Project Swole offers plenty of workout routines and more will come with time. Everyone has a variety of goals when it comes to exercise, which means there are many types of athletes. Therefore many types of programs are needed.
Beginners would do well to follow a Generic Full Body Workout Routine.
Gain Muscle & Strength
We also have to remember that being Swole is not all about strength training. Everyone should train with conditioning routines periodically, if not regularly. Aside from helping you to look great naked, conditioning is especially important for endurance athletes including cyclists and runners, as well as other sports that require great stamina such as boxing, martial arts, swimming, gymnastics and even competitive strongmen.
The Difference Between Men and Women
Simply stated, there are very few differences between men and women.
The biggest difference between the sexes is their willingness to participate in any given type of exercise. Typically men like to heave big weights and women prefer to tone up, usually targeting cardiovascular exercise over weight training. My question is this: why not utilize the best of both worlds?
A generic female workout routine should consist primarily of intense cardiovascular exercise interspersed with some free weight activity to build and shape the muscles. Reps should range from a high of 20 to a low of 5, but should mostly stay between 8-12. For the female that wants to increase strength or muscle size, we just drop the reps slightly and increase the proportion of weight training to cardio.
A generic male workout routine should probably consist primarily of intense free weight training with some cardiovascular activity on off days. I would prefer to see the rep range fall somewhere between 3-10 reps on average. For the male that wants to increase conditioning rather than muscle size or strength, the recipe calls for less rest between sets and several exercises strung together to make a complex.
In the meantime, don’t forget the nutrition articles since your diet is 80% of your progress. Using the proper workout routine with a strict diet, can get you the results you are looking for, in as little as 3-6 months. No joke.
Build Muscle, Lose Fat, Look Great Naked!
Most of all, stay motivated to reach your goals!