Comments on: Werewolf Training: A Weightlifting Routine to Gain Muscle

By: Steve

Steve — Fri, 04 Nov 2011 07:45:03 +0000

A spotter is not a requirement on 99% of these exercises, just a suggestion.

By: Steve

Steve — Fri, 04 Nov 2011 07:39:52 +0000

I think version 3 is the best. All the tweaking is to make sure the routine is the best it can be based on personal and user feedback.

By: Sean

Sean — Wed, 02 Nov 2011 19:23:49 +0000

Hey steve, i’m thinking about starting this very soon. My only question is which one to choose? is 3.0 better than 1 and 2? why have you decided to do so much tweaking?

By: Adam H

Adam H — Thu, 27 Oct 2011 22:50:12 +0000

Can I still get big in the same amount of time without a spotter?

By: Werewolf Training | Diet and Exercise | Real Life Fitness | PhitZone

Thu, 27 Oct 2011 13:02:08 +0000

[...] Werewolf Training for Muscle Mass [...]

By: Steve

Steve — Wed, 19 Oct 2011 02:19:30 +0000

Damn right sleep like a wolf! haha Seriously man, you’ll be huge in like 10 months. Stick with it.

By: Danno

Danno — Tue, 18 Oct 2011 22:31:31 +0000

Thanks Steve that advice has really helped me out, I think i’ll just cut the cardio for a cycle and see how that goes and the BF% I can take or leave it isnt something I intentionally tried to maintain…Suppose all that is left to do is eat, train and sleep like a wolf now!

By: Steve

Steve — Tue, 18 Oct 2011 03:06:07 +0000

You can keep the cardio to maintain a level of conditioning, but really all you need is like 2, 30 minute interval sprint sessions a week. The problem is that the more cardio you do, the more food you’re going to have to eat. So, choose your goal wisely. Want to gain 24 lbs of muscle? Cut the cardio WAY down and eat more food. Want to stay at 8% bodyfat or lower? Then it’s going to take you longer to gain 24 lbs of muscle. You can accomplish this goal in a year, but it’s not going to be a walk in the park. Stay strict. Eat more food. Train like a wolf.

By: Danno

Danno — Mon, 17 Oct 2011 20:20:34 +0000

Thats some great advice Steve, its much appreciated, I think overtraining may have been a problem Steve, I have so much determination to put it on that I was training 90 mins a day six days a week before I started this routine. As for my diet it is strict but yeah I can understand I might need more now. I’m currently taking creatine and Maximuscle progain, would you recommend I swap these for something else. I know its impossible for you to see but im quite confident am hitting the right intensity in the gym. Although I dont have many nights out I struggle for 8 hours sleep a night so maybe that could be something I could improve.
If I remove cardio will I still maintain a degree of fitness? This is one thing I fear. I’m currently at 8% BF believe it or not so I look cut I just want some more bulk. If I apply these changes do you think it would be possible to gain 24lb by next September?

Once again thanks Steve this has been some great advice!!!

By: Steve

Steve — Mon, 17 Oct 2011 18:48:20 +0000

Dude, you still have to eat more food. How many grams of protein each day? You also have to consider that perhaps you are training too often. The strength gains come from nervous system adaptation, but what if your muscles are slightly overtrained? What if you are burning up all of your precious calories by training too long?

I don’t know what you need, because I don’t really know you – your diet, your intensity, your lifestyle, supplements, etc… I would have to observe you to tell you what you’re doing wrong. However, just guessing, I would say you should finish off the Werewolf cycle then take 1 active recovery week off, cut back to 3 workouts a week, no longer than 45 minutes, up the intensity of your work sets, avoid training to failure on most sets – leave 1 or 2 reps in the hole for all but maybe 1 or 2 exercises each day and even then only approach failure on the last set, increase your protein intake, be sure to sleep 8 hours a night, and avoid cardio like the plague. A combination of rest, recovery, fewer calories burned, and more protein should result in weight gain. You might not want to live and train like this forever, but it is probably your best chance at gaining weight.

Either that or increase your daily calories by 500, including eating about 200 grams of protein a day, and keep your workouts the same. At 5’10, 144.5 lbs, your metabolism must be out of control. You probably need around 4000 calories a day to gain weight now that you’ve added 50 pounds – probably 75% muscle – to your frame.