Werewolf Training 2: A Weightlifting Routine to Gain Strength

December 31st, 2009 Posted in Weight Training, Workout Routines 129 Comments »


Werewolf Training
Werewolf Training

Gain Strength

Originally posted: 12/31/09
Updated: 1/20/10 (update rest time on HIRT circuits, added Excel spreadsheet workout logs)

This training routine is designed for you to gain strength. That’s it.

So you have already been through two or three Werewolf Training for Muscle Gain cycles. You gained 5-10 pounds of muscle in that time and you got a little stronger. You are psyched about your progress but you’re a little bored with the program.

It is time to change up your training a little bit, but you know you can’t jump right into a strict fat loss phase, or you risk losing most of your new muscle. What to do? What to do?

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Keeping All Your Muscle Gains

The key to keeping all of your new muscle mass, is to make those muscle fibers as dense as possible with heavier strength training. You want to maximize the strength in your new muscle, while limiting fat gain because you weren’t overly strict with your diet in the first Werewolf Training for Muscle Gains phase, since your mail goal was to gain muscle not to lose fat.

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Werewolf Training Principles for Strength Gains

If you want to know the principles of Werewolf Training, go read about it at the Werewolf Training for Muscle Gains page. Now we are going to change those principles a little bit to help you get as strong as possible with your new muscle mass.

Progress Factor #1 – Training

The training portion of Werewolf Training for Strength Gains is very similar to Werewolf Training for Muscle Gains, except that we will be focusing more on heavier sets and varying weights a bit less. As the goal is primarily strength gains, we will not be focusing on stimulating hypertrophy.

Weight selection:

This time around we won’t be using the same weight for every set. With Werewolf Training for Strength Gains, we will be looking to increase the weight whenever possible. That means whenever you can complete the desired number of reps, you should always increase the weight for your next set. The weight increases should be small, but it is the linear progress we are after.

Example: If 3 sets of 5 reps are prescribed and you complete your first set of 5 with 200 lbs, you should increase to 205 or 210 for your next set. If you can complete that, increase by 5-10 lbs for the last set. If you can complete that, then you know which weight to use for the first set the next time you attempt that exercise.

Exercise selection:

There will be far less variety in exercise selection compared to Werewolf Training for Muscle Gains, because we want to maximize the frequency of each specific movement in order to facilitate maximum neurological adaptation. In other words, we want to perform each exercise as heavy as possible, as often as possible without overtraining, in order to teach our muscles to get really, really strong at those specific exercises.

Varying weights and reps:

We will still be varying weights and reps, but the rep ranges will be altered to focus more on strength gains. Instead of varying the reps from 5 to 20, we will be varying the reps from 1 to 7.

Other strength training principles:

Negative rep overloading will still be used. I highly recommend you attempt some tension training with resistance bands, as this will REALLY help your strength gains. The number of sets will be higher, the number of reps will be lower, and I still advocate minimizing cardio except for the HIRT routines that are integrated into your strength training.

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Progress Factor #2 – Recovery

You still need to maximize recovery to make good progress. Don’t forget to stretch!

Follow the recovery principles outlined in Werewolf Training for Muscle Gains – Recovery.

Progress Factor #3 – Nutrition

You still need to follow a solid diet to make progress.

Follow the nutrition principles outlined in Werewolf Training for Muscle Gains – Nutrition.

Progress Factor #4 – Supplements

As usual, you don’t need supplements, but they sure do help. For this strength training phase I recommend the Xtreme NO (a Nitric Oxide supplement), Muscle Advance Low-Carb Protein Powder, Muscle Advance Weight Gainer, XTend (an amino acid supplements), Kre-Alkalyn (creatine), and Biotest Surge. This group of supplements will help you the most when you are trying to maximize strength gains.

For more information about those supplements, view the detailed descriptions back in the Werewolf Training for Muscle Gains – Supplements post.

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The Werewolf Training Workout Routine for Strength Gains

Werewolf Training
Werewolf Training

Here is a 28 day, 4 week Werewolf Training routine designed to build strength, that you can repeat as many times as you want. There is no variance with rest days as there is with Werewolf Training for Muscle Gains. You train 5 days and take 2 off. End of story.

Overtraining - If the frequency is too much for you, you can swap the day 6 off day with the day 4 workout day. In that case, instead of weights, HIRT, weights, HIRT, weights, off, off, repeat, you would be doing weights, HIRT, weights, off, HIRT, weights, off, repeat. Same number of days, just an off day injected into the middle of the week and you’ll end up training one day on the weekend.

Where I have indicated “with bands”, please incorporate resistance bands to increase strength gains. If you don’t have bands, don’t want to get them, or don’t want to learn how to use them, it’s your loss.

  1. Barbell back squats – 3 sets x 5 reps, 1 set x 3 reps
    Dumbbell bench press – 2 sets x 5 reps, 1 set x 3 reps
    Barbell bent over rows – 3 sets x 5 reps
    a) Standing military press with bands – 3 sets x 5 reps
    b) Seated calf raise – 3 sets x 5 reps
    a) Hammer curls – 3 sets x 7 reps
    b) Skull crushers – 3 sets x 7 reps

  2. A 20 minute HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 2 minutes and move on to the circuits.

    Do as many reps as possible for each exercise before moving on to the next exercise. Each super-set should be performed once for 5 minutes. Take a 2 minute rest between each super-set.

    1a) Reverse crunch with bands – 20 reps
    1b) Skipping lunges – 40 skips
    1c) Push ups – 20 reps

    2a) Fold ups with medicine ball – 10 reps
    2b) Jump squats – 20 jumps
    2c) Inverted rows – 20 reps

    3a) Russian twist with medicine ball or plate – 20 reps
    3b) Step ups with medicine ball – 20 reps
    3c) Jump rope – 200 jumps

    Cool down and stretch.

  3. Barbell bench press with bands – 3 sets x 5 reps, 1 set x 3 reps
    Stiff leg deadlifts – 2 sets x 5 reps, 1 set x 3 reps
    Pull ups, weighted if possible – 3 sets x 5 reps
    a) Push press – 3 sets x 5 reps
    b) Standing calf raise – 3 sets x 5 reps
    a) Dips – 3 sets x 5 reps
    b) Standing alternating dumbbell curl – 3 sets x 5 reps

  4. A 20 minute abdominal HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

    Perform the abdominal circuit twice for 5 minutes without rest. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

    Take a 2 minute rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

    a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
    b) Situps with medicine ball on chest – 20 sit ups
    c) Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
    d) Jumping squat thrusts – 10 thrusts

    Cool down and stretch.

  5. Barbell rack pulls from 3 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps
    Incline barbell bench press – 3 sets x 5 reps, 1 set x 3 reps
    a) One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 3 sets x 5 reps
    b) Seated calf raise – 3 sets x 7 reps
    Seated dumbbell shoulder press – 3 sets x 5 reps
    Chin ups, weighted if possible – 3 sets x 5 reps

  6. Off
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  8. Barbell back squats – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
    Dumbbell bench press – 1 set x 5 reps, 2 sets x 3 reps
    Barbell bent over rows – 2 sets x 5 reps, 1 set x 3 reps
    a) Standing military press with bands – 2 sets x 5 reps, 1 set x 3 reps
    b) Standing calf raise – 3 sets x 7 reps
    a) Hammer curls – 3 sets x 5 reps
    b) Skull crushers – 3 sets x 5 reps

  9. A 20 minute HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 90 seconds and move on to the circuits.

    Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

    Each super-set should be performed once for 6 minutes. Take a 90 second rest between each super-set.

    1a) Reverse crunch with bands – 25 reps
    1b) Skipping lunges – 50 skips
    1c) Push ups – 20 reps

    2a) Fold ups with medicine ball – 15 reps
    2b) Jump squats – 25 jumps
    2c) Inverted rows – 20 reps

    3a) Russian twist with medicine ball or plate – 25 reps
    3b) Step ups with medicine ball – 25 reps
    3c) Jump rope – 200 jumps

    Cool down and stretch.

  10. Barbell bench press with bands – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
    Stiff leg deadlifts – 1 set x 5 reps, 2 sets x 3 reps
    Pull ups, weighted if possible – 2 sets x 5 reps, 1 set x 3 reps
    a) Push press – 2 sets x 5 reps – 1 set x 3 reps
    b) Seated calf raise – 3 sets x 10 reps
    a) Dips – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max
    * negative rep overloading on dips will require a spotter, or you will have to climb back up to the top of the dip station in order to descend for your next rep
    b) Standing alternating dumbbell curl – 3 sets x 5 reps

  11. A 20 minute abdominal HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

    Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

    a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
    b) Situps with medicine ball on chest – 25 sit ups
    c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
    d) Jumping squat thrusts – 12 thrusts

    Cool down and stretch.

  12. Barbell rack pulls from 6 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps
    Incline barbell bench press – 2 sets x 5 reps, 1 set x 3 reps
    a) One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 2 sets x 5 reps, 1 set x 3 reps
    b) Standing calf raise – 3 sets x 10 reps
    Seated dumbbell shoulder press – 2 sets x 5 reps, 1 set x 3 reps
    Chin ups, weighted if possible – 2 sets x 5 reps, 1 set x 3 reps

  13. Off
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  15. Barbell back squats – test your max – reps: 5, 3, 2, 1, 1, 1
    Dumbbell bench press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    Barbell bent over rows – 3 sets x 3 reps
    a) Standing military press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    b) Seated calf raise – 3 sets x 12 reps
    a) Hammer curls – 2 sets x 5 reps, 1 set x 3 reps
    b) Skull crushers – 2 sets x 5 reps, 1 set x 3 reps

  16. A 20 minute HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 90 seconds and move on to the circuits.

    Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

    Each super-set should be performed once for 7 minutes. Take a 90 second rest between each super-set.

    1a) Reverse crunch with bands – 30 reps
    1b) Skipping lunges – 50 skips
    1c) Push ups – 25 reps

    2a) Fold ups with medicine ball – 20 reps
    2b) Jump squats – 25 jumps
    2c) Inverted rows – 25 reps

    3a) Russian twist with medicine ball or plate – 30 reps
    3b) Step ups with medicine ball – 25 reps
    3c) Jump rope – 200 jumps

    Cool down and stretch.

  17. Barbell bench press – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max (test your bench press max next week)
    * negative rep overloading on the bench press will require a spotter
    Stiff leg deadlifts – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    Pull ups, weighted if possible – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    a) Push press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    b) Standing calf raise – 3 sets x 12 reps
    a) Dips – 1 sets x 5 reps, 2 sets x 3 reps
    b) Standing alternating dumbbell curl – 2 sets x 5 reps

  18. A 20 minute abdominal HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

    Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

    a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
    b) Situps with medicine ball on chest – 25 sit ups
    c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
    d) Jumping squat thrusts – 12 thrusts

    Cool down and stretch.

  19. Barbell rack pulls from 9 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps (test your deadlift max next week)
    a) Incline barbell bench press – 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
    b) Seated calf raise – 3 sets x 15 reps
    One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 1 set x 5 reps, 2 sets x 3 reps
    a) Chin ups, weighted if possible – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max
    * negative rep overloading on pull ups might not necessarily require a spotter, but it might be necessary to jump up to the top position then lower yourself under control
    b) Standing calf raise – 3 sets x 15 reps

  20. Off
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  22. Recovery Week: Avoid training to failure or past failure this week, except for deadlifts and bench press.
    Barbell back squats – 3 sets x 5 reps
    Dumbbell bench press – 2 sets x 7 reps
    Barbell bent over rows – 2 sets x 7 reps
    a) Standing military press – 2 sets x 7 reps
    b) Hammer curls – 2 sets x 7 reps

  23. A 20 minute HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 2 minutes and move on to the circuits.

    Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

    Each super-set should be performed once for 4 minutes. Take a 2 minute rest between each super-set.

    1a) Reverse crunch with bands – 20 reps
    1b) Skipping lunges – 30 skips
    1c) Push ups – 15 reps

    2a) Fold ups with medicine ball – 10 reps
    2b) Jump squats – 15 jumps
    2c) Inverted rows – 15 reps

    3a) Russian twist with medicine ball or plate – 20 reps
    3b) Step ups with medicine ball – 15 reps
    3c) Jump rope – 150 jumps

    Cool down and stretch.

  24. Barbell bench press – test your max – reps: 5, 3, 2, 1, 1, 1
    Stiff leg deadlifts – 2 sets x 7 reps
    Pull ups, bodyweight – 3 sets x amap
    Push press – 3 sets x 7 reps
    a) Dips – 2 sets x 7 reps
    b) Standing calf raise – 2 sets x 5 reps

  25. A 20 minute abdominal HIRT routine.

    Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

    Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

    a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
    b) Situps with medicine ball on chest – 25 sit ups
    c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
    d) Mountain climbers – 10 steps per leg

    Cool down and stretch.

  26. Deadlifts – test your max – reps: 5, 3, 2, 1, 1, 1
    One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 3 sets x 7 reps
    Incline barbell bench press – 3 sets x 7 reps
    Chin ups, bodyweight – 3 sets x amap

  27. 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: Werewolf Strength Training Workout log with weekend rest protocol (28 day routine)

Click here to download: Werewolf Strength Training Workout log with 4th day rest protocol (28 day routine)

You Can Make it Happen!

Again, only dedication and rest can make this program work. You have to follow through with the whole 4 week program. Push each set to the limit and remember that any time you “can’t” complete a set or rep, it is because failure is in your head. One of the biggest hurdles to overcome with strength training, is the mental aspect.

If you think you CAN do it, or you think you CAN’T do it, you are right.

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 2 cycles. Two cycles of Werewolf Training for Strength Gains will take about 54 days.

This program is best used following Werewolf Training for Muscle Gains, but can still be effective by itself. Because we only test our 1 rep max once in 4 weeks, you are best off using Werewolf Training for Strength Gains for at least 2 cycles or 54 days.

You can expect to add 10% or more to all of your lifts after 2 cycles of Werewolf Training for Strength Gains. You will probably gain some muscle too, as long as you follow the program, eat right, and practice proper recovery. Supplements will help too.

Despite the recovery week for week 4, you should still take one full active recovery (little to no lifting) week after following this program for 2 cycles or 54 days.

Additional Strength Gain Techniques

This program does not make much use of dynamic effort training, box squats, paused reps, concentric-only training, sled dragging, or many other advanced strength training techniques. In time I might write an Advanced Werewolf Training for Strength Gain workout, but for now if you want to use these methods you will have to investigate them yourself and work them into the above program accordingly.

Happy gaining!

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Werewolf Training
Werewolf Training – 3D werewolf graphic by Rowsby

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129 Responses to “Werewolf Training 2: A Weightlifting Routine to Gain Strength”

  1. casey says:

    Steve I have been doing the muscle building 1.0, and then switched over to the 2.0 when you released it, since Apr 2010. I have gained about 10lbs of muscle, my body fat is still 7% so I know it is just good plain muscle gain. I’ve been doing the strength training now because I really like the ful body aspect of it. Do you plan on making a strength 2.0 anytime soon? I would like to see more shoulder/trap excercises in the program is why I was asking. Also sometimes I feel that I can do more sets of the weights i’m using on some of the exercises but if I add ore weight I can’t seem to finish the reps. Should I just add a few sets untill I can go up weight in order to continually progress? You should set up a before/after photo section on here. I’ll be like jared is for subway except beastly

    • Steve says:

      I haven’t received that much feedback for the strength routine, nor have I used it much myself. I’ll look into upgrading it to 2.0 though. For now you can add some barbell shrugs to the routine, on leg or back day. Don’t add sets. Add weight. Even if you have to add 2.5 lbs to each side, add weight, not sets.

      For 4 months I’ve wanted to start a forum that folks can use for before and after pictures. The software is there, but I just haven’t really started or promoted the forum yet. That is one of my goals for the first quarter of this year.

      • casey says:

        sweet, sounds good to me. I’m training for USAF special forces, SERE; and they have to run/ruck a lot so I am trying to do more endurance training. I don’t want to lose my muscle though so the fullbody routine here is great. I can lift mon, wed, friday and run/ruck tues, thurs, saturday without spending to much time at the gym and away from the family. Hardest part of this program is eating so much calories so I don’t shrivel up lol.

  2. eddie says:

    steve
    i have completed 2 cycles of werewolf training for muscle gains and followed that with 2 months on a 6 day split chest back shoulders legs arms abs off in that order took a week off and am now 2 weeks into werewolf for strength which i plan to do for 2 cycles then switch to cutting. i work as a lifeguard at a hotspring pool/ fitness center in the colorado mountains so i lifeguard in snow pants and a down jacket until may so my goal is to be ripped by mid may 6 weeks into my cutting cycle. the problem i have is my coworkers want me to compete in a bike race march 3 as part of a team pentathalon. i have not been on a bike since september and need to recondition before the race. the gym at my work does offer free spin classes. the classes are an hour long and fairly intense the race is only seven miles but will take place on icy snow packed trails and roads so will probably take an hour. will i hurt my strength gains if i start training on the bike and which days should i train on the bike. also a second question my bench press is very weak i do about 185 for 3 reps with the bar but can do 100 lb dumbells for 3 reps i think its psychological i am afraid of the bar and press more with dumbells. the problem is my gym doesnt have 105 dumbells only 110 which i can’t even get up what should i do.
    thanks
    eddie

    • Steve says:

      You need to figure out where you get stuck on the bench press and address your weakness. If you get stuck at the bottom, you need to work on your starting strength. Using a dynamic bench press protocol should help with this: 8 sets with 50% 1 rm, move the bar and reverse the eccentric motion as fast as possible, once a week 2-3 days before your regular chest workout. You could also practice bench pressing in a power rack with the weight starting down at chest level and you explosively drive the bar off the pins on each rep. If your weakness is in locking out the bar, then you may need to hit your triceps hard for a couple months with close grip bench, board press, pin press, rack lockouts, dips, and skllcrushers. If your weakness is your form, remember to give yourself a more stable base by using your lats to help you on both the eccentric and concentric portions of the rep, make sure your elbows aren’t flared out at 90 degrees from your body, actually they should only be about 45-50 degrees at most. Keep your feet planted on the floor throughout each rep and drive through your heels when pressing.

  3. eddie says:

    steve,
    i have completed 2 cycles of werewolf training for muscle, rested a week, did 6 weeks on a 6 day high volume split chest, back, shoulders, legs, arms, abs, rest in that order, rested a week and am now 2 weeks into werewolf training for strength. i plan to complete 2 cycles of werewolf for strength rest a week then do 8 weeks on your fat loss routine. the problem i have is that my coworkers signed me up to represent our business (a hot spring spa and fitness center) in a bicycle race on march 3, its a short race actually part of a pentathalon we are doing as a relay team but i have not been on a bike since september and feel i need to recondition myself. the gym at my work offers free spin classes to employees, will it be detrimental to my strength training to start taking these classes and which days should i take them?

    • Steve says:

      Prioritize your bicycle training from now until March 3rd. There’s plenty of time for muscle and strength gains after March 3rd. Consider cutting your strength training back to three workouts a week and do your spin classes whenever they are offered at work.

  4. Taylor Smith says:

    I just finished my first cycle 2 weeks ago, took a week off and now im doing another cycle of strength. After first cycle my bench press went up 20 lbs and my deadlift went up 30 lbs although my squat only went up 10 lbs.

  5. chris says:

    steve,

    im 17 and trying to cut down my body fat while gaining my muscle back(havent been able to workout for a few months.) i’m at about 9 or 10% now. any tips? and also do you think this workout would help me the most right now or is there another workout that you would recommend?

    thank you

    • Steve says:

      I think you should focus on adding some strength and size with one of the Werewolf routines. Once you’ve got your strength and size back, then focus on fat loss for a couple months.

  6. James says:

    I noticed in an earlier comment that you are planning on putting up a section of “before and after” pictures. I would love that! I have done your Werewolf for Muscle Gains a few cycles now and I have put some serious size and muscle on. A few of my friends were so impressed that they even started working out with your routine and love it.

    My questions is in regards to the Werewolf for Strength Gains workout. I workout at 5:30 a.m., and the gym I go to doesn’t put out their barbells until 7 a.m. so I am stuck using dumbells and preacher curl bars. I noticed in this workout that you call for resistance bands, which I love the idea of. My question is can I use resistance bands with dumbells or are they only possible with barbells?

    Thanks for everything, your site is amazing!

  7. james says:

    I noticed in response to another poster, you said that the Werewolf Strength program really wasnt following the same Werewolf priciples. What would you change about this routine? Im in the second week of the routine, so its not too late for me to incorporate some changes…thanks!

    • Steve says:

      The Werewolf Strength routine is a full body workout. The whole idea behind Werewolf Training is to use an upper / lower body split, to create a 4-day routine. Plus in the newest Werewolf Muscle routine I also incorporated NAT. I want to rewrite the Werewolf Strength routine as an upper/lower split, and repost the current routine as a full body strength training routine. You can just use it as-is.

  8. GHop says:

    Steve,
    For clarification, when you say incorporate bands into the exercise ( lets say bench press ) do you mean put your normal weight on the bar, connect bands to the ends of the bar and do your sets or do you mean do a bench press with only a band in your band connected to the bench? Thanks.

    • Steve says:

      You will still use weight on the bar, but you will have to use less than you normally would for a given rep range. For example if your 5 rep max is usually 225 and the band adds 50 pounds of tension at the top, then you’ll have to use less than 225, probably closer to 195, if you still want to hit your 5 rep range. When using dynamic effort bench pressing, then you’ll only be doing 3 rep sets with 50% of your 1 rep max plus the bands. If you get real Jump Stretch bands, they will always loop under the bench and around the bar. If you’re using some other kind of bands, then you might have to improvise.

  9. Ali says:

    Me and about 4 mates did the Mass gain and then strength gain, and then a few of us have gone back to mass gain. It worked well for all, visible results.The strength gain was benifical, however, Ive now reached the point of about 12% bodyfat, I want to cut this to under 10% but increase my weigth by 10 pounds or so (up to 100kg/220pounds)whilst increasing strength for sporting reasons. Which workout would you suggest?
    Side note: is a great workout and the 4 of us who completed the full workout are very pleased with the results.

    Ali

  10. Nelly says:

    Steve, I’m in week 2 of the second 28 day cycle for the strength training gain. I’m just beginning to see results and I think it’s because being a new routine I failed to follow directions thoroughly. This cycle I’ve started to challenge myself more. My question is whether I should attempt a 3rd cycle or do you think my body will not respond and should move on to another routine? I was considering to so Swole 3×5 routine next.

  11. Nelly says:

    By the way, I have been using bands a recommended and love it… You can feel the resistance.

  12. Nelly says:

    Steve – On day 19 you have 2 calf exercises, 1 seated and 1 standing at 3×15 each, and no shoulder presses. Just want to make sure that this accurate… Thanks!

    • Steve says:

      That is accurate, but I can totally support tossing in seating dumbbell shoulder press for 3×5 at the end of the workout. That routine has undergone far less experimentation and edits than the gain muscle routine. Hope you understand.

  13. Gain Weight Guide…

    Gain Strength! Werewolf Training: A Weightlifting Routine to Gain Strength | Project Swole…

  14. Neil says:

    Steve,
    Just wanted to say I love the website. I’m a 37 year old guy who hasn’t lifted anything heavier than my ass from the couch since my mid twenties. The info I’ve gotten here as far as routines and nutrition have motivated me and changed my life.
    I am doing the Werewolf muscle gain routine now. Been through it twice. I have 2 weeks to go on the third time through. I’m doing the strength gain routine next, but I have a couple of questions.
    I get the linear progression idea, but let’s say I put up a set at 200×5, the next set I try 205 and only hit 3 or 4. Do I stick with 205 for the remaining sets? Try 210 and get fewer reps?
    Second, my gym doesn’t have real heavy dumbells. 70lbs max. This will make DB bench presses ineffective. Is there another excercise you would recommend as a sub. Some type of standing cable press or something? I don’t have bands. I’m not sure the wife will loan me my balls long enough to go buy some either.
    Keep up the great work…Thanks

    • Steve says:

      Stick to the 205 and try to get that same 4 reps on each subsequent set. If reps drops below 3 on any of those 205 sets, then you should move on to the next exercise. Next week, try to get 5 reps on 2-3 sets of 205. My gym only had dumbbells up to 80 lbs because I was a stupid ass and signed up to Planet Fitness with a buddy of mine (he already had a membership there). So I just ignore the low rep requirements and when it’s time to use dumbbells I just suck it up and do as many reps as I possibly can with the 80s. Every week I try to do at least 1 more rep with the 80s. At some point I’m going to need to figure something out – bring in magnetic 5 or 10 pound plates to stick on the ends maybe – but for now I just work with what I have, and you should too. Or get a membership to a new gym, which is clearly what I should do.

  15. Syed Jaffri says:

    That's incredible! Your website is a true helper for everyone even professionals! Great! I have been in bodybuilding 3 years but no one ever told me what I am reading here!

  16. T. Chris Johnson says:

    I love the werewolf muscle building workout's top/bottom split. Any way you could rearrange this type of workout for the same number of days that the muscle werewolf workout goes? It works into my schedule much better. I'm sure I could come up with something, but I'm very interested in how you would do it!

  17. gigi says:

    hello

    I was thinking of starting this program but:

    what does the a and b stand for and what does the 1a, 2b etc stand for again. how ‘m I suppose to do those sets? whiteout rest, super sets ? please explain

    • Steve says:

      In this workout, the a,b,c,etc… are also supersets. I need to rewrite my routines and get my nomenclature right. Sorry for the misunderstanding.

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