Comments on: Werewolf Training 2: A Weightlifting Routine to Gain Strength

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

Fri, 28 Oct 2011 12:49:20 +0000

[...] Werewolf Training for Strength [...]

By: Steve

Steve — Mon, 17 Oct 2011 18:55:57 +0000

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.

By: Neil

Neil — Fri, 14 Oct 2011 23:25:19 +0000

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

By: Gain Weight Guide

Gain Weight Guide — Mon, 15 Aug 2011 20:41:28 +0000

Gain Weight Guide…

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

By: Steve

Steve — Thu, 28 Jul 2011 20:45:55 +0000

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.

By: Nelly

Nelly — Thu, 28 Jul 2011 18:01:53 +0000

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!

By: Steve

Steve — Fri, 22 Jul 2011 02:46:44 +0000

I think you should hit Werewolf for a third cycle since you’re starting to see progress.

By: Nelly

Nelly — Thu, 21 Jul 2011 23:30:08 +0000

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

By: Nelly

Nelly — Thu, 21 Jul 2011 23:28:19 +0000

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.

By: Ali

Ali — Tue, 21 Jun 2011 16:05:32 +0000

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