Watching shows like ESPN’s World’s Strongest Man doesn’t have to seem like mindless viewing. You can actually integrate some of the moves you see these brutes doing into your own workouts. For example, try mimicking the Hercules Hold (where a competitor prevents two stone pillars from tearing his arms off by resisting them with chain handles) with a cable crossover machine. Attach handles to the bottom pulleys and lift them straight out from your sides. Hold for 30 to 60 seconds. Do two or three sets.
Also try the Farmer’s Walk. Pick up the heaviest dumbbells you can carry and walk around the gym with them. This really works your core, grip, and traps. Do two to three sets of 30 to 60 seconds each.
Jason Ferruggia is an MF adviser and the owner of musclegainingsecrets.com.