The primary time Robert Oberst rambled right into a strongman-focused health club, he knew immediately what he was born to do. At 6 ft, 8 inches tall and nicely over 350 muscular kilos, he could have been the final to understand what everybody round him already knew.
“A buddy of mine was an novice strongman who was simply obsessive about the game,” Oberst recollects of that fateful day in 2012. “He saved begging me to come back strive it. So lastly, I did, and the primary time I ever touched the log, I broke the novice world file for the log press.”
A promising begin, however Oberst quickly skilled his first thrashing at an actual strongman competitors. “I received my ass handed to me, however I had a lot enjoyable,” he chuckles. “I used to be hooked.”
What he wasn’t so eager on was dropping. “The competitor in me is simply not prepared to suck at one thing,” he says. “As quickly as I left that first contest, I began coaching onerous and turned professional lower than six months later.”
Practically a decade later, he has turn out to be a daily presence at elite strongman competitions together with the World’s Strongest Man and the Arnold Strongman Traditional. On the 2021 World’s Strongest Man, he is a darkhorse contender who may make a giant shock within the finals, which characteristic two of his finest occasions, the log raise and the keg throw. As he put it in an Instagram put up main as much as the occasion, “It is time to present the world how onerous I have been working.”
Fortunate Quantity Eight
The eighth of 10 kids, Oberst was quick and chubby as a toddler. Between tenth and eleventh grade, although, he grew seven inches whereas working at a summer time camp.
“I bear in mind sitting up at night time in my tent simply rubbing my legs as a result of they harm so dangerous from the rising pains,” he recollects. “After I got here house on the finish of the summer time, my mother simply began crying, ‘Oh God, what occurred to my child?'”
However Oberst did not cease rising. He finally peaking at round 440 after changing into a full-time strongman in 2015.
“I got here all the way down to 360, and now I really feel so significantly better,” he says. “I’ve accomplished two reveals since attending to that new weight, and each have been the perfect performances of my life.”
Oberst’s aim now’s to solidify himself at that 360 stage, and make certain he can keep lean whereas including muscle.
“I do not need any extra weight,” Oberst says. “Individuals concerned in strongman attempt to let you know that the heavier you’re, the extra aggressive you will be. I purchased into that for a short time, however once I received so heavy that I could not take 4 steps with out respiratory onerous, I knew it was the flawed strategy. It isn’t about being as heavy as potential, it is about being as robust as potential. There is a massive distinction.
Slicing Down from 20,000 Energy a Day
To spearhead his transformation, Oberst radically modified his strongman food plan, slicing again from a peak of 20,000 energy per day—significantly—to “simply” 5,000-6,000.
“I depend carbs precisely,” he says. “I work with a nutritionist who has given me a really rigorous six-meals-per-day meal plan. Three of the meals are whey protein shakes with a banana. My massive meal of the day is 10 ounces of rooster with a cup of rice within the afternoon. I can even have 12 ounces of lean meat with some carbs for dinner. It isn’t flashy, but it surely works.”
His food plan, actually, appears to be like lots like what a physique athlete would observe. However Oberst says he would not thoughts.
“I work out with extraordinarily heavy weights and better endurance, however on the similar time I eat like a bodybuilder,” he says. “After I first minimize down my energy, my physique was screaming for pizza and all that high-calorie stuff. However as soon as my system adjusted, the clear food plan gave me extra energy and vitality than I’ve ever felt.”
To help his brutal coaching, Oberst additionally takes numerous dietary supplements along with his common whey protein, together with L-glutamine, BCAAs, a liver-cleansing complement, and a pre-workout.
Severe Power By means of Excessive Reps?
Oberst’s coaching week spans three considerably predictable days: an upper-body day, a deadlift-focused day, and a squat-focused day. In these exercises, he is not afraid to make use of bodybuilding rep ranges of 12 or greater, or chase an arm pump on strikes like preacher curls or triceps push-downs.
Why? Nicely, strongman coaching would not simply hit massive muscle groups, it hits all muscle groups—and all of the slow-twitch and fast-twitch fibers making up all these muscle groups. Oberst says a well-rounded strategy together with some practical bodybuilding helps maintain him balanced and wholesome.
Robert Oberst’s Jacked Strongman Higher-Physique Exercise
3 units, 4 reps (relaxation 2 min.)
2 units, 20 reps (relaxation 2 min.)
4 units, 15, 20, 20, 15 reps (relaxation 90 sec.)
Carry out the workouts so as with as little relaxation as potential between actions and 30 sec. of relaxation between rounds.
3 units, 15 reps (relaxation 30 sec.)
Weekends are for Strongman
On Sundays, all of the efforts of the earlier week culminate in an epic six-hour exercise. There’s Oberst, surrounded by the instruments of his brute-force commerce, performing one occasion after one other for hours on finish. From the enduring atlas stones to the farmer’s stroll, he does all of them.
“Doing this exercise as soon as per week makes the precise contests appear straightforward as compared,” he says. “I work as much as an excellent weight over numerous units for my fundamental raise. As soon as I rise up to about 80 p.c of my one-rep max, I am going to do 2-3 units there, then I am going to come again down for a number of back-off units. I relaxation generously, however I do a disgusting variety of reps.”
No, it is not how everybody else trains, but it surely’s onerous to argue with Oberst’s outcomes.
“Every part has come collectively so shortly for me due to the best way I prepare,” he says. “At first, individuals have been like, ‘Man, it is ridiculous to do all these reps.’ Then a 12 months or two into it, everybody was like, ‘Oh wow, inform me extra about what you are doing.'”