The best way to
look healthy, strong, and fit, is to BE HEALTHY, STRONG, and FIT

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But What About Functional Strength?

"But, what about functional strength? I don't want to become muscle bound."

I hear this all the time. People assume that because I've won a number of bodybuilding and powerlifting competitions and hold powerlifting records that I'm some muscle-bound ape. Nothing could be farther from the truth. I strongly believe that an important component of strength and fitness is movement. Without being able to move, what is the point?

Awhile back I met a bodybuilder, quite a large one at that. He complained that he couldn't run, ride a bike, or even play ball with his son because his joints were so wrecked. And he was in his early 30s. He looked great, but at what cost? I don't want to be that guy. Do You?

I still practice Parkour and basic gymnastics. I don't claim to be amazing at either of these, but for a 50+ year-old, I'm still moving pretty good.
Here are some examples:

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Again, this is not about looking like some huge mass monster. Clearly, that's not what I am - And it's not what I want to be. It's about looking and performing like an athlete. The reality is, most people find this look more attractive than the huge muscle freaks. But that's just a matter of personal preference. And there's nothing wrong with being huge. It's just a different look than Gray Wolf is about.

This is also a no B.S. site. There are no "Lose 30 pounds in 20 days", "6-pack abs overnight", or other such stupidity. This is a realistic, lose fat slowly and gain muscle slowly program. It's about what you will look like a year from now (and the years following), not what you are going to look like 30 days from now. I was once talking to a potential client who asked me how long it would take for him to look similar to me. After doing an assessment, I told him if he trained hard, strictly followed the nutrition guidelines, he could be there in a year; but, more realistically, it would probably take two years. He said that was too long, he wanted results now! He decided to work with someone who promised him quick results. It's now been over two years since that conversation, and he doesn't look any better now than he did then. You can lose some weight and pump your muscles a little in 30 days, but real results take real time and commitment. Forget the quick fix gimmicks, stick to the fundamentals, and pay your dues.

Less Is More
How long are the training sessions?
There are 3 strength training sessions per week at about an hour each.
"But Wolf, I want to advance faster and am willing to train more."
You can train more, but you won't advance faster. In fact, if you choose to do more than what is in this program, you are more likely to slow your results.
Real World Story: When I first started training people, one of my first clients a gentlemen in his late 40s. When he came to me, his complaints were that he was always aching and hadn't added anything to any of his lifts in over a year. He had been working 6-7 days a week for several hours a session.
I put him on three 1-hour sessions a week. In about a month, his numbers started to go up and his body stopped aching all the time.
After several months of continual progress, all of the sudden he stalled, showing classic signs of overtraining. I asked him if he was resting on his days off and he assured me he was. This was puzzling, because there was no way the amount of training we were doing was the cause of his overtraining. This went on until I happened to run into a friend of his who told me about the "killer" sessions he an my client were doing at another gym on his "off" days. Coincidentally, these killer sessions started a month before his gains stalled. I made him stop the extra sessions and, sure enough, he started making progress again.