10/9/2020 0 Comments Black Panther Workout
With the premiere of Infinity War and Black Panther right around the corner, I wanted to share one of my favorite workouts based on one of my top five favorite super heroes. Black Panther is the epitome of cool. From his wealth, to his power, to his abilities. As well as most of his comics, though there are a few standouts. I’m very eager to share this with you all. A full body program that leaves nothing to be desired and asks everything of you.
Black Panther
The Black Panther’s background is very extensive. So I’m just going to give you a rundown of the essentials. Black Panther is the mantle and alternate identity of King T’challa of Wakanda. He is the wealthiest and one of the smartest and most accomplished characters in the Marvel Universe. He has bested all manner of adversary and even become the God of Death. And while everyone has their own unique reasons, it seems we all have a special place for Black Panther in our hearts due to his character, personality, and skillset. One of the things that attracts people to Black Panther the most, and is a trademark of his badassery, is how well he performs. He is at the peak of human physical conditioning and is an expert combatant. The discipline that goes hand-in-hand with that, as well as his regal nature, are what truly makes him great. Not to mention the supernatural enhancement he has received from the Panther Goddess Bast. So, I was originally going to make this workout force discipline into you. It was going to be a split that focuses on strength and conditioning, and combat conditioning. But being the Physical Culturist and Physical Culture Historian that I am, I had a better idea. I’d give you a workout from the real life Black Panther, himself. The Black Panther - Serge Nubret.
Serge Nubret - The Black Panther
Some of the older guys I talk with call him the Black Panther of Paris, but the French country he actually hails from is Guadeloupe. He moved to Paris at the age of 12 to pursue a scholarship, but it was back in Guadeloupe that he decided to become a bodybuilder, after studying accounting. At the age of 20 he claimed that bodybuilding was his reason for being, and that he’d soon become a world champion. Though he had many doubters, he was not wrong. Serge Nubret is symbolic of that Golden Age of Bodybuilding. Competing and training with the likes of Schwarzenegger and Zane, among others. As such he has been inspiration and envy of many bodybuilders past and present. Now, it’s no secret that all of the guys were on the sauce, more or less. This was really the dawn of that becoming the norm. So when you see me praise these guys and share their methods, I am in no way promoting that. These guys were titans that defined an era, culture, and sport. And while I’m not one hundred percent certain, I’m pretty sure Sandow would rather these guys be the standard than what currently is. Serge Nubret Workout Serge was a staunch proponent of high volume pump training. He lifted “light/moderate” weights for high reps and sets. I’m talking between 6-8 sets. Now, the average reader may not be up to that right away. So I cut that in half to 4-5 sets for 10-12 reps. Now, to put that PrymaFit flavor on it, I’ve adapted this to a home workout. You can use dumbbells or stackable resistance bands. When the program is laid out, the first exercise is always a dumbbell exercise. The alternative is a resistance band exercise. So move accordingly. One final word before you get into it. Serge had incredible discipline but he had foregone quite a few things many find as essential. He didn’t count calories or macros. He didn’t train traps and forearms directly. And he didn’t do cardio. Instead he trained abs once a day everyday, working up to 2,000 sit ups a day. He suggested that you not jump the gun with this method. Instead of doing five sets of your max on sit ups, he suggests to only do AMRAP once a day. And continue to improve that number. My Prymal take on it? I think it’s pretty badass, but I don’t consider sit ups that functional. Maybe swap it out for V-ups or hanging knee raises/leg raises. Or alternate. After all, this was an everday thing for him. Might as well get some variety. And now that that’s out of the way, let’s get to the program.
Workout A
Quads and Chest
Workout B
Back and Hamstrings
Workout C
Arms and Shoulders
Conclusion
I eventually will do a Chadwick Boseman Black Panther Workout. Maybe early next year around the premiere of the titular film. But I wanted to honor the first real life Black Panther. Serge Nubret is legendary and his physique was definitely something right out of a comic book. With the creative and colorful names they gave Silver and Golden Age bodybuilders, you’ll definitely see a lot more articles and mini-programs like these pop up. After all, historical fitness and nerd culture are my fortes. Do remember to use adequate weight with this program. The goal is not to build up your one rep max but hypertrophy and pump training. Serge used lighter weights and higher sets. Even though I cut the sets in half, it’s still necessary to use weight that you can handle while it still challenges you. Not may people have been on the level of Serge and his peers, so humble yourself. And if you are using stackable resistance, remember to secure the door anchor. As well as manipulate the distance and stretch of the bands so as to manipulate the resistance. If you want to learn more about the Black Panther of Wakanda, or the Black Panther of Paris, check the “Further Reading” section. Don’t forget to subscribe, like, and share. Stay Prymal, BarLord. Further Reading Black Panther/T'Challa Serge Nubret
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
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