“[Brian Shaw] probably holds the informal title of the greatest strength athlete of all time,” Dr. Mike Israetel, co-founder of Renaissance Periodization, proclaimed.
Dr. Israetel dissected the methods of the four-time World’s Strongest Man (WSM) in a recent video on his YouTube channel, saying, “There’s nobody in the NFL this big or this strong.”
Shaw, 42, retired from competitive strongman in 2023. He is now the promoter of his namesake Shaw Classic, which features the Strongest Man on Earth contest. He was also inducted into the International Sports Hall of Fame in 2024.
[Related: Mitchell Hooper Wins 2024 Rogue Strongman Invitational]
Lifting Weights is 90%
What separates elite strongman athletes like Brian Shaw from others? “90% of what makes Brian Shaw is him lifting weights in the gym. It’s the core of strongman,” Israetel affirmed. Scientific evidence points to genetics as a major part of what makes sports champions. (1) Shaw is a 6-foot-8 physical specimen.
Still, brute strength alone doesn’t win four WSM titles. The remaining 10%? Calculated training and preparation.
“Brian Shaw has brought in a next level critical thinking to the sport,” Dr. Israetel noted. “It’s an important 10%, the icing on the cake.”
“Teach your body to execute with
- as weapons; [Shaw] stood out and set the new standard,” Israetel elaborated
- Get Bigger
- Train in cycles
- Don’t only lift dumbbells
- Vary rep ranges
- Avoid 1-4 reps
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- Tucker, R., & Collins, M. (2012). What makes champions? A review of the relative contribution of genes and training to sporting success. British journal of sports medicine, 46(8), 555–561. https://doi.org/10.1136/bjsports-2011-090548
How to Press Heavy Dumbbells Like Shaw
Though the barbell bench press is the gold standard for gauging pressing strength, balancing and pressing super heavy dumbbells is a feat.
Dr. Israetel highlighted where Shaw manhandled six reps of 200-pound dumbbell chest presses with flawless form and a full range of motion. “There are not too many people in history who can grab the 200-[pound dumbbells], carry them to the bench, then lift them,” Israetel remarked.”
Prioritize Muscle Gains for Big Strength
How do you build Shaw-like strength? Not just by lifting heavy dumbbells. According to Dr. Israetel, “You have to get bigger. The best way to train to lift a huge amount of weight in presses is to do barbell, machine, and dumbbell work [in sets of 5-15 reps].” Do this for a few months to build size that translates to strength from varied stimuli. For overall muscle growth, aim for 5-30 reps.
In the next phase, prioritize dumbbell presses for five-to-10 rep sets over several weeks and aim for heavier lifts. Return to varied training to grow, then reintroduce dumbbell presses first on chest day.
Progress in mini-cycles for weeks to months, alternating hypertrophy and strength-building phases.
Key Takeaways
10 x 2 Box Squats
Shaw is a big proponent of 10 to 15 sets for two reps, aiming for speed and work capacity. Israetel agrees on the speed aspect but isn’t sold on 10 x 2 for work capacity or muscle growth, suggesting five to 10 reps instead.
For power, “The vast majority of folks probably should stick to 2-to-3 sets of two reps,” Dr. Israetel advised. When should you do ten sets? “If you’re doing 10 sets of anything, it should be for 5-30 reps [to build muscle], or five to six sets of 3-6 reps for strength,” he encouraged.
Box squats are great for powerlifting and sports training but should not be used for bodybuilding. “Box squatting misses out on that high tension at the deepest stretch, the opposite of what you’d want to do to enhance muscle growth,” Dr. Israetel cautioned.
“Squat all the way to the bottom and spend two to three seconds extra [paused at the bottom. That’s probably how you get the most jacked from squats,” Dr. Israetel exerted.
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Reference
Featured image: @shawstrength on Instagram
