Andrus Murumets: a strongman's workout at Reval-Spordi

Strongman Andrus Murumets took me along to the Reval-Spordi gym one morning to show how he builds strength now that he’s back from the Arnold Strongman Classic. No fancy tricks, no show with tires and cars — just heavy basic exercises and hard work.

Many Fitness.ee readers have asked to see workouts with powerlifters and strongmen. A couple of powerlifting workouts are already done, so now I got in touch with a man nicknamed Monster Grip. Third place at the Arnold Strongman Classic, along with a new world record in the suitcase carry, speaks for itself — results like that aren’t handed out for nothing.

Andrus Murumets’s training philosophy

The workout starts at 10:30 in the morning — right in my sweetest sleeping hours. There are two reasons: the gym is quiet then, and the rest of the day is left for eating and muscle recovery.

I expected us to start flipping tires and lifting logs. Not at all. Andrus’s philosophy is simple: use heavy basic exercises and you get strong. He used to imitate the competition events in his workouts, but experience has shown that this doesn’t get you to the goal. He uses only one or two exercises at a time, depending on whether he trains once or twice that day.

The basic exercises he also recommends to bodybuilders who want a powerful look are: deadlift, clean and jerk, snatch, behind-the-neck press on the Smith machine, standing barbell press from the chest overhead, back squat, front squat, log lift and hanging. Yes, hanging — you read that right. More on that later.

Log lift: Andrus Murumets’s new record

This is probably the only exercise that’s also on the program at strongman competitions. Since many events require a neutral grip, the log is unavoidable. The “log” itself is shaped like an actual log, with recessed handles and tubes at the ends for plates. The empty log weighs 65 kg, and Andrus warms up with it, lifting it 4–5 times. Even I can manage that.

Next, blue 20 kg plates go on — 105 kg in total. I ask what the record is. The answer: 185 kg, which is 5 kg heavier than the Estonian record. Well, yeah, I’ve got nothing to add here. 105 kg goes up with loose wrists for 3–4 repetitions. That’s exactly the rep range he uses, always leaving a small reserve — he only pushes close to 100% in the last couple of sets.

Next come 145 kg (3 repetitions), then 165 kg. The lift goes like this: he grips the log, lifts it to his knees, from there to his chest, and presses it overhead for 3 repetitions. It looks effortless. Finally 185 kg — his previous personal record — also goes up, with a bit of hesitation. I start egging him on, pointing out that every Pros’ Workout has produced a new record. Andrus mentions that he has a mental “brake” before 200 kg. I suggest 195 kg. He thinks it over and agrees. That’s 10 kg more than his previous best — Monster Grip grabs the bar, and a new personal record is born. So much for a tired lower back — take that.

Front squat

It would be more accurate to call it a squat with the bar on the shoulders. I’ve tried it myself from time to time, but every attempt ends in discomfort. I’m hoping to finally learn the technique thanks to Andrus. The bar is in the power rack. Shoulders forward, so the bar rests on the front of the shoulders. Chest out, otherwise you lean forward on the way down. Hands off the bar, elbows up, and I use only the three middle fingers as a stopper to keep the bar in place — that way you don’t twist your hands. The exercise is safe (if the weight is too much, you just drop the bar) and works the quadriceps muscle well.

Andrus starts with 100 kg for 5 repetitions. Next, 150 kg for 4 repetitions. Then the red plates go on, 200 kg for 3 repetitions. Finally 220 kg for 2 repetitions — no record attempt here today. The record in this exercise is 270 kg. Try to match that if you can.

Hanging and Monster Grip

The exercise Andrus does at the end of almost every workout, and especially before competitions, is simply hanging. His 142 kg body weight is enough to train the wrist muscles. According to him, this very exercise has developed the iron grip that made him Monster Grip.

The technique is simple: find a place to hang from, grab on with an overhand grip and hang. Andrus’s record is 1:36. This time he managed to hang for 1:20. I hung for 1:40 and was very pleased — in at least one thing I’m stronger than him, body weight aside. One more tip: don’t jump down, step down, because hanging stretches the back, and dropping from a height would compress the vertebrae again.

Andrus Murumets’s training program and daily menu

1x workout a day:

Mon: Deadlift, behind-the-neck press
Tue: Bike, massage
Wed: Back squat, barbell press from the chest overhead
Thu: Something light (biceps or similar)
Fri: Log lift, front squat
Sat: Rest
Sun: Rest

Training 2x a day:

Mon: morning — deadlift; evening — clean
Tue: Bike, massage
Wed: morning — squat, snatch; evening — jerk
Thu: Something lighter
Fri: morning — snatch; evening — front squat, jerk
Sat: Rest
Sun: Rest

* hanging from a bar after every workout, especially as competitions approach.

A random day’s menu for Andrus:

Morning: 3 eggs, a couple of sandwiches and Twinlab AM protein
After the workout: MRP Nitrate Fuel
A hearty lunch 1.5 h after the workout
Before the evening workout I grab a snack
After the evening workout: MRP Nitrate Fuel
1.5 hours after the workout I eat at home
And then I keep eating for the rest of the evening
Before going to bed: Twinlab PM Protein with milk
During the night: 1 liter of yogurt or milk — whichever there is at home

FAQ about Andrus Murumets’s training

Why doesn’t Andrus Murumets simulate the competition lifts in training?

He used to, but experience showed that strength develops better with basic exercises, and the competition result comes by itself.

How many repetitions per set does Andrus do?

Typically 3–4 repetitions, not taken to 100%. A small reserve is always left in the tank, and close to 100% is given only in the last couple of sets.

How can you get in touch with Andrus?

Questions and comments about training can be sent by email to andrus@powerman.ee. Andrus visits Fitness.ee regularly and also reads the forum messages.