We’re still going to have more X-Men characters coming into our X-Men Inspired Workout Database (considering you guys are still requesting a ton since the release of the X-Men 97), but I needed to pause us and make time for Ben Grimm!
The fact that we didn’t have The Thing inside our Marvel Inspired Workouts needed to be amended as soon as possible – and this week is that week.
And, if you couldn’t immediately figure it out, I should immediately point out the fact that we’re going to be training with weights for this one.
So if you’re looking to train with bodyweight movements, you’ll want to head to the Calisthenics Workouts instead.
The Thing Stats:
Real Name: Ben Grimm
Height: 6’
Weight: 500 lbs.
Comics: Marvel Comics
Powers: Yes
Ben Grimm is massive, but he actually isn’t all that tall compared to all the male superheroes we’ve seen.
That said, Grimm has a TON of muscle, even without his rock solid top section.
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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The Thing 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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The Thing 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 Ben Grimm we’ll be pulling directly from his Wiki Fandom page starting with what they tell us here:
Ben Grimm a.k.a. The Thing was an astronaut and former USAF test pilot. Grimm was exposed to high levels of cosmic radiation when his best friend, scientist Dr. Reed Richards took him and his friends Sue Storm and her younger brother Johnny Storm, into space in the stolen rocket; Marvel-1. The radiation mutated him and his friends, turning him into a super-strong rock like monster with a “Heart of Gold”. Together they became the Fantastic Four, a team of adventurers who explored space, time, and alternate dimensions and saved the world along the way from science-based threats.
This doesn’t tell us too much about him just yet, but we definitely have a lot more coming in.
I don’t think it’s necessary to go over The Thing’s appearance section, so we’re actually going to skip right down to his powers and abilities, especially considering the amount we have to cover.
Here’s how they start us off:
The Thing received his powers when cosmic rays bombarded his body. He is extremely strong and durable. Nick Fury’s intel classified him as power level 8. He is considered one of the strongest men on Earth, and stronger than almost any living being on Earth.
This is base information that also brings him into his Rock-Like Skin and the rest of his powers.
But starting with the rock stuff:
Rock-Like Skin: The Thing possesses a smooth, orange, rock-like hide as a result of exposure to cosmic rays. The mutagenic process caused his musculature, bone structure, internal organ composition, soft tissue structure, and skin to greatly increase in toughness and density. After being subjected to a serum, he now reverts to human form once a year, which is now the only time he ages.
No, we’re not going to be able to learn how to get rock-like skin like The Thing.
But we’re going to aim for enough mass to get us as close as humanly possible.
Here’s what it brings us into:
Superhuman Strength: The Thing’s primary superhuman power is his great physical strength. Initially, he was only strong enough to rate as a class 5. Over the years, through rigorous training and further mutation, his strength dramatically increased to the point where he is now rated as a class 85. His feats include successfully holding back a giant alien spacecraft from jettisoning from Earth, lifting an oil rig and also stopping a multiple story building (weighing roughly 30,000 tons) from falling over and lifting it back into place. Ben even displayed sufficient physical strength to break free from Quasar’s constructs, to break free from (presumably secondary) Adamantium chains, and to cause moderate damage in a planet buster living black hole. Moreover, the Thing could overpower a hydraulic press that was stated to be powerful enough to push through a planet. Underwater, the Thing also proved a match for Namor’s incredible raw strength, even gaining the upper hand. The Silver Surfer recognized the Thing’s vast strength, and needed to empower himself further, physically, to surpass him. Thus, even being less powerful, the Thing proved strong enough to send a reasonably angry Savage Hulk flying with a mighty blow. He could also draw blood from the Green Scar, who was suppressing his full physical powers, but was stronger than the Savage Hulk, could replicate this feat while facing a relatively angry Hulk, and could knock out the Immortal Hulk, who was not consenting with the Puppet Master’s control, but was also one of the most powerful incarnations of the Green Goliath. In fact, the Thing has consistently been portrayed as a rival to the Hulk, though officially being less powerful, and normally confronting a restrained Hulk.
Superhuman Stamina: The Thing’s advanced musculature produces considerably less fatigue toxins during physical activity than the musculature of a normal human. At his peak, he can exert himself for about 24 hours before the buildup of fatigue toxins in his blood begins to affect him. Incidentally, The Thing’s lungs are of greater volume and efficiency than a normal man’s, enabling him to hold his breath underwater for up to 9 minutes, despite the fact that he used to smoke.
Superhuman Durability: The rock-like composition of the Thing’s body renders him highly resistant to physical injury. The Thing’s body can resist extremely powerful impact forces, such as the force of the Hulk’s punches (the Hulk is far above class 100, which makes his punches devastatingly strong). Ben has withstood an incredibly powerful blast from Galactus that could split a planet in two. He can also withstand exposure to high levels of explosives, such as being struck with bazooka shells or being shot point-blank with a high-caliber firearm without sustaining injury. His body can also withstand extreme temperatures. However, he couldn’t withstand being slashed by Wolverine’s Adamantium claws, and sustained facial injury, making adamantium one of the few things that can pierce the Thing’s nearly impenetrable body.
Now THESE are the things we really want to push for.
Which means the goals for our Ben Grimm Inspired Workout are:
- Ben Grimm’s Massive Muscular Aesthetic
- Ben Grimm’s Superhuman Strength
- Ben Grimm’s Superhuman Stamina
This one will be fairly basic in the sense that our main focus is mass, overall muscle and strength.
We’ll still have some optional endurance training in there for stamina, but not necessarily anything mandatory for you.
If this one seems a bit too intense (which it shouldn’t) you can also start with one of our Beginner Workouts, with the best option being our Beginner Behemoth Workout.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Thing Workout Routine
Training Volume:
5 days per week
We’re going to be lifting HEAVY, as I mentioned above. We’ll be training around compound lifts the majority of the time, but will also tack on accessory work as well as extra grip strength training mid week.
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The Thing Workout: Sample Workout Schedule
Monday: Ben Grimm Squats and Back Work
Tuesday: Ben Grimm Deadlift and Bench Press
Wednesday: Ben Grimm Accessory and Grip Strength
Thursday: Ben Grimm Squats and Back Work
Friday: Ben Grimm Deadlift and Bench Press
Saturday: Rest Day
Sunday: Active Rest Day
The Thing Workout: Ben Grimm Squats and Back
Heavy Work:
Back Squats
5×15, 10, 5, 5, 3
Bent Over Barbell Rows
4×10
Front Squats
4×10
Accessory Lifts:
Lateral Raises
3×10
Wide Grip Lateral Pulldowns
3×10
Weighted Chin Ups
3×10
Barbell Shrugs
3×15
The Thing Workout: Ben Grimm Deadlifts and Bench Press
Heavy Work:
Bench Press
5×15, 10, 5, 5, 3
Deadlift
5×15, 10, 5, 5, 3
Incline Dumbbell Press
3×12, 10, 8
Accessory Lifts:
Upright Rows
3×10
Seated Calf Raises
3×10
Chest Flyes
3×10
Reverse Grip Cable Pushdowns
3×10
The Thing Workout: Ben Grimm Accessory and Grip Strength
Heavy Farmers Carry
5x50M
Zottman Curls
4×12
EZ Bar Reverse Curls
4×12
Pull Ups
4×12
Dead Hangs
4xFailure
Press Ups (Fingers Only)
4×20
Reverse Press Up
4×20
The Thing Workout: Ben Grimm Squats and Back
Heavy Work:
Back Squats
5×15, 10, 5, 5, 3
Bent Over Barbell Rows
4×10
Front Squats
4×10
Accessory Lifts:
Hamstring Curls
3×10
Quad Extensions
3×10
Single Arm KB Deadlift (Alternating)
3×10 each arm
Kettlebell Swings
3×10
The Thing Workout: Ben Grimm Deadlift and Bench Press
Heavy Work:
Deficit Deadlifts
4×5
Bench Press
5×15, 10, 5, 5, 3
Deadlift
5×15, 10, 5, 5, 3
Accessory Lifts:
Power Cleans
3×10
Incline Dumbbell Press
3×10
Preacher Curls
3×10
Tricep Cable Kickbacks
3×10 each arm
The Thing Workout: Optional Endurance Work
For your endurance, HIIT or MMA/Parkour 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
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
The Thing Workout: Optional Additional 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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