Project Swole - A Conditioning, Weightlifting, and Nutrition Blog

How to Increase Your Vertical Jump

Increasing Your Vertical Jumping Ability A single vertical jump for maximum height is one of the most intense exercises you can do. Why? Because it requires you to utilize your entire lower body chain in a maximal effort contraction, to produce a maximal amount of force in a split second. The important aspects of training to work [...] Related posts:

How to Jump Squat Jump Squats Jump squats are great. This is an...
9 Routines for Jumping Rope with Power and Endurance For HIIT Everyone knows how to jump rope. Hold the two ends...
Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT Build Muscle, Burn Fat, Get Ripped Originally posted: 1/26/10...

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How to Double the Size of Your Calves

Double Your Calf Size with These Two Simple Tips Big Calves Calves tend to be a bodybuilding problem spot. Even Arnold used to worry about the size of his calves in relation to the rest of his body. Here is a simple tip to double the size of your calves in no time: Since your calves are made [...] Related posts:

9 Routines for Jumping Rope with Power and Endurance For HIIT Everyone knows how to jump rope. Hold the two ends...
Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT Build Muscle, Burn Fat, Get Ripped Originally posted: 1/27/10...
Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT Build Muscle, Burn Fat, Get Ripped Originally posted: 1/26/10...

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How You Can Look Like a Bodybuilder in Just 90 Minutes a Week

By: Michael Lipowski Think it takes five hours of weight training, and six hours of aerobics each week to look lean and muscular? Think starvation diets are the only way you’re going to burn body-fat? If that’s the case then you’re about to get a healthy dose of reality… and you’re gonna love it. [...] Related posts:

The Myth of Spot Reduction Mary Ward is a blogger and enjoys writing about medical...
What is Circuit Training? Today I would like to examine the physiological benefits of...
How to Build Better Abs Don’t work your abdominal muscles every day. Your abs...

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How to Train with an Arm Injury

Broken Arm How to Train with a Busted Arm or Leg When you hurt one of your arms, you shouldn’t necessarily stop exercising the healthy arm. A study at the University of Oklahoma suggests that when you train a single arm (or leg), the muscle nerve fibers in the opposite appendage are stimulated. This means you will still [...] Related posts:

How to Avoid Rotator Cuff Injury All About the Rotator Cuff We all need to take...
How to Train Your Back Muscles Trying to build a rippling, powerful, V-shaped back? Trying...
How to Build Muscle Mass Fast with Kaatsu Training Douglas Robb at HealthHabits posted the other day about the...

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Workout Routine Updates

For those of you who do not check the old routines regularly, please see the updated Men’s Full Body Training for Fat Loss and Women’s Full Body Training for Fat Loss, as I have added example HIIT routines to days 2, 4, and 6. Thanks, Steve Related posts:Fat Loss for Women: A 7 Day Full Body Routine Plus [...] Related posts:

Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT Build Muscle, Burn Fat, Get Ripped Originally posted: 1/26/10...
Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT Build Muscle, Burn Fat, Get Ripped Originally posted: 1/27/10...
Full Body Fat Loss Workout Logs in an Excel Spreadsheet Now you can download the Full Body Plus HIIT for...

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Workout at Work

By: Trainer to the Stars Cornel Chin Celebrity Body on a Budget If you’re one of many who work in an office and find yourself seated at a desk for prolonged periods of time, then you’re asking for trouble. The mass office working culture has led to more sedentary lifestyles. Your body is designed for movement, so [...] Related posts:

Best Exercises You Can Do At Your Desk The following guest post was contributed by Christine Howell who...
How to Maintain Flexibility Keep your muscles limber by holding static stretches for...
Brock Lesnar’s Commendable Work Ethic Here’s another great Brock Lesnar video that teaches you something...

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How to Find Your Weak Spot

Is there an exercise that you hate? For some people it’s squats, for some it’s deadlifts, and for others it could be something that most of us consider fun, like dips or the ab wheel. An Entire Exercise Could Be Your Weak Spot Find Your Weak Spot If you any any particular exercise because it is hard, awkward, [...] Related posts:

The Myth of Spot Reduction Mary Ward is a blogger and enjoys writing about medical...
How to Increase Your Vertical Jump Increasing Your Vertical Jumping Ability A single vertical jump for...
How to Train Your Back Muscles Trying to build a rippling, powerful, V-shaped back? Trying...

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How to Train Your Back Muscles

Trying to build a rippling, powerful, V-shaped back? Trying to max out rear-view sexiness for bikini season? If you said “Yes!” then you should use these tips for isolating your back muscles when training with pull-ups, pull-downs, and rows. How to Isolate Your Back Sexy Back Muscles When training your back, use a hook grip instead of wrapping [...] Related posts:

What is the Best Arms Day Workout Routine? Your Questions I get plenty of questions in various...
How to Train with an Arm Injury Broken Arm How to Train with a Busted Arm...
Why Women Need Muscles This article is written by Kat Sanders, who regularly blogs...

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What is the Best Post Workout Nutrition?

In a recent study, novice weightlifters who trained to failure with 3 sets of 6 exercises each day and drank a post-workout supplement immediately after training, gained 5 pounds of muscle in only 8 weeks. The proof is out there, experts have been touting it for years, and now you just have to accept it: post-workout [...] Related posts:

What Should I Eat Before Training? John Berardi Since the late 1990’s Dr. John Berardi...
How to Lose Those Last 20 Pounds Your Questions I get plenty of questions in various...
The Good Morning Protein Shake Recipe Protein Shake Here are a couple recipes that I’ve...

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Get Acai Berry in Egypt

Get Acai in Egypt Acai is one of the top 5 foods you can eat for good health and it speeds up fat loss too! Acai berries help to speed up fat loss considerably when you follow a healthy exercise and diet plan. As a bonus, the high concentration of antioxidants in acai will keep you feeling [...] Related posts:

Get Acai Berry in France Get Acai in France Acai berry is one of the...
Get Acai Berry in Germany Get Acai in Germany Acai berry is one of the...
Introducing Acai Nutraburst with Acai, Resveratrol, Green Tea, and Hoodia! Note: Acai Nutraburst is a shady company that Project...

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