 2009
Hey steve i just finished day 2 of the program and will do the whole thing for a few cycles. I have been working out for a year and mainly that has been to lose the fat weight i had, now i am trying to gain some muscle. Ill tell you how the results are when i can. Day one was fairly easy and day 2 was a fair bit more difficult.
By Kyle E. on Dec 1, 2009
Thanks for the advice Steve, but as of right now my cardio is in the best it could be! I was wanting to focus on my size actually. I have more power then most of our seniors at most other schools when we go to the school meets. I kick furthur, run faster, push harder then just about anyone out there. I wanted to get bigger to have an even bigger advantage over most players. I have been through many HIIT routines and wanted something to bulk me up. These are my thoughts though. If you have any more advice Ill gladly take it
By Steve on Dec 1, 2009
Kyle: It sounds as though you know what you need to do. Go ahead and tackle Werewolf Training in the off season and try to put on some serious strength and size. I highly recommend you work on your strengths. If you are good at sprinting and jumping, maximize those skills. If you think about it, superior strength and power will be more useful on the field than plain old mass. Fortunately, I know Werewolf Training will make you stronger, so go for it.
By Steve on Dec 1, 2009
Joe: Great feedback, thanks! Will take your advise on day one. Let’s get more feedback and make this program tight.
By jason on Dec 2, 2009
some excellant tips there.like how as a novice he noticed quite quickly that he was losing weight overtraining.
hit my blog for some caveman training techniques.
By Devin on Dec 2, 2009
Ok I am currently on the 3rd day of training which just so happens to be a much needed off day for me. Day 1 went good but I think you should add an extra set on the pullups. The reason for this is because I think we should all hit our backs hard. Day 2 was pretty intense so I think no changes are needed. Any ways, so far so good
By Steve on Dec 2, 2009
Thanks Devin. I find that 3 sets are sometimes in order for exercises that I really like. However, if 2 sets of pull ups isn’t enough, you are not training with enough intensity. You should not leave any reps in the bag on the first set, and you should be pushing the last set to failure at least, maybe even jump up and get a negative rep. Great feedback!
By Tyler on Dec 3, 2009
Hi Steve, I’m on this plan as well. Thanks for the detailed walk through, Ive been contemplating bulking up for a while and now’s the right time. I’ll report back after a few run throughs.
By Joe on Dec 3, 2009
Hey steve can you recommend a diet at all that would be good for this workout?
By Chris on Dec 3, 2009
This looks like a great workout, I am gonna put together a training and food log and log my stats and see were it takes me. Tho how much do you think cardio will offset the results, I will obviously log if I do cardio ect. but I play ball a few nights a week cause I put fat on real easy, Thanks for the workout!
By Steve on Dec 3, 2009
Tyler: Sounds good man, let me know.
Joe: You should follow the nutrition plans outlined in the workout.
Chris: Go ahead and do some cardio, but remember that endurance cardio is not that great for gaining muscle. HIIT cardio would be tight though. Let me know how you fare.
By Omar on Dec 3, 2009
it’s the offseason for football and i also have to stay in good running shape, so will i not get any stronger if i lose weight because im running 3 miles a day?
By Ronald Robinson on Dec 4, 2009
If you have ever tried gaining weight without success, you may not be eating enough to put on extra muscle tissue. If this is the case, try to adding more calories to your diet. Having a diet rich in calories and nutrients can help you gain more muscle and even lose fat. A diet high in protein does just this and helps to repair the body, so it is pertinent to maintain a high protein level. Protein sources such as meat, fish and eggs are great sources of protein. When eating protein, it is better to choose meats that are low in fat.
By Steve on Dec 4, 2009
Omar: Everyone seems to misunderstand what I am saying about cardio. You can do as much cardio as you want, but if you want to MAXIMIZE muscle gains, you should LIMIT cardio. I never said avoid cardio altogether. I also never said ‘if you do cardio you will not make gains’. You can make gains if you do cardio with Werewolf Training, but you will MAXIMIZE those gains by limiting cardio to once a week, or to short sessions… maybe 25 minute sessions rather than an hour or more.
By Steve on Dec 4, 2009
Thanks Ronald, I agree. Not sure if your message was actually spam or if you are serious, but what you write is definitely true.
By Joe on Dec 4, 2009
Ab rollouts what if we dont got that machine wheel thing?
By Steve on Dec 4, 2009
Joe: Go out and buy an ab wheel for $9.95 at any local store.
By Chris on Dec 4, 2009
I had a question about part of the lifting, I have a really bad knee, and two torn disks in my lower spine, so I can do a majority of lifts, but I cannot do Squats, What would you suggest for a sub? i was thinking leg press, but I know I would not get the rest of the full body workout squats provide? any suggestions?
By Ryan on Dec 5, 2009
Hey, I have a home gym in my basement and I’m really looking forward to starting this routine! Ive been finding myself constantly changing routines but this one looks really legitimate. My only problem i think i’m going to have is finding the right weight for every exercise that will allow me to fail within those prescribed reps… i guess ill find out soon!
By Sean on Dec 5, 2009
why did you right 20% for the negatives when it says 40% for the taylor lautner part?
By Kevin R on Dec 6, 2009
I am a great runner and would like to do track and cross country for my highschool. My issue is that I really dont want to be skinny. Can I still be a good runner with more muscle mass then other runners?
By Steve on Dec 7, 2009
Sean: I wrote 20% of your 5 rep max, whereas the Taylor Lautner part said 40% of a 10 rep max. I updated the program so that you can either use 40% of 10 reps or 20% of 5 reps. Which ever number you know best will be used to derive your overload weight.
By Steve on Dec 7, 2009
Ryan: You may have to go through the whole 18-21 day program once to know all the weights you need for each exercise. I really hope you like the routine. Let us know how it goes.
By Steve on Dec 7, 2009
Chris: That’s tough. I would recommend definitely sticking with the leg press until you can fix your knee. If your knee doesn’t bother you, I suggest trying one leg presses for each side. Is there a chance you can do step-ups? Can you hack squat? Without really knowing your history or working with you one-on-one, I can’t really give you great advice. You might considering working with a physical therapist to fix your knee. What are you doing about your back? See, I just can’t give you good advise at this time. Please talk to licensed professionals for advice about fixing your injuries. Best of luck!
By Elliot on Dec 8, 2009
Steve,
I felt like trying something new as I was reaching a plateau and thought this looked interesting. I just did the first workout yesterday. My question is, as I’ve been working out for a while now, would adding in additional exercises to this workout be beneficial, or do you recommend sticking to the plan more strictly? Also, normal rest between exercises or is this meant to be a bit more uptempo as the exercises jump from different muscle groups?
Thanks and I enjoy your website
Oh, one last thing. What are your thoughts on creatine?
By Sean on Dec 8, 2009
one other question i have is benching and chin ups the only 2 worth doing negatives for? if so why not the others?
By Victor on Dec 8, 2009
Hey Steve!
Thanks a mill for posting this article. My girlfriend is a huge twilight fan and thanks to this routine I may be able to bulk up a bit.
I’m 5″9 and 162 lbs. I don’t know whether I’m ectomorph or not, but could you give me and others some advice on whats the best start of the day, breakfast-wise, and whats best to eat before and after workouts?
thanks!
By Nick's Bodybuilding Programs on Dec 9, 2009
I really like the way you presented out all of the info in this post. The bottom line here is that you need to keep your body moving forward by changing things up. Your body is smart and can adapt pretty quickly. If you make it a habit to switch up your routine each week or even each workout, then you’ll be progressing towards your goals over time.
By Steve on Dec 9, 2009
Victor: A good breakfast can be made up of many things including eggs, milk, whole grain toast, 100% fruit juice, yogurt, or even leftover pot roast. Just try to limit the junk food like french toast, pancakes, sugary cereal, donuts, and fast food. Try a protein shake or protein bar if you are in a rush.
Before workouts: complex carbs and protein. After workouts: Biotest Surge.
By Steve on Dec 9, 2009
Sean: The most important exercises are squat, bench, deadlift, pull up/chin up, and military press. I don’t want to kill anyone by recommending overload sets for squats. That could be dangerous if not done correctly. For deadlifts I would recommend rack pulls rather than an overload. Rack pulls are when you pull the weight off power rack pins or off boxes, which allows you to use more weight than if you had to pull from the floor. For military presses I would recommend the push press, which allows you to use your whole body to press the weight, rather than just your shoulders, which of course allows you to use more weight.
I have actually thought about making a couple changes to this program so far, including integrating rack pulls and push press. Werewolf Training might be getting a small overhaul and possibly an expansion pretty soon.
By Steve on Dec 9, 2009
Elliot: You should only use as much rest as you need between sets. I recommend 60-90 seconds.
Some people have stated that the workouts seem a little short or perhaps under-taxing. You don’t have to be exhausted at the end of the workout in order to get a good workout. Stick to the plan for now and if you absolutely need to add an extra exercise, do so at your own risk.
And finally, I dislike creatine for myself, but I do recommend it to people for whom it does not make sick. When I use creatine I get really annoying cramps in my legs no matter how much water I drink.
By PhitZone on Dec 9, 2009
I’ve skipped over this article a number of times because I thought that it might be a cheesy Twilight post. I’m glad that I stopped to read it this time.
Aside from the whole werewolf thing, this workout looks very interesting. I’ll give it a go, and post updates on my blog.
By Mikeal W on Dec 9, 2009
I’m a seventeen year old male about 5′7” weighing in at a puny 143 and am hoping this will help me add on the pounds. I will post my truimph (got to start out positive!) in a few weeks. To those thinking about doing this or those who have started please email me with advice or if you would like someone to help motivate you!!!
(Note from admin: Mikeal, I had to remove your e-mail address from the comment because I didn’t want you to end up on e-mail spammer lists.)
By Omar on Dec 9, 2009
hey thanks man, my bench has gone up 5 pounds in one week and my squat 10. this is amazing thanks for this program
By Juan Escobar on Dec 9, 2009
hey man, i am 140lbs, hard to gain muscle , i am very lean but i am very athletic. i play soccer and swim, that explains why i am so lean, i need to try and be at around 165-170. thats my goal.
would this routine do it?
By Andrew on Dec 10, 2009
Hey steve, awesome routine by the way, I just had a question about the sets you put, and I did read your reply about not having to be exhausted after a workout but im guessing the sets can be played around to fit your own personal perference correct? Because it was stated that Taylor launter varied his sets from time to time, and it brings me to my other question, How many times did he vary his sets and reps, or does it depend on the person for him to decrease and increase the weight he is lifting and also how many reps he does with each?
By Brian on Dec 10, 2009
I’ve been consistently lifting for just over 3 years now, and gone through a few different styles of routine, but only on day #5 of this plan I can tell that my body is being worked in a totally new way. Can’t wait to see the results after a full cycle.
My biggest piece of advice is to drink plenty of water, b/c I’ve been fighting soreness that never gave me trouble before.
By Steve on Dec 11, 2009
Juan: Werewolf Training and lots of food will do it!
By Steve on Dec 11, 2009
PhitZone: Glad you could stop by. I do write occasional fluff, but I think Werewolf Training is a legit training article, and it will be even better once we keep improving it. I’m almost ready to expand it to a 4 week program with the notes I’ve made and the comments I’ve received. Thanks for writing, and let me know your feedback.
By magbabakal on Dec 13, 2009
steve can i ask if this program alone can help me loose my big belly? or can u give me an advice how can i loose this big belly of mine and get an abs, cause i dont know if i really need to do some cardio or jog every week. thanks man. i hope u’ll answer my question.
By Steve on Dec 14, 2009
magbabkal: This isn’t the best program for you to lose fat. I would prefer to see some heavy strength training in conjunction with HIIT and HIRT workouts, if you want to lose fat.
By Steve on Dec 14, 2009
Andrew: I varied the exercises, sets, and reps according to how I would organize them in a workout designed to gain muscle. You can change the program around if you think you have a better idea of how to design it. Modifying any workout for your personal preferences is something that all experienced athletes should be able to.
By magbabakal on Dec 14, 2009
well the only fat that i want to lose is my beer belly. is it possible for me to have a flat belly with this program steve?
By Brett G on Dec 14, 2009
I posted my enthusiasm after the first day in this workout.
Updates? Just finished day 13. All of my lifting has gone up AT LEAST 10lbs per exercise. 20 unweighted pull ups no problem, up from 10. I am almost comfortable doing 3×5 bench press of 135lbs (up from 95 lbs).
As for body weight, I have increased from 152-155 up to 162.
As mentioned, diet is about 75%. I’m doing a 12″ double meat sub and two 1000 cal+72g protein shakes a day on top of my typical food schedule.
Anyways as far as the workout schedule goes, I feel the deltoids are rather neglected. Every upper body day I feel I need do a couple sets of Arnolds’ and/or flyes. Of course, to meet any one individual’s needs you may need to add/subtract from this list.
Thank again! will post additional updates as they come.
By Andrew on Dec 15, 2009
Steve, I was wondering how i would go about changing up reps and such to keep my muscles “guessing” I am just wondering the time frame of changing things to keep this rountine fresh and not have muscles updapt to it, thats what I meant but my earlier post sorry if i wasn’t clear enough but if you can get back to me asap it would be much appreciated! Thanks!
By Steve on Dec 15, 2009
magbabakal: You could end up with a flat belly from this program, but that’s not what it’s designed for. You should really read the HIIT and HIRT posts, then combine those routines with a full body workout and eat to lose fat. Werewolf Training is specifically for people who want to gain muscle.
By Steve on Dec 15, 2009
Awesome feedback Brett G. I made a few updates today, although not much in the routine section. After some more feedback rolls in, I’ll be sure to update the whole routine. I’m starting to think of having a 5 day Werewolf Training routine the way it stands now, and a 4 day Werewolf Training routine for those who only want to train Mon/Tues/Thurs/Fri. Keep it coming guys!
By Steve on Dec 15, 2009
Andrew: I have already included changing rep schemes in the routine. You don’t really have to worry about it. In future updates to this post, I will expand the routine even further to include even greater changes in set and rep goals. Stick with the current plan for now.
By magbabakal on Dec 16, 2009
thanks for you answer steve. well i want to have muscles too but my first goal for now is to have a flat belly cause i have this big belly because of drinking beer too often.
im just new in body building and im doing your werewolf training. me and my buddy are doing it, and i think your guide is great. we are currently on day 5 and we can do all your exercises but the only one that we cant do is the pull-ups and chin-ups. is there a sub or alternative for pull-ups or chin-ups so that we’ll be doing that alternative while we cant perform chin and pull-up.s
thanks again steve.
By RJ on Dec 16, 2009
great stuff as usual, Steve. I like how you have upper and lower body split up every other training day. that way it doesn’t matter what day you take off, as long as you don’t lift more than 2 days in a row. not all of us can do the M/T-Th/F split. I hope you keep that aspect in the routine if you decide to modify it.
keep up the good work!
By magbabakal on Dec 16, 2009
steve i would like to ask also for an alternative for wind shield wipers too…
thanks..
By Steve on Dec 16, 2009
magbabakal: an alternative to windshield wipers would be any sort of rotation. Russian twists are good. You could also lay on the floor with your feet pointing to the ceiling, holding a medicine ball between your feet or knees, and rotate your hips side-to-side. Not sure if that would do the trick or not but you can experiment.
By Steve on Dec 16, 2009
RJ: I do enjoy the upper/lower body split for this routine. I won’t be sacrificing that aspect of the program, as it helps to increase training frequency by not limiting your training to full body workouts on m/w/f.
By Steve on Dec 16, 2009
magbabakal: You should find a way to do pull ups or chin ups, even if it’s on an assisted machine. If you absolutely must, you can swap pull ups and chin ups for lat pulldowns, but I won’t like it one bit.
By magbabakal on Dec 17, 2009
ok so we’ll be substituting windshield wipers with russian twist while we cant do pull and chin-ups. but does russian twist have the same effect of doing windshield wipers?
and for the pull ups, we dont have a machine that can assist us doing it,so i guess we’ll be doing lat pulldowns while we can do pull ups. um can you give us the reps and set for doing those alternatives? thanks steve. sorry im just a noob im body building.
By Joe on Dec 17, 2009
On day 18 which is a rest day, so have just finished one full cycle and am planing on doing a few more.
By timmy on Dec 17, 2009
i was wondering is it okey to finish the workout under 30 min.?? because i finish the workout under 30 min every time i hit the gym..and if its not okey what should i do??
By Joe on Dec 18, 2009
Day 1 of cycle two. I have gained ten pounds, so turns out a gain weight quite easily lol ill keep you posted.
By Steve on Dec 18, 2009
That’s great news Joe, keep us informed!
By Joe on Dec 18, 2009
Will do deadlift i have increased by 65 pounds same with squat and bench has gone up by 40 pounds. And i now eat like a mad man im hungry all the time.
By craig on Dec 19, 2009
hi i was wondering if you have a replacement for the AB WHEEL?? also what is “Toe push on sled”? thanks
By Tyler on Dec 20, 2009
Just finished cycle one, I plan on doing atleast 2 more. My power has increased quite a bit, I’m lifting heavier weights in every category and I’ve gained 6 lbs. My core took a beating the first week but is noticeably stronger now.
A few notes, I’m going to stick with the routine as written but it feels to heavily weighted on legs to me. Also I wouldn’t mind additional deltoid exercises. If you change the routine please note in the comments so I can re-print etc.
I’m following the diet recommendation pretty well, up to 180g of protein a day etc. Having the Livestrong MyPlate application on my iPhone to keep track of diet has been invaluable.
Thanks again Steve!
By The Doc on Dec 21, 2009
It seems to me that the supplement list for this program is LACKING!
How do you expect to GAIN any weight taking a whey isolate protein? Whey is low in calories and is in and out of the body in about 45 minutes, resulting in a need for 6 to 8 shakes a day.
You should re-do the list:
Weight Gainer Protein (Higher calories)
Glutamine (or stick with Xtend)
CREATINE!!!! (either a blend or monohydrate then move to an ethyl ester or kre-alkyln)
And the workout routine seems a little extensive. “Bulking lifts” should be emphasized: Deadlift, Bench, Squat
There seems to be too much going on in each daily routine. After 45 minutes to 60 minutes of hard work, the human body has no choice but to move into an aerobic state, potentially allowing the body to enter a catabolic state.
By Steve on Dec 21, 2009
Thanks for your feedback, Doc!
Firstly, I would never recommend a Weight Gainer supplement as you say, because they are usually full of sugars and most athletes would do better by mixing plain protein powder with milk, juice, or some other higher calorie mixer. I also advocate blending up smoothies and shakes with added fruit and flax oil. Weight Gainer shakes are garbage, although some meal replacement powders such as Met-Rx are OK as long as they are low in sugar.
Secondly, I don’t usually recommend creatine. For those who can tolerate it, I recommend using a micronized creatine or Creatine Kre-Alkalyn. I personally don’t like they way creatine makes me feel, so I usually don’t use it or recommend it. You are right though, some people enjoy it and it could make a useful addition to the Werewolf Training supplement list. I will add it.
Thirdly, the workout routine is not excessive. As you can see, compound exercises are typically prioritized within the first 4 exercises of each workout. I prefer my clients to focus on bench, squat, deadlift, military press, and pull ups. For the smaller exercises I advocate limiting the number of sets to 2, which helps us to increase frequency as we are not trashing smaller muscle groups with 3-4 sets on a daily basis. This is a mass gaining routine after all, and I think I have provided a routine that will work for 95% of athletes who just want to bulk up.
Every workout can be completed within 45 minutes. In fact, I would prefer my clients to quit at the 45 minute point and move directly into cooling down and stretching if they don’t finish the workout, which is why nearly every workout ends with a 2-set super-set of smaller exercises, which can be dumped if necessary.
Of course, I encourage the 60 minute workout limitation not because the body will enter an ‘aerobic state’ as you say, but for other reasons such as neurological over-stimulation, scientifically proven decreased returns on time-investment after the 45 minute period, boredom, fatigue, and other similar reasons. In fact, by sipping a drink with carbohydrates during the workout, an athlete will not enter this so-called aerobic energy state because insulin blocks lypolysis.
Please note that I did make changes today to days 9 and 16 to move away from isolation exercises like dumbbell flyes in favor of more effective exercises like standing military press, and I will add creatine to the recommended supplements.
By magbabakal on Dec 21, 2009
steve about the cable row, should we do it standing or seated? thanks
By Steve on Dec 21, 2009
magbabakal: Seated cable rows are the standard, but if you can find a more effective way to do them standing, by all means give it a shot.
By Steve on Dec 23, 2009
Craig: There are machines and other devices that can sort of replace the ab wheel. Why can’t you use an ab wheel?
Toe push on sled: sit in a leg press machine (sled). Put your toes on the platform rather than your entire foot. Now just do use the same movement you would use for calf raises by pushing with your toes. Point your toes more toward you to stretch the calf and push the toes away from you to flex the calf.
By Steve on Dec 23, 2009
You go Joe, 65 pounds is great progress!
By almien on Dec 23, 2009
i am a Ectomorphic Body Type, and i would like to ask how many days a week should i work out the best
i have heared that the best is working out 3 days a week and just running 2 days a week, so the total is 5 days a week and keep eating a lot
is that true? is that what did Taylor lautner did ?
is the recommended 18 day routine the best ob the best way to gain muscles and mass in a short period of time?
i am french and i dont understand the word “reps”, does it mean repetition?
i thank you for all these informations!
By Jerk on Dec 23, 2009
Can you clarify the weight per set for me please? Do you mean that I use the same weight for all 4 sets, like say I would bench 200lbs for 4 sets of 5?
Thanks. Great article by the way, I have been trying to find something like this for about a month.
By Steve on Dec 23, 2009
Jerk: you are right, 200 lbs for 4 sets of 5.
By timmy on Dec 24, 2009
my update.. day one im 5′11 & 178lbs.(around day 6 i got sick and went dwn to 175lbs) any ways, im on day 14 and im 182lbs.
even though it was not a big gain, i improved my strength also i have more shape in my body.
my squat was 225lbs, day 14 i put 275lbs
my bench was 205lbs, day 13 225lbs( negative reps though)
dead lift was 225, day 14 315lbs( but on the last set i kind of lost my balance)
thanks again for the article.ill keep updating my status.
p.s.supplement wise, i only use gold standard whey. ( i used use pro complex, but i switched)i take OPTI-MEN (by ON) as the vitamin. i would like to hear you opinion about my “stack”. thanks
By Jerk on Dec 24, 2009
Thanks Steve!
It would be awesome if there was a diagram of all of these exercises somewhere, I cannot seem to find how to do a Fold-Up or a Windshield Wiper… sorry I’m kinda new to this!
By Steve on Dec 24, 2009
Timmy: Good you have your feedback. It sounds like you made some gains in the last two weeks. Do you have any suggestions for improving the workout routine? Let us know!
By Steve on Dec 24, 2009
almien: reps does mean repetitions. 3 resistance training workouts plus 2 high intensity cardio sessions will make for a great routine. Taylor Lautner did not run like you are thinking. He backed off on cardiovascular exercise in order to maximize muscle gains. The 18 day Werewolf Training routine does appear to be effective at gaining muscles in a short period of time.
By Sean on Dec 24, 2009
Dumbbell standing alternating shoulder press – 2 sets x 20 reps
does that mean 10 each arm or 20 each arm?
By Steve on Dec 24, 2009
Sean: 20 each arm!
By Andrew on Dec 24, 2009
Hey steve, i just recently started to take whey protien and i had a question about how i should take it, i am currently taking it once i wake up and again after i work out, or should i take it 1 hour before i workout then once again after i workout? what do you recommend? And i know you said to cut down on cardio but i combinded this with HIIT which i do twice a week and it has been working well. And im on my second cycle on this routine and im really seeing improvements on everything!
By J on Dec 26, 2009
Hey,
I really like the fact that this routine is written with a lot of detail and not just the typical 8-10 reps stuff written on most routines. For the last 2 months I’ve been doing the 5 day (chest,back,shoulders,legs,arms) routine and am looking for something different. My only concern is that there are no forearm specific excercises, and little arm and trap exercises. I know that arms don’t need much and is quite easy to overtrain them but I’m wondering if any forearm excercises can be added as well as perhaps barbell shrugs along with the dumbbell shrugs for the traps. Thanks
By Sean on Dec 26, 2009
pull ups are overhand grip and chin ups are underhand grip correct?
By Andrew on Dec 26, 2009
I Also forgot to add, should I also take the protien even on days im not working out? and if so how many times a day?
By almien on Dec 27, 2009
Hi Steve
can youplease look to this site, here is a report from Taylor Lautner’s personal trainer
can you read this report and maybe update the workout routine according to this,
http://www.taylorlautnerdaily.com/node/2991
because i think in this report, Taylor hat done only 5 repetitions with 40 percent higher weight
and thanx a lot
By Steve on Dec 28, 2009
almien: I approved your comment but you are wrong in your recommended routine changes. In fact Taylor did a number of higher rep sets to induce hypertrophy. Sets of 5 reps were used with the compounds movements, but he also varied his reps from set to set and workout to workout.
By Steve on Dec 28, 2009
Andrew: That’s great man! I’m glad you are seeing progress. You should take your protein shake like an hour before your workout, with carbs. You should be using something like Biotest Surge for your post-workout nutrition. Protein shakes in the morning are great too.
By Steve on Dec 28, 2009
J: You can alter this routine however you want, but I can’t guarantee the same results. There is plenty of forearm training in this workout, as you will constantly be doing deadlifts, rows, pull ups, hammer curls and other exercises that will hit your forearms hard. I never did any direct forearm training, but my forearms were pretty big at one point, due mostly to all the free weight compound exercises I was doing.
By Steve on Dec 28, 2009
Sean: Correct.
By Steve on Dec 28, 2009
Andrew: Protein can be used on off days too. I would limit it to 1 or 2 shakes a day. You should get the majority of your protein from whole foods when possible.
By J on Dec 28, 2009
Alright thanks Steve, I’m going to follow this routine exactly as its posted. Hopefully my cold goes away by tomorrow so I can start. Thanks for the info.
By Steve on Dec 28, 2009
Today I updated the recovery section by adding some flexibility training requirements.
By J on Dec 29, 2009
Hey steve,
I’m on day 2 and just wondering what another name for the “fold up” exercise is, cause I’m not sure what to do for that one.
By Daniel on Dec 29, 2009
Hey
I got a question I been working out for like a year am 20 for the first 5 moths I saw a great change in my body but now I stop seeing that change am stuck I think my problem is overwork my body my routing is base on 5 days per week mondays I do bicep and back tuesdays tricep and chest wednesday shoulders and legs thursdays bicep and back again friday tricep and chest I think I need to rest in between days I can’t traing on sunday cos I play football (soccer) so what would be the best thing to do ohh almost forgot I work my core 2 a week normally Mondays and thusrdays thnxz alot
I promese I will be doing your workout routing soon and I will keep you info
By Steve on Dec 30, 2009
J: Try the V Sit Up or the Clothspin. Both mean similar things. Basically you want to be touching your toes with your feet and head in the air, and butt on the floor.
By Steve on Dec 30, 2009
Daniel: sounds like you are overtraining man. Try cutting it back to 3 full body workouts a week plus soccer on Sunday, perhaps training your abs on Tuesday and Thursday, but not much else. Do that for a couple months and see what happens. If you want to try Werewolf Training, you should definitely opt for this split: 2 on, 1 off, 2 on, 2 off, repeat.
By Alex on Dec 30, 2009
Hey Steve, programme looks awesome, thanks a load for creating it and cannot wait to get started!
Sent you an email with some comments/questions, hope you get time to read it.
Thanks again!
By Charlie on Dec 31, 2009
At first I laughed a bit at the title of the article and everything but man did you put a lot of work into it and man am I ever glad!
I’ve also tried Xtend before and I can vouch for how good it is. It WILL make a big difference in your routine.
I’m going to give this a try in the new year, which is just in a few hours, and will update here in a few weeks if you don’t mind.
Keep up the great work, man.
By Charlie on Dec 31, 2009
By the way, how many rest days per week should a relative beginner do?
Once or twice a week?
Charlie
By Steve on Dec 31, 2009
Charlie: If possible I recommend just taking one rest day every third day like the original routine prescribed. If that doesn’t work for your schedule OR you feel like you might be overtraining, go ahead and add the extra rest day every 7th day. Can’t wait to hear your experience with Werewolf Training for Muscle Gains.
By Tom on Dec 31, 2009
Hey Steve;
This is going to be a great routine! After three cycles and a rest week, what is next?
Do I hear advanced Werewolf Training? I’d like to work up this program myself and let you know what I’ve developed. I’ve been pumpin’ iron for a long time and this seems to be a great routine for seniors, men and women. It takes into consideration all body parts. I am taking the two days rest on the weekends. This routine allows me to go heavier than I usually do and recovery is faster too. Best of both worlds here. I do cardio in the afternoons/evenings. Keep up the great work!!! Tom
By Shah on Jan 1, 2010
Hey Steve,
Im a very slim ectomorph, 5 9″ dont go to the gym at all. how could I adjust the workout for the home?
also
I’ve got this long chicken neck and wide shoulders..don’t wanna look even weirder once they start filling out
any thoughts?
By Sean on Jan 1, 2010
just wanted to say thanks for creating this and answering my questions. the routine has everything i was lookin for, varied volume, constantly changing workout so never gets stale, and the use of negative reps i love it. just got another quick question. i know it isn’t ideal but would this work with a monday wednesday friday schedule? i work tuesdays and thursdays and weekends so thats the only schedule i fit into.
By Vince on Jan 1, 2010
I’m trying this kind of routine and diet as I’m not going back to school till august.
For my 2 shakes a day I’m using muscle juice something.. anyway, for those 2 I have 1250 calories, 180 g of carbs and 55 g of proteins. I take 1 after my workout but for the other one can I use it as a meal or keep this as a supplements with my meals?
By almien on Jan 2, 2010
thanx so much for your routine, i have a small question: in the routine there are some muscle groups which are trained in consecutive days, for example the arms are trained in the first and second day of the routine.. is it not good for the recovery? because i heard that one muscle groups should only trained again after 72 hours or something
thank you for help
by the way, if someone could put some pictures or videos which help knowing the right moves of each exercises would be great, thank you very much
By Alex on Jan 3, 2010
Can’t do seated calf raises, what should I just do?
By PJONG on Jan 3, 2010
Steve,
If working on a limited hardware (i.e. freeweights and machines) can I substitute Barbells with Dumbbells?
By Brian on Jan 3, 2010
I was doing your full body routine with a blend of my own experiance but I rotated to this routine. I’ve already seen some rediculous gains. I’m not a very big guy and started this at about 160 lbs. I’ve been sticking to a pretty regimented eating, protein and creatine diet for a few weeks and I’ve already hit 168 lbs. when I weighed in today. This routine can probably take alot of the credit for that considering I’ve also gone up almost 15 lbs. in bench and another 10 lbs. in squating since I started. This shits intense and its definately the best workout routine I’ve had when approached with tons of intensity. I cannot wait to see where I’m at when I’m done.
By Adonis on Jan 3, 2010
Steve, you’ve mentioned in your article that by following your routine, one can pack up to 10 lbs within 6 months.
However, from what I know, Taylor Lautner gained 30 lbs in 9 months.
What makes this difference? And what should i do to gain as much as him in the same amount of time?
By Adonis on Jan 3, 2010
Also, Taylor says that he works out 2 hours everyday. Which is best? Does working out longer mean better results? I have followed your routine for two weeks now, and i’ve realized that for each day, i only work out either my upper body, or lower body (which will take an hour each); but never for each day, both (which will take 2 hours).
does this mean that taylor works out both his upper body and lower body on the same day? it feels kinda impossible to do this 5 days a week, as he said, because time is needed for recovery as well.
i am very determined to have a body like him, but i’m confused as of what exactly i should do to achieve that. can you help me?
By Steve on Jan 4, 2010
Shah: You need to do shoulder shrugs. If you can build up your traps tall and thick, it will fill in the gap between your shoulders and head. Unfortunately, in order to get your traps to really grow you will need to do HEAVY shrugs, like with a 400 lb barbell or 100+ lb dumbbells.
By Steve on Jan 4, 2010
Alex: Isn’t there some way you can rest weight on your thighs and do seated calf raises?
By Steve on Jan 4, 2010
Almien: The arms are not trained directly on the second day. For the most part this is an upper/lower body split. If the same muscles are used on consecutive days, it will not be direct stimulation and will actually be better for recovery than no stimulation at all.
By Steve on Jan 4, 2010
Vince: If you are skinny and trying to gain muscle at any cost, add the shake to a meal. If you are looking to minimize fat gain because you gain and retain fat easily, use the protein shake as its own meal.
By Steve on Jan 4, 2010
Sean: If you have to turn this workout into a M/W/F routine, just ignore the schedule set out in the article and do one of the 4 workouts each day. You will end up doing something like: M-Upper, W-Lower, F-Upper, M-Lower, W-Upper, F-Lower, repeat. The routine will take you a month rather than 3 weeks and you probably won’t see quite as significant gains as you would if you trained 4 times a week.
By Steve on Jan 4, 2010
PJONG: You should be able to do that. You’ll have to make modifications to the program and will have trouble doing exercises like Squats and Good Mornings, but it’s doable.
By Steve on Jan 4, 2010
Adonis: Taylor doesn’t workout 2 hours a day anymore. He was overtraining when he was doing that. There’s a chance he puts in some extra exercise on-set to stay pumped up when he’s on camera, but he doesn’t lift heavy for 2 straight hours. Working out longer does not mean better results. Taylor said that when he was working out too much, he started losing weight and strength. Growth happens during recovery, not during exercise.
To have a body like him, you need to stick to a program like this for a solid year, while also eating properly and following a healthy lifestyle that focuses on recovery. Remember, all he does all day is workout, eat, sleep, and act. Taylor did gain nearly 30 pounds in about 9 months or so, but he had the benefit of advanced neurological and muscle maturity from all his martial arts training, so his body was ready for that muscle gain.
Someone like you or I could feasibly gain 30 pounds of muscle in one year if we did exactly what Taylor did: devote 99% of his life for 365 days straight to gaining as much muscle as possible. Did I mention that he also has a personal trainer around 24×7 to keep him on track? Oh yeah he does.
By Steve on Jan 4, 2010
Tom: Thanks for the feedback. As you may well know, the follow up to Werewolf Training for Muscle Gains is Werewolf Training for Strength Gains. Eventually there will be a Werewolf Training for Fat Loss, and who knows where we will go from there. The options are limitless.
By PJONG on Jan 4, 2010
Thanks for the feedback Steve. Mainly my concern is that will the results be the same or will the growth be slow by using the dumbells?
Second question, I’ve been doing this for 2 days now and I dont feel any soreness. I also feel that after the sesssion my workout is not adequate. Am I doing anything wrong? Lacking intensity, perhaps?!
By Emir on Jan 4, 2010
I’ve got to say this is a pretty sick routine. I finished day two today I’m I love it. My only concern is that I don’t walk out of the gym 100% percent exhausted. Now I know you might say that I’m not lifting heavy enough, I think I am. I struggle with the last rep or so every time. One more question, can the pull-ups and chin-ups be replaced with cables?
Thanks much man, this is a great routine.
By timmy on Jan 5, 2010
to be honest, i haven’t done anything outside the workout to gain strength. but i kept adding pounds every time.( i think its all in the mind. if you think you can do it, you can do it)
By Steve on Jan 5, 2010
Word, son.
By Steve on Jan 5, 2010
Emir: Firstly, I would say you need to train with more intensity. Less rest between sets, heavier weights, push each set to failure where appropriate. That being said, you don’t need to be exhausted when you leave the gym. All you have to do is stimulate the muscle tissue to grow. In fact, if you are exhausted at the end of each workout, you may find yourself overtraining before too long.
By Steve on Jan 5, 2010
PJONG: You get out of a workout what you put into it. Using dumbbells instead of barbells will slow your growth because it will limit the quality of exercise you can use. No barbell back squats. No deadlifts. No standing military press. No bent over barbell rows. Sure, you can use dumbbells to sort of mimic some of those exercises, but you won’t get the same workout. Furthermore, you don’t NEED to be sore to make progress, you just need to stimulate growth. That being said, I think you need to train with more intensity. Less rest, heavier weight, pushing your sets to failure.
By Chris on Jan 5, 2010
I have a weak lower back due to some torn disks, so barbell squats are hard for me, What is the best option besides that, I have been using a standing machine that had a back pad to support it better or should I do some leg presses or dumbbell squats?
Also, will it hurt anything if I jump in the hot tub for 15 min or so after I lift and drink my shake?
Thanks!
By JACK on Jan 5, 2010
I wanted to know the The Werewolf Training Workout Routine for Muscle Gains, its numbered 1-18, are those each day excercises
By Steve on Jan 5, 2010
Yes Jack. It is an 18 or 21 day routine.
By Camaron on Jan 6, 2010
Steve, was just wondering, on day 13, you say to use 20%, or something like that, more on bench and chins. I saw the negative rep comment below and was wondering if I should do those exercises with negatives or were you just making a side note in case someone wanted to?
By Chad on Jan 6, 2010
Steve, your the man.
By Steve on Jan 6, 2010
Jack: They sure are the days. It would be 1-21 if you include the extra rest day each week.
By Steve on Jan 7, 2010
Camaron: Those sets should be overloaded negative reps as per the routine specs.
By Steve on Jan 7, 2010
Chris: This is tough for me to answer. I should really direct you to consult your doctor. Of primary importance, is letting your back heal. It will take at least 2 months for that torn disc to heal enough for you to consider exercising, in my opinion. And even then you should avoid twisting and bending.
Eventually you will need to strengthen that back. You can use Supermans to help with that, in addition to some other PT exercises, but NOT hyper-extensions… for crying out loud please don’t do those.
For squatting, you should stick with hack squats and other machines so long as your back feels unstable. If I were you, when you are really ready, I would start by squatting with dumbbells, then the bar with no added weight for high reps, and slowly build up to light weighted squats. Once you feel like you have some stability, I recommend trying deadlifts with very light weight. Eventually you will be stable enough to try good mornings with a short range of motion and light weight. There’s no reason you can’t rehab your back to the point that you can squat decent weights, but please be careful. Don’t push it too hard or you will pay for it for the rest of your life!!
By Joe on Jan 7, 2010
I recently had a minor shoulder injury and want to stay on track with my cycles, is there any variation to this workout that I can conduct?
By Ericrr on Jan 7, 2010
just wondering if creatine supplements such as size on, and NO supplements such as NO xplode and superpump are worth getting for this program
By Steve on Jan 7, 2010
Ericrr: If you read the supplements section, you will see that I advocate using 4 products: an NO product, protein powder, creatine, and Xtend. I would also add Biotest Surge to that list.
By PJONG on Jan 7, 2010
Gotcha! I found better equipements for this regiment. And I stand corrected, I felt the soreness in my legs and some body parts 2 days after the 2nd session. I have an additional question about this workout, correct me if im wrong, the whole objective of the workout is to increase muscle growth and not to look ripped (shredded) at the end of the, letsay, 3 or 6 months??? Taylor L. looked ripped and massive in the movies and I know genetics play a big part on how your body will look like but I dont see myself gainining that way. Rather, I see myself gaining weight but not looking ripped. True or False???
By person on Jan 7, 2010
I feel like this may be a dumb question but… should the muscles I worked be sore the next day? If they aren’t sore or tight, am I not working them hard enough? Or does sore mean overtraining?
Thanks Steve!
By Steve on Jan 8, 2010
person: You don’t have to be sore to make progress. In fact, some coaches believe that if you are sore, you’ve worked too hard, caused too much trauma to the muscle tissue, and that it will negatively impact recovery. I really believe that if you are a little sore it’s OK, but you shouldn’t feel like you HAVE to be in excruciating pain the next day. Sore doesn’t mean overtraining.
By Ericrr on Jan 8, 2010
So you do the 18 days then you return to day 1 and you do this 3 cycles?
By melvin on Jan 8, 2010
Hey this is the type of routine i have been looking for and i think it’s perfect. I will be giving it a shot next week, thank you for sharing it. But, before i begin can you please tell me where i can buy one of those resistance bands. I have searched online but all i find are the tube resistance bands with handles. If you can, please give me a website that actually sells giant rubber bands that i can attach to a bar, thank you.
By Andrew on Jan 8, 2010
Hey steve quick question, When I’m ending my last set on any exercise should i be doing it till fail every time?
By flip21 on Jan 8, 2010
Hey i just like to say that this is they type of routine that i have been looking for. Hopefully i can start this routine next week Monday, and I will be happy to update you guys with results. I am currently working out at a community gym and they lack several equipment including the resistance bands. Since you recommended not to purchase those at Walmart and target i was wondering if you can point me towards a website that sells these types of resistance bands. Thank you.
By Tlash on Jan 10, 2010
Hello,
I have some questions and after reading these posts I think I’ve finally found a place I can ask some serious questions.
First a little back round on me. Currently I weigh 215, about one and a half years ago I weighed over 325lbs. I’ve always focused on strength and conditioning my body to lose fat because lets face it, I had a crap ton.
I still have some what of a gut, my waste is about 38 inches.
1. I’d like to stay around 200lbs and be ripped, is that even possible at 6′3?
2. I like to run, I limit it to about 3 days a week mixing it up with sprints, timed runs and distance running, Should I decrease the running?
3. Eating, I’m really afraid to eat a lot of food, mainly because lets face it I’m addicted to it. So should I follow a meal plan such as what you recommended to gain muscle or stick to a low calorie intake?
I know I’m asking some big questions and thanks in advance for any help.
By Steve on Jan 10, 2010
Andrew: In my opinion, you should fail on the last rep of the last set you do for any exercise. It’s good to push yourself as hard as you can, but you don’t want to overdo it, and pushing it to failure on every set of every exercise is counter-productive.
By Andrew on Jan 10, 2010
Ok, yea I meant to say on the last rep of the last set I worded it wrong, so it would be fine to just do that with every exercise? Or sometimes?
By Vitaly on Jan 11, 2010
Hey steve, great article.
Im really skinny, and when people tell me to just eat alot, i get weight in my stomach/abdominal area and it just makes me look like a have a beer belly. Im 5,7 and only weight 110 pounds… yes that skinny. Should i modify anything to help spead the weight gain to my arms and legs as compared to the main body? The reason i stay skinny is cuz i dont like it how the extra weight only goes to the stomach area. I would rather see my 6 pack, then fat. Currently i just started working out, but no definite plan. I just switch between legs and chest/arms on alternate days. Please advise.
By Martijn on Jan 11, 2010
Hey Steve!
I’m from Holland and after a bit of surfing I came to this site. It looks like a great program! I will start soon with this program and hoping to gaing some muscle. At sometimes it was hard for me to read, but with google and translating a lot a came a long way haha! It’s very detailed and I’m sure it will help a lot of people. Thank you for creating all this!
By Rosado on Jan 11, 2010
Today on jan 11th i will begin this routine, im gonna take it with extra day so on jan 31th ill be finishing hopefully it works!!ive being training for 1 1/2 year and since 9 moths of training i have not adavaced anything i think! i use to be skinny not im not so skinny but i want to look better with clothes cuz people just can notice the gym in my when im without shirt! so lets do it i will be updating every 3 days
By Steve on Jan 12, 2010
Andrew: In my opinion you can go to failure on the last rep of the last set of every exercise, for most workouts. Some exercises should not be taken to failure, such as the Olympic lifts. If you are in a recovery phase, you should not take any reps to failure.
Some coaches say that it’s never good to take an exercise to failure, that you should always leave one rep in the bag. I think it’s good to push yourself. I don’t think you should actually FAIL on the sets that you take to failure. At the end of a set, if you know you will fail on the next rep, don’t do that rep. Actually failing on a rep is no good. So, take your last rep of your last set of every exercise to failure, meaning sometimes you will fail on the last rep, but ideally you will stop after completing the rep before you actually fail. Is that confusing?
By Steve on Jan 12, 2010
Today I added two Excel spreadsheet workout logs that you can use to either print out the routine or keep track of it on your computer, or both. Click the links to download.
By almien on Jan 12, 2010
can you please explain what does it mean: “NEGATIVE repetition” and why is it used for
thank you so much for your great detailed article ! but i can not unfortunately understand everything =)
By almien on Jan 12, 2010
sorry an other question: can we consider the first exercise (Barbell bench press – 4 sets x 5 reps) as a negative repetition because there are only 5 repetition?
and how should i select the weight to do those 5 repetitions, should it be too heavy so i just can push the barbell only 5 times not more?
thanx a lot
By almien on Jan 12, 2010
thank you very much for the excel speadsheet workout, if it would be with some fotos to show how to do the moves would be FANTASTIC, can someone do that please and post it !
merci beaucouuuup =)
By Tyler on Jan 13, 2010
Hi Steve, I just finished Day 2 of the 3rd time around and I’m more motivated than ever. I’m strictly on the schedule and watching my diet (which is increasingly difficult).
While I’ve gained ~10 lbs and my weights are higher than ever my BF % is to high and the 6 pack is barely showing, along with some love handles.
I’m wondering if a cutting diet/routine is something you have in mind for your Werewolf Routine line. Specifically diet carb/protein/fat breakdown, how to retain muscle etc. Thanks for any steering in the right direction.
By Martijn on Jan 13, 2010
If I’m not mistaking, that means that you have a partner to do the exercise with you. You slowly bring the barbell bar to your chest, and your partner lifts it up. And then again you slowly lower the bar to your chest, and your partner lifts it. So the only thing you actually do is lowering the bar, not pushing it back up. But you really need to lower it slowly, so you can feel it really good in your chest!
By Martijn on Jan 13, 2010
Hey Steve,
Do you maybe have another exercise for the Ab wheel roll outs? It seems that we don’t have them much in Holland. I can remember doing a exercise like that with a barbell and 2 light weights at the end. Does that have a smililar effect?
By Martijn on Jan 13, 2010
@almien
It helped me alot by googling the exercise. I didn’t get all the exercises the first time, but if you use google you see a lot of photo’s and even movies on youtube etc. It helped me alot!
By Steve on Jan 13, 2010
Tyler: Did the fat gain come on specifically as a result of decreased cardio and increased calorie consumption for Werewolf Training? I’m glad everything else feel good to you. And yes, future Werewolf Training articles will focus on 1) speed/power, and 2) fat loss. I just gotta find time to write them. =/
By Steve on Jan 13, 2010
Martijn: You are correct about the negative reps. Ab wheel roll outs can be done with a barbell and plates. I know I need to attach videos of these exercises. I’m still trying to find a way to record my own vids.
By Steve on Jan 13, 2010
almien: As you might have guessed, the negative reps are slowly lowered by you, but lifted quickly by your spotter. To select a weight for overloaded negatives, use 20% more than you would normally use for a 5 rep set.
By Steve on Jan 13, 2010
Vitaly: Use the program on this page for 3 cycles and let me know how you feel.
By Steve on Jan 13, 2010
Tlash:
1. It is possible to be 6′3, 200 lbs, and ripped.
2. You should decrease the running only if you want to prioritize muscle gains at the exclusion of all else. I recommend at least keeping your high intensity running but maybe dropping the crappy endurance running.
3. Even if you switch to a higher calorie diet, due to your propensity for weight gain you should always make sure to keep your diet as healthy as possible. High protein, complex carbs, healthy fats, low sugars, lots of water.
Good luck.
By Steve on Jan 13, 2010
I am starting to get backlogged on questions and comments. Have I missed any questions?
By Andrew on Jan 13, 2010
hmm, I kinda get what your saying about doing the exercise to fail. Pretty much just leave one rep open before you fail. I was just making sure if it was ok to do with any exercise without over doing it.
By Emir on Jan 15, 2010
I’m almost done with my first cycle of this routine (planning on doing 3), and I gotta say that I am noticing some great difference. My body is starting to get hard. My back is getting amazing and my legs never looked better. I’ve have a couple questions. Is it possible to plateau with this routine after many cycles? Will this give me more of a Taylor Lautner appearance or a Hugh Jackman:Woleverine type of deal, cause I am noticing my body going that way?
By Jeff on Jan 16, 2010
(Feel free to correct me on this, Steve.)
almien: With the 5 repetitions on an exercise, you should choose enough weight so that you can only lift it 5 times. 6 times at the maximum. It’s so your muscles really work to lift the weight, but don’t become injured when doing so. Also, you should only do negative reps (if you follow the routine religiously) when Steve specifically lists it. They [negative reps] are used to both test your limits and make your muscles dig deep to complete the lift(s). As Steve said, you should always use a spotter, so you don’t injure, or potentially kill, yourself.
Hope that helps.
By Rosado on Jan 16, 2010
hey man! thanks a lot for this routine!
i already being with this one, today is my six day, im going to do it in 21 days, on january 31st ill be finishing, i have 150.4 pounds at this time.
this is mi first week and i fell this routine would work but i use to do abs everyday, now i feel that im not working fine my abs, ive been eating alot and i feel that my stomatche is growing,is it normal?
may i take some proteins? i have the six pack and i dont wanna lost it! but i want to gain muscle!help me steve!
By Marco on Jan 16, 2010
hey steve this looks like a great routine!
i come to really specific to achieving taylor lautners body so i start in february
i already have the meal plan to achieve the calories, proteins etc.. and i got whey protein powder, i hope this routine helps me a lot and right now i weight just 142 pounds i hope i can achieve a lot =)
thanks for the article
By Tyler on Jan 17, 2010
Hi Steve, the workout hasn’t been the cause of any fat gain. My BF% I’d estimate has stayed the same, had a little side/stomach fat previous to starting. I may actually be dropping slightly as I can see more ab definition. Thanks again.
By Alex on Jan 17, 2010
Hey Steve,
I’ve got no spotter, should I just do the bench reps as normal? I think that I can do negative pullups but not Bench..
By magbabakal on Jan 17, 2010
steve does barbell backsquat and front squat have the same effect? cause i find it hard to do front squat than back squat… were on our 2nd cycle already and i observed that my lower chest isn’t developed as my upper chest. am i doing the routine wrong? thank steve…
By batang_palaboy on Jan 17, 2010
steve is it ok if were like overweight and doing this routine? but were not that fat it’s just like we have excess on our body but were not that obess. and if it’s ok could u attach some videos as an example on your 2nd WW training. thanks steve.
By smitty on Jan 17, 2010
how has this worked for people?? all i see r questions and answers i would like to hear of someones gains. im returning from Iraq soon and want to start a cycle and this caught my eye.
By magbabakal on Jan 18, 2010
one more thing steve, do you recommend using waist trimmer to lose those fats on the waist and belly?
By Marco on Jan 19, 2010
also btw i have some questions:
1. does it affect a lot drinking alcohol?
2. if its not too bad, how often can you drink.?
thank you (:
By Steve on Jan 19, 2010
Marco: Drinking and weightlifting don’t have anything in common. If you want to maximize your progress, don’t drink. That being said, Arnold Schwarzenegger used to drink beer after every workout. Probably not when he was prepping for a contest though. For muscle gains, I don’t suppose it hurts THAT bad to have a couple brews after a hard workout, but honestly drinking has nothing to do with gaining muscle. Drink alcohol at your own risk.
By Steve on Jan 19, 2010
magb: What is waist trimmer?
By magbabakal on Jan 19, 2010
i copy/paste this from google “Waist Trimmer is designed to preserve body heat and promote water loss. The waist trimmer’s quality neoprene construction makes it comfortable, lightweight, durable and easy to care for. Its Velcro closure allows for an easy and adjustable fit, with one size fitting most.”
so steve do u recommend using it?
and about the barbell backsquat and front squat, does it have the same effect on our body?
and another thing is i observed that my upper chest is more developed than my lower chest? am i seeing it wrong or im just noob in body building? btw im doing every exercise on this program.
thanks steve.
By Alex on Jan 20, 2010
Any comment for what I should do without a spotter for the negative bench steve?
By Johnny on Jan 20, 2010
Hi Steve,
im trying to loose weight in terms of fat and then put it on in muscle, then tone around my stomach and hopefully see abs, im dedicated and i will try this out if you can give me a basic idea of a routine i could follow, i don’t know what would be the best routine or what workout session would suit me. I used to play lot of rugby and i stopped because of injury but i want to get back up to fitness and get toned this time, i never did any serious workouts so i have no idea how to begin this.
I’m 6ft 8, and 20 years old in July if that helps and 256 pounds, so pretty much werewolf size haha! I don’t drink or smoke either. Ive been doing 20-50 press ups every day for about 3 months now, i cycle a lot as-well so its just the stomach and chest i need to work on really hard, i have to lose some fat to show any muscle tone first though dont i?
Also how do i boost my metabolism?
If you can help me out in any way i would really appreciate it man.
Many thanks Steve, Johnny
By Rett on Jan 21, 2010
Hey Steve,
I’m 6′1, 150 lbs, Ecto by nature, and I am currently at a mass and strength plateau after a 30 pound weight gain over the past 2 years. I have the time and the intensity for 5 hours or more a week, and have done so for several years now. I use a preworkout called m5, and have protein supplements whenever I am lucky enough to have the cash for it. So, all in all, my workout, diet, and weight seem very “maxed out” for my body type.
I read the first 20 comments or so on here before scrolling through, and was wondering if you mapped out an updated program for the Werewolf Training yet (otherwise, I will simply begin on this routine posted here). I’ve been needing a new routine for months now so I can confuse my muscles a bit and keep things moving to break out of this plateau.
I’m looking forward to something new, with a whole new intensity. This seems like it will deliver =)
By Adam on Jan 21, 2010
Steve:
Could you give some examples on how to use the resistance bands?
Do you use them with free weights or instead of free weights? Searching resistance bands has only showed me band exercises without free weights, so I was slightly confused.
Thanks for the great article!
By Chris on Jan 21, 2010
I was wanting to throw in 1 or 2 HIIT like you had suggested to me about a month ago to minimize my fat gain, can you give me a few suggestions on some interval cardio als for cardio, never done before, Thanks!
By harry on Jan 21, 2010
hey man was sup i got a question . Eating every 2 hours lean meats veggies and stuff i understand and stuff. The question is im gaing muscle and such and i see my abs coming in well the mid section and stuff so shud i keep eating every 2 hours and doiong my workout sections the training here and more of my abs well keep coming in? Or do i have to do cardio to get more of my abs to come in? My diet is pretty strict. And if i have to do HITT just how long? o im 5′7 i was 125 now 142 with alots of gains been doing this for good 4months maybe around and ya thanks for reading and the help
By person on Jan 21, 2010
Could someone please br awesome an hook me up with an example of a full days meals that meet the nutrition requirement? I am on day 4, but am struggling to get 300 Carb grams in a day. I’m easily getting 100 fat and 200 protien, but am having trouble getting enough carbs.
Also, should I be eating the carbs during the day only, not after the workout, or does that matter?
Thanks so much!
By Michael H on Jan 21, 2010
Steve,
Thank you for the post! I love the way I feel right now (currently in the middle of workout-on break). I’m going to stick with this! What do you think about me fasting on the day I workout though? By the way, I love the diversity of the workout (high rep, low rep, 2 sets, 4 sets, ETC).
I’ll keep in touch about how this works for me!
-Michael
By Michael H on Jan 21, 2010
Also, when you say 2×20 db alternating sh. press, do you mean 10ea arm or 20ea arm?
By Michael H on Jan 21, 2010
When you say overhead tricep press is that also considered french press? I have always called it that.
By Steve on Jan 22, 2010
Yes Michael H, it is also called a French press. Similarly, the skullcrusher or nosebreaker is a lying french press.
For 2 x 20, it’s 20 reps per set, per arm, for a total of 80 reps.
Fasting on a workout day is exactly the opposite of what you should do if you are trying to gain muscle. Even when dieting, it is smart to cycle your carbs and total calories higher on workout days.
By Steve on Jan 22, 2010
Adam: You will find everything you need to know about resistance bands at the Elite Fitness Systems website. Here is their bands page: EFS Pro Bands. You can research and buy the right bands here. Find demo videos on the product pages. I need to take time to write a good article about bands but right now I don’t have the time.
By Steve on Jan 22, 2010
Emir: Would there be a problem if you looked like Jackman or Lautner? I personally don’t have a problem either way. They were both jacked for their roles.
Jeff: You are right in response to almien.
Rosado: Sometimes you gotta gain a little fat if you wanna gain muscle. Either suck it up or add extra cardio and potentially sacrifice some muscle gains. Your choice.
magbabakal: I do not recommend this silly waist trimmer device, and I have no idea about your chest, sorry. Usually the lower pec is bigger than the upper.
alex: If you don’t have a spotter for the negative bench, you can set yourself up in such a way that you can lower the bar slowly and rest it on some bars or pins, like in a power rack. Otherwise, just go as heavy as you can safely. Isn’t there someone you can ask for a spot for a couple sets?
Johnny: That is a loaded question. I suggest lots of HIIT and HIRT combined with a full body routine. I am just too busy right at the moment to go into it any further. You’ll have to do some research to find out more.
Everyone else, I’ll try to get to your questions later.
By ed2500 on Jan 24, 2010
Hello Steve, I was wondering if you could possibly post a modified version of this using exercises using only dumbbells because at this moment that is what I am limited to.
Thank you
Ed
By Josh on Jan 25, 2010
It took Taylor about a year to gain 30 pounds of muscle. How long do you think it would be for a small 16 year old with no fat to gain that much?
By Steve on Jan 25, 2010
Josh: For a ’small’ 16 year old to gain 30 pounds of muscle would depend on about 20 different factors. However, I can say that if you do everything right including eating, training, eating, lifestyle, rest & recovery, and eating, then perhaps you too can gain 30 pounds of muscle in one year. Since you do not have the lifestyle of Mr. Lautner, I would say you are better off aiming for 18 months to gain 30 lbs of muscle, but you still need to do everything right.
By Martijn on Jan 25, 2010
Hey Steve!
I just got the 100% Whey Gold Standard. I was wondering what the best way is to use it? Take a shake when you wake up? Or before/after training? Or both?
By Rett on Jan 25, 2010
Can this routine be shifted to a segmented muscle group workout and still be effective at making gains, as long as the basic principles remain?
Ex. Chest day, Back day, legs day…
Essentially, Splitting up day 1 into 2 days, and making this a 4 day (3 on, 1 rest) cycle. I generally do 3 on, 1 off without feeling like I am overtraining, which is why I ask.
I actually split my days up even more (chest, back, legs, shoulders, arms, abs), but its becoming a bit cumbersome.
By Emir on Jan 25, 2010
So what is the difference between the lifestyle of Taylor and me? I know he has money and the personal trainer, but what makes it so much easier? I know the big movie deal is huge factor.
By Steve on Jan 26, 2010
Emir: The biggest difference is the personal trainer that follows him around all day long, cooks his food for him, tells him what and when to eat, tells him exactly how and when to train, and picks apart his lifestyle to maximize his progress. Taylor can also afford the best food and supplements. He doesn’t have anything to worry about except working out and studying his roles. You probably have to go to school, do homework, work, extracurricular activities, meal limitations, lifestyle constraints, etc…
By Steve on Jan 26, 2010
Rett: I think that would work just fine. Give it a try.
By Steve on Jan 26, 2010
Martijn: I like protein shakes in the morning, before a workout with carbs, and before bed. After training you should be using a high GI post-workout recovery formula like Biotest Surge.
By Steve on Jan 26, 2010
Ed: I can try to get to your dumbbells-only routine, but I have many tasks ahead of it. Your best bet is to be creative and find suitable replacements for each barbell exercise, which can usually done by just mimicking the movement.
By melvin on Jan 26, 2010
I was going to try the supplements you recommended and I was clicking on the link you posted for the Mega Force NO supplement but it is sending me to page about an Acai Berry supplement. I have been researching and trying to look for “Mega Force” and it keeps on giving me the same page. Can you please let me know where find this supplement, I’ve read you can only order this product online.
By AdamH on Jan 26, 2010
I have done 1 cycle and haven’t gained much why is that?
By Slant Eyed Pete on Jan 27, 2010
Should I eat most of my carbs before the workout? Does eating the carbs at dinner make me fat?
By Adam on Jan 28, 2010
Hey Steve,
I’m starting my second cycle and I don’t feel I’ve gained much. Why is that?
By magbabakal on Jan 29, 2010
steve when will you make a program for cutting?
By Steve on Jan 29, 2010
melvin: I have changed out the links and now you can get Xtreme NO by clicking on the links in this post, or click here. Sorry about the confusion.
By Steve on Jan 29, 2010
Adam: My guess is that you aren’t training with enough intensity or you aren’t eating enough. There’s no way this program won’t work if you are pushing it on nearly every set, and if you are eating to grow. Make sure you have all your training, nutrition, and lifestyle elements dialed in.
By Steve on Jan 29, 2010
Slant Eyed Pete: You should eat like 20-30 gram of carbs within an hour of your workout. Your post workout drink should have between 35-50 grams of carbs. The rest of the carbs should be scattered throughout the day. It is good to have some complex carbs with the meal following 1-2 hours after your post-workout drink. Try to avoid carbs right before bed.
By Steve on Jan 29, 2010
magbabakal: I’m working on the cutting program buddy. My personal life is upside down right now thanks to criminal terrorism, but I’m trying my butt off to keep up with this site.
By David on Jan 29, 2010
why are exercises labeled a and b at the end of each workout? does i simply choose which one i want to do?
By David on Jan 29, 2010
also im new to squatting and im trying to perfect my form before i do any heavy weights, im 6′3 so my range is motion is long, any tips?
By melvin on Jan 30, 2010
After one 18 day cycle, and following this routine straight down the line(besides the supplements)my bench has increased by about 25-30 pounds. I weighed at 156 before I started and now I weigh around 164-168. I have gotten a little wider and more toned. I can definitely feel and see the results, my only concern is that I actually have gained a little belly from eating so much. How can I possibly get rid of this belly?
By Adam on Jan 30, 2010
Hey Steve,
How many cycles should i do?
By magbabakal on Jan 31, 2010
oh thanks steve,we’ll be waiting for that….
By KG on Jan 31, 2010
Hey Steve, I’ve been using your ‘best of’ workouts to train particular muscle groups, but have recently been interested in starting a workout regime, and I’m hoping this one works. 6′4″ – 160 lbs., trying to gain 10-20 lbs before the end of the semester. Just wanted to say thanks for providing such a thorough schedule to follow.
By Shawn on Jan 31, 2010
Hey, i was just wondering how much muscle you should be expecting to gain with this routine? im a wrestler planning to do this on the off season, and i would like to get bigger, but not too big because i want to wrestle the same weight class.
By Slant Eyed Pete on Jan 31, 2010
On Day 14, the sets that are 5, 2, 1, 1, 1… am I supposed to use a weight that I can only get 1 rep with for those last three sets?
By Steve on Feb 1, 2010
Slant Eye: You are correct. However, the goal is to test your 1 rep max such that you should always succeed with your first 1 rep set. Add 5-10 lbs. You should almost always succeed with your second 1 rep set. Add 2-5 lbs. You will hopefully succeed with your third 1 rep set. If that still feels really easy you can even go for a forth 1 rep attempt.
The goal is never to fail. Eventually you will hit a weight that you can’t get for 1 rep, and you will fail to complete the lift, but this is not ideal. What IS ideal is that you continually increase your 1 rep max on each attempt, each week, but you never actually fail to complete your attempt. Failing at an attempt is not good for the psyche or for the CNS. It can sometimes put up a mental barrier at a certain weight when you just can’t seem to complete the rep, although it feels smooth and fluid at 5 lbs less. That might be confusing, but if you can understand the reasoning behind it you will be able to continually increase your 1 rm and avoid plateaus.
Let me summarize:
You should continually increase your 1 rep max attempts, although not so much that you consistently fail on the last rep. You always want to hit your 1 rep max attempts, but you also want to continue to increase the weight as often as possible, even at the risk of failing. We must prepare for failure but strive only for success.
By Steve on Feb 1, 2010
David: Any exercise labeled with a, b, or c should be done as a super-set: consecutively without rest. As for squatting, definitely take it slow and easy. You want to keep the bar lower on your traps/rear delts to avoid bending forward. Keep your eyes, head, chin, and chest up at all times… constantly remind yourself ‘chin up’ ‘chest up and out’. It helps to stare at something on the wall or ceiling that is higher than your eyes. You should practice squatting to parallel or lower even from the start, do not sell yourself short by learning ‘proper form’ while only doing 3/4 squats, because that is not ‘proper form’.
By Steve on Feb 1, 2010
Melvin: learn from this experiment and consider eating a bit less next time. In order to lose that belly fat you should try the Full Body Plus HIIT Routine for Men, for at least 4 weeks.
By Steve on Feb 1, 2010
Adam: Stick with Werewolf Training for 3 cycles, but make sure you are pushing it like I said before. Don’t leave any reps in the tank. Go heavier and decrease rest if you are unhappy with the results. Add an exercise or two as a last resort. It is always better to adjust routines based on the way your body feels, as long as you have enough experience training and can really understand what your body is telling you.
By Steve on Feb 1, 2010
magbabakal: Give the full body training plus HIIT routine a try. That should help you stay strong and lose some fat.
KG: Good luck man. Go as heavy as possible to really make good muscle gains.
Shawn: You can do this routine for a cycle or two, but I almost think Werewolf Training for strength gains would be a better choice for you since strength is more of what you are after. My Werewolf Training for Power will be right up your alley too, I just need to make time to write it up. Try doing Werewolf for Muscle for 1 cycle, then Werewolf for Strength for 2 cycles, then Werewolf for Power (not published yet) for 1 cycle, then it will be time for some cutting so you can try a full body routine plus HIIT for fat loss, or maybe integrate some additional HIRT training into the Werewolf for strength routine. You have many options, but training specifically for ‘muscle gains’ is not really one of them if you want to wrestle in a low weight class.
By Jordan on Feb 1, 2010
Steve,
I found this article a few weeks ago and have decided to give it a try. I start today (February 1, 2010) and had a few questions. 1) How do the supersets work with your workouts? Am I doing them in between each exercise or in between only the exercise that the superset list is under? Where am I plugging those in? 2) I am on a very low budget right now, so I belong to a very basic gym. It doesn’t have everything required to do this program, but I really want to do it anyway. It has most of this stuff, but say the gym doesn’t have barbells (only a Smith machine), how would I go about doing say something like Good Mornings? Any help you could provide me prior to getting in there would be greatly appreciated. I’m excited to get started!
By Shawn on Feb 1, 2010
thanks for the tips, but when should i be looking out for the training for power?
By David on Feb 2, 2010
i really like this routine but im looking for something a little more upper body oriented since thats where i am weakest. Im a basketball player and my legs are a lot stronger than my upper body which is what i want to focus on. Any recommendations/comments?
Btw, loving the site ive been going on anabolicminds for quite some time and this is my new home =]
By John on Feb 2, 2010
Steve: My wife and I started the Werewolf training as a follow up the the Generic Full Body and 3×5 training, both of which we had excellent results. One question about the Werewolf Training, will it hurt if we just do it three days a week? That’s about all the time we have to workout. We do Sun, Tues, Thurs. With the other days as rest days.
By Steve on Feb 2, 2010
John: It won’t ‘hurt’ but you would probably see better progress training 4 days a week. Don’t make it a big deal though. Just train thrice a week and let us know how it goes.
By Steve on Feb 2, 2010
David: Thanks for coming. None of my routines, unless specified, are really lower-body intensive. You would do well to choose a muscle group, whether back or chest, and prioritize it for a month or two. To do this, you can take a routine like Werewolf Training or a Full Body Workout, and substitute one additional exercise for the target muscle group each day. If you are squatting really well maybe you can take a month off from deadlifting to focus on your chest and shoulders. Similarly, if you are at least doing lunges and deadlifts, you could take a month off from squatting to focus on your priority. There are also muscle specialization programs out there… there are a couple on Project Swole if you can find them.
By Steve on Feb 2, 2010
Shawn: I don’t know man. I have some thoughts down on paper now, but I need to finish my research and write the program. Considering how busy I am, it might take several weeks.
By Steve on Feb 2, 2010
Jordan: A super-set should be consider a single entity. Execute a “b” exercise immediately after an “a” exercise, without any rest. Then take your 60-90 second rest after exercise “b” (or “c” or letter denotes the end of the super-set or giant-set) before starting over with exercise “a” again.
As far as your sucky gym goes, I would try a different gym. But since you probably can’t, you can replace good mornings with stiff leg deadlifts holding dumbbells, or by anchoring a band to something and doing your good mornings with the band.
By SteveH on Feb 2, 2010
I am now on my second rotation of this exercise. Let me start out by saying I am a big fan of this particular workout. If anyone thinks these days are easy (especially the leg/lower days) they are not pushing themselves. I have not gained nor lost any weight. I have gained strength. I was able to put up 225 once, deadlift 335 once and squat 295 once. Those may not seem like a lot to some of you, but they are to me. I am 29 years old. I worked out off and on in college but just recently got back in the groove. I could not bench 185 three times before I started this workout. I can now put up 205 three times. I would like to see more progress. I wish I could lose weight on this but I have not budged from 195. I have a protein bar in the morning, a bowl of oatmeal for a snack, shake before working out, then another protein bar after workout, usually yogurt or fruit snack in the afternoon and then a sensible dinner. I do not eat a lot of red meat or carbs. I try to limit all sugar. I do not drink pop or eat sweets. Any suggestions on diet would be helpful.
By SteveH on Feb 2, 2010
I also wanted to comment that I am doing the 2 days 1 off routine.
By Steve on Feb 3, 2010
SteveH: You are probably gaining muscle and losing fat, which is why the scale isn’t moving. If you want to focus on losing fat, your potential strength and size gains will be reduced, but I’m sure you will still be able to make some progress. If you are hell-bent on losing fat while Werewolf training, you can add a couple 20 minute HIIT or HIRT routines at the end of your workouts, or at the opposite end of the day (eg. AM – 20 mins of HIIT, PM – 45 minute Werewolf training). If that is not a good solution, simply decrease the number of carbs and calories in your daily diet.
By Joe on Feb 3, 2010
Hey steve. Just printed out your workout. Im gunna start it next week straight without being lazy (hopefully). Just wanted to say that this regime looks very impressive considering your covering every major muscle which is very important. My goal is to gain 20-30 pounds of muscle by june of this summer. I know i can do it especially cycling though the 18 day workout. Im also going to be stacking some beef protein, creatine, and methyle 1-D with this workout. I hope with all of this i will reach my goal of gaining 20-30 pounds of muscle by june 1st, 2010 (: i will post up results and stats after each cycle. Thanks alot steve this is what ive been looking for.
By Joe on Feb 3, 2010
Oh yeah i also wanted to add steve that it doesnt look like you have much tricep exercises. Maybe if you could tweek it a bit but its just a suggestion. Thanks man!
By Kevin on Feb 3, 2010
Steve,
Id just like to thank you for putting this routine together. Since my GF of 2 years broke up with me on Jan 24th Ive been in really screwed up state of mind. Ive been hitting 24hr fitness, 2 hours a night with no real plan. I want my body to go from scrawny to ripped so that if we don’t end up together she’ll wish we were, and if we do (and I hope so) she’ll love my new physique.
That said, I’m going to start your routine tomorrow.
My biggest concern is that I would like to avoid supplements (mainly because of the costs). I know I’m not a very big eater, and gaining requires calories and nutrients.. Ill try and stick to your nutrition guidelines best I can.. Worst case, Ill have to supplement.
By Steve on Feb 4, 2010
Joe: 20 pounds by June is alot to ask, but you can probably do it. The M 1-D will probably help a lot, but make sure you know how to put together the right PCT for that. How much will you be using, and what will your cycle look like? Good luck man.
By Steve on Feb 4, 2010
Joe: If you must, add some extra dips, skullcrushers, close grip bench, etc… in strategic places, like after a chest exercise or something.
By Steve on Feb 4, 2010
Good luck Kevin. You don’t ‘need’ supplements for Werewolf Training, they will just help.
By Joe on Feb 4, 2010
Yeah man its alot to ask for but i really think i can do it especially with some protein, creatine, and some methyle. But im ready for it and im gunna stick to this routine without stopping and taking “days off” thats my main problem. Ill get into a groove for a week then all the sudden i dont feel like going anymore and ill take like a week break then it goes back and forth. Hopefully with this routine, itl make me WANT to go considering its differnt exercises each day and not my boring routine. As for my supps and cycle, im gunna try and intake 1g of protein per pound along with creatine pills and after a week of that ill add in some methyle 1 d and use novadex for my pct. hopefully all of this will get me to my goal of 20 pounds of muscle by june. Ill be cycling through your 18 day program until my deadline. Thanks again steve
By Steve on Feb 4, 2010
Joe: You should drink a gallon of water a day since you’re using creatine and methylated anabolics. I also suggest you pick up some Biotest Surge for post-workout nutrition, get some ZMA to help you sleep at night (and melatonin if you really have problems sleeping, which the methyl might cause). Consider using Xtend to get extra amino acids before and after the workout too. Are you also considering using an NO supplement? That might be overkill in this case and could very well make you feel nauseous at the end of the workout.
By Joe on Feb 4, 2010
Thanks steve ill take those supps into consideration. Just gotta get some more money. But nahh im not gunna take any NO supps just stickin to beef protein, creatine and then the methyl later on. And maybe some multi vitamins
By James on Feb 4, 2010
I have a question, but what happens when I finish the warewolf muscle gain, and strength gain, what kind of workout should i do to keep my muscle, and lose fat? will I have to change my workout every 2 months forever or is there a workout I could repeat for a very long time?
By Steve on Feb 4, 2010
Joe: I definitely recommend the Biotest Surge, if nothing else. If you aren’t using a proper post-workout drink within 20 minutes of intense training, you are missing out on your #1 top window for stopping catabolism, starting protein synthesis, and recovering from your workout. I can’t think of a single person who started using Surge and didn’t come to me a couple weeks later ranting and raving about how much better they recover from training.
By Steve on Feb 4, 2010
James: You should always be changing up your workout if you want to maximize progress. But it doesn’t have to be complicated. You can do 2 cycles of Werewolf for size, 2 cycles of Werewolf for strength, 2 months of Full Body Training plus HIIT for fat loss, then repeat the whole thing over again. Or you can choose entirely different programs and repeat them however you want. Ultimately though, you have to change your workouts or adaptations and progress will cease.
By Adam on Feb 4, 2010
Hey Steve,
two more question: Is it possible if i give it all I can, Do you think I can gain 20lbs by summer?
And will muscle milk help?
By Redox on Feb 4, 2010
The hardest part in gaining weight is the eating part. Just like Lautner, the hardest part of gaining muscles/weight is eating! It’s like every 2 hours I should be eating something. Anyways, it is a good workout plan, I’ll start that right away.
By Steve on Feb 5, 2010
Adam: You can definitely gain 20 pounds by summer, but I can’t guarantee that it will be all muscle. In 4 months time you can probably gain 8-10 pounds of solid muscle if you hit it like crazy, eat right, sleep right, use supplements, etc… After that the gains will probably slow down and it will probably take you another 4 months just to gain another 4-5 pounds of muscle. Of course I have no idea how big you are now, or how much experience you have, so I’m not sure what your potential is.
By Rosado on Feb 5, 2010
well, i finished my first cycle on january 31,and iam 153.4, like i gained 3 ponds:D now im reading the comments and i havent done the exercises “a”,”b”,”c”etc like superset, now im starting cycle 2 and hopelly i would increase, at least iam lifting more than before:D i will let u know how iam after 2nd cycle.
Thanks u so much steve.
By Diego G. on Feb 6, 2010
Hi Steve,
I’m currently on the final weekend before the last week of this program. It’s worked out great for me. I’ve been eating the number of grams per pound I want to weigh (160) and I’ve gone from 143 at the start to 153 so far, though it fluctuates up and down. I’m thinking I gained so much so quickly because I used to weigh 152 a few months ago. The next 10-20 pounds are going to be much harder I’m thinking. My final goal is 170-172, as I’ve figured that’s my ideal weight given my height, 5′10.5″ and body type. I’ve started to increase my protein intake to 165g/day as well.
I also plan on doing the strength program once I finish the 3rd cycle of this one, and then plan on continuing until I reach my goal. I’ll let you know how soon it takes!
By Steve on Feb 6, 2010
Great results Diego, keep it up!
By Slant Eyed Pete on Feb 7, 2010
Are you recommending Biotest Surge instead of the Scivation Xtend or in addition to it?
Also can you post a link to this Biotest Surge product please? You have mentioned it several times in the comments, but never in the actual article, and I can’t find it on bodybuilding.com. The closest thing on google is called Surge Recovery, made by BioTest Edge, but I don’t know if this is what you’re referring to.
By Steve on Feb 8, 2010
Pete: I recommend both Biotest Surge and Scivation Extend. Those are 2 awesome products for strength and muscle gains. I’m pretty sure the Biotest Edge Surge Recovery is the same product I’m talking about.
Click here to order Biotest Surge Recovery directly from the Biotest store.