***Werewolf strength training routine***

[chargers 09]

I though this would be to big to pist in the strength thread. But anyway I'm onto my second cycle on this and have gained maybe 2.5 kgs which is quite good for me because im a hardgainer. I'm interested to see what some experienced lifter such as Cptkirk and Whomb have to say about this program. Theres a link below to have a look at the nutriotonal section, worth having a look at for people who have just completed a starting strength program. The a's and b's are supersets BTW.

http://www.projectswole.com/weight-...ining-a-weightlifting-routine-to-gain-muscle/

Day 1 ​

• BB bench press – 4 x 5
• DB one arm rows – 3 x 8
• DB incline bench press – 3 x 10
• a) Body weight or assisted pull ups – 3 x 12
• b) DB standing alternating shoulder press – 3 x 15
• a) DB standing alternating bicep curl – 3 x 12, 8, 5
• b) DB standing two hand OH triceps press – 3 x 8
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 push ups
  b) 100 jump rope jumps
  c) 20 inverted rows

Workout 2

• BB back squats – 4 x 5
• a) BB alternating lunges – 3 x 8
• b) Seated calf raises – 3 x 10
• Box jumps – 2 x 50 for time
• a) BB good mornings – 3 x 12
• b) Standing calf raises – 3 x 15
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Reverse crunch – 3 x AMAP
  b) Fold ups – 3 x AMAP
  c) Russian twist w/ medicine ball – 3 x 15

Day Off

Workout 3

• BB bent over rows – 4 x 5
• DB bench press – 3 x 8
• Weighted or assisted chin ups – 3 x 10
• a) Standing OH press – 3 x 8
• b) BB standing bicep curl – 3 x 12
• a) Dips – 3 x 8
• b) DB side raise – 3 x 12
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 kipping pull ups
  b) 10 squat thrusters
  c) 5 BB hang snatch with 25% of your max bench

Workout 4

• BB deadlift – 4 x 5
• a) BB jump squats w/ 33% of 1 rep max – 3 x 10
• b) BB shrugs 3 x 12
• Glute-ham raises – 3 x AMAP
• a) Step ups holding DBs – 3 x 12
• b) Seated calf raise – 3 x 5
• Optional HIIT Session: Overhead Squats w/ 20% 1 rep squat max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat
• Abdominal giant set
  a) Windshield wipers – 3 x AMAP
  b) Ab wheel roll outs – 3 x AMAP
  c) Situps w/ medicine ball on chest – 3 x 8

Day Off

Optional Day Off #2

Workout 5

• BB incline bench press – 4 x 5
• Neutral grip t-bar or cable rows – 3 x 8
• Standing OH press – 3 x 10
• a) Weighted or assisted pull ups – 3 x 12
• b) DB bench press – 3 x 15
• a) DB one arm concentration curls – 3 x 12, 8, 5
• b) Skull crushers – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 wall balls – medicine ball toss and catch
  b) 10 squats thrusters
  c) 5 BB hang cleans with 33% max bench

Workout 6

• BB back squats – 4 x 5
• a) Single leg stiff leg deadlift holding DBs – 3 x 8
• b) Seated calf raises – 3 x 12
• DB walking lunges – 3 x 10
• a) BB Romanian deadlifts – 3 x 15
• b) Standing calf raises – 3 x 5
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Vertical leg raise or captain’s chair – 3 x AMAP
  b) Bicycle maneuver – 3 x AMAP
  c) Ab wheel roll outs – 3 x AMAP

Day Off

Workout 7

• BB bent over rows – 4 x 5
• DB incline bench press – 3 x 8
• BB shrugs – 3 x 10
• a) Body weight or assisted chin ups – 3 x AMAP
• b) DB reverse flyes – 3 x 12, 8, 5
• a) Dips – 3 x 5
• b) DB standing alternating bicep curl – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 10 handstand push ups (or military press)
  b) 20 diamond push ups
  c) 50 jumping jacks

Workout 8

• BB deadlift – 4 x 5
• a) BB front squat – 3 x 8
• b) Toe push on sled – 3 x 12
• BB side lunges – 3 x 10
• a) Pistol squats – 2 x 12
• b) One leg curl – 2 x 12
• Optional HIIT Session: Sumo Deadlifts w/ 20% 1 rep deadlift max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat.
• Abdominal giant set
  a) Medicine ball sit up toss – 3 x 20
  b) DB side bends – 3 x 12
  c) Flutter kicks – 3 x AMAP

Day Off

Optional Day Off #2

Workout 9

• BB bench press – 3 x 5 (120% of 5 rep max)
• Weighted or assisted chin ups – 3 x 5 (120% of 5 rep max)
• DB one arm clean and press – 3 x 8
• a) DB one arm row – 3 x 12
• b) Explosive push ups w/ clap if possible – 3 x 7
• a) Tricep cable push downs – 3 x 12, 8, 5
• b) Hammer curls – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 inverted rows
  b) 20 mountain climbers
  c) 10 medicine ball smash (throw to ground)

Workout 10

• BB deadlift – 5 x 5,2,1,1,1
• a) Donkey calf raises – 3 x 8
• b) BB Shrugs – 3 x 7
• BB squats – 5 x 5,2,1,1,1
• Glute-ham raises – 3 x AMAP
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Ab wheel roll outs – 3 x AMAP
  b) Reverse crunches – 3 x AMAP
  c) Fold ups – 3 x AMAP

Day Off

Workout 11

• BB bent over rows – 3 x 8
• DB bench press – 3 x 8
• Body weight or assisted chin ups – 3 x AMAP
• Standing OH press – 3 x 10
• a) Dips – 3 x 8
• b) BB standing bicep curl – 3 x 8
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 5 hang cleans w/ 25% of 1 rep bench max
  b) 5 push press w/ same weight
  c) 5 squats w/ same weight

Workout 12

• BB deadlift – 3 x 8
• a) BB front squats – 3 x 8
• b) Standing calf raise – 3 x 10
• One leg curl – 3 x 10
• BB jump squats w/ 20% of 1 rep max – 2 x 20 for time
• Abdominal giant set
  a) Windshield wipers – 3 x AMAP
  b) Sit ups w/ medicine ball or plate – 3 x 8
  c) Bicycle maneuver – 3 x AMAP

Day Off



Read more: http://www.projectswole.com/weight-...lifting-routine-to-gain-muscle/#ixzz1E0uE6l9g​

 

[kaydub]

Looks pretty good, but I wouldnt get to caught up on the program, consistency is the most important thing. If you exercise with that much intensity for every session you will get results. I really like these types of circuit workouts during the season, in the off season I have been switching back to a 5x5 style strength program concentrating on the big lifts..

 

[chargers 09]

Looks pretty good, but I wouldnt get to caught up on the program, consistency is the most important thing. If you exercise with that much intensity for every session you will get results. I really like these types of circuit workouts during the season, in the off season I have been switching back to a 5x5 style strength program concentrating on the big lifts..

Oh ok, so you would suggest doing this program in the middle of the sportong season?

 

[cptkirk]

seen a lot better, great name though

a couple of things;

- in workout 10 good luck unracking your 1 and 2 rep squat wts after doing calf raises before them

- a 20% increase in bench from workout 1 to workout 9 for the same sets/reps? doubt it

that's after a 20sec scan of it

and definitely not an in season program

 

[chargers 09]

seen a lot better, great name though

a couple of things;

- in workout 10 good luck unracking your 1 and 2 rep squat wts after doing calf raises before them

- a 20% increase in bench from workout 1 to workout 9 for the same sets/reps? doubt it

that's after a 20sec scan of it

and definitely not an in season program

Yeh it is a great name haha what do you think of the site though? Particulaly the top 5 exercises part for each body part? What 5 x 5 would you recomend?

 

[cptkirk]

i've seen a lot better, i wouldn't do it anyway

try something simpler

 

[Syphoncom]

I wouldn't do it simply because it's 12 workouts of different stuff spread out.

Comparing would suck

 

[cptkirk]

another good point

 

[kaydub]

I use circuit workouts in-season, but dont have like an organized program consisting of 12 different circuits or anything.. Seems a bit over the top and like Syph said that would be a pain to compare / keep track of progress IMO. The load of this program would be next to impossible to add to most afl training regimes, but the style of workout is good I reckon.

I have 2 or 3 variations of 300 rep circuits including some bodyweight stuff that I use on off-training days and basically measure progress by time it takes me. But usually during the season I only get 1/2 sessions a week with weights.. kirk would you say circuit training in or out for in-season?

 

[Selwood4Brownlow]

After having a read of the program I was just wondering if you guys could help clarify something for me.
Is it 'best' to touch on a variety of rep ranges in each workout...
eg. Bench Press 5 x 3-5
Dips 3 x 8-10
Incline Bench 3 x 12-15
Or to stick with a focus (eg strength) for 4-6 weeks before moving to hypertrophy or strength-endurance

On a similar topic, is there any disadvantage in prioritising goals for different body parts.
eg. Work on leg strength (1-5 rep range)
While working on upper body hypertrophy (8-12)?

Thanks in advance guys
Cheers

 

[cptkirk]

kirk would you say circuit training in or out for in-season?

mini circuits maybe

the point of circuits really is to get your heart rate up which you do with playing/training and such so we don;t need to worry about that in the gym

also circuits don't use rest which means the wts your using will barely build any muscle nor maintain it and absolute zero strength gains or maintenance

work strength in the gym and endurance on the track

i'll also be releasing an in season training manual from my blogspot site too soon

 

[stormee]

To me workouts like this go against what you really need to do - lift often, lift heavy with compound exercises and keep it simple. This is so unnecessarily complex.

It looks professional because there is like 500 different things going on, but isn't it easier to make 4 workouts or 3 workouts or whatever and just cycle them?

 

[cptkirk]

After having a read of the program I was just wondering if you guys could help clarify something for me.
Is it 'best' to touch on a variety of rep ranges in each workout...
eg. Bench Press 5 x 3-5
Dips 3 x 8-10
Incline Bench 3 x 12-15
Or to stick with a focus (eg strength) for 4-6 weeks before moving to hypertrophy or strength-endurance

On a similar topic, is there any disadvantage in prioritising goals for different body parts.
eg. Work on leg strength (1-5 rep range)
While working on upper body hypertrophy (8-12)?

Thanks in advance guys
Cheers

whatever you need, train for it - they can be different and probably should be for the most part

 

[Syphoncom]

After having a read of the program I was just wondering if you guys could help clarify something for me.
Is it 'best' to touch on a variety of rep ranges in each workout...
eg. Bench Press 5 x 3-5
Dips 3 x 8-10
Incline Bench 3 x 12-15
Or to stick with a focus (eg strength) for 4-6 weeks before moving to hypertrophy or strength-endurance

On a similar topic, is there any disadvantage in prioritising goals for different body parts.
eg. Work on leg strength (1-5 rep range)
While working on upper body hypertrophy (8-12)?

Thanks in advance guys
Cheers

Bit easy to say "go with what works", but people do advocate different things.

Some people swear by 4/4/4 for low/middle and high-rep ranged lifting with a break of a week at the end before cycling back through.

Mixing up your rep-range for different goals for different body parts seems entirely fine and necessary if you want to achieve different goals.

A lot of exercises are also difficult to 'force' into a certain rep range. For example, someone might find it very difficult to perform db bicep curls with a 20kg weight with respectable form, yet could curl 17.5kgs with perfect form for at least 6-8. What's better? Terrible curls with heavier weight or 'too many' with less.

So personally, I feel sometimes you won't put everything into a 4-5/6 or 10-12 rep range, it's not a problem. Choosing to do so won't hurt.

I'm personally mixing mine up and keeping a record so it'll be interesting to compare the next few months and see whether it's working or not