UNLEASH YOUR INNER BARBARIAN

Conan the Barbarian ...... the very word conjures an image of muscular perfection, athleticism and male virility. Conan has been acted by two seriously built and ripped men, Arnold Schwarzenegger and Jason Mormoa ( who also acted the part of Khal Drogo in Game of Thrones). 

 

 

The thing about Conan's body is that it combines a highly developed and defined physique with athleticism and cardiovascular endurance (try swinging a 10 pound sword at 100 people!). This kind of body requires not only an intense and highly specific training, but also a clean and protein rich diet.

I have been researching the various workouts used by high performance athletes to build and maintain muscle mass and definition without sacrificing flexibility and agility.  In this article, you will find a workout designed to build you into a high performance behemoth like our man Conan.

The workout is meant to be performed 3 days a week with about 25% of your body weight or as much as you can handle without sacrificing good form. The remainder of the week should be devoted to rest and recovery. This is because if performed properly, each workout will break down your muscles to the point of growth. Rest for about 2 mins between sets so that you can push each set to the maximum. Try keeping each workout within 90 mins so as to reduce the probability of overtraining. You will notice that I included 30 mins of cardio; this will help build your heart and give you the cardiovascular endurance required to actually use the body you have built effectively.

Day 1: Monday

30 mins of Cardio

25 pull ups

Seated Military pulls   4x10

Squats                            4x10 

Dumbell Bench press   4x10

50 Ab Crunches

25 Pull ups                    4x10

50 Pushups

Day 2: Wednesday

30 mins

Lat Pulldowns ( various grips)   4x10

Rope pushdowns                          4x10

Bulgarian Split Squats                 4x10

Barbell shrugs                              4x10

50 Ab Crunches   

100 pushups

Day 3: Friday

25 Pull Ups

Dumbell Flyes                     4x10

Barbell bent over rows        4x10

Deadlifts                              4x10

25 Box Jumps

Barbell Bench press            4x 10

Increase your weights with each workout; as a rule of thumb I normally start a workout from the weight level where I stopped at the last workout. this keeps my muscles challenged and growing. Make sure you fuel your body with good clean food before and after working out. Failure to eat before working out could lead to loss of strength and even fainting. 

cHEERS

Cheers,