Žydrūnas Savickas “Big-Z” is a professional strongman and powerlifter from Lithuania who is widely regarded as one of the greatest strongmen of all time. With four World’s Strongest Man titles and numerous other accolades to his name, Savickas is known for his incredible strength and impressive physique. Many people are interested in learning about his workout routine and diet, as they hope to gain insight into how he achieved such incredible results.
Savickas’ workout routine is known for its intensity and focus on compound exercises, which are exercises that work multiple muscle groups at once. He also incorporates specific exercises that target his weaknesses, such as grip strength and core stability. Additionally, Savickas places a great deal of emphasis on recovery and rest, recognizing that these are essential components of any effective training program.
Key Takeaways
- Žydrūnas Savickas is a professional strongman and powerlifter who has achieved incredible success in his career.
- His workout routine is known for its intensity and focus on compound exercises, as well as specific exercises that target his weaknesses.
- Savickas places a great deal of emphasis on recovery and rest, recognizing that these are essential components of any effective training program.
Who is Žydrūnas Savickas
Žydrūnas Savickas, also known as “Big Z,” is a Lithuanian athlete who is widely regarded as one of the greatest strongmen of all time. He was born on July 15, 1975, in Biržai, Lithuania.
Savickas began his athletic career as a powerlifter, winning multiple national championships in Lithuania. He later transitioned to strongman competitions, where he quickly made a name for himself. He won his first Lithuania’s Strongest Man competition in 2000 and went on to win the title eight more times.
Savickas is perhaps best known for his success in the World’s Strongest Man competition, which he won four times (in 2009, 2010, 2012, and 2014). He also holds numerous world records in various strongman events, including the log lift, deadlift, and yoke walk.
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Beyond his impressive athletic achievements, Savickas is an inspiration to many for his dedication and work ethic. He has been known to train for hours each day, pushing himself to the limit in pursuit of his goals.
Overall, Žydrūnas Savickas is a legendary athlete and an inspiration to many in the world of strength sports.
Savickas’ Achievements
Žydrūnas Savickas is widely regarded as one of the greatest strongmen of all time, having achieved numerous accolades throughout his career. He has won the World’s Strongest Man competition four times (2009, 2010, 2012, and 2014), making him one of only five men to have won the title four or more times.
In addition to his success at the World’s Strongest Man, Savickas has also won the Arnold Strongman Classic six times (2003, 2004, 2006, 2007, 2009, and 2010) and the IFSA Strongman World Champion title twice (2005 and 2006). He has also won the Arnold Classic in 2009, 2010, and 2011, making him the only man to have won both the Arnold Classic and the Arnold Strongman Classic in the same year (2010).
Savickas’ dominance in strongman competitions has been attributed to his incredible strength and technique, as well as his dedication to his training and diet. He is known for his ability to lift massive weights, including a world record-breaking 1,102-pound deadlift in 2015.
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Despite his many achievements, Savickas has remained humble and focused on his training and competition goals. He continues to compete in strongman events and inspire others with his strength and dedication to the sport.
Savickas’ Workout Routine
Žydrūnas Savickas is known for his impressive strength and conditioning, which he has developed through years of dedicated training. His workout routine is designed to build strength and power, with a focus on strongman events.
Savickas’ training schedule includes a mix of strength training and conditioning exercises. He typically trains six days a week, with one rest day. His workout routine includes a variety of exercises, including deadlifts, squats, log lifts, farmer’s walks, tire flips, yoke walks, deadlift variations, atlas stone lifts, and truck pulls.
Savickas’ training routine is designed to build strength and power in his upper body, as well as his core and legs. He often uses heavy weights and low reps to build strength, with a focus on proper form and technique.
One of Savickas’ key exercises is the deadlift, which he uses to build strength in his back and legs. He often performs deadlifts with heavy weights and low reps, focusing on proper form and technique. He also incorporates deadlift variations, such as sumo deadlifts and trap bar deadlifts, to target different muscle groups.
Savickas also incorporates squats into his training routine, which he uses to build strength in his legs and core. He often performs squats with heavy weights and low reps, focusing on proper form and technique.
In addition to strength training, Savickas also incorporates conditioning exercises into his training routine. He often performs farmer’s walks, tire flips, yoke walks, and truck pulls to build endurance and conditioning.
Overall, Savickas’ workout routine is designed to build strength and power, with a focus on strongman events. He uses a mix of strength training and conditioning exercises to build muscle and endurance, with a focus on proper form and technique.
Specific Exercises in Savickas’ Routine
Žydrūnas Savickas is known for his impressive strength and power, which he has achieved through years of hard work and dedication to his training routine. Some of the specific exercises that he includes in his routine to build his impressive physique and strength are:
- Log Press: This exercise involves lifting a heavy log from the ground and pressing it overhead. Savickas is known for his exceptional log pressing abilities, having set multiple world records in this lift.
- Bench Presses: Savickas also includes bench presses in his routine to build his upper body strength. He typically performs sets with heavy weights and low reps to maximize his strength gains.
- Overhead Presses: In addition to log presses, Savickas also performs other overhead presses such as the Arnold press and two-arm upright row to build his shoulder strength.
- Bicep Curls: To build his arm strength, Savickas includes bicep curls in his routine. He typically performs sets with heavy weights and low reps to maximize his strength gains.
- Triceps Kickbacks and Two-Arm Triceps Extension: To build his triceps, Savickas includes exercises such as triceps kickbacks and two-arm triceps extension in his routine.
- Close Grip Push-Ups: To build his chest and triceps, Savickas includes close grip push-ups in his routine. He typically performs sets with high reps to build muscular endurance.
- Hammer Curls: To build his forearm strength, Savickas includes hammer curls in his routine. He typically performs sets with heavy weights and low reps to maximize his strength gains.
- Bent Over Rear Delt Fly: To build his rear deltoids, Savickas includes bent over rear delt flys in his routine. He typically performs sets with moderate weights and high reps to build muscular endurance.
- Lateral Raise: To build his shoulder strength and size, Savickas includes lateral raises in his routine. He typically performs sets with moderate weights and high reps to build muscular endurance.
Overall, Savickas’ workout routine is designed to build his strength and power through heavy lifting and low reps. He also includes exercises to build muscular endurance and size. His dedication and hard work have paid off, as he is considered one of the strongest men in the world.
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Savickas’ Diet Plan
Žydrūnas Savickas’ diet plan is an essential part of his fitness regimen. As a professional strongman, he needs to maintain a healthy weight while also consuming enough calories to fuel his intense workouts.
Savickas’ diet plan is high in protein and carbohydrates, with a moderate amount of healthy fats. He typically consumes six meals per day, spaced out every two to three hours. Each meal consists of a balance of macronutrients, including lean protein sources such as chicken, fish, and beef, complex carbohydrates like sweet potatoes and brown rice, and healthy fats like avocado and nuts.
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In addition to his regular meals, Savickas also includes protein shakes and supplements in his diet plan. He emphasizes the importance of staying hydrated, drinking at least a gallon of water per day to support his intense workout routine.
Overall, Savickas’ diet plan is focused on providing his body with the nutrients it needs to perform at its best, while also maintaining a healthy weight.
Importance of Rest and Recovery in Savickas’ Routine
Rest and recovery are essential components of any workout routine, and Žydrūnas Savickas’ training is no exception. In fact, he places a great deal of emphasis on recovery, recognizing that it is just as important as the actual training itself.
Savickas understands that the body needs time to heal and repair after intense training sessions. Without proper recovery, the body can become fatigued, leading to decreased performance and an increased risk of injury. Therefore, he incorporates various recovery methods into his routine to ensure that his body is able to recover and perform at its best.
One of the key recovery methods that Savickas uses is rest. He understands the importance of getting enough sleep to allow the body to recover and repair. He makes sure to get at least 8 hours of sleep every night, and sometimes even more when he is training intensely.
In addition to rest, Savickas also uses other recovery methods such as stretching, massage, and foam rolling. These methods help to increase blood flow to the muscles, which helps to reduce soreness and promote healing. He also uses ice baths and contrast showers to help reduce inflammation and speed up recovery.
Savickas’ diet also plays a crucial role in his recovery. He makes sure to eat a balanced diet that is rich in protein, healthy fats, and complex carbohydrates. This helps to provide his body with the nutrients it needs to repair and recover after intense training sessions.
Overall, Savickas’ approach to rest and recovery is a key factor in his success as a strongman. By prioritizing recovery, he is able to train at a high level while minimizing the risk of injury.
Savickas’ Mentality and Approach to Training
Žydrūnas Savickas’ success in the sport of strongman is not only due to his impressive physical strength and size, but also his strong mentality and approach to training. He is known for his determination and focus, which have allowed him to become one of the most successful strongmen in history.
Savickas approaches training as a profession, taking it very seriously and dedicating himself fully to it. He has a mental fortitude that allows him to push himself to his limits and beyond, and he is not afraid to take risks in order to achieve his goals.
Savickas is a force to be reckoned with in the world of strongman, and his progress over the years has been remarkable. He has consistently improved his performance and broken records, which is a testament to his dedication and hard work.
Overall, Savickas’ mentality and approach to training are key factors in his success as a strongman. He is confident in his abilities, knowledgeable about what it takes to succeed, and clear in his goals and objectives.
Comparisons with Other Strongmen
Žydrūnas Savickas is widely regarded as one of the greatest strongmen of all time. His impressive track record in international competitions speaks for itself. However, how does he compare to other strongmen in the sport?
One of his main rivals was Hafthór Björnsson, also known as “The Mountain” from the popular TV series Game of Thrones. Although Björnsson has a larger physical build than Savickas, the Lithuanian was able to outperform him in several competitions. For example, Savickas won the World’s Strongest Man title four times, while Björnsson only won it once.
Another strongman who has been compared to Savickas is Martins Licis. Licis is a rising star in the sport and has been making waves in recent years. He won the World’s Strongest Man title in 2019, becoming the first American to do so since 2011. However, Savickas has a more extensive track record, having won the title four times, as mentioned earlier.
When it comes to their workout routines and diets, there are some similarities and differences. For example, both Savickas and Licis prioritize compound movements such as squats, deadlifts, and overhead presses in their training. However, Savickas has been known to incorporate more traditional bodybuilding exercises into his routine, such as bicep curls and tricep extensions.
In terms of diet, both athletes consume a high amount of protein and calories to support their training and recovery. However, Savickas has been known to consume more red meat and dairy products, while Licis prefers a more plant-based diet.
Overall, while there are some similarities and differences between Žydrūnas Savickas and other strongmen in the sport, his impressive track record and unique training methods have solidified his place as one of the greatest of all time.
Savickas’ Influence and Legacy
Žydrūnas Savickas has had a significant influence on the sport of strongman and the fitness industry as a whole. His impressive feats of strength and dedication to his craft have inspired countless individuals to pursue their own fitness goals.
Savickas’ work ethic and commitment to his training have been a source of inspiration for many aspiring athletes. His dedication to his craft and relentless pursuit of excellence have set a high standard for those who follow in his footsteps.
Beyond his impact on the world of strength sports, Savickas has also made a significant contribution to the fitness industry as a whole. Through his training methods and dietary practices, he has helped to educate and inspire individuals around the world to lead healthier and more active lifestyles.
Overall, Savickas’ legacy as one of the greatest strongmen of all time is a testament to his unwavering commitment to his craft and his ability to inspire others to achieve greatness.
Conclusion
Žydrūnas Savickas is one of the most successful strongmen in history, and his workout routine and diet have played a significant role in his success. His focus on compound exercises, heavy lifting, and progressive overload has allowed him to build incredible strength and size over the years.
In terms of his diet, Savickas follows a high-protein, high-calorie diet to support his intense training regimen. He consumes a variety of protein sources, including lean meats, eggs, and protein supplements, and he also incorporates plenty of healthy fats and complex carbohydrates into his meals.
While Savickas’s workout routine and diet are undoubtedly challenging, they have been proven to be effective for building strength and muscle mass. However, it’s important to note that not everyone can or should follow his exact routine and diet. It’s essential to work with a qualified trainer and nutritionist to create a personalized plan that fits your individual needs and goals.
Overall, Žydrūnas Savickas’s dedication to his training and nutrition has helped him achieve incredible success in the world of strongman competition. His approach to fitness and health can serve as an inspiration to anyone looking to improve their strength and physique.
Frequently Asked Questions
What are some of the exercises included in Žydrūnas Savickas’ workout routine?
Žydrūnas Savickas’ workout routine includes a variety of exercises that target different muscle groups. Some of the exercises he includes in his routine are deadlifts, squats, bench press, overhead press, and rows. He also incorporates strongman-specific exercises such as tire flips, log presses, and atlas stone lifts.
What is Žydrūnas Savickas’ approach to nutrition and diet?
Žydrūnas Savickas follows a high-calorie diet that consists of lean protein, complex carbohydrates, and healthy fats. He consumes a lot of chicken, fish, beef, rice, sweet potatoes, and vegetables. He also supplements with protein shakes, creatine, and vitamins.
How does Žydrūnas Savickas’ workout routine differ from other strongmen?
Žydrūnas Savickas’ workout routine is unique because it is tailored to his specific strengths and weaknesses. He focuses on developing his core strength, explosive power, and grip strength. He also incorporates a lot of strongman-specific exercises that other strongmen may not include in their routines.
What is the average length of Žydrūnas Savickas’ workout sessions?
Žydrūnas Savickas’ workout sessions typically last between 2-4 hours. He trains 5-6 days a week and focuses on a different muscle group each day. He also incorporates cardio into his routine to maintain his cardiovascular health.
What is Žydrūnas Savickas’ daily calorie intake?
Žydrūnas Savickas’ daily calorie intake is estimated to be around 6,000-8,000 calories per day. He needs to consume a lot of calories to maintain his massive size and strength.
What are some of the challenges Žydrūnas Savickas faces when maintaining his workout routine and diet?
One of the biggest challenges Žydrūnas Savickas faces when maintaining his workout routine and diet is the risk of injury. He puts a lot of stress on his body during his workouts, and he needs to be careful not to overtrain or push himself too hard. Another challenge is the time commitment required for his training and meal prep. He needs to dedicate a significant amount of time each day to maintain his physique and strength.
