(5 minute read on how to)

Most men in this world want to be BIG, ATHLETIC and just be DOMINANT in general.

Pretty similar to how the NFL or UFC boys look and perform really

NFL Dude
Clay Matthews not only looks like a beast but I am sure he trains like one too

Like Clay Matthews here who is a line backer for Green Bay and is clearly a strong, powerful dude.

This issue is that most people aren’t willing to do hard work for a long time to get there but for those of you who are willing to put in andget after it I want to be the guy who helps lead you in the right direction.

Because after all I can guarantee that abody like this isn’t built off conventional training at your local 24/7 health club…

Guys like this train like savages in gyms that scare off most blokes before they even step foot in there.


Here are … MUST DO’s to become a BIG and POWERFUL UNIT.


1) Mobilise, prepare and warm your body up specifically to help perform the main movements of your training session. This varies EVERY session dependent on if you are lifting, sprinting, practicing sports or even just pumping up the guns.

You can check out a quick self-massage routine for the lower and upper back which I use before a squat or bench press session here: https://www.youtube.com/watch?v=sLHzucp1ejk


2) Train Fast, Get Fast…

This was hammered into me by an ex Olympic bobsledder who I did a course with and he is absolutely right.

If you want to be powerful, athletic and explosive you NEED to learn how to move your body quickly.

The best things that we use at Royale Fitness are Box Jumps, Broad Jumps, KB Snatches, KB Swings, Clap Push Ups and Medicine Ball Throws.

Set wise do these for 3-5 sets of 3-5 reps after your warm up, this will train your muscles to move explosively and fire up your Central Nervous System (CNS) and have you primed to go harder and safer in the heavy work.


3) Lift Heavy Shit.

The foundation of any strong man is built from heavy compound lifts.

james Dead
Jimma on the Trap Bar Building some serious full body strength and size

You need to pick the movements that suit you well but as a general blanket list Squats, Deadlifts, Bench Press and Chin Ups (think of variations that are safe for you but allow you to move heavy weight).

Your goal with these lifts is to improve the technique, strength and efficiency of these lifts in the 3-6 rep range for best strength and “dense muscle” Gainz…  < – – – More on dense muscle another day.

You must learn form first and earn your stripes here; if you progress before you are ready due to ego it will hold you back in the long run.


4) Learn to ‘brace your body’ in everything you do.

Tension = Strength, which means if you haven’t got every muscle possible firing, tight and ready to lift you are leaking power which will result in less weight moved and less muscle built.

Think of SQUEEZING the bar, upper back, core and take a big breath in before you begin (check out Valsalva Method – or my boys just ask me in the gym and I’ll show you again).

Main thing to note here is if you are loose your body will break down so learn to be tight as a rock.


5) Do unilateral work.

What does that mean?

Do single arm and single leg exercises for balancing up the body. Think lunges, split squats, sled work, single arm snatches, presses, rows etc.

Macca Snatch
Matty hitting single arm KB Press for shoulder balance, size and strength

All of these are best to throw in as your ‘body building’ style pump sets. Do 3×8-15 reps and work hard with them to work the muscles hard.

Remember that the main lifts are your most important lifts for badass size and strength but you can use these accessory movements top bring up weaknesses, imbalances or injury affected areas.


6) Get Strong with YOUR body weight.

Relative strength I believe is what makes any man or athlete greater than the next. If you are 90+kg and can punch out 20 good pull ups, dominate push ups and learn to jump really high you my friend are becoming an animal.

Practice bodyweight movements and train them as a staple in your program.

When the become easy add chains or weights to make them harder.


7) Train like a savage and ALWAYS be in shape (drop the fat and get fit).

Clean up your diet first of all.

Once you’re not eating like a skinny-fat year 7 nerdy school boy (me back in the day) start focusing harder on conditioning if you want extra fat loss.

tony farmers carry
Tony hitting some farmers carries for his conditioning…

Every little bit counts, it doesn’t always need to be crazy like a UFC circuit or a Crossfit WOD but you do want to be sure it is quality work and has a purpose before you waste your time and energy.

Do conditioning in the form of sprints, sled or prowler sprints, strongman circuits or even just hard blowout interval runs.

Never be so out of shape that you can’t run 3km or that you can make it through a session.

I see a lot of people who can lift really heavy but let everything else be a cruisy slide due to poor condition or holding onto too much weight.

“ If you get into better shape you will be able to do better quality work in the weight room, it is a win – win”.



If you’re stuck for ideas try this little finisher

Farmers Carry Heavy x 30m

Sled Sprint Fast x 30m

Do 5 times with minimal rest

Simple. Not easy but simple.



They are a quick 7 pointers to help get you more jacked and handsome but they won’t help you at all unless you implement them.

At Royale Fitness we train like this, it works and I have found that the boys (and girls) who still compete in actual sporting events are ALWAYS 100% of the time stronger mentally and physically then there opponents.

This type of training and body gives people like you the edge to crush everything from sport even to just knowing that in a work meeting if you choose to at any given time you could rip the other guy’s head off if it came down to it… Not that you will but it’s definitely handy to know!!


Stay Strong.

Matt Prince

Royale Fitness