Elfman Strauss Workout: Train Like The Fairy Tail Behemoth!

It’s time to give our favorite Fairy Tail behemoth a spot among our Fairy Tail Inspired Workouts.

Last week we had Elfman Strauss come out on the top of our list of the most muscular Fairy Tail characters and suddenly he became a top request to join our list of thousands of anime characters here at SHJ.

That said, I do want to make it clear that we’ll be lifting weights for this one and it won’t fall within our calisthenics workouts – so you bodyweight members will have to hop into one of the other new workouts we got this week (or the hundreds of other options).

If it wasn’t clear that one of the goals for this one is going to be to get massive and strong, then I want to make that clear now!

Elfman Strauss Stats:

Real Name: Elfman Strauss

Height: 8’3

Weight: 640 lbs.

Anime/Manga: Fairy Tail

Powers: Yes

Elfman Strauss is an absolute behemoth, joining our others within our Anime Workouts Database.

And we’ll obviously be considering his stats post-training for this one.

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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Elfman Strauss Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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.

Need Help Choosing The Best Fairy Tail Inspired Workout?
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Elfman Strauss 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 learn more about Elfman Strauss we’ll be pulling right from his Wiki Fandom page starting with his bio section that they give us here:

Elfman Strauss is a Mage of the Fairy Tail Guild and the brother of Mirajane Strauss and Lisanna Strauss.

This doesn’t give us much information to go on, but I promise there’s more.

We can initially start with what they give us for his appearance section, though I think it’s pretty clear what we’re working with here:

Elfman is a large, muscular man with tan colored skin, whose height causes him to tower over most of his fellow guild members. His long white hair is kept styled upwards in long, wavy spikes, his dark eyes possess no visible eyebrows and his rectangular, elongated face has a stitched scar running down its right side, crossing his right eye. His black Fairy Tail stamp is located on the left part of his neck. In his younger years, Elfman didn’t have the scar on his right eye and his hair was a short, somewhat messy bowl cut. After three months of training in the mountains with his sisters and Cana, not only have Elfman’s hair and sideburns grown longer, but he has also grown much more muscular physically.

There will be another small snippet in our research about Strauss’ training, but his three month transformation is monstrous!

When we move into his powers and abilities section we can start by discussing his magical abilities as well:

Take Over: Elfman, alongside his sisters Mirajane and Lisanna, is known for the accomplished use of Take Over, a form of Magic which, as the name implies, allows the user to take over the appearance and abilities of beings they really “know“. It is their use of such Magic which made the three of them known as the “Take Over Siblings“. Elfman’s form of Take Over Magic is called Beast Soul, which allows him to record and seal a monster’s body part he has touched into his right arm, gaining the ability to subsequently transform his arm into that of the creature. Transformations seem to take place by tearing Elfman’s clothes off and covering his bare arm (or his entire body) with many flat, square-shaped plates, which subsequently disappear, revealing the summoned part. When he first revealed his power to Mirajane, Elfman displayed poor control of his transformations, suddenly changing his arm from the leg of a bear, to that of a giraffe; though also proving that even at a young age he had the strength to Take Over simple beasts.

They also go on to discuss his full body takeover and the physical enhancements that stem from it, but I want to focus on the small snippet they give us in regards to the training we already briefly discussed:

After three months of training, this form’s strength has increased to the point of easily incapacitating Seilah in her enhanced state, a feat that Mirajane was unable to accomplish despite using her strongest Satan Soul.

But what we’re actually more concerned about are his other physical abilities they tell us about overall:

Enhanced Durability: Elfman possesses great constitution and durability. He was shown undergoing a barrage of magical and physical attacks from Sol without giving up or losing the will to fight, even when he was sent crashing through a wall by Sol’s strongest spell. During his fight with Rustyrose, Elfman further demonstrated his durability, enduring many slashes from the Dark Mage’s Jet Black Sword and even managing to grab onto it and hold it still while it was piercing his body; he was also able to stand and walk after being struck by the massive explosion generated by Rustyrose’s Tower of Dingir, which caused a pair of sharp sticks to pierce his chest and even carry the similarly injured Evergreen alongside him; in addition, he was one of the first heavily injured Fairy Tail members shown awake and capable of standing after their respective battles, something which led to Rustyrose’s defeat. Elfman was also able to withstand a direct hit from Lucy’s Lion Maiden spell with little injury which even surprised Loke.

Enhanced Strength: As evident of his massive size and muscular build, Elfman possesses a high degree of physical strength: even without the use of his Beast Arms, he’s shown to be capable of lifting four humans by himself, holding two under each of his arm, without effort and to run freely while doing so. He is also able to send several people flying high up in the air through simple punches even without the aid of his Magic.

Enhanced Reflexes: Despite his large size, Elfman has displayed great reflexes and deceptively high speed, having been capable of evading most of Gajeel’s close-range attacks during their brief confrontation, even when the latter assaulted him from different directions with the branches of his Iron Dragon’s Club, a move which struck several people who were standing quite away from the two of them, but which Elfman, who was right in front of Gajeel, managed to avoid without fail.

Enhanced Endurance: Elfman has been noted to possess a very large amount of stamina: while clad in his Lizardman form, he was shown able to undergo a long and exhausting barrage of unarmed blows from Bacchus, a S-Class Mage from the Quatro Cerberus guild specializing in hand-to-hand combat, whose strength is said to rival Erza Scarlet’s, and remain the only one standing afterwards. Erza herself described Elfman’s stamina as being likely unrivaled within Fairy Tail.

We need to get massive.

Some character’s goals are just super clear, and Elfman Strauss is one of those.

The goals for our Elfman Strauss Inspired Workout are:

• Elfman Stauss’ Insane Muscle Mass
• Elfman Strauss’ Enhanced Strength
• Elfman Strauss’ Enhanced Endurance

The endurance will be a side goal, but overall the main priority is going to be size and strength.

If your goal isn’t to gain mass and strength this one might not be the best option for you overall, but if it is then stick around because we’re going to have a good time with it.

It may be slightly high in volume, but you can also decide to start with our Beginner Behemoth Workout and level your way up to this one if you’d like to as well.

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Elfman Strauss Workout Routine

Training Volume:

4-5 days per week

Explanation:

We’re going to be lifting HEAVY. We’re going to devote four days to lifting our major compounds, a day devoted to a Full Body Take Over Circuit Test to make sure you’ve been tacking on some endurance work and can handle some intensity (you can utilize the circuit weekly, biweekly or monthly; subbing endurance when you don’t) and then some optional bonus resources and endurance training for you.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Elfman Strauss Workout: Sample Workout Schedule

Monday: Take Over Bench Press

Tuesday: Take Over Deadlift

Wednesday: Full Body Take Over Circuit Test

Thursday: Take Over Squats

Friday: Take Over Overhead Press

Saturday: Active Rest Day or Endurance Work

Sunday: Mandatory Rest Day

Elfman Strauss Workout: Take Over Bench Press

Warm Up: 

10-30 Minutes of Varied Cardio

Lifting Warm Up:

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

Elfman Strauss Workout: Take Over Deadlift

Warm Up: 

10-30 Minutes of Varied Cardio

Lifting Warm Up:

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

Elfman Strauss Workout: Full Body Take Over Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Full Body Take Over Circuit Test: Complete 4 for Time

400M Run

30 KB Deadlifts

25 Push Ups

20 KB Squats

15 Dips

10 KB Upright Rows

5 Pull Ups

Elfman Strauss Workout: Take Over Squats

Warm Up: 

10-30 Minutes of Varied Cardio

Lifting Warm Up:

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

Elfman Strauss Workout: Take Over Military Press

Warm Up: 

10-30 Minutes of Varied Cardio

Lifting Warm Up:

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

Elfman Strauss Workout: Optional Endurance Work

For your endurance or HIIT days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

Elfman Strauss Workout: Bonus Training Resources

Parkour Training Resources

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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