The Bowser Workout

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Character Spotlight: Bowser
The Bowser Workout

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Bowser,_Super_Mario_64_DS

 

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Bowser’s a big boy, alright.  He’s not “ripped” or “shredded,” like some Tanks (looking at you, Duke).  He’s just big, heavy, and strong.  A good real-world analog for him would be some world’s strongest man competitors, or some heavyweight MMA fighters.  As such, we’re going to be looking at big compound lifts, putting up heavy weight, and generally turning you into a beast.  If you’re not sure how to do an exercise, just click on it, it will link you to the appropriate video walk through.  Enjoy!

 

Required Equipment
(images will link to Amazon for ease of use in buying, and supporting the blog!)
Sand BagduffleSee the Kratos Workout for a tutorial on how to make one of these yourself for cheap!

Pull Up Barpullupbar

Yep, the old standby.  Accept no substitute!

Weighted BackpackbackpackYou can use sandbags OR plates from your adjustable dumbbells for this sucker. DumbbellsdumbbellsDon’t buy these online, the shipping costs will kill you.  I prefer an adjustable set, but you can just get static weight dumbbells if you don’t feel like switching plates.
Hand GrippersgripperDo buy these online, I swear by Captains of Crush grippers.
Accept no substitutes!  Start at a low level (probably Sport or Trainer) and work your way up!

The Workout

Strength A:

5×5 Front Squats (Sandbag)
5×5 Weighted Push Ups (Backback)
5×5 One-Armed Rows (Dumbbell)

Strength B:

5×5 Deadlifts (Sandbag)
5×5 Weighted Pull Ups (Backpack)
5×5 Overhead Presses (Dumbbells)

Strength C:

5×5 Front Squats (Sandbag)
5×5 Weighted Push Ups (Backpack)
5×5 Weighted Pull Ups (Backpack)

Strength Workout Notes: 

Pretty simple format!  Only three exercises per workout, with a full day of rest between.   This is a variation on the iconic “5×5 Stronglifts” workout regimen, with my own little tweeks and alterations. If you’ve never lifted before, start at a low weight for each exercise.  Feel free to do chair-assisted pull ups and kneeling push ups to start, and work your way up to weights.Perform these exercises on their own, DO NOT perform them in a circuit.  Do all your deadlifts, then all your pull ups, then all your presses, etc.  You should increase the weight on your exercises across the board by five pounds every week!  As such, starting low and working your way up is going to increase pretty quickly anyway.  If you’re feeling comfortable, feel free to up yourself by five pounds every workout, even.  You’re going to get very strong, very quickly.

Grip Workout:

5×10 Grips on warm-up gripper.
5×5 Grips on “Working” gripper
5×5 Grips on “Goal” Gripper
5×50 Ft. Farmers Walks (Dumbbells)
5×10 Second Towel Hangs (Backpack)

Grip Workout Notes: 

When starting with the grippers, you only need one.  Your “warm-up” gripper can be a stress ball, or a ball of paper, even.  From there, you move on to your “working” gripper, which should be one you can close relatively easily, but is difficult to get a full 5×5 set on.  Once that gets easy, it’s time to start adding in the 5×5 sets on the “goal” gripper, the next level up.  Farmers walks can increase by 5 lbs each hand every week, just like the strength workouts.  Towel hangs you can start chair-asissted, work your way up to bodyweight, and then start adding 5 lbs a week as well.

Schedule:

Day1: Strength A
Day 2: Grip Workout
Day 3: Strength B
Day 4: Rest
Day 5: Strength C
Day 6: Grip Workout
Day 6: Rest

Remember to get lots of sleep during this regimen.  Also, if you want to get big, you have to eat big.  Check out The Big Guy Diet for tips on that.  Listen to your body, and don’t injure yourself.  Start at low weights, seriously.  There’s plenty of time to progress.  If you overdo it and skip a workout, or injure yourself, you’re only hurting yourself.  It’s better to hold back your progression by a week or two than it is to put yourself out of commission for however long it takes you to recuperate.

 

I’ll see you again tomorrow with a video post!  Until then remember to live boldly, change the world, and continue to be awesome!

 

Dan “DaRatmastah” Wallace

 

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  1. Pingback: Character Spotlight: Bowser | Be a Game Character

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