Last updated on September 21st, 2022 at 09:32 am
Brandon just finished training like Tom Hardy for a week.
And we also just had a request to see some more villains.
So, how I landed on Bane is beginning to make sense, right?
We’ve already obviously seen Batman, and last week we say Poison Ivy (another Batman nemesis), and also Superman’s nemesis Doomsday for our intro to villain week.
But now it’s time to bring in the backbreaker.
We’re going to need to get BIG for this one.
Bane Stats:
Height: 6’2 (6’8 with Venom)
Weight: 225 lbs (350 with Venom)
Real Name: Dorrance (First Name Unknown)
Powers: Yes
Bane with his Venom is one of the tallest characters we’ve seen.
Although coming after Doomsday he doesn’t seem THAT tall…
Vegeta tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, but Damian Wayne (Robin) is only an inch taller. Goku isn’t that tall either, though, standing only 5’7.
One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman at 6’3, and Captain America, Scorpion and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos and King right there with them at 6’7, and Deathstroke right below at 6’5.
And, of course, Hulk is up there with Thor, Kratos, Thanos and Cyborg, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday recently came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Bane Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Bane may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
THE BANE PORTION:
As I said before, “Bane may get something specifically different.”.
Well, that’s not completely true, but I also want to mention something that is really important for those of you who are looking to put on Bane-like mass.
In order to gain weight you’re going to need to eat over your caloric maintenance level.
You need to eat MORE!
It’s important to also get enough protein daily (which we’ve mentioned), so counting macronutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like Bane would!!!
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Bane Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Bane’s, powers and/or abilities.
We’re going to start off with Bane’s Wikipedia page for more information.
They tell us this about Bane’s enhanced powers:
Bane is tortured by a monstrous, terrifying bat creature that appears in his dreams, thus giving him an intense fear of bats. He ultimately established himself as the “king” of Peña Duro prison and became known as Bane. The prison’s controllers took note and eventually forced him to become a test subject for a mysterious drug known as Venom, which had killed all other subjects. The Peña Duro prison Venom experiment nearly killed Bane at first, but he survived and found that the drug vastly increases his physical strength, although he needs to take it every 12 hours (via a system of tubes pumped directly into his brain) or he will suffer debilitating side-effects.
Am I the only one who finds it ironic that Bane, played by Tom Hardy, utilized Venom to become HUGE, and now Tom Hardy is also playing Venom…?
And, no, I am not going to give you any Venom, or any way of getting it throughout the course of this article.
This is training under the assumption that these characters did not have their enhancements and needed to achieve them with the routine that we’re building.
His Wiki page also tells us his list of abilities as follows:
- Genius-level tactician
- Master hand-to-hand combatant and martial artist
- Superhuman strength and physical attributes via the Venom drug
You know, with the exception of superhuman strength and physical attributes because of the Venom drug, he seems very similar to Batman…
Here’s a video on how I think Batman would train in real life.
For this one we’re going to need to train under the assumption that we want to end up like Bane WITH his Venom drug enhancements.
Sound fair?
Good. Let’s do it.
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The Bane Workout Routine
Training Volume:
4+ days per week
Explanation:
This one is going to be like the female character workout this week we saw from She-Hulk. I’m going to program you a powerlifting-like 4 day split and then I’m going to also share a full body day that you can add in, as well as an MMA day.
Pyramid Training:
You should be pyramid training for almost all the routines we utilize (not necessary, but I recommend and utilize it myself). Here’s an article on what it is, but do your best to increase the load after each set.
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Day One: Deadlift Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Deadlift
5×10,8,5,3,1
Cable Rows
3×12,10,8
Lateral Pulldowns
3×12,10,8
Face Pulls
3×12,10,8
Dumbbell Bent Over Rows
3×12,10,8
Preacher Curls
3×12,10,8
Dumbbell Hammer Curls
3×12,10,8
Day Two: Bench Press Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Bench Press
5×10,8,5,3,1
Dumbbell Chest Flys
3×12,10,8
Cable Overhead Extension
3×12,10,8
Incline Dumbbell Press
3×12,10,8
Close Grip Bench
3×12,10,8
Decline Press (Machine or Bench)
3×12,10,8
Cable Kickbacks
3×12,10,8
Day Three: Squat Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Back Squat
5×10,8,5,3,1
Hamstring Curls
3×12,10,8
Weighted Step Ups
3×12,10,8
Leg Press
3×12,10,8
Leg Kickbacks
3×12,10,8
Leg Extensions
3×12,10,8
Hack Squat
3×12,10,8
Day Four: Military Press Day
Warm Up:
Stretch
Foam Roll
10 min incline walk
Workout:
Barbell Standing Military Press
5×10,8,5,3,1
Shoulder Flys
3×12,10,8
Barbell Shrugs
3×12,10,8
Dumbbell Shoulder Front Raises
3×12,10,8
One Arm Dumbbell Snatches
3×12,10,8
Kettlebell Swings
3×12,10,8
Power Cleans
3×12,10,8
Day Five Bonus: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
Day Six: Full Body Day
Warm Up:
Stretch and Foam Roll
10 min incline walk
Workout:
Dumbbell Bench Press
3×10
Cable Kickbacks
3×10 each arm
Cable Pullthroughs
3×10
Hammer Strength Military Press
3×10
Wide Grip Cable Rows
3×10
Preacher Curls
3×10
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