Yeah, Benoit's not only famous for perhaps being the most intense wrestler ever in the ring -- Surprise, surprise -- He's also famous for his insanity inside the weight room. These following tidbits are bits of information I found on Benoit's workout routine.
First off is a story from fellow wrestler Daviri -- The following was posted on Shawn Daivari's website:
"Mania was awesome! You should know what happened by now. I've become an active wrestler in the WWE roster it seems. I hope I haven't disappointed anyone yet. Now I'm gonna tell you a quick horror story about myself in Europe. Chris Benoit and Rob Conway warm up before the matches by doing free standing Hindu squats. They usually do about 500 a piece. It took them some time to build up to that many. The average person can do about 20 before cramping up. Someone in decent shape can do about 75-100. I wanted to give it a try so I went for it and I did about 400...the last 75 were total crap with me using every ounce of my existence to get back up so I'll say 325. The next day I couldn't even walk! I was so sore and tense in my legs that I couldn't bend my knees past 45 degrees, and as the day went on my range of motion got less and
less. Two days later was RAW and I couldn't even bend my legs at all! Don't ask me how, because I don't know, but adrenaline is a crazy thing and I ended up working a tag match which you saw on TV. I hobbled back to the locker room and took a piss and to my amazement it was red. The
next day I was in even more pain and sick as hell. I puked about 5 times. I was managing Mohammad and got through another day. Came back to the locker room and my pee was blackish-brown. Like Dr. Pepper. Gave a sample to the doctor and he ran some tests on it and got back to me the
next day turns out the red then eventually black was the actual muscle fiber in my legs! They had been broken down so much they traveled into my blood stream got to my kidneys and I ended up pissing it out. That's why i was so sick. Now I feel better after a couple days, just legs are
really sore. And that was my trip to Europe!"
While Benoit is an absolute freak in terms of working out (doing 1,000 Hindu squats per day, going up and down dozens of flights of stairs per day
100 Hindu Squats followed by 50 speed squats
125 Hindu Squats followed by 60 speed squats
Did that last part of my routine due to Chris Benoit, this jacked Canadian wrestler for the WWE, he recommended it. ... my legs are ****en sore today!
Wildpegasus -- Hey, does anyone know what speed squats are?
From the WWE magazine
"Benoit does between 500 and 800 Hindu squats twice a week, and he runs or uses a step machine four to six times a week, depending on his schedule. He currently does 30 minutes of cardio after his weight training, but that varies from month to month."
WP -- Note -- I've also seen reference to his cardio being sixty minutes
"I'll take 10-pound dumbbells or 10-pound plates, and do just about every exercise in my routine," he says. "I'll do curls, triceps extensions, side laterals, front laterals, bent-over rows, bent-over laterals,a dn then I'll do some Hindu squats and strech my legs as much as possible. I also warm up my neck twice a week a day-once before I use free weights, and again before I wrestle. I do alot of isometric exercises for my neck. Basically, I just try to get the blood circulating through my whole body."
On and given day, Benoit does 15-18 sets, comprised of 8-12 repetitions fro each bosy part (with the exception of biceps and triceps, which he'll do nine sets for each). And while no body body parts get special attention, Benoit says that he enjoys working shoulders the most.
"I also enjoy working legs when I train with other people," he says. "They are such a big body part, so I really train them hard, and I challenge myself to make the other person [I'm training with] quit, or not finish their workout. I don't make them do extra sets. I still do 15 to 18, but I train really hard when I do legs, and if I;m training with someone else, I'll push myself that much more. It's fun to watch them quit or throw up. I get a real kick out of that."
While Benoit does use heavy weights, he trains more for shape and conditioning than he does for strength. One of his main goals is getting his heart rate up, and maintaining that heart rate throughout his workout. In order to accomplish this, Benoit rests for no more than 30 seconds between sets, and moves quickly from one exercise to another.
The Wolverine also doesn't beleive in "pyramid" workouts-starting with a low weight, working up to maximun weight, and working all the way back down. Instead, he opts to superset, working his muscles to failure. For example, when Benoit works his chest, after a set of 8 or 10 high-neck bench presses, he'll imediately grab dumbbells adn do a lighter set of bench-press flyes, working the same muscle group.
"Consistancy is really the secret to maintaining a great physique," he says. "I prefer free weights, but depending on where I am with my travel schedule, sometimes I'll use (machines), and other times I'll use free weights. Also, because I train in so many gyms, I get to use all different kinds of equipment. I;ve probably used every single type of workout equipment that has ever been made, which is a real treat."
Note -- I remember Benoit making mention that he likes cardio a little more but I can't really remember