Would you train like a Strongman?

Those who train in fitness will inevitably find the endless variety of exercises and methods overwhelming, but are they familiar with strongman?

Although strongman-style training is not the only form of training that will help you achieve your fitness goals, it is definitely powerful for building strength, muscle, and definition.

There is no longer just a choice between cardio and weights; now, with the rise of CrossFit-based box gyms, there are more options.

The major investment in more resistance-training equipment, such as prowlers, barrels, tires, and battle ropes, allows everyone to train like a strongman.

The average gym-goer can now do it, leaving the elliptical aside to start flipping tires and pushing a prowler that weighs twice as much. But how will this affect strength, muscle development, and weight loss?

Definitely gaining strength

Strongman training was first put to the test in a study comparing this type of program with a traditional strength program.

The study, conducted over 7 weeks, measured body composition, strength, power, and speed. The result was that all performance measures improved by up to 7% in both groups, particularly the 1RM in the bent-over row, squat, and deadlift.

However, it is important to note that this could simply be due to the change in stimulus for the participants, as this variation also prompts the body to adapt and produce progress.

Change forces the creation of new neural pathways, allowing for greater strength gains.

So, the next time the sun comes out, you might consider setting aside squats or deadlifts for a while and picking up two heavy weights to perform the farmer’s walk.

 

Building muscle with strongman

Secondly, is it effective for building muscle?

• To build muscle, the muscle in question must remain under tension for a long period of time.
• Hypertrophy-based programs generally contain sets lasting up to 30–45 seconds, which is very similar to most strongman events, in which participants train under heavy loads for 30–60 seconds.

The second important factor in building muscle is not the training itself, but recovery; a muscle will not grow if it does not recover.

Research has found that after a sled-dragging session completed with 75% of body weight, participants experienced significant increases in blood lactate and testosterone.

This increase in testosterone was still present at the 24-hour recovery mark; in this scenario, which is similar to other demanding strongman exercises, it indicates a rebound effect that aids recovery.

So, the answer is YES, but the only drawback of this type of training for hypertrophy would be the inability to target specific muscle groups.

How to lose weight with strongman

Over the years, there has been an increase in high-intensity interval training (HIIT) among all athletes.

These sessions are commonly performed on a stationary bike or elliptical, but combining HIIT with resistance equipment such as a prowler, sled, barrel, or tires could increase calorie burn even further.

You would not only burn calories by rapidly raising and lowering your heart rate, but you would also use other metabolic pathways.

As strongman training would help you with hypertrophy, it would also develop functional muscle with less fat.

This type of exercise produces higher levels of blood lactate, releasing a large amount of growth hormone, which stimulates fat burning.