#heavy training

So this has been a much requested workout since I made my Baki routine, now this doesn't need to much of an explanation he's a beast and the most feared fighter in the world now let's get to it.

We are going to make this one hell of a killer workout to get you a bulked up and an insane physique like Yujira he's a big guy so we are going to be using mixture of heavy lifts, multi sets and high reps to hit every muscle fibre and make you grow into a muscle monster.

Workout 1:

Bench press 5x5 heavy

Slow controlled parallel dips 12,10,8,6

Dumbbell flyes 8x8

Weighted pull-ups 5x5

Slow controlled underhand rows 4x8-10

One arm rows 8x8 each side

Pullovers 4x dropset

Abs 50-100

Workout 2:

Squats 1x20+ heavy

Bulgarian split squats 4x10 each side

Straight leg deadlifts 8x8

Calf raises 100 reps

Shoulder press 3x5

Arnold press 8x8

Bar shrugs 50+ reps heavy

Trap rows 50-100 reps

Workout 3:

Supersets

Bar curls heavy 5x5

Tri ex bars heavy 5x5

Slow controlled hammer curls 3x10

Slow controlled tri kickbacks 3x10

Dumbbell curls 8x8

Single Tri extension 8x8

Wrist curls 100 reps

Reverse curls 100 reps

Abs 50-100

Workout 4:

One arm chest press 4x6 each side

Slow controlled dumbbell press 3x8-12

Dumbbell flyes 8x8

Weighted straight grip pull-ups 4x6

Slow controlled Cable rows 4x10

Bar rows 8x8

Pullovers 4x10

Workout 5:

Hack squats heavy 4x12

Slow controlled deadlifts 4x10

Sissy squats 8x8

Dumbbell calf raises 50 reps

Military press heavy 4x6

Straight grip shoulder press 8x8

Heavy dumbbell trap rows 50 reps

Dumbbell shrugs 100 reps

Workout 6:

Supersets

Chin-ups 4x6

Dips 4x8

Slow dumbbell curls 3x10

Slow two handed dumbbell Tri ex 3x10

Bar curls 8x8

Bar Tri ex 8x8

Wrist curls 50 reps

Reverse curls 50 reps

There you have a killer workout but don't forget to incorporate these in for your cardio training

Skip rope

Jogging/running

MMA/martial arts training

Shadow boxing

Heavy bag work

So this has been a highly requested workout and Bakugo definitely deserves his own one, he's a hot headed angry guy with the physique and determination to make it as one of the top Heroes.

Looking at Bakugo he has a very ripped muscular physique so for this workout we are going to be focusing on more of a bodybuilding/physique style training routine.

We are going to utilise a variety of techniques to get you to your goal, superset, dropset, pyramids.

Day 1: chest&back

Superset

Bench press 20,15,12,10,8

Pull-ups 12,10,8,6,4

Incline bar press 12,10,8,6,4

Bar rows 4x8

Chest flyes 5x10

One arm rows 4x8-12

Day 2: legs&shoulders

Squats 2x10 , 1x20+

Hack squats 4x20

Superset

Leg extension 20,18,16,14,12,10

Leg curls 20,18,16,14,12,10

Calf raises 100 reps

Behind neck bar press 12,10,8,6,4

Arnold press 4x8-15

Dumbbell full front raise 15,12,10,8

Lat raises 15,12,10,8

Rear flyes 4x10-15

Bar shrugs 5x10

Day 3: arms&abs

Bar curls dropset (load the bar so you can only do 1 rep then drop some plates and do 2 reps then drop some more and do 3 and so on until you get to 10 reps)

Dumbbell curls 5x10-12

Concentration curls 4x6-10

Tri bar extension 20,15,10,8,6

Tri pushdowns 5x10-12

Tri single arm extension 4x6-10

Crunches 50-100 reps

hanging leg raises 50 reps

Reverse sit-ups 50-100 reps

Ab twists 50 reps

Day 4: chest&back

Dumbbell bench press 5x10

Dumbbell incline press dropset

Dumbbell flyes 5x10

Pullovers 12,10,8,6

Lat pulldown 5x10

Underhand rows 5x10

T-bar rows dropset

Day 5: legs&shoulders

Leg press 6x10

Bulgarian split squats 4x10 each leg

Calf raises dropset

Military press 12,10,8,6,4

Bar front raise 4x10-15

Cable lat raise 5-6x6-10

Dumbbell shrugs dropset

Upright row 4x8-12

Workout 6: arms&abs

Superset

Bar curls 20,15,12,10,8,6

Tri bar ex 20,15,12,10,8,6

Chin-ups 4-5x6

Dips 4-5x6

Preacher curls 3x8-12

Two handed Tri ex 3x8-12

V sit-ups 50reps

Decline sit-ups 50reps

Planks 3x 1 minute

Side planks 3x 1 minute

With this workout you can keep running it all the time it's working for you and you can utilise the dropsets, supersets and pyramids to make the workout feel new a different by switching these around in the routine.

For cardio I recommend doing three days a week you could go out for a jog or bike ride or hit treadmill or rowing machine.

So now you have what it takes to get that Bakugo physique so get out there and KILL IT !

Here we are going to be looking at a workout to get you buff like the original 90's big Man Johnny bravo.

So in the series we find out Johnny gets his physique from a resistance band routine then later moves on to weights in the gym, we will be aiming to do this routine with minimal equipment: resistance bands, pull-up bar, dumbbells, barbell.

Resistance band routine:

Workout 1:

Push-ups 5x as many as possible

Resistance band chest press 4x10

Pull-ups 5x as many as possible

Resistance band rows 4x10

Resistance band deadlifts 8x8-10

Resistance band upright rows 4x8

Resistance band curls 6x6

Resistance band pushdowns 6x8

Calf raises 50-100reps

Crunches 50-100reps

Workout 2:

Wide hand push-ups 5x as many as possible

Resistance band underhand rows 5x10

Resistance band flyes 4x6

Inverted rows 4x8

Resistance band squats 8x10

Lunges 4x10(each side)

Resistance band military press 6x6

Resistance band shrugs 5x10

Reverse sit-ups 50-100 reps

Mountain climbers 50-100 reps

Workout 3:

Incline push-ups 10x as many reps as possible

Resistance band rows 10x as many reps as possible

Pike push-ups 6x6

Sissy squats 4x as many reps as possible

Chin-ups 6x6

Dips 6x6

Twist crunches 50-100reps

Gym bro routine:

Workout 1:

Floor dumbbell chest press 5x8-10

Congo push-ups 5x10

Floor dumbbell flyes 4x6

Standing dumbbell flyes 4x6

Military press 6x6

Man makers 8x8

Pull-ups 5xas many as possible

Underhand bar rows 5x8-10

Dumbbell one handed row 4x8

Dumbbell trap rows 4x10

Workout 2:

Bar squats 5x10-20

Dumbbell lunges 4x10(each leg)

Sissy squats 4x8

Dumbbell calf raises 100 reps

Bar shoulder press 6x6

Arnold press 5x8

Dumbbell lat raises 4x10

Bar front raises 4x10

Dumbbell rear flyes 3x8-15

Workout 3:

Bar curls 5x6

Dumbbell curls 4x8

Hammer curls 4x8

Zottman curls 5x6

Reverse curls 4x15

Bar Tri extension 5x8

Dumbbell single arm Tri extensions 4x8

Dumbbell two handed Tri extensions 4x10

Dumbbell kick backs 4x8

Workout 4:

Bar deadlifts 4x6-10

Dumbbell double clean and press 4x8

Two handed dumbbell swings 4x10

Farmers carry 4-6 laps

Crunches 50-100 reps

Reverse sit-ups 50-100 reps

Toes to bars 20 reps

Dumbbell oblique crunch 4x10

Whoa there Mama that was one hell of a workout.

The resistance band workout is a four to eight week program to be followed by the Gym bro workout is a workout you can keep going with until your gains slow down on workout 4 it's a heavy lift day so push your limits and gain some mass.

Coming soon.......... Samurai Jack workout!

Kanoh Agito is a very large and stoic man who turns into a martial arts animal when he steps into the ring.

We are going to look at two different styles of workout here, one for size and the other for endurance and conditioning.

Day 1:

Warm up 20 minutes cycling

Squats 5x5

Bench press 5x5

Incline press 4x8

Db flyes 4x10

Parallel bar dips 3x8

Tricep pushdowns 4x10-15

Tricep db extension

Day 2:

Warm up 20 minutes rope skipping

10 minutes punch bag

Circuit: 4-5 rounds as many reps as possible

Tire flips

Farmers carry

Kettlebell swings

Sled pushes

Hanging leg raises

Treadmill 10 minute warm down

Day 3:

Warm up 20 minutes cycling

Deadlifts 5x5

Bar bent over rows 4x8

T-bar rows 4x8

Pulldowns 4x8

Bar shrugs 4x10

Bar curls 5x6

Reverse bar curls 4x10

Day 4:

Warm up 20 minutes rowing machine

Punch bag 10 minutes

Circuit: 4-5 sets of amrap

Sandbag carry

Pull-ups

Kettlebell lunges

Box jumps

Medicine ball slams

10 minutes treadmill warm down

Day 5:

Warm up 20 minutes of cycling

Bench press 5x5

Sqauts 5x5

Leg raises 4x15

Leg curls 4x15

Calf raises 3x20

Db shoulder press 4x8

Lat raise 3x10

Bar front raises 3x10

Reverse flyes 3x10

Chun Li is a badass a martial artist and Interpol officer and she has some killer thigh muscles.

So in this workout we are going to be looking at building some huge leg power, each workout will consist of leg work as you probably guesses finished off with some upper body work.

So here we go!

Warm-up:

20 minutes of one of the following

rowing machine

Stationary bike

Cross trainer

Treadmill

Rope skipping

Day 1:

Heavy squats 1x5 1x8 1x10 1x12 1x15

Good mornings 4x10

Leg extension 4x15-20

Pull-ups 3x10

Superset:

Close grip pulldown 3x8

Underhand pulldown 3x8

Bar curls 4x6-10

Crunches 3x25

Day 2:

Leg press 4x15-20

Dumbbell lunges 3xlaps

Calf raises 5x15-20

Bench press 4x6-10

Incline dumbbell press 3x10

Close grip bench press 2x12

Tricep bar extension 3x8-10

Hanging leg raises 3x15

Day 3:

Heavy deadlifts 1x6 1x8 1x10 1x12 1x15

Heavy Bottom position squats 4x8

Sissy squats 3x10-15

Shoulder press 4x10

Superset:

Lat raise 4x8

Rear flyes 4x8

Sit-up twists 3x25

Day 4:

Leg extension 3x20

Leg curs 3x20

Calf raises 4x20

Heavy farmers carry 4xlaps

Dumbbell oblique raise 3x12

Planks 2x1 minute

Weighted sit-ups 3x15

Additional workout:

Circuit: 4-5 rounds of as many reps as possible

Sled push

Box jumps

Tire flips

Jump squats

Sprints

For this workout train your legs heavy and hard the idea is to try and pack on some serious muscle mass and get those Chun Li thighs but that doesn't mean you get to take it easy on the rest of the workout your aim is still to push yourself as hard as you can.

Yesterday I took a walk to the local garden centre to get bags of soil for my garden, low and behold when I get there the only ones left were 30 litres and ripped so they stuck a couple of them in a sack for me,

Once I paid I proceeded to pick the sack up ready for the walk home and soon realised it wasn't going to be as simple as I thought, I grasped the underneath of the sack and haul it up to my mid section and the weight of the thing hits me! I walk out the store with a whole queue of people staring at me the crazy guy carrying this huge bag of soil and I get round the side of the store out of sight and drop the sack huffing and puffing and think fuck I've made a mistake.

After a few minutes I start again I haul the thing up this time taking it to my shoulder but it shifts and moves around like it's alive so after 20 paces I realise I'm going to have to try a different approach, so I pick it up again to midsection and begin walking again and dreading the 25 minute walk(which ended up being double that lol) ahead of me and again I have to stop so many paces again as my grip begins to give after a few more attempts of this I mange to get to a small wall I rest the sack on and take a breather.

After a few minutes I approach the sack now rested on the wall and wrap my arms around it in a bear grip and lock my hands together and lift this time with much more ease and mange to walk twice the distance or more before I need a rest, so I set my goal on walls and bins to rest the sack on for a breather, the walk also threw it's own challenges my way with steps to walk down and steep roads to walk up, every muscle in my body was screaming and telling me to just stop and give up but I'm to stubborn and determined lol

I carry on pushing myself through the aches and pains and the voices shouting stop, stop you fool your killing yourself and eventually I make through the front door to my house and drop the thing on the floor and walk away sweating and huffing and drop down on the sofa feeling exhausted but also feeling like a lion, after a few minutes I catch my breath and then it occurs to me I have no idea how much the damn sack weighted so I grab my scales and drop the sack on there and am shocked when it come up just shy of 100lbs.

I have to say I have never had a workout quite like it my body truly felt the work it had managed to do, I will be trying something like this again but much more controlled and safer.

Here's a workout for the hardcore lifters out there now this isn't for the faint of heart, you are going to be hauling heavy weights and lifting with everything you've got to get through the workout.

So your aim is to lift as heavy as you can and pack on some serious muscle and strength and turn you into a true powerhouse 💪

Workout 1:

Full squats 3x10 warm up 2x5 heavy sets 2x3 heaviest sets

Trap bar deadlift 4x5 heavy sets

Dumbbell clean and press 4x8 heavy sets

Bench press 2x5 heavy 2x3 heavier 3x1 heaviest

Weighted sit-ups 1x as many as possible

Reverse curls 3x8

Workout 2:

Bar clean and press 5x5

Bottom position bench press 3x5 warm up 4x1 heavy set

Underhand bent over row 5x5 heavy set

High pulls 3x8 heavy set

Dumbbell shrugs 3x8 heavy set

Farmers carry 4xlaps heavy set

Tri bar extension 3x8 heavy set

Hanging leg raises 1x as many as possible

Workout 3:

Partial deadlifts 2x10 warm up 2x5 heavy set 3x1 heaviest set

Bottom position squats 2x5 warm up 5x1 heavy set

Dumbbell bench press 5x5 heavy sets

Weighted pull-ups 5x5

Overhead bar press 3x8 heavy sets

Bent over dumbbell row 3x8 heavy sets

Bar curls 4x6

Weighted sit-ups 1x as many reps as possible

Plate pinch grip hold 2x30 seconds

Bonus training session:

Pick one of the following heavy sand bag lift, dumbbell or bar and clean and press it for 30-45 minutes.

Pick a heavy weight you would normally do for 8 reps now you can stop as many times as you need to and don't worry about how many reps you make it's about training your hardest and keep going until every fibre of your body is screaming, afterwards you won't want to do any other exercise so take some well earned rest time and treat yourself to a nice big meal.

So I wanted to impart so wisdom that I have learned over the years and I want to start by saying our modern day fitness industry is filled with self claimed guru's and drug induced idols who are only interested in you clicking a like button and paying for their bullshit advice.

Now I'm not selling some wonder pill or miracle powder and I don't want your money all I ask is for a few minutes of your time and it may just change your life!

We have lost our way over the years with the mountains of useless information floating around, but a few of us out there have found our way over the mountains and to the truth and to get to that truth you have to go back to the old days of weight lifting.

They trained for strength and gained big strong physiques with their approach to training, now they didn't train 6-7 days a week for 2-3 hours a time with some ridiculous bro split, they used compound moves and multi joint and they lifted HEAVY!

It's simple and it works but most people believe it can't work because for years they have been told you need to grind away set after set, rep after rep, day after day but after years of doing this most people haven't progressed past the gains they made in their first year, yet if they switched the way they trained to an old school approach they could be packing on pounds of solid muscle.

Here is a sample of training and I urge you to give it a go you only need to do it 3 days a week and if you feel like doing more you can but I think you will be surprised how much you will need the rest.

The idea is to do a couple of heavy warm up sets then one really heavy set then move on to the next exercise but try to get all the reps for the last set, so you can rest pause or even re-rack if you really have to but just keep going until you make every rep and then try and tell me it wasn't hard enough!

Squats 2x5 heavy warm up

Squats 1x20 heavy set

Barbell pullovers 3x10 heavy reps

High pulls 3x8 heavy reps

Bench press 2x5 heavy reps

Bench press 1x10 heavy set

Underhand pull-downs 3x8 heavy set

Dumbbell single arm clean&press 2x5 heavy sets

Crunches 3x25

Now you have to keep your focus and your head in the game as it will take everything you've got to get through this if you're training really heavy but trust me once you have finished this workout your whole body will feel like it has truly been worked and the next session aim to lift a bit heavier than last time and keep going in this fashion and trust me your will start packing on pounds of muscle.