Last updated on October 1st, 2021 at 03:03 pm
Next up on the list for our Seven Deadly Sins characters is Mael, AKA Estarossa!
I wanted to not only bring in some SDS characters but also diversify the lifting style with two BIG characters.
If you missed it I also did Escanor’s Workout this week, who is regarded as the strongest member of The Seven Deadly Sins, and we trained HEAVY and powerlifting style.
For this one, which I’ll talk about more in depth in our research section below, I want to still train heavy to get big and jacked like Escanor and Mael, but with less emphasis on powerlifting techniques.
This week will actually make us four characters into SDS here at SHJ, having already seen Meliodas’ Workout and Ban’s Workout routines in the past.
Mael Stats:
Real Name: Mael
Height: 6’6 1/2
Weight: 209 lbs.
Anime: Seven Deadly Sins
Powers: Yes
Mael is huge if we compare him to male celebs at SHJ, but not so much when put up against all our other characters.
Sure, he comes in as one in the larger range, but is no where near Escanor’s 10’1, for example.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday 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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Mael Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Mael 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.
To start us off I’m going to be pulling from Mael’s Seven Deadly Sins Wiki Fandom page.
For those of you who don’t know all there is to know about his character, we’ll be breaking down just a bit before going into his history, powers and abilities and relevant information to building out this routine for him.
Here’s what they tell us to get us started:
Mael is one of the Four Archangels of the Goddess Clan. During the Holy War 3,000 years ago, a certain person reforged Mael and everyone else’s memories, giving the Archangel a new identity as a member of the Ten Commandments and the second son of the Demon King, under the name of Estarossa.
And, leading us into more relevant information, they give us a TON to work with in his abilities and equipment section.
They lead with this (although they go into much more depth):
As one of the Four Archangels, Mael is an extremely powerful goddess, one of the strongest of his entire clan and is rivaled only by his brother and Elizabeth and surpassed only by the Supreme Deity. Like all members of the Goddess Clan, he has wings that grants him the ability of flight.
Despite being initially weak from the beginning, Ludociel knew Mael possessed immense potential and would be able to surpass him in the future. Living up to Ludociel’s beliefs, Mael became the strongest of the Four Archangels.
Focusing on “Mael became one of the strongest of the Four Archangels”, will lead us right to where we want to be with this routine.
It’s also important to remember that Mael is also known as Estarossa.
For that we get a whole slew of new information to work with, starting with:
After receiving a Commandment from the Demon King, he becomes an extremely powerful demon. Like all members of the Demon Clan, he is able to manipulate the mysterious jet-black power of darkness for a variety of purposes, such as forming a sphere for battle and wings for flight. His aura, combined with the aura of the other Ten Commandments is so terrifying that it made the normally calm Hendrickson sweat in fear by their presence.
Estarossa has the power to turn other living creatures into demons, similar to the effects of drinking Red Demon’s blood. Those incompatible with the power will explode. A hint to his true power is given when Drole and Gloxinia, fellow Commandments, are shocked to see someone else with a level of magic power similar to his. According to Cusack; Estarossa’s power may be even greater than Zeldris, which is proven true, as he was able to keep himself from being completely immobilized by Meliodas’ attack in his Assault Mode, while Zeldris was completely unable to move even while using the Demon King’s power, forcing Meliodas to use more of his power to completely pin him down.
No, we’re not going to be becoming demons.
BUT, we are going to train to make it seem like we’re unleashing that extra power.
As with Escanor, Mael’s Wiki Fandom goes into much more depth with his history and also abilities, so if you’re interested of more of his character’s dynamic I definitely suggest checking it out for a full read.
For now I want to build out this routine for us!
We’re going to be looking to become extremely strong, but instead of focusing in on powerlifting, as I’m sure not all SHJ Army members want to utilize it, I want to instead go with a mixture of two different types of pyramid training: Reverse Pyramid Training and Traditional Pyramid Training.
We use both these techniques A LOT within our Academy’s Superhero Programs and also with The Academy’s Upgrade Your Workout Tool, but for this one we’ll be using a basic variation of them to train like Mael.
Think you can handle it?
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Mael Workout Routine
Training Volume:
5 days per week
Explanation:
For this one you’re going to have 5 days of heavy lifting! Get ready. It’ll be fairly low volume to avoid over training being that we’ll be lifting every single day of the week and only rest on weekends, but the intensity will still be high due to your pyramid training.
If you want to know more about specific types of pyramid training and get exact numbers/weights to utilize for these lifts you can utilize the upgrade tool inside The Academy, as described below.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Mael Workout Routine: Sample Workout Schedule
Monday: Chest Day
Tuesday: Leg Day
Wednesday: Arm Day
Thursday: Shoulder Day
Friday: Back Day
Saturday: Active Rest
Sunday: Rest Day
Mael Workout Routine: Chest Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Bench Press
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Incline Bench Press
3×12,10,8
Chest Flyes
3×12,10,8
Weighted Dips
3×10,8,5
Incline Cable Chest Flyes
3×15,12,10
Mael Workout Routine: Leg Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Back Squats
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Leg Press
3×12,10,8
Hamstring Curls
3×12,10,8
Front Squats
3×10,8,5
Seated Calf Raises
3×15,12,10
Mael Workout Routine: Arm Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Preacher Curls
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Close Grip Bench
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Seated Overhead Tricep Extension
3×12,10,8
Alternating Hammer Curls
3×12,10,8
Chin Ups
3×10,8,5
Dips
3×15,12,10
Mael Workout Routine: Shoulder Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Overhead Press
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Kettlebell Sumo Deadlift High Pull
3×12,10,8
Lateral Raises
3×12,10,8
Barbell Shrugs
3×10,8,5
Seated Arnold Press
3×15,12,10
Mael Workout Routine: Back Day
Warm Up:
10 Minute Incline Walk
Reverse Pyramid Training:
Deadlift
Warm Up: 2-3 sets
Set One: 4-6 reps
Set Two: 6-8 reps
Set Three: 10-12 reps
Traditional Pyramid Training:
Lateral Pulldowns
3×12,10,8
Barbell Rows
3×12,10,8
Pull Ups
3×10,8,5
Light Single Arm Bench Rows
3×15,12,10 each arm
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