Last updated on October 2nd, 2021 at 06:16 pm
Endgame is coming.
It’s not even a week away!
I understand Black Dwarf and Proxima Midnight (who we’ll also be seeing this week) are from Infinity War, but the same way the MCU prepped for Endgame with these characters – we’re doing now at SHJ.
We’re even going to be seeing celebs that are confirmed for Endgame without having their official roles announced.
Plus, both Black Dwarf and Proxima Midnight just seemed like really fun characters to write routines for.
Big and powerful meets nimble and lean.
The Black Dwarf Stats:
Height: 6’6-7’0
Weight: 2645 lbs.
Real Name: Black Dwarf
Powers: Yes
Black Dwarf is pretty freakin’ big.
But, if I’m being honest…I thought he’d be even bigger!
Vegeta were tied Wolverine for 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 Moralesonly 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.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
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.
And, of course, Hulk and Broly are both up there with them, 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 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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Black Dwarf Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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!
THE BLACK DWARF PORTION:
As I said before, “Hellboy may get something specifically different.”.
Well, I want to mention something that is really important for those of you who are looking to put on Black Dwarf-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 macro-nutrients also really helps (which you can learn more about in the Nutrition Pillars).
So, EAT like Black Dwarf would!!!
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Black Dwarf 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 Black Dwarf’s, powers and/or abilities.
Black Dwarf’s Wiki Fandom tells us this about his powers and weaponry:
Superhuman Strength
Superhuman Density
Superhuman Durability: Black Dwarf’s skin is unbreakable. It allowed him to withstand attacks from Ronan, Super-Skrull, and Annihilus at the same time and not even flinch.
Weapon: Dwarf wields a giant two-bladed ax. He also once wielded a giant mace, but the mace was destroyed by Gladiator.
So we’re mainly training to be strong as hell.
The durability to withstand attacks from Ronan, Super-Skrull and Annihilus is going to have to be able to just come with the massive strength we obtain.
But who is Black Dwarf?
I’d like to know a bit more about him. We got a hint in Infinity War, but what else can we learn?
His Wiki Fandom continues with:
Black Dwarf was a member of Thanos’ Black Order, being the powerhouse of the Mad Titan’s army. When Thanos targeted Earth as the next planet he would raze, Black Dwarf arrived in Wakanda. To his surprise, Black Dwarf found great resistance in that country, and was forced to retreat. For his failure, Thanos expelled him from the Black Order. Thanos gave him one more chance to prove himself, by sending him to protect The Peak from being reclaimed by the Avengers. During the battle, Black Dwarf was killed by Ronan the Accuserwith a severe blow to the head from his Universal Weapon.
The phrase “powerhouse” sounds about right.
I guess that’s just what we’ll have to attempt to turn into.
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The Black Dwarf Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be lifting HEAVY. We’re going to devote four days to lifting our major compounds, and then a day to accessory work to work on anything that might fall behind.
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Black Dwarf Workout Day One: Bench Press
Warm Up:
The Black Dwarf doesn’t warm up.
But, since we’re mere humans, you can do a 5-10 min warm up walk, and some stretching beforehand.
Also: Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Bench Press
5×5
Close Grip Bench
5×5
Incline Bench Press
5×5
Tricep Pushdowns
5×5
Accessory Work:
Cable Flys
3×10
Tricep Kickbacks
3×10
Dumbbell Pullovers
3×10
Tricep Overhead Extension
3×10
Black Dwarf Workout Day Two: Deadlift
Warm Up:
The Black Dwarf doesn’t warm up.
But, since we’re mere humans, you can do a 5-10 min warm up walk, and some stretching beforehand.
Also: Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Deadlift
5×5
Preacher Curls
5×5
Bent Over Rows
5×5
Dumbbell Bicep Curls
5×5 each arm
Accessory Work:
Lateral Pulldowns
3×10
Hammer Curls (Cable or DB)
3×10
Cable Rows
3×10
Chin Ups
3×10
Black Dwarf Workout Day Three: Accessory
Warm Up:
The Black Dwarf doesn’t warm up.
But, since we’re mere humans, you can do a 5-10 min warm up walk, and some stretching beforehand.
Also: Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Accessory Work:
Heavy Tire Flip
3×50 yd
Heavy Kettlebell Swings
3×10
Farmers Carry
3×50 yd
Heavy Barbell Power Cleans
3×10
Heavy Tire Flip
3×50 yd
Heavy Barbell Shrugs
3×10
Farmers Carry
3×50 yd
Black Dwarf Workout Day Four: Squats
Warm Up:
The Black Dwarf doesn’t warm up.
But, since we’re mere humans, you can do a 5-10 min warm up walk, and some stretching beforehand.
Also: Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Back Squat
5×5
Leg Press
5×5
Front Squats
5×5
Hamstring Curls
5×5
Accessory Work:
Seated Calf Raises
3×10
Quad/Leg Extension
3×10
Bulgarian Split Squats
3×10
Straight Leg Deadlift
3×10
Black Dwarf Workout Day Five: Military Press
Warm Up:
The Black Dwarf doesn’t warm up.
But, since we’re mere humans, you can do a 5-10 min warm up walk, and some stretching beforehand.
Also: Warm up before each set 2-3 sets making it up to your “working set” for your compounds.
Heavy Workout:
Military Press
5×5
Barbell Shrugs
5×5
Arnold Press
5×5
Cable Lateral Raises
5×5
Accessory Work:
Shoulder DB Front Raises
3×10
Barbell Upright Rows
3×10
Dumbbell Shrugs
3×10
Face Pulls
3×10
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