Strongman Training [How Do You Build Real World Strength]

Since strongman is a relatively recent discipline in the fitness community, nothing is learned about the sport and how they practice. That brings with it the question about whether it can build strong muscle or whether there are more efficient ways to construct muscle and power.

In fact, there aren’t many better ways to develop muscle and strength than through strongman training.

Can Strongman exercise help you gain muscle?

Yes, strongman preparation is most likely one of the most effective approaches to develop lean muscle and stamina.

Unlike bodybuilding, the emphasis is on strength and power rather than cosmetic muscle development.

Competitive strongmen don’t care for their appearance or isolation drills until they can help them with their key raises. Another focus in the dynamic open division is gaining as much weight as possible in order to increase future power. As a consequence, this can offer the impression that strongman training isn’t good for muscle building, but the reverse is real, and nearly everyone may incorporate any kind of strongman training into their routine for positive results.

So, what’s the difference between strongman training and regular barbell training? And who are the people who practice in this manner? How do you incorporate this into your workout schedule, and what workouts are the best?

How Do You Build Real World Strength

How Do You Build Real World Strength

1- Sandbags or Atlas stones

Nothing beats attempting to raise a massive atlas stone or sandbag. Since sand is loose, it is challenging to get a sandbag off the surface. It’s difficult to describe unless you’ve done it yourself.

While lifting it off the floor is a total nightmare, this is its selling point. It will significantly improve your overall lifting capacity. It would also improve the grip ability.

After that, you have three options: load it into something, flick it over your back, or do laps with it. It’s a very flexible piece of equipment that’s still very simple to get, which is why it’s at the top of this list.

2- Yoke and Farmers Walk

While the farmer’s walk and yoke are very different, they also require picking up large items and running as quickly as possible with them, so they were grouped together.

Both are excellent for cultivating sturdy legs and strengthening stabilizing muscles. Personally, I’ve discovered that the yoke excels at reaching legs and core stabilizers, while the farmers excel at hitting pits, back, and cultivating a monster hard grasp.

Not to mention that these movements are excellent for increasing mobility and stamina.

If you’re lucky enough to have farmers’ handles or a yoke at your gym, I strongly suggest checking them out. Again, leave the light at first and do the homework on how to do the gestures correctly. Yoke, in particular, may be challenging at first, but it is well worth the effort if you are able to persevere.

3- Log Press

I’ve discovered that people either love or despise overhead pressing with a log. Personally, I adore it. It seems much more normal to me than a traditional barbell.
Furthermore, this exercise may target a variety of muscles in two regions.

Getting the log off the floor and into place to be pressed, often known as the log press’s ‘safe’ process. For good cause, certain people struggle with this part of the lift rather than the direct overhead press.

To get this thing going, you’ll need to use a lot of chest, legs, sides, and lats, particularly at heavier weights. In reality, if you’re slow in these places and fail to get the log up, you’ll be totally exhausted by the time you’re ready to push.

Don’t be shocked if you ache in places you didn’t realize occurred the next day following a log press workout.

Strongman vs Powerlifting for Body Building

Let me state unequivocally that there is nothing wrong with either form of weight lifting, and experimenting with different styles to meet your specific objectives is highly encouraged.

On the surface, powerlifting and strongman seem to be somewhat close since they both include the three main lifts – deadlift, squat, and bench press – and they both rely on improving explosive power.

However, this is when the resemblance stops. Although all types of weightlifting entail preparing for strength in the deadlift, powerlifting is solely based on the 1RM (One Rep Total), while the strongman will have to perform max reps in 1 minute at a match and therefore will concentrate on endurance training as well as power training.

Straps are often permitted for deadlifts during strongman, and the guidelines are less oriented toward the shape. The key goal is to increase weight.

In a strongman, the deadlift may be performed in a variety of ways. It won’t all be done with a traditional barbell and plates. It may be a barbell filled with massive tires or rocks, a thick axel bar, or even a loaded motorcycle!.

I believe you get the idea here; the focus is on developing general strength and power and being able to adapt it to all types of lifting, rendering it more practical.
Because of the simplicity of this lifting form, as well as the fact that strongmen strive for stamina as well as strength, it can be claimed that this type of exercise is a more practical way to build and improve muscle.

Who Should and Who Should Not Train For Strongman

How Do You Build Real World Strength

When viewing strongman on TV, it’s safe to assume that this lifestyle and training style is pretty intense and dangerous. And you’d be right!

But, if you look at the world’s elite competitors, would you name any competitor who practices at a world-class standard and does not lead an extreme lifestyle?
You’re still keeping an eye on the open range, which includes those weighing more than 105kg. This ensures you’re basically having the largest individuals in the country, and all of them have to bulk up to play at this stage.

But does this imply that you would learn and live in this manner in order to perform strongman training?

No way, no how!

If you choose to become tougher, fitter, more functional, or develop more strength, strongman training has a position in your routine.

Finally, strongman fitness has another advantage. It’s more practical. Bicep curls will increase the size and strength of the muscles, however, they will become conditioned to a bar. This puts you at risk of injury if you want to use your biceps for anything other than twists.

If you incorporate a lot of strongman training into your workout, you’ll certainly find that your arms tend to grow stronger even if you don’t perform a single curl.

What Muscles Does a Strongman Train and Develop? And Where Do I Begin? 

As previously said, a strongman is more than about exercising one or two muscle groups; it is about getting overall power in all regions. As a result, a large number of muscles would be exercised across the whole body, from your fingertips to your toes.

Focusing on the four major lifts, Deadlift, Squat, Overhead Press, and Bench Press, as well as all variants of these lifts, is a decent place to start. The more compound gestures you are able to do, the stronger.

For eg, the front squat is a perfect improvement on the traditional squat since it requires more core flexibility and has a lot of carryover to other strongman movements.

As a result, nearly any strongman sport includes some kind of pulling or rowing, as well as some form of overhead push, so having a strong back and shoulders is critical.

There would almost definitely be a lot of picking and shifting things off the floor, whether it’s a brick, a sandbag, or a yoke, so developing solid legs in the form of stabilization and pushing strength will be critical.

Leg days can no longer be skipped.

What Are Reps and Sets? And How Do Strongmen Usually Train? 

How Do You Build Real World Strength

This can range from individual to person because no two individuals can train in the same manner at higher levels.

A traditional strongman, on the other hand, would be practicing for various activities leading up to a tournament.

So, if a strongman thinks there would be a log press for full, he will prep for it by targeting shoulders with plenty of log press preparation at high reps.

Then, to maximize shoulder development and any muscles in adjacent fields, assistance exercises may include incline bench press and other means of pressing.

Triceps are essential in the press, so skull crushers and close grip bench press can be used as well.

You get the picture.

Sets and reps can be kept on the low hand, with longer rest times in sets, based on the movement. This is particularly true if you are new to the movements and the movements have a maxing effect on the Central Nervous System.

This will, of course, change based on who you are and how you train.
If you picture strongman activities as something identical to hard squats and deadlifts in nature, you’ll have a clearer understanding of how to approach the moves based on how you manage these heavy compound movements.


How do strongmen get so strong?

Strongmen practice with a variety of instruments to enable them to develop strength from all angles of the body. As opposed to traditional raises, equipment such as the yoke, Atlas blocks, axle, and log demand more effort from the heart and grasp.

How can I increase my superhuman strength?

  • Depth Bounces – 10 jumps from a box 3-5 feet long.
  • Push-Ups with Claps – 10
  • Hops on one leg – ten.
  • Throws with a med ball – 8
  • 20-yard power skips
  • The distance between the bounds is 20 yards.
  • 8 medicine ball slams
  • 10 hurdle hops per foot.
  • 20 seconds on the jump rope.

Which exercise best builds strength?

Focus on muscle-strengthening workouts like dumbbells, resistance bands, resistance machines, and bodyweight exercises like push-ups, squats, and lunges. Another factor to bear in mind is that your frequent exercises can engage all of your big muscles.


Whatever your fitness level, chances are you might incorporate any kind of strongman training into your workouts and routine.

A perfect way to start is to incorporate 1 strongman exercise into your exercises or substitute a current exercise with a strongman exercise.

For eg, if you’re working on your shoulders, you might substitute the log press for the overhead barbell press.

Alternatively, incorporating farmer’s walks or yoke into your routines would have a positive impact on your deadlifts and squats.

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