At 6-foot-3, 300-pound actor, model and professional bodybuilder Mike O’Hearn is a real-life superhero. And in case you forgot about his otherworldly strength, O’Hearn uploaded a arm training to his YouTube channel on April 7, 2022. He opened with a casual 385lbs close grip bench press for an impressive 10 repetitions.
“Titan” then went through a full arm workout with NFL Network analyst Heath Evans. Check out the full workout below.
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O’Hearn is a four-time winner of Mr. (Natural) Universe and a multiple body-building champion, competing in Weightlifting, Strong manand martial arts. He has appeared on hundreds of fitness and bodybuilding magazine covers and took on the roles of Thor and Titan in the original American Gladiator series (1989-1996) and the 2008 revival of the show, respectively.
The Washington native is known and respected for his immense knowledge of training and nutrition. O’Hearn has popularized power buildinga hybrid training method that bodybuilding and powerlifting couples to help a lifter forge strength and size.
For arm training, O’Hearn teamed up with Evans, who made headlines in 2017 after bench pressing 225 pounds for 45 reps during coverage of the NFL Scouting Combine (in his work attire, nothing more).
“The trick is to push and pull,” Evans said afterward as he tried to catch his breath. “So you move the weight with speed, if I have a DB (defensive back), he’s not going to hit me slow, he’s going to hit me hard, so you’re pushing and pulling.”
Arm training routine for Big Bis & Tris
Below we have included all the details of the arm training session.
Close Grip Bench Press
The entertaining duo kicked off the day’s arm session with the close-grip bench press, a staple triceps focused exercise for increase the size and strength of the upper arm. Evans jumped onto the bench after O’Hearn repeated 385 pounds for 10 without breaking a sweat and performed five reps at 315 pounds.
A few other people joined the training session, “Doc” and Mike O’Hearn’s partner, Mona Muresan, who did some reverse-grip bench press reps with 145 pounds on the bar to start.
O’Hearn flaunted his superhuman strength for the next set, hitting five reps with the same 385 pounds but taking a few seconds to pause at the bottom of each rep.
skull crusher
After the close-grip press, the group moved on to lying barbell extensions, also known as skull crushers. Extension-type movements allow the lifter to achieve a significant stretch in the triceps, and because they have to overcome the weight load from the stretched position, they can stimulate more muscle fibers Y promote hypertrophy.
However, one drawback to extensions is that if you don’t warm up properly or use too much weight, it can cause elbow pain and joint discomfort for some, so using proper technique is crucial.
Hammer Grip Barbell Bicep Curl
O’Hearn and Evans also did some neutral grip sets. bar curls (known as hammer curls) to train the anterior muscles of the upper arm, such as the biceps and brachialis muscles.
Using a neutral or hammer grip is thought to emphasize the brachialis, a primary flexor of the elbow that pushes up against the outer biceps. When well developed, it can add more size and width to the upper arms.
Ending
Mike O’Hearn’s incredible physique at the age of 53 is a testament to his hard work and superior knowledge of training, nutrition and everything else it takes to look like him. It’s almost as if the multiple-time bodybuilding champion is aging in reverse and doesn’t appear to be slowing down anytime soon.
O’Hearn’s recent arm training session with Heath Evans was both entertaining and insightful, as the former showed off his incredible pressing strength and the two shared some training and life wisdom.
Featured Image: Mike O’Hearn on YouTube
