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 principles
• Werewolf Training recovery
• Werewolf Training nutrition
• Werewolf Training supplements
• The Werewolf Training for Muscle Gains routine
• The routine in a printable Excel spreadsheet
• Werewolf Training for Muscle Gains expected results
• A sweet werewolf graphic at the end of the post

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.

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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.

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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)

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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.

1. Xtreme NO

   Get Xtreme NO

   Xtreme 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!

2. Get Protein

   Optimum 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!

3. 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!

4. 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 1000

   Kre-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.

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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.

1. 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

2. 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

3. Off
4. 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

5. 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

6. Off
7. 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

8. 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

9. Off
10. 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

11. 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

12. Off
13. 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

14. 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

15. Off
16. 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

17. 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

18. Off

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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!

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Werewolf Training

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Related posts:

1. Werewolf Training 2: A Weightlifting Routine to Gain Strength
2. Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet
3. Werewolf Strength Gain Workout Logs in an Excel Spreadsheet
4. How to Gain Muscle and Lose Fat Most Effectively
5. 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

This entry was posted on Tuesday, December 15th, 2009 at 11:38 am and is filed under Weight Training, Workout Routines. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.