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Bane Workout: Get Big Like Bane [The Dark Knight Rises]

by guest on July 10, 2012
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Bane is the perfect villain for Batman. He is strong, quick, and smart. Here is how to get massive like the masked mercenary. The Bane workout is inspired by Bane in the Dark Knight Rises, focusing on muscle groups that make Bane’s physique so intimidating.

>>> Bane Workout: Chest [The Dark Knight Rises]

>>> Bane Workout: Traps [The Dark Knight Rises]

>>> Bane Workout: Shoulders [The Dark Knight Rises]

As you should know by now, this all revolves around one epic villain – Bane. We helped break the news when Tom Hardy was announced to become Bane. We were also sure to keep you updated on rumors and more recently, separated the rumors from the facts. In some sick way, it almost seems like we’re obsessed with Bane. And we are. In the comic books, Bane was an incredibly intelligent adversary. Genius, strategist, and phenomenally strong – and this was all before even receiving the venom. In the Dark Knight Rises, while following a different story line than the comic books – Bane is incredibly strong, ruthless, and very tactical. In many ways, Bane is like Batman. Bane has accomplished something that we strive to by training to our physical and mental peak.

Aside from the similarities of being expert fighters and strategists, Batman and Bane both share a very advantageous trait – intimidation. Batman’s revolutionary gadgets, ninja-like elusiveness and horrifying costume make him a figure that terrorizes his villains. While just as intimidating, if not more, Bane is intimidating for a very different reason.

Before even witnessing his penchant for carnage, Bane’s physique is frightening. The bulky trapezius muscles, the rounded deltoids, and boulder-like pectoralis muscles. One look at Bane’s traps, shoulders, and chest and you already know not to mess with this guy. Even if Bane does also have monster hamstrings and horse-like quads, it’s the above mentioned vanity muscles that make him terrifying. To keep things simple and straightforward, we are going to go over these vanity muscles that intimidate, along with some of their complimentary muscles; however, this is not a full body program. Rather, this is something that you can add to your routines to bulk up. In exchange for this highly effective routine, we ask one thing of you: to use it for good. If you dare to gain mass in hopes of harming the innocent, we will hunt you down.

Batman and Bane are perfect enemies. Each one’s dedication to being at their peak drives the other to aspire higher. If you do not have a nemesis, you should make one up. As crazy as that sounds, knowing your “opponent” could be training on days that you’re too lazy to may be just what you need to not only drive yourself to your goal, but completely destroying it and taking yourself to an entirely new level.

Odd, isn’t it? How hard we can push ourselves when we imagine that somebody is capable of stopping us. Yet, if somebody is challenging us, we can somehow shift gears and competitiveness takes over. This is your calling. We are calling you out and challenge you to rise to the occasion. Will you become fit to be a hero? Don’t tell us your answer – show us.

Here are very specific workouts to building mass for the most intimidating body parts of a man’s physique. Perform the given routine and you will definitely see results fast.

Fit for Fear


 Tom Hardy as Bane from the Dark Knight Rises          Bane from the Dark Knight Rises          Bane from the Dark Knight Rises

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The Confitdent Brotherhood is a collection of staffers who have worked together to help provide you with content that will make you strong, smart, and skillful.
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  • Ansel Shipley
    September 2, 2012 at 9:11 am

    HI, I am looking at this workout and while I’d love to use it, I can’t figure how it is meant to be used. Is it a supplement or will it replace your chest, back and shoulder days?

    • Hendrik Shaun
      September 26, 2013 at 10:28 pm

      Hey Ansel,

      Do you have any triceps and biceps that you suggest for this type of program?

      Ive been doing the Shoulders, Traps and Chest already

      Thanks man!

  • September 4, 2012 at 7:21 pm

    Hey Ansel, you can replace your existing workout with this routine. Using this as a supplement will be overdoing it. Make every rep count.

    • Hendrik Shaun
      September 25, 2013 at 9:55 pm

      Hey Charlie,

      How are you doin?

      Any biceps and triceps exercises that you would suggest for this program?

      Thanks man!

  • sam
    September 6, 2012 at 2:33 pm

    How often should this workout, or all three workouts be performed? I’m thinking 3 times a week do all three progressions. Is this overdoing it, or should I do more?

    • September 6, 2012 at 4:28 pm

      Sam, I assumed it would just replace your shoulder day, back day and chest day in a 5 day workout. Charlie, Do you have an arms day for Get Big Like Bane Series?

  • September 6, 2012 at 4:11 pm

    Do each once per week. Be slow and methodical with each rep. The key to building size is training hard (muscle damage), but you also need to recover (when the muscle scientifically grows). Don’t overdo it – you won’t give your muscles a chance to recover.

  • Ansel Shipley
    September 10, 2012 at 6:48 am

    I developed an arm day and a leg day using P90X exercises and wanted to run it by you to make sure they would be good.

    Arm Day:
    Tri Set
    Corkscrew Curls
    One Arm Curl in lawnmower positon
    In-out bicep curl

    -I wasnt totally sure on my burnout so i just put down standards
    Normal Curl
    Hammer Curl

    Leg Day:
    Tri Set
    Calf-raise squat with weights
    step back lunge with weights
    Groucho walk

    Wall squat

    I was less sure for what to do with the leg day so I just found some exercises that looked good.


    • September 10, 2012 at 5:08 pm

      Try this for your legs to put on some serious mass:

      LEGS (4010 tempo)
      Quads:Try to put your heels on anything like a folded towel to activate your quads more.
      -Front squat
      -Goblet squat
      -Split squat/walking lunge

      Burnout with leg extensions

      Hamstrings: Push with your heels on these
      -Sumo deadlift or romanian
      -Leg press
      -Stiff leg dumbbell deadlift

      Burnout with lying hamstring curl

      • Ansel Shipley
        September 10, 2012 at 5:34 pm

        Ok thanks! Three question, what is a 4010 tempo and are the quad workout and hamstring workout to be done one different days? And do you have a better suggestion for a burnout for arms?

        • September 16, 2012 at 5:36 pm

          4 seconds while resetting to the starting position, 1 second while exerting yourself. You can do them on different days. For arms, burnout with curls (for your biceps) and the tricep pushdown (with rope) for your triceps.

      • Hendrik Shaun
        September 24, 2013 at 1:18 am

        How are you doing man? Awesome Program however I was just wondering if you guys have the official biceps/triceps exercises for this particular program?

        Thanks and have a good one!

  • Markus
    September 28, 2012 at 3:09 pm

    Hey Charlie,

    I was wondering what workout would be good for back for this type of program.
    Please let me know.

    Thank you for your time

  • Ansel Shipley
    October 1, 2012 at 5:55 am

    Do you have a good 5 minute ab workout? I don’t have time in the morning for my current one

    • October 7, 2012 at 12:56 am

      Hey Ainsley, you will find plenty on this site. Leg lifts and planks will do wonders for you. The barbell rollout or an ab wheel will also get your core rock solid.

  • Toby
    October 8, 2012 at 12:16 am

    I shared this link and now I cant find the download link for the ebook

  • Scott
    October 26, 2012 at 7:45 pm

    This is great stuff. My hat is off to the authors. However, I would love to see the program completed with some lower body advice and other things to round it out like what do for back and arms to complete the “bane look”.

  • Jack Simpon
    January 7, 2013 at 7:03 pm

    Hi Charlie,

    Just been looking at the Bane workouts look good gonna try them did the programme ever get completed with a back,arms,legs and abs workout

    Thanks Jack

    thanks Jack

  • Luis Curiel
    January 9, 2013 at 2:44 pm

    Hi, I was wondering if you had any workouts to get like bane but for bicep and/or back muscle, and/or Leg muscle

  • alex nava
    November 13, 2013 at 10:46 am

    and what can i do for back and triceps? and how many days have to go to gym ?

  • Limpan
    February 19, 2015 at 4:46 am

    Is it necessary to do the back and arms workout for this? Or is it enough to do shoulders, traps, back and legs?

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