Brian Shaw is America’s Strongest Man and Arnold Classic competition winner. He is also a four-time World’s Strongest Man.
To motivate my clients and readers who want to be strong like him, I decided to research his workout routine and diet.
Discover valuable workout tips that can help you enhance your own training regimen.
Body Stats
- Height: 6ft8in (203cm)
- Weight: 419-440lbs (190-200kg)
- Neck: 20.9in (53cm)
- Biceps: 23in (58.4cm)
- Chest: 60in (152.4cm)
- Thigh: 32.7in (83cm)
- Calf: 21.7in (55 cm)
Competitions
- Strongman Deadlift (with straps): 1022.9lbs (464kg) – Arnold Strongman Classic 2016
- Hummer Tire Strongman Deadlift (with straps): 1,128lbs (511kg) – Arnold Strongman Classic 2014
- Hummer Tire Strongman Deadlift (with straps): 1,122lbs (509kg) – Arnold Strongman Classic 2013
- World’s Strongest Man: 2008-2015
Personal Records
- Bench press: 640lbs (290kg)
- Deadlift: 1001lbs (454kg) with straps, 925lbs (420kg) without straps
- Strongman Deadlift (with straps): 985lbs (448kg)
- Hummer Tire Strongman Deadlift (with straps): 1,140lbs (517kg)
- Log Lift: 441lbs (200kg)
- Squat: 900lbs (410kg)
Brian Shaw’s Workout Routine Sample
Monday - Legs
- Good mornings: 3-5 sets of 8-15 reps
- Safety bar squat: 5-8 sets of 2-5 reps
- Isolation hammer leg press: 3-5 sets of 8-15 reps
- Leg curls: 4-5 sets of 8-15 reps
- Leg extension: 4-5 sets of 8-15 reps
Tuesday - Chest, Shoulders, and Triceps
Note: Have a 60/120-second rest between each exercise
- Standing military press: 5-8 sets of 8-15 reps
- Incline dumbbell press: 3-5 sets of 8-15 reps
- Close-grip flat bench press: 4-5 sets of 8-15 reps
- Cable triceps extension: 3-5 sets of 8-15 reps
Wednesday - Rest
Thursday - Back
- Deadlift: 5-8 sets of 8-15 reps
- Lat pulldown: 3-5 sets of 8-15 reps
- Seated cable row: 3-5 sets of 8-15 reps
- Frame shrugs: 3-5 sets of 8-20 reps
- Back pushdowns: 4-5 sets of 8-15 reps
Friday - Rest
Saturday - Strongman Training Program
This event training session may vary depending on the particular events he’s preparing for.
- Log press: 6 sets of 8-15 reps
- Atlas stones lift: 4-5 sets of 8-15 reps
- Farmer’s walk: 5 sets of 80-feet walk
- Sled drag: 4-5 sets of 8-15 reps
Sunday - Rest
What Is Brian Shaw's Workout Philosophy?
While a part of his success in the sport can be attributed to genetics, his hard work in the gym is without a doubt a precursor to his accomplishments.
Here are some of his workout principles:
Weight Training
Brian Shaw incorporates weight training into his workout routine to prepare for the World's Strongest Man Championships.
In my experience as a personal trainer, similar weight training significantly enhances clients' strength and performance, particularly for those targeting peak fitness levels.
His regimen includes the incline bench press, coupled with exercises like the flat bench press, to build exceptional strength.
Four Days Training
Currently, Brian Shaw’s workout routine consists of 2-hour training sessions four days a week, focusing on different body parts or areas each day.
“All the strongman events are dangerous, so you have to know exactly what you’re doing. For example, with the log press, not only do you have to lift it off the floor, you also have to balance the log, which is over two feet in diameter at the ends, on your chest before you press it. It can really put a kink in your neck if you’re not careful."
- Brian Shaw, American Professional Strongman
Strongman-Specific Training
He integrates strongman-specific training with free-weight compound exercises, such as squats, bench presses, deadlifts, and rows, focusing on various muscle groups.
Implementing some of these methods with my clients has led to notable strength gains.
Warm-ups and Stretching
Shaw begins each session with a 15-minute stretch and light cardio.
This approach, which I also advocate in my coaching, is crucial for reducing injury risk and enhancing performance.
These warm-ups are also key for mental preparation and resilience, essential for the rigorous demands of strongman training.
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His Diet And Nutrition
Brian Shaw’s diet is specially crafted by his nutritionist and includes around 10,000-12,000 calories consumed throughout several daily meals every two hours.
His plates are loaded with easily digestible protein and carbs from various sources -- not entirely surprising for the world’s strongest man.
Shaw cooks most of his meals and eats lots of eggs and organic, grass-fed, ground beef. He also drinks plenty of water.
This diet not only focuses on the quantity but also the quality of food, avoiding non-organic, GMO foods, and artificial additives, reflecting a growing trend in strongman nutrition towards more natural and wholesome dietary choices.
What Does Brian Shaw Eat?
Brian Shaw eats:
- Organic grass-fed beef
- Organic turkey
- Organic chicken breast
- Organic eggs
- Coconut milk
- Peanut butter
- Simple carbs (pasta, cereal)
- Jasmine rice
- Potato
- Organic veggies
- Organic fruit
- Asparagus
- Broccoli
- Blueberries
- Granola bars
- Cheesecake
Shaw doesn’t eat:
- Non-organic, GMO food
- Junk food
- Artificial additives
- Preservatives
- Chemical ingredients
Brian Shaw’s Sample Diet Plan
Meal 1:
Meal 2:
Meal 3:
Meal 4:
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Meal 5 (pre-workout):
Meal 6 (post-workout):
Meal 7:
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And here’s an example video showing what this pro strongman ate in a single day while preparing for the world’s strongman competition in 2020:
What Supplements Does Brian Take?
Brian Shaw is one of the strongest men in history as per History.com [1]. He uses these supplements:
- Whey protein: 3 shakes per day to help him maintain muscle mass
- Pre-workout: to maximize his muscle growth and strength
- Post-workout with creatine: to enhance muscle recovery and growth
- Weight gainer: to increase his mass and stay in an anabolic state
FAQs
How Often Does Brian Shaw Workout?
Brian Shaw works out four days a week on average.
How Many Hours a Day Does Brian Shaw Workout?
Brian Shaw works out two hours a day.
Does Brian Shaw Use Creatine?
Yes, Brian Shaw uses creatine within his post-workout supplement.
When Did Brian Shaw Start Lifting?
Brian Shaw started lifting weights when he played basketball at Black Hills State University, but he started his strongman career in October 2005 when he won his first strongman competition - the Denver Strongest Man - without prior formal training.
What Protein Does Brian Shaw Use?
Brian Shaw Uses whey isolate protein.
References:
- https://www.history.com/shows/the-strongest-man-in-history
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