"Hit the Gym Less," or How to Build Real Muscle: Training and Diet Hacks from 6 Elite Strongmen
The competitors at the "Britain’s Strongest Man" circuit are about to show the world what beast mode really looks like. We're talking flipping cars, hoisting Atlas stones, pulling semi-trucks, and performing the Farmer’s Walk with 275 lbs in each hand. These titans of the strongman world have shared their pro tips on how to level up your fitness game. From "dirty bulking" secrets to their most hated exercises, here is the blueprint for legendary strength.
Some of the advice might trigger the average "gym bro." For starters, these giants aren't fans of the bench press. "Unless you’re a competitive powerlifter, I don't care about your bench," says Scott Milne. In fact, four out of the six strongmen labeled the bench press as the most overrated move in the gym. Their secret sauce? It’s boring but effective: consistency. Don't stress if you miss a session or two; just keep showing up for the long haul, and you'll see those gains manifest.
"Strength is the ability to exert force against external resistance. It is the most important regularizing influence on the human body." — Mark Rippetoe, author of Starting Strength.
The Protein Shake Alternative, Pull-Ups, and Cardio
Before he became a strongman icon, Paddy Haynes was actually a long-distance runner. While at college, he started hitting the weights with his roommates and quickly realized he had main character energy when it came to lifting. He dabbled in bodybuilding before someone suggested he try strongman competitions. Fun fact: he still runs a 5K once a year just to make sure he hasn't lost his engine.
Haynes believes pull-ups are the most underrated strength exercise. (He can crank out about 12 reps, which is insane for a guy weighing nearly 290 lbs). Beyond building a massive back, simply hanging from the bar helps decompress the spine, neutralizing the heavy compression your back takes during deadlifts and squats.
Pro-Tip: Hate the taste of chalky protein shakes? Haynes does too. His hack: mix your protein powder with Greek yogurt and a splash of orange juice for a "creamsicle" vibe that actually tastes elite.
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Free Weights Over Machines
Paul Smith was "discovered" by a veteran lifter who noticed he was out-lifting everyone in the gym within weeks of starting. For Smith, proper form is the ultimate flex. "Don’t let your ego write checks your body can't cash," he warns. "If you try to lift more than you can handle with good technique, you’re going to pay the price in injuries."
He’s also a firm believer that if you want raw power, free weights always beat machines. While machines are great for isolated hypertrophy, real strength comes from the nervous system learning to coordinate muscle mass. He thinks the leg press is overrated—mostly because people use it to "ego lift" massive stacks of plates—and recommends the overhead press instead for true functional power.
"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." — Arnold Schwarzenegger.
Don’t Sleep on Your Core
Like many American heavyweights who transition from football, Chris Beetham came from a rugby background until a back injury sidelined him. His rehab turned into a passion for iron. Beetham spends two hours a week just working on his grip strength, though he admits it’s a total snooze-fest and doesn't expect most people to do it. What he does insist on is a specific warm-up.
"I see guys jump on the treadmill for five minutes and then try to max out on overhead press. That’s not a warm-up," Beetham says. You need to prep the specific joints you’re about to use with resistance bands or bodyweight movements. He also notes that everyone wants a 700-lb deadlift, but if your core is weak, you’re just one rep away from a herniated disc.
Diet, Diet, and More Diet
Andrew Flynn also found his way to the platform through rugby. His local gym happened to have some strongman gear, and he realized he was a natural. His #1 tip for the average gym-goer? Master your nutrition. "You need to know your macros if you want to see real results," he says.
According to Forbes Health, macronutrients—carbs, fats, and proteins—are the fuel your body needs in large quantities to function and grow. While micronutrients (vitamins) are important, you can't build a powerhouse physique without hitting your daily protein and calorie targets.
Enjoyment is the Key to Gains
Louis Jack grew up watching the World’s Strongest Man on TV every holiday season. When he realized he was significantly stronger than the average guy at his local spot, he entered a local "Strongest Man" contest and took second place. "I was hooked immediately," he says.
For Jack, the "vibe" of your workout matters. "There are a million ways to get strong. Find the one you actually enjoy, and you’ll progress ten times faster." That’s the beauty of the Strongman lifestyle—ditch the boring treadmill and go flip a massive tractor tire instead. It’s about functional fitness that actually feels like a sport.
Hit the Gym Less Often
Scott Milne also grew up on the classic World’s Strongest Man broadcasts. He only decided to compete after his wife bought tickets to a show in Scotland. During a halftime challenge, he had to press a 135-lb log overhead as many times as possible—and he smoked the competition.
The biggest mistake he sees? People trying to go beast mode six or seven days a week. "It’s unrealistic and leads to burnout," Milne explains. "I recommend 2–3 days a week for beginners, and 4–5 max for elites. Your rest days are when the muscle actually grows." So, train hard, but make sure your recovery game is just as strong.
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