Unlike our friend the Batman in Part 1 of this article , Superman truly has super powers and is an alien to planet Earth. His strength, speed, vision, hearing, invulnerability are all super human.
Superman Workout
Oh, and he also can also fly. Having his planet and race destroyed, it is his mission to adopt the family of the human race and protect planet earth from villainous enemies and super powers man cannot handle.
Clark Kent is Superman’s secret identity. Clark is a small town boy who begins to develop his super human powers at an early age. He disguises himself as a journalist and is generally a quiet and reserved man. That is, until he sneaks off into a phone booth and becomes the Superman.
Superman’s greatest benefit is the ability of flight. He clearly spends no time walking, running or jogging to stay in shape. His natural born powers present a great deal of capabilities to him but who doesn’t love to lift?
Warm up
Even the son of Krypton needs to get the blood flowing prior to high intensity lifting to prevent a possible superhuman super injury.
Tennis or Lacrosse Ball Mobility
For this warm up you will be rolling around on a tennis or lacrosse ball. This is a myofascial release technique that will release trigger points and adhesion's within the muscle and myofascial tissues. Think of it as a self-massage.
Hamstring rolling on box – 1 minute each side
Grab a tennis or lacrosse ball place it on top of a box or chair. Sit on top of the ball and roll up down and all around the back of your thigh spending additional time on any sore spots.
Quadriceps and hip flexor complex rolling – 1 minute each side
Begin with a tennis or lacrosse ball on a hard floor surface. Lie down on top of the ball and place it on the meaty part of your thigh. Begin by rolling up down and all around the front of your thigh from your knee to your hip.
Chest and Shoulder Rolling – 1 minute each side
Stand near a wall with a hard surface. Place the ball onto the front of your shoulder and press it into the wall. Begin by rolling side to side up and down on the front of your chest and shoulder.
Upper back and traps – 1 minute each side
Stand near a wall with a hard surface. Place a ball on your upper back in the soft tissues where you would get a massage. Lean up against a wall and roll up down and all around in the upper back.
Workout
After completing your warm up it is time to get to work! For this workout you will be running the superhero 5X5 for massive strength gains. The idea is to start with a weight you can easily handle for 5 reps. Add weight then do another warm up set of 5. Then load the bar with the heaviest weight you can handle for 5 reps and complete 3 successful sets.
Maintain proper control and form at all times and it is advised you have a spotter on bench press and squats.
The only required equipment is a barbell and a place to bench. If you feel like playing the part even further I recommend some tights and a red cape.
Front Squat
5X5
1. Rest a barbell on the front of your shoulders, with your elbows bent and up to keep the bar in place.
2. Stand straight up with your feet shoulder width apart, placing your weight on your heels.
3. Begin to bend your knees as you lower yourself towards the ground.
4. Stand by straightening your legs keeping your back slightly arched.
5. Repeat for desired reps
Deadlift
5X5
1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically you would use an alternating grip.
2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and you’re back arched and begin driving through the heels to move the weight upward.
3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
4. Lower the bar by bending at the hips and guiding it to the floor.
Bench Press
5X5
1. Load the bar to an appropriate weight for your training.
2. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
3. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
4. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
5. After touching your torso with the bar, extend the elbows to return the bar to the starting position.
This routine will pack on muscle and strength so you will be filling out your Kryptonian armor in no time!
Now that you have two kick ass superhero training routines which should you start with?
Well the funny thing is, Batman and Superman are frequently allies in battles and the best of friends. It is safe to assume they would grab a couple of highly caffeinated drinks and smash the iron from time to time.
The most optimal way to become a superhero is to do each of these routines on alternating days with one day of rest in between workouts. For example, start with Batman on Monday, rest Tuesday, Superman Wednesday, rest Thursday, Batman Friday, rest Saturday & Sunday, Superman Monday and so on and so for.
It does not matter the day you start with or the days your exercise. Simply ensure that you have 1 day of recovery between workouts with 2 days off for every 5 days.
Have fun and welcome to SuperGains!