Strongman Robert Oberst is Able to Shock the World

The primary time Robert Oberst rambled right into a strongman-focused gymnasium, he knew immediately what he was born to do. At 6 ft, 8 inches tall and effectively over 350 muscular kilos, he might have been the final to understand what everybody round him already knew. 

“A buddy of mine was an beginner strongman who was simply obsessive about the game,” Oberst remembers of that fateful day in 2012. “He stored begging me to come back strive it. So lastly, I did, and the primary time I ever touched the log, I broke the beginner world report for the log press.” 

A promising begin, however Oberst quickly skilled his first thrashing at an actual strongman competitors. “I acquired my ass handed to me, however I had a lot enjoyable,” he chuckles. “I used to be hooked.” 

What he wasn’t so eager on was shedding. “The competitor in me is simply not prepared to suck at one thing,” he says. “As quickly as I left that first contest, I began coaching laborious and turned professional lower than six months later.” 

Almost a decade later, he has develop into an everyday presence at elite strongman competitions together with the World’s Strongest Man and the Arnold Strongman Basic. On the 2021 World’s Strongest Man, he is a darkhorse contender who may make a giant shock within the finals, which function two of his greatest occasions, the log elevate and the keg throw. As he put it in an Instagram submit main as much as the occasion, “It is time to present the world how laborious I have been working.” 

Fortunate Quantity Eight 

The eighth of 10 kids, Oberst was quick and chubby as a baby. Between tenth and eleventh grade, although, he grew seven inches whereas working at a summer time camp.  

“I keep in mind sitting up at night time in my tent simply rubbing my legs as a result of they damage so unhealthy from the rising pains,” he remembers. “After I got here dwelling on the finish of the summer time, my mother simply began crying, ‘Oh God, what occurred to my child?'” 

However Oberst did not cease rising. He finally peaking at round 440 after turning into a full-time strongman in 2015.  

“I got here all the way down to 360, and now I really feel so significantly better,” he says. “I’ve accomplished two exhibits since attending to that new weight, and each had been the very best performances of my life.” 

Oberst’s aim now’s to solidify himself at that 360 degree, and make certain he can keep lean whereas including muscle. 

Robert Oberst

“I do not need any extra weight,” Oberst says. “Folks concerned in strongman attempt to let you know that the heavier you’re, the extra aggressive you may be. I purchased into that for a short time, however after I acquired so heavy that I could not take 4 steps with out respiratory laborious, I knew it was the fallacious method. It isn’t about being as heavy as doable, it is about being as robust as doable. There is a huge distinction.  

Chopping Down from 20,000 Energy a Day 

 To spearhead his transformation, Oberst radically modified his strongman eating regimen, slicing again from a peak of 20,000 energy per day—severely—to “simply” 5,000-6,000. 

“I rely carbs precisely,” he says. “I work with a nutritionist who has given me a really rigorous six-meals-per-day meal plan. Three of the meals are whey protein shakes with a banana. My huge meal of the day is 10 ounces of rooster with a cup of rice within the afternoon. I can even have 12 ounces of lean meat with some carbs for dinner. It isn’t flashy, however it works.” 

His eating regimen, actually, seems quite a bit like what a physique athlete would observe. However Oberst says he does not thoughts.  

“I work out with extraordinarily heavy weights and better endurance, however on the identical time I eat like a bodybuilder,” he says. “After I first reduce down my energy, my physique was screaming for pizza and all that high-calorie stuff. However as soon as my system adjusted, the clear eating regimen gave me extra energy and power than I’ve ever felt.” 

To assist his brutal coaching, Oberst additionally takes numerous dietary supplements along with his common whey protein, together with L-glutamine, BCAAs, a liver-cleansing complement, and a pre-workout. 

Robert Oberst

Critical Energy By way of Excessive Reps? 

Oberst’s coaching week spans three considerably predictable days: an upper-body day, a deadlift-focused day, and a squat-focused day. In these exercises, he is not afraid to make use of bodybuilding rep ranges of 12 or larger, or chase an arm pump on strikes like preacher curls or triceps push-downs. 

Why? Effectively, strongman coaching does not simply hit huge muscle groups, it hits all muscle groups—and all of the slow-twitch and fast-twitch fibers making up all these muscle groups. Oberst says a well-rounded method together with some practical bodybuilding helps hold him balanced and wholesome. 

Robert Oberst’s Jacked Strongman Higher-Physique Exercise


Seated barbell shoulder press

3 units, 4 reps (relaxation 2 min.)


Seated barbell shoulder press

2 units, 20 reps (relaxation 2 min.)



Carry out the workouts so as with as little relaxation as doable between actions and 90 sec. of relaxation between rounds.

4 units, 12 reps (no relaxation)

4 units, 30 reps (relaxation 90 sec.)


Decline dumbbell bench press

4 units, 15, 20, 20, 15 reps (relaxation 90 sec.)



Carry out the workouts so as with as little relaxation as doable between actions and 90 sec. of relaxation between rounds.

4 units, 12 reps (no relaxation)

4 units, 10 reps (relaxation 90 sec.)



Carry out the workouts so as with as little relaxation as doable between actions and 30 sec. of relaxation between rounds.

3 units, 10 reps (no relaxation)

Cable rope preacher hammer curl

3 units, 15 reps (relaxation 30 sec.)



Carry out the workouts so as with as little relaxation as doable between actions and 30 sec. of relaxation between rounds.

Reverse-Grip Triceps Extension

4 units, 20 reps (no relaxation)

Seated dumbbell biceps curl

4 units, 20 reps (relaxation 30 sec.)

Weekends are for Strongman   

On Sundays, all of the efforts of the earlier week culminate in an epic six-hour exercise. There’s Oberst, surrounded by the instruments of his brute-force commerce, performing one occasion after one other for hours on finish. From the long-lasting atlas stones to the farmer’s stroll, he does all of them. 

“Doing this exercise as soon as per week makes the precise contests appear straightforward compared,” he says. “I work as much as a great weight over numerous units for my principal elevate. As soon as I stand up to about 80 p.c of my one-rep max, I will do 2-3 units there, then I will come again down for a number of back-off units. I relaxation generously, however I do a disgusting variety of reps.” 

No, it isn’t how everybody else trains, however it’s laborious to argue with Oberst’s outcomes.  

“Every part has come collectively so shortly for me due to the best way I practice,” he says. “At first, individuals had been like, ‘Man, it is ridiculous to do all these reps.’ Then a yr or two into it, everybody was like, ‘Oh wow, inform me extra about what you are doing.'”

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