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Home Sport-Specific Celebrity Pro Athlete Workouts Mariusz Pudzianowski Workout

Mariusz Pudzianowski Workout

Mariusz Pudzianowski Workout

At 6’1”, and 310 lbs. of solid muscle, Mariusz Pudzianowski is perhaps the most famous strongman in the world. A former five-time World’s Strongest Man title holder, Pudzianowski is now a mixed martial arts trainer. In the peak of his strongman career, Pudzianowski trained incessantly and ate like a beast in order to maintain his strength and physique. Let’s see how he did it.

In order to build as much muscle as possible, Pudzianowski trained twice a day when vying for the Strongman titles. The Polish phenom utilized a training strategy known as pyramiding when completing the standing military press. In pyramiding, the weight trainer gradually raises weights while progressing in sets, but still keeping the reps the same - so as to push themselves a lot harder. After completing seven 60-100 kg warmup sets of standing military press, Pudzianowski would complete pyramid sets for 4-5 reps each, beginning by lifting 110 kg, then 120, 130, and finally 140 kg. In the standing military press, the strongman would stack weight plates onto a barbell, and spread his feet at shoulder width to prepare. He would then grasp the barbell from the floor with an overhand grip and position the bar under his chin by the front of his neck. Pressing the bar upwards and extending his arms, Pudzianowski would lift the bar back down to his neck, then repeat the motion. This exercise isolates the shoulders - specifically the anterior deltoids - and allows Pudzianowski to tire his shoulders until muscle exhaustion is reached without having to work the chest at all.






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Although strongman and powerlifting competitions are entirely different, powerlifting workouts are essential and strategic for anyone looking to build muscle. Pudzianowski utilized the barbell squat to train his lower back and quadriceps. In the barbell squat, Pudzianowski would stack weights on a barbell resting on a rack and spread his feet about shoulder width apart in front of the bar. He’d then stand under the bar, positioning it to rest on his shoulders behind his head, and remain standing. To squat, Pudzianowski would bend his knees forward while keeping his back straight. He’d bend until his thighs would be about parallel to the floor, then the athlete would explode upwards. The squat is utilized by many weight trainers due to the vast amount of strength and stabilization it provides. Though viewed mainly as a lower body exercise, the squat works the core for stabilization, and the lower back. Having a strong upper and lower body is extremely important for the ripped Pudzianowski due to the complete body strength that he had to put into his strongman events.




Mariusz Pudzianoski is one of the strongest men to ever walk this earth. Look at his powerful size and
strength he needs to lift up that tire. 


As a strongman, people were always wondering what Pudzianowski ate to fuel his massive muscular gains. Surprisingly, or maybe not so surprisingly, the strongman didn’t seem to restrict himself. Though his main concern was to get protein at every meal possible, Pudzianowski gained his fuel from a lot of other sources, too. When training, he would eat ten eggs for breakfast along with two to three pounds of bacon. Between his workouts and his meals, Pudzianowski claimed to eat candy bars for energy. His lunch consisted of Polish staples such as pork chops, sauerkraut, and potatoes. To supplement his workouts, he would ingest magnesium, creatine, protein shakes, and amino acids. His dinner consisted of many meats ranging from pork chops, to steak, and to bacon again - along with sauerkraut and potatoes. After his nighttime workout, the strongman ate protein shakes and chocolate bars before drifting off to sleep. But it’s not over yet. Pudzianowski would actually wake himself up at 3 or 4 A.M. to consume more chocolate, and then hit the hay until morning. 


In the video below, you can see Pudzianowski performing squats and various other exercises. he even performs some of these without his shirt, so the camera can really capture his bulging muscles. You’d think that from all the food this guy eats, he’d at least have some body fat. On the contrary, this Polish strongman is as lean and ripped as it gets.










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Date Published : 2012-07-23 15:30:12
Written By : Scott Wordsman

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