Licis welcomed the Men's Health crew to The Training Hall as he prepped for the Arnold Classic Santa Monica (taking place later this month on January 18). Licis showed off one of his pull and leg day workouts, giving us a look at exactly what it takes to build maximum strength.
If you want to give Licis' workout a try, remember that he's training for a very specific goal: Lifting as much weight as possible in one particular discipline. That might not be your goal, so this might not be the plan for you—but you can still learn from what he says in the video.
Even as the reigning World's Strongest Man, Licis keeps his workouts in perspective. He knows he's not going to hit a massive PR on a big lift every single workout—but he's happy when he feels like he's improved in any way. "Every single session should be a slight step forward," he says. "If you don't have the strength that day or you don't have the energy to push more weight, push more repetitions. If you don't have the energy for that, at least improve your technique and form. Always be improving something."
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Martins Licis' World's Strongest Man Pull and Legs Workout
Big Compound Movements
- Snatch-Grip (Wide-Grip) Barbell Deadlift
3 reps per set up to target weight, rest 2 to 3 minutes between sets
- Pause Romanian Deadlift
3 sets of 3 reps (final set for max reps)
Accessory Movements
- Bulgarian Split Squat
2 sets of 5 reps on each leg
- Calf Press
3 sets of 8 to 10 reps
- Instability Squat
3 sets of 5 reps
- Single-Arm Leg Raise Iso-Hold
3 reps per side for 15 to 30 seconds
This article originally appeared on Men's Health US
