How to Get Strong, Fast, and Ripped Like a Superhero
I’m incredibly excited to write this blog post—because writing it means that I finally get to tell you all about the new program I’ve been working on.
That program, as many of you know, is called the SUPER HERO Workout
Or, to quote the tagline, a body that can fight crime, thwart evil, and save the world (while looking AWESOME).
The SUPER HERO Workout is a 12-week program that will help you get stronger, add muscle, and burn fat, all with an athletic flair. Having that type of body is not just attractive… it’s also trendy.
Hey, hear me out. You see, muscle is making a comeback. It’s sort of back in vogue. Oh, sure, I don’t think bodybuilders will become the seasons newest accessory, but there is a definite shift in the public mind when it comes to muscle.
Like most trends, it all stars in Hollywood. The stars playing SUPER HEROES in film have gotten enormous amounts of media attention or their bodies.
What is it about the appearance of Hugh Jackman, Ryan Reynolds, or Chris Evans that gains so much attention? It’s not like people haven’t seen a leading role in shape before. But this is different.
There is a certain aesthetic that demands this kind of attention.
Women are no different.
Jessica Biel’s turn as a vampire hunting beautiful bad-ass in Blade required the hallmark body of a SUPER HERO. Scarlett Johansson achieved the “look” for her role as Black Widow in Iron Man 2. And, not surprisingly, after each of these films, these women were discussed more for the shape they were in than for the parts they played.
Even though the appearance of men and women is radically different, there is a certain “look” that a body needs to have to portray a Hero who can kick-ass and save the day.
It starts with a body that is lean, dense, and powerfully athletic looking.
The “look” is comprised of strong, sexy shoulders and a wide back that compliments a lean waist, and streamlined but powerful looking arms. And there is a level of muscularity that is above average, and even obvious in clothing.
But even the muscle is different. It’s not awkward or out of place. This physique always looks good in clothes, whether in a suit or civvies, and rather than coming off as awkward and bulky.
When you have the SUPER HERO body, you can don a comfortable-fitting shirt and everyone will know that they’re in great shape without looking like a show-off or a meathead. Or, if you prefer, dress your physique down and maintain your carefully guarded secret identity.
To the uninformed, the SUPER HERO‘s exterior can be either immediately impressive, or completely unassuming (depending on wardrobe)—but always has a secret reserve of strength—the HERO is stronger and more powerful than most people that outweigh them by 20 or 30 pounds.
This is evident in the gym, a flag football game, or in the event of an emergency that calls upon physical prowess. For women, it’s evident in the way you never need a man’s help, or how your husband asks YOU to open pickle jars ;)
Lastly, the body LOOKS as great as it performs. It’s the type of body that peers view with jealously and prospective hook-ups stare at with longing. He—or she—who possesses the powerful SUPER HERO body looks more like a (ahem) Roman statue, fitness model or an Olympic athlete than like a giant mass of muscle.
These are the true hallmarks of a physique that is inspired by HEROES; a physique that looks like it could have jumped right from the pages of a comic book—and it is from those books that we have drawn inspiration for the various phases of this training program.
The best way to start this is probably with the classic line, “it’s kind of a funny story…” Well, in fact, it’s two stories that happen to be startlingly similar.
Growing up, we (that is, both of your humble authors) loved comics, and the heroes in them. In fact, we probably enjoyed them more than most other young boys, simply because of location. Living in New York and reading comics, it’s hard NOT to picture yourself IN them. Whether you call it “Gotham” or “Metropolis” or “Star City” – the fact is that NYC serves as the backdrop for nearly every major comic book character in the world.
Like most young boys, we both wished we could BE the SUPER HEROES from the comic books; the next best thing would be to look like them. As we got older and went through our respective physique transformations, both each of us was able to draw constant inspiration from the bodies of the HEROES we admired.
Years later, SUPER HERO movies began to be popular, and since that time we’ve been able to draw a lot of professional inspiration from the transformations that actors have undergone to achieve “the look.”
And in some cases, we’ve been able to be a part of it.
It just so happens that ONE of your authors (Mr. Matt McGorry) has trained a number of actors for films, including a few SUPER HERO films.
Roman, on the other hand, has trained models who have gone on to serve as the body-image model for CGI characters in video games.
All of which is to say—that the decision to write the SUPER HERO Workout came very easily to us, because we have first-hand experience building real super heroes. Add in our geeky love of the subject matter, as well as our complete expertise with regard to training every type of person… this was a match made in heaven.
Because, the truth is, we KNOW.
Add to that the frequency with which we get questions like the following:
…and it’s not hard to see why we thought there was a need for a program like this—especially when we’re sitting on the answers!
As mentioned, you won’t just look the part of a SUPER HERO. Because of the structure, at the end of the program… you’ll be able to perform like one. So get ready—because in just 12 short weeks, you’re going to have to stop yourself from fighting crime in your underwear.
Complex A – Barbell Complex for 4×6
Set Up: Perform A1, A2, A3 and A4 are sequentially, with NO rest between them; do not even set the barbell down between exercises. Each exercise is to be performed for 6 reps. After A4, rest 120 second and repeat. Select a weight that makes your weakest exercise challenging, but allows you to complete all reps on that exercise.
Recommended Starting Weights:
Men – 115-135 pounds
Women – 45-65 pounds
A1) Hack Squat (heels elevated)
A2) Push Press
A3) Bent Over Row (overhand grip)
A4) Barbell RDL
Perform this complex a total of 4 times; after your fourth one, rest 3-4 minutes and proceed to Complex B.
I’m sorry I can’t reveal the rest of the workout, but give this a shot this week, and I KNOW you’ll pick up the program and get access to not only this workout, but all 24 of them!
But, we have to get up to 100, or no dice! Have at it!