 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.
Use this menu to skip to:
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.
-
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 |
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
Related posts brought to you by Yet Another Related Posts Plugin.
Tags: gain, gain mass, gain muscle, mass, muscle gain, taylor lautner, training, twilight, weight lifting, Weight Training, weightlifting
Loading ...
This may be a stupid question but i need to get it off my head. i want to get things straight, what are the exact supplements i need to use to gain 20 pounds of muscle like taylor lautner did for the movie? i saw the ones you listed but i just need you to narrow it down. what would you buy if you were in my shoes. im 19 and i weigh 145 lbs im an ectomorph. Also, i would like it if you gave me an example of a days nutrition from breakfast to dinner with supplements and the workout placed in there. lets just pretend i dont work and just go to school. what can a day look like? sorry steve but your the only one that i see that gives the best motivation and support/tips. thanks steve your the man.
This workout was just the thing I needed to get back into the swing. I was at the gym for like 6 months workin out hard. Seemed like I hit the wall and got really bored canceled my membership found this online and bam pull the weights back out and home and took off runnin with the program. Only going on the first day of the second cycle but, I can already see more cut.
How many cycles should I do of Werewolf Muscle Gain before I switch to another workout routine then switch back to the werewolf series workouts?
Hey steve, I’ve been doing your workout and have been definitely seeing results, now I’m running out of supplement, but I haven’t been using the supplement that you’ve posted. Before, the only supplement I was using Amplified Wheyabolic Extreme 60 Dietary Supplement, which I would only drink after a workout. I’m 17 and about 5′10 and weighing about 145. I’ve haven’t gained any significant weight after 2 cycles but I have gotten a lot stronger and bigger so I’m really happy with the results.
But considering the supplement, should I get all four? Is it necessary? Is there a certain schedule to the supplements? I’m trying to get bigger and stronger but at the same time, I really don’t want to HAVE to do cardio or HIIT workouts to become cut, though I’ve done them before as well as running every now and then. Basically, I really just want to be gaining pure muscle if it possible, but I feel like that would be 10x harder rather than if I was just eating and getting fat 24/7 while working out. What’s your recommendation?
Also, I have trouble targeting Lower Abs, “Love Handles”, and since I’ve been in college I’m getting a somewhat beer belly.
You are 17 but in college , that right there is messed up.
Anyone with questions about how many cycles of Werewolf Training you should do before changing up your routine, or why you haven’t reached your goal weight, this comment is for you.
You can use up to 4 cycles of Werewolf Training I would say, before changing it up. Because Werewolf Training utilizes so many variables, there is far less of a need to switch your training so often. After about 3 months though, I should say it’s time to switch it up. You could try either full body training plus HIIT to drop some of your Werewolf fat, or you could attempt Werewolf Training for Strength Gains for a couple months.
If you aren’t seeing the results you expected, then I predict you are experiencing at least one of the following problems:
1) You aren’t training with enough intensity, not pushing each set to the limit.
2) You aren’t eating enough food or protein. Increase your calories and supplement with a protein shake every day!
3) You aren’t getting enough recovery. This could be either too much added cardio or extra workouts, or you are just not sleeping enough.
Thanks everyone for your feedback!
Adonis: You might need to follow a chest specialization program for a couple months to bring your chest up. My guess is that you use more triceps and shoulders when you bench with a barbell. Chances are if you do more dumbbell work for a while, your chest will grow. Consider replacing all barbell chest exercises with equivalent dumbbell exercises for 2 cycles of Werewolf training. To take your triceps out of the movement, don’t keep your elbows so close to your body when barbell benching. However, I prefer to bench with my elbows in – this is how powerlifters bench.
Steve,
Yeah, I think I use more of my triceps and shoulders as i can feel them burning more, instead of my chest muscles. In fact after an upper body session, I almost feel not sore at all at my chest. Even if there is, its my upper-outer chest that is sore.
Can you elaborate more about the chest specialization program? Is there any other routines specifically for the chest i can incorporate to the werewolf training routine?
Fred: that’s exactly right. Curls are one arm at a time, then skullcrushers are two arms together. It’s not as big of a problem as you might think.
Ray: To maximize muscle gains, you will get a little fatter. That is the only way to REALLY make sure you are gaining as much muscle as possible. You can make sure you gain only muscle by cutting down on carbs/calories and by doing extra cardio, but you won’t gain as much muscle as you would if you went all out.
Also, stop drinking beer.
Alright, I think that’s exactly what I’ll do then. I’ll just start doing HIIT workouts when I’m done gaining muscle and satisfied with my results. But what about my supplement situation that I mentioned earlier?
Hey Steve thanks for the workout looks great. okay so right now im a 190 pounds 5″11 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. do you have any tips or ideas on this? i would like to use this workout to do that but wanted to know if you think thats a good idea? and how much HIIT would i need to do with it. also how much food should i eat then most sites say for me to eat 2900 to maintain if im very active which with this workout i will
steve is it ok to do cardio after work-out?,if not when is the best time to do cardio/HIIT to lose fat?
and where can we get a diet program that we can follow here?
Cardio after the workout is fine, but not more than 30 minutes. I’d prefer you to do cardio in the am if you lift at night, or cardio in the pm if you lift in the morning, or better yet do your cardio on days you are not lifting.
Regarding diet: I’ve been trying to pump out my Project Shred ideas for over a year but I can’t find time to finish it. There are other diet plans and nutritional advice on this site that are still pretty useful. Search around. Check the Diet menu at the top of the website.
i would probably like to add around 5-10 pounds of muscle and cut my body fat 10 or lower goal though is 8%. any ideas on how to do this and what should i start. im already a pretty decent size as far as muscle but 5-10 pounds would be nice and also i would like to get my BF% to under 10 for around May 15th
Do Werewolf Training for a month then switch to full body training plus HIIT for fat loss.
thats it and what about my diet for these goals
Follow Werewolf Training nutrition, then a reduced calorie diet with plenty of protein for fat loss.
Hey Steve thanks for taking the time to read this okay so right now im a 190 pounds 5?11 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. probably would like to add 5-10 pounds of muscle. do you have any tips or ideas on this? i would like to put HIIT in my routine cause i know its great for adding mass but not adding alot of fat or none at all just wondering thoughts?
MY goal for BF% would be to get it down to below 10% but really want around 8-9BF%. i would like to achieve that bu May or early June. any ideas or tips would help. Also i currently eat around 2700-2900 calories a day with about 200-210g protein and about 200-280g of carbs. anyway well thanks again
I have you down for about 2300 calories to lose fat. Protein is about right, carbs should be reduced by about 100 to maximize fat loss. It is good to add a couple HIIT routines to your training.
Hey Steve,
I’m 16 this year and have been doing basic workouts (full body) for like 3 months now.
I am pretty skinny (103lbs 5′5″ 12%bf) although im not sure i am an ectomorph :S, cause i used to be pretty chubby and decided to get thin and active last to last year. Pretty sure i lost a lot of muscle, although i was never really muscular. Now i pretty much remain the same weight. Is it possible to switch bodtypes?
I just started this workout like a week back, just finished the 7th day. But i dont seem to be very sore after the workout even though i pretty much push myself to lift my maximum and sometimes until failure.
Am i doing something wrong? Any other advice for gains?
BTW Love the routine
Thanks,
P.S the only supplement i take is whey powder
Being sore means nothing. The important thing is to make progress on the scale and/or with the weights you lift.
Also, it’s not really possible to switch body types once you reach a certain age, but I think at 16 you are still in the stage where you can teach your body how you want it to look for the rest of your life. If you were fat and now you are lean, try to maintain that leanness up to adulthood. If you want to be muscular as an adult, try to train your body to be muscular now and you will hold at least some of that muscle mass forever, or you will at least make it easier to maintain some level of “muscle tone” and strength even if you aren’t lifting 4 times a week for the rest of your life.
steve i relised that taylor guy has really wide trap muscles, and i find that is what makes him look so built is it possible to get them like that or is that just his body shape ? because my traps seems more triangaler also wondering if he done any toning in his routine thanks
Get thick traps by doing heavy barbell shrugs. Seriously. And deadlifts. And barbell rows.
Hey Steve , i am taking SizeOn during my workouts , optimum 100% whey protein after my workouts and black magic for my pre workout . And right now I am doing 1 body part a day for 3 days then take an off day and then on for three more (repeat) it seems to be a pretty decent plan… I was just wondering if you think the werewolf training plan would be better for me ?
Thanks,
Of course I think my program is better Rob. But that doesn’t mean you have to use it. If you are getting results from your program, stick with it until you plateau, then try Werewolf Training.
Alright Steve! Thanks for the reply. I’m going to try this program till after april 1st I’ll comment again later and let people know my results.
hi..i was trying to find this routine but other websites were just wasting my time..i guess i hv made my choice n start ur training schedule as soon as possible..thank u vry much..n u’ll b seeing me as a werewolf soon..haha..:)
Hey Steve. I’m almost done my first cycle and it’s realyl working good. My strength has improved drastically and ive gotten a bit bigger too. I was wondering… is there a way to specialize the workout so I can build bigger traps? What exercises would I add in and what would I replace?
Get thick traps by doing heavy barbell shrugs, or dumbbell shrugs if that’s your only option. Try adding 2 sets of 10 on back day or on leg day, towards the end of the workout. Go as heavy as possible and HEAVE the weight up when you shrug. Use straps or chalk to hold the bar if it’s too heavy. DO NOT roll your shoulders – the motion should be straight up and down, and I sometimes thrust my head forward an inch or so in order to get the traps higher.
10 pounds of muscle in half a year? Not bad but how about letting us in on how he really worked out. He said he gained 40 pounds of muscle in the months leading up to shooting for New Moon. HOW ?!?!?!
He gained 30 pounds in the year leading up to New Moon. It’s because he was so skinny but had a great athletic foundation, that when it came time to really try to build muscle, it went on pretty easily. But he also has the freedom to structure his life around gaining muscle, as well as a personal trainer who tells him what and when to eat.
steve, im doing abs three times a week for about 30min each time .im not sure if the excerises im doing is working my whole core this is what im doing is this able to get me a even six pack ?
2 x amap crunches with 15kg dumbells on chest
1 x amap with the ab roller (not the wheel)
1 x 15 lying leg raises(with angle weights
side plank 45 secs each side
can you tell me if these are ok if not can you possibly make me a new 1 plzz thanks
You know when you say 2×8 alternating bicep curls does that mean 8 reps for ech arm or 4 reps for each arm.
8 reps per arm
Hey Steve, great workout routine! I’ve been following it for 2 weeks now and its been going pretty awesome, I’m definitely seeing results and putting on some mass. However, I’m not seeing any significant improvements when I perform (bodyweight) pull-ups. Do you have any advice as to how I could improve at doing pull-ups?
Sure! Do like 3 sets of pull ups every other day, first thing in the morning, and try to do at least one additional pull-up every day. After about a month you’ll probably go from sets of 10, 8, 6 – to something like 12, 10, 8. Sounds like progress to me.
I was juss wondering what fold ups are iv researched on the internet but still cant find out what they are could you explain please
Peep the Best Abdominal Exercises posts for more info.
Greetings from mexico here!
Ive a question for you Steve.. Ive been following your routine up to day 4 and it has been great, but i have a doubt. Can i leave the leg excercises out? or should i be doing them all? I run with inclination, and do some scalator (dont know what the name for that is) all of which, make my legs stronger, i dont really see the need for that amount of excercise (haha i know it is needed to stay in proportion) but.. can i skip them?
which leads to my next question: How important is the day spacing between excercises? can i do tuesdays and thursdays, and then saturdays and sundays?
Also.. no glute ham machine in my gym :/ any alternatives?
and..
i am 18, and new to weights, but your guide has been very useful, thank you!
You should do the leg exercises. The “day spacing” is up to you. You can do glute ham raises with just about anything that will anchor your feet, including a partner.
Help Steve: I have just started drinking the Surge Recovery after workout… it is extremely filling. I am finding it very hard to eat until probably 3 hours after drinking that (I drink that plus the XTend right after workout in the evening). The Surge tastes like I’m straight up drinking 16 ounces of liquid fudge, but the problem is I’m so full after it that 3 hours later when I am able to eat it’s already 10pm and I need to get to bed soon. I know I need carbs and protein after a workout, and I have been forcing down food for protein, but is there a carb shake or something that you recommend I drink after the Surge?
I’m on Day 1 of third cycle – have gained 8 pounds. Bench = 4×5 @ 250, up from 200. Deadlift = 4×5 @ 245, up from 145. Squat = 4×5 @ 275 up from 185. Incline = 2×10 @ 230, up from 140.
Thanks Steve
Great fricken progress Pete!
hey, thanks for the great program. i have a big chest, but smaller shoulders and traps, and i honestly think it looks kinda goofy. that’s the only part of me i see out of proportion. will this routine bring it all together or should i add a little extra shoulder and trap work?
I think you should add some shrugs at the end of every workout. Alternation dumbbell shrugs and barbell shrugs. Add weight every workout and use proper form to really blast your traps.
As for shoulders, that’s a little more complicated, but consider replacing something with an extra set of cable or dumbbell side raises at least twice a week. Combined with the compound shoulder exercises used in Werewolf Training, you should be able to put some caps on those medial delts.
Is it possible during summer to do arm workout in the moring then legs in the afternoon? And so far I’m on my 3rd cycle and I’ve gained 7lbs and bench has gone up by 30pts. thanks steve
You could try that split if you have enough time. Congrats on your gains.
Hey steve
After 3 cycles of this i managed to finish with 5 pounds, although im looking to put on aprrox another 10. im begging a 4th cycle of this but it would appear that im not gaining anymore weight, am i at a plateu? and i want to gain more instead of doing the strength because im striving for hyptrophy. what would you recommend i do>?
I recommend you push yourself harder with this routine. Take your work sets to failure. Are you eating enough? If not, eat more food in general, especially more protein. This program should be sufficient to eliminate plateaus due to muscular or CNS adaptations in a 4 month period, so that can’t be your problem. I’d have to know more about your lifestyle and training to make more specific recommendations.
If I’m still sore 72 hours after the leg workout should I still do the next leg workout or take an extra day off?
Sorry for the delayed reply. Do the workout.
Hey Steve, I am a 16 year old boy who has been struggling to gain weight for quite some time now. I am definately an ectomorph as I am skinny as can be and have trouble putting on muscle mass. I am about 6′2″ and weigh around 152lb’s. Would you be able to suggest some things for me to get started with? Like which supplements, calories and carbs to consume, which foods to eat, etc… PLEASE HELP!
Since you struggle gaining weight, you can try drinking protein shakes made with whole milk all day long. Try Optimum Nutrition protein powder to mix with your milk. As long as you can eat enough calories, you can gain weight. I feel that within a year you could get up to 180 lbs if you will eat at least 3000 calories a day. Probably more. For carbs, you should munch on fruit and whole grain foods like oatmeal. Read Project Swole and figure out what else you need to do. You can do it!
Thanks for the tips! Okay I still ave a question or two. Since I am 16 and don’t have immediate transportation (to get to the gym), is there a certain workout routine that you would be able to suggest for me? The only things that I really have are dumbbells, and a pull up bar. Also, is it a bad thing to workout before I go to bed at night??
I guess I should write a dumbbells-only workout routine, but for now you’ll just have to replace barbell exercises with dumbbell equivalents. It’s not bad to workout before bed, but I wish you luck with falling asleep.
Hey Steve, great workout routine! I’ve been following it for 2 weeks now and its been going pretty awesome, I’m definitely seeing results and putting on some mass. However, I’m not seeing any significant improvements when I perform (bodyweight) pull-ups. Do you have any advice as to how I could improve at doing pull-ups?
Sure! Do like 3 sets of pull ups every other day, first thing in the morning, and try to do at least one additional pull-up every day. After about a month you’ll probably go from sets of 10, 8, 6 – to something like 12, 10, 8. Sounds like progress to me.
Iv been following your workout but i havent been doing any cardio is it gd to do cardio on my days off of weight lifting
Yes, it is good.
hey steve i was wondering if i should lose weight first because i have kind of a chub at the bottom of my stomach its not that big it flat but jiggles a little how would i seem to get rid of that while doing your work out im 16 160 pounds and 6′1 thanks
You should lose fat first, then bulk up. Studies have shown that your body stores more fat when it is already too fat. The body is better at processing fat when you have a lower body fat. So lose that fat first, then bulk up. Either add HIIT cardio to Werewolf Training, or do a couple cycles of Full Body Training for Fat Loss first.
Hey steve, i really am loving your workout. i hope i see some good results, right now i am 5′10, 155 pounds.
my question is how many times should i drink my protein shake? once after my workout. just once a day or more?
You should use a post workout drink like Biotest Surge Recovery after your workout, and drink one or two regular protein shakes throughout the day to meet your protein requirements.
Is creatine bad for me? I’ve seen and heard a lot of stuff about it like how it can destroy your liver but I was intrested in taking it. Should I take it?
You could try it I suppose. I can’t make your mind up for you. It can make you feel nasty if you don’t drink enough water, and I suppose it could be bad for your liver in certain situations, but you should probably be fine. Talk to your doctor if you have any concerns.
Hi steve
After one cycle ive gained Around 7 Pounds
i see great improvement but i got sick before the last day of the first cycle so i still havent done the last day of the first cycle and since im sick, ive lost 1 day of the 2nd cycle, should i just skip these days and go to the routine of the day i gey better or should i do those days i missed?
Probably just do the routine in the right order. Exercises are placed on certain days with certain rep schemes for a specific reason.
Even when sick?
So i should do the last day of the other cycle and then just keep going?
Im asking this because i have no gym avail for sat and sun so if i keep going and its not on a monday, rest days would be completely off schedule
Let me clarify. When you are no longer sick, you should start from day 1 of the 2nd cycle, no matter which day you start on. That’s my opinion. Don’t train too hard when you are sick though, as your body needs those resources to fight disease, not to build muscle.
Steve,
I have been looking for a workout just like this one! I can’t even begin to tell you how excited I am to see the results. I officially started it yesterday. I currently 6′2 and weigh 185. I’ll keep you updated about my progress. I do have a question for you though:
When doing the different a) b) c) lifts I read that there should be no rest between them. But I’m confused. Do I do the first set of a, then b, then c, or do I do first set of a, then second set of a, then first set of b, second set of b, etc etc. I’m just confused by the supersets.
Thanks so much! Your website is amazing.
Thank you for the kind words. For super-sets, do A then B then C then short rest, repeat.
hi steve i would like to know what the best excersise and tips are for gaining mass in the full arms ?…thanks
Hi steve, your workout plan seems amazing.
but i have a question, do i need to use very heavy weights to still get the same results? or can i use lower weights just as 15’s and 20’s and achieve some bulk still? I am only 14 but i have been working out for about a year now and in really good shape with muscle.
Thank you
You really need to use heavy weights in order to build yourself a foundation. If you just use low weights and high reps, you will never achieve the size, strength, or muscle density that you are looking for. Unless you are looking to be really skinny and ripped, then I guess you can just do light weight and high reps, but don’t ever expect to look like you actually workout when you have a shirt on.
hey steve i have a serious question. Im been working out fallowing all this and such but the question is should i do cardio as well while trying to gain muscle as well like HIIT like 2 days a week so i can lower my Body fat and my lower abs come in? a limit and etc. and the diet i pretty much know about just that question
If your goal is to gain muscle at all costs, then you should minimize cardio. If your main concern is ripped abs, then go ahead and add some HIIT sessions throughout the week, but don’t expect to gain 30 pounds of muscle in a year, as the cardio will take away from the muscle gains somewhat.
thanks steve you are right..but like i dont do lots of reps, i do around 8- 10 reps with 20’s. and i do feeel it is working with good form. and btw i only use 20s for like curls and things like that