Last updated on November 2nd, 2022 at 09:54 am
Are you ready for this one?
I also told you we were sticking to another Street Fighter workout since Mortal Kombat did so well.
If you missed the Mortal Kombat workouts we saw Scorpion and Sonya Blade!
All of this was in the Ryu workout we saw by the way…
Keep up!
But now it’s time to get HUGE. While still kicking some a*s!
Zangief Stats:
Height: 7’0
Weight: 254-400 lbs
Real Name: Zangief
Powers: Yes
We went from a fairly short Ryu to an insanely tall Zangief!
Seriously…he’s a monster…
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 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 is the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
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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Zangief Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The 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 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 ZANGIEF PORTION:
As I said before, “The Hulk 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 Zangief-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 Zangief (a monster) would!!!
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Zangief Workout Routine Research
Awe yeah!
We’re back to the section you’ve all been waiting for.
Deadpool reference.
This is what I like to call “the fun part” of the article when writing these character routines.
This is where I get to tell you the “how” and “why” of the workout we’re creating for the specific character – in this case Zangief.
Similar to Ryu’s research, I have some fun stuff I want to share about Zangief.
Here is what his Zangief’s Wiki tells us about his “likes”:
Wrestling with other fighters, helping people in in need, Kids, Cossack dance, Drinking Vodka, Eating Borscht
Of course something about eating is in there. And, vodka, because Russian? Got it.
Oh, and his dislikes are listed as:
Projectiles, Bears that can’t wrestle properly
I had to share that. Because “bears that can’t wrestle properly” is just pure gold.
We also find out this about Zangief:
Occupation: Pro wrestler.
Fight style: Mix of Russian and American pro wrestling.
Skills: Resistance to cold.
Resistance to cold because he’s like a burly freakin’ Viking, that’s why!
Alright. Well, I’m still programming a crap ton of powerlifting, and you’re still being given permission to eat a crap ton of food!
And drink vodka. Do that too.
But don’t wrestle bears, please.
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The Zangief Workout Routine
Training Volume:
6+ days per week
Explanation:
I’m programming you a 4 day powerlifting split, and I’m also requiring you to use AT LEAST 2 days devoted to mixed martial arts. I know, Zangief is a wrestler, but our specialty is mixed martial arts thanks to Coach Derek.
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Day One: Bench Day
Warm Up:
Stretch
Walk 10 min on Treadmill
Workout:
Bench Press
6×12, 10, 8, 5, 3, 1
Tricep Overhead Extension
4×12
Incline Bench Press
4×12
Tricep Pushdowns
4×12
Chest Flys
4×12
Day Two: Deadlift Day
Warm Up:
Stretch
Walk 10 min on Treadmill
Workout:
Deadlift
6×12, 10, 8, 5, 3, 1
Preacher Curls
4×12
Cable Rows
4×12
Hammer Curls
4×12
Lateral Pulldowns
4×12
Day Three: Military Press Day
Warm Up:
Stretch
Walk 10 min on Treadmill
Workout:
Military Press
6×12, 10, 8, 5, 3, 1
Dumbbell Shrugs
4×12
Shoulder Front Raise
4×12
Barbell Shrugs
4×12
Shoulder Flys
4×12
Day Four: Squat Day
Warm Up:
Stretch
Walk 10 min on Treadmill
Workout:
Back Squat
6×12, 10, 8, 5, 3, 1
Hamstring Curls
4×12
Quad Extension
4×12
Calf Raises
4×12
Leg Press
4×12
Bonus Two Days of MMA/Wrestling
Oh, did you think I forgot?
WELL I DIDN’T, OKAY!?
It’s time to get in some added wrestling or mixed martial arts.
You can take classes at a local gym, and I would even suggest taking them more than twice a week if you ever want to catch up to Zangief, or you can utilize some routines right here on SHJ.
We have Coach Derek inside The Academy, but he’s also programmed some MMA and Boxing styled programs right here on the site.
Check out: Daredevil, Deathstroke, Moon Knight
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