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Werewolf Training 2: A Weightlifting Routine to Gain Strength

Posted Dec 31 2009 10:34pm
December 31st, 2009 Posted in ,

Werewolf Training
Werewolf Training

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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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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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.

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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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.

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

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

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

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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.

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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.

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.

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 3D
Werewolf Training

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Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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