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-   -   Mariusz Pudzianowski Strongman Training Workout (http://www.muscleandbrawn.com/forum/showthread.php?t=5001)

BendtheBar 12-30-2010 05:17 PM

Mariusz Pudzianowski Strongman Training Workout
 
Just added this to the site. It's not a complete workout, but interesting:

Mariusz Pudzianowski Strongman Training Workout | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Trevor Lane 12-30-2010 07:32 PM

What could possibly be missing :confused:

Jesus. Volume, volume, volume seems to be his motto.

BendtheBar 12-30-2010 10:26 PM

8 warmup sets on squats. That must be a 3 hour workout.

Trevor Lane 12-30-2010 10:32 PM

The dude's gotta be spending 6+ hours training, like it's his job or something :)

BendtheBar 12-30-2010 10:33 PM

I would like to see his eating schedule.

Trevor Lane 12-30-2010 10:59 PM

Quote:

Originally Posted by BendtheBar (Post 102491)
I would like to see his eating schedule.

He claims that his diet is basically large breakfast of eggs & bacon or sausage, shake and chocolate bars PWO, a chicken or 2 for lunch, another PWO meal, then a "traditional Polish" dinner for 3.

Abaddon 12-30-2010 11:13 PM

That guy's incredible! And his body is also naturally attainable, IMO.
Just, make sure you're financially secure. Don't need some pesky job getting in the way of training and eating...

Kyle Aaron 12-31-2010 12:02 AM

Quote:

Originally Posted by Abaddon (Post 102499)
That guy's incredible! And his body is also naturally attainable, IMO.

Doubt it.

This study establishes that the highest lean body mass measured in non-drug users tops out at a certain level, getting beyond that takes drugs. (They got a higher level for pre-roid era bodybuilders, but weights are often exaggerated, and bodyfat was just estimated from photos.)

You may know of BMI, body mass index, which is Mass / Height x height. Well, take the fat away and you're left with the fat-free mass, with the same formula you get the FFMI. FFMI of more than 25 doesn't seem to be possible without drugs.

FFMI = lean mass / height x height
Lean mass = FFMI x height x height

Anyway, the guy is 1.86m tall. Given a max FFMI of 25, we get,
Max lean mass = 25 x 1.86 x 1.86 = 86.5kg = 191lbs

His weight is given as 142kg (313lbs). So if he had lean mass 191lbs, then he would be (313-191)/313 = 39% bodyfat. I don't think so.

He's more like 15% depending on the season. So he's ~266lbs (120kg) of lean mass. He has 60-70lbs more lean mass than he could attain naturally. FFMI of 34-35. No way he's natural.

BendtheBar 12-31-2010 12:07 AM

Casey Butt studied 300 natural champions from the last 60 years.

Determining Natural Bodybuilding Potential

If you are genetically gifted and big-boned, at 6% bodyfat (listed as competition weight below) you can hope to achieve:

Quote:

Height, 66 inches = 166.4 lean body mass potential. Competition weight = 177.0 pounds

Height, 67 inches = 170.2 lean body mass potential. Competition weight = 181.1 pounds

Height, 68 inches = 174.0 lean body mass potential. Competition weight = 185.1 pounds

Height, 69 inches = 177.9 lean body mass potential. Competition weight = 189.3 pounds

Height, 70 inches = 181.8 lean body mass potential. Competition weight = 193.4 pounds

Height, 71 inches = 185.7 lean body mass potential. Competition weight = 197.6 pounds

Height, 72 inches = 189.6 lean body mass potential. Competition weight = 201.7 pounds

Height, 73 inches = 193.6 lean body mass potential. Competition weight = 206.0 pounds

Height, 74 inches = 197.6 lean body mass potential. Competition weight = 210.2 pounds

Height, 75 inches = 201.6 lean body mass potential. Competition weight = 214.5 pounds

Height, 76 inches = 205.6 lean body mass potential. Competition weight = 218.7 pounds
I myself have profiled most major natural bodybuilders in the modern era and I found these numbers to be spot on.

Exceeding these numbers by more than a pound or two would make you one of the greatest naturals ever.

By Casey's study, Mariusz would have about a max natural lean body mass of 193.6 pounds. This is right in line with Kyle's study. Bone size can cause very minor variances.

Abaddon 12-31-2010 12:12 AM

Well my understanding of the BMI is it's highly dubious and prone to inaccuracy.
So any further extrapolation with that as it's basis is going to be even more inaccurate.

FOR INSTANCE: the measurements you've given accurately describe me, in my present state. Even the bodyfat % I'd say is pretty much where I'm at - @ 6foot 3inches and 142 kilos.

If I were to take the rest of your calculations as wholly accurate (and please correct me if I'm mis-reading) that would mean that the muscle mass I have now - after 9 months of fairly half-assed training - is pretty much the most I'm likely to achieve.


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