Tuan Tran: 'The Dark Knight Rises' Bane Workout

Bodybuilder and powerlifter Tuan Tran gets enthusiastic about Batman, the movie "The Dark Knight Rises", and especially its villain Bane. Tuan: "I have been waiting for the movie and wanted to do a fan based video this time around. Not something I normally do, but this was a perfect fit coming up with an idea about how Bane trains. He is physiqually the most powerful foe the Dark Knight has ever faced. In order for Bane to take on the Dark Knight, he must master all aspects of athletic ability. Here are my thoughts on how Bane would train his entire body to max the aspects of
1. Power
2. Strength Endurance/Conditioning
3. Mobility/Flexibility
4. Speed
5. Agility/Explosiveness
6. Hand/Eye Coordination
7. Reflexes



This second video features Tuan's thoughts on how Bane would train especially his back and biceps.

Tuan Tran: Profound Arm Sculpting

This is far more than a simple arm training video. Tuan Tran, the competitive bodybuilder and powerlifter, begins with a proper goal setting. Then he demonstrates his biceps and triceps workout using cables, barbells, the preacher curl machine, chin-ups, and ropes. Finally Tuan explains his personal goals, his strength, and his weakness, and how he handles it to build imposingly huge and sculpted arms.

Tuan Tran: How To Get Big Arms

His arms are stunningly massive and measure 18 inches when flexed. Tuan Tran, natural bodybuilder and raw powerlifter, demonstrates in two videos how to train for huge arms. In the first video he explains several essential, very useful, and even surprising tips for better arm development.



In the second video Tuan performs barbell curls for bigger arms: 10 sets, various weights, and various numbers of repetitions.

Tuan Tran: Arm & Shoulder Home Workout

A ripped body can be built without a gym. Powerlifter and bodybuilder Tuan Tran shows it, and demonstrates in this video his comprehensive routine for sculpted arms and shoulders at home: warm up, chin ups, band curls, band shoulder presses, band overhead extensions, one arm push ups, and finally cool down.

Tuan Tran: Sculpted Back & Traps

Massive, well-defined, and perfectly proportioned: Bodybuilder and powerlifter Tuan Tran knows how to sculpt each of his muscle groups. This time he works back and traps with a special training, the Dumb Bell Complex, consisting of three exercises: Upright Row, Side High Row, and Shugs.

Tuan Tran: More Than Strong Legs

His exercises are always extraordinary. This time bodybuilder and powerlifter Tuan Tran finishes his leg workout with a "Killer Conditioning Tri Set". The three exercises are: Ice Skater Hops, Squat Jumps (with pause in the hole), and Hyper Extensions (partial range to max harmstrings and glutes, reduce tension on lower back).

Tuan Tran: Chest Blast Workout

His pumped pecs show how effective this training is. Bodybuilder and powerlifter Tuan Tran demonstrates several exercises to activate his chest muscles.

Video 1: Decline Flys and Supinated Presses



Video 2: Push Ups

Tuan Tran: Intense Romanian Deadlifts

It's his last set, and it will be a massive drop set of Romanian Deadlifts. In this video bodybuilder and powerlifter Tuan Tran performs and explains his intense exercise:

Tuan Tran: Floor Presses For Big Chest

This exercise will blast your pecs. In the video bodybuilder and powerlifter Tuan Tran shows and explains a floor presses variation for chest development.

Tuan Tran: Bench Press Challenge

The record for bench press at the NFL combine is 51 reps of 225 lbs, set by Justin Ernest of Eastern Kentucky in 1999. Powerlifter and bodybuilder Tuan Tran shows in this video how many repetitions he muscles:

Tuan Tran: Heavy Deadlifts

It's his last set with 415 lbs. Tuan Tran's goal is to get more than 10 repetitions of deadlifts. The powerlifter and bodybuilder goes all-out:

Tuan Tran: How I Build My Big Biceps

Who wouldn't like to have a bicep like his? Bodybuilder and powerlifter Tuan Tran shows and explains how he effectively works his biceps with dumbbells in the video below the pictures.

The video:

Tuan Tran: Great Exercise For Cardio Haters

"You hate traditional cardio training?" Tuan Tran asks. "I hate it too. But I know it has to be done. So I try to find different ways of incorporating the cardio aspect into my training." In this video the bodybuilder and powerlifter does bicep curls on a stepper. Tuan explains the advantage of this combination of weight training and aerobic: "This exercise helps to burn fat and to develop my physique to look great on stage."

Tuan Tran: Real Chest Growth

He knows how to fully blast and stimulate his chest. Bodybuilder and powerlifter Tuan Tran explains what he feels is the most effective and growth promoting workout for the chest:

"Most bodybuilders and weight trainers would rather use straight sets (which don't cause too much pain on the body), and they would also rather use their heavy poundage that they feel proud of achieving. I mean what is worse than having to drop the weight that you were capable of using and actually suffer while using it? But if you want to have a barrel sized chest with striations and veins running through it, I feel these techniques are the only way to blast the chest enough to get it to that point of growth. The 5 techniques that are used in almost all of my workouts are: pre-exhaust, triple drop sets, and also rest pause, and my two new favorites - super slow, and extreme stretching. Without these techniques I would be lost at a sub-intensity level and not achieve the feeling of accomplishment that I do with these principles.

So now with a simple background on what you will be up for lets introduce the most beneficial workout for the chest. This workout always begins on the Pec-deck fly machine. Why might you ask? Well it is only the best machine to fully isolate the chest and pre-exhaust it to its full extent.

Lets paint a picture. Most people on chest day will go straight to the flat press, don't get me wrong its an excellent movement but it has downfalls. When you reach failure your triceps and shoulders usually give out before you can fully blast and stimulate the chest. But with pre-exhaust your chest, and only your chest will already be stimulated before you get to the flat press. So back to the workout, my workout partner and I will usually warm up with some light sets before we start to inflict the pain. On this machine, only one working set will be preformed. With the style that it is preformed in you wont want/be able to perform another set in a similar fashion." The video:

Tuan Tran: Bigger Traps

His profound knowledge and super impressive physique are convincing. In this video bodybuilder and powerlifter Tuan Tran explains and performs an exercise which combines rack pulls and shrugs to build bigger trapezius.

Tuan Tran: Huge Arms

Home workout for bigger biceps and triceps: In the first video bodybuilder and power lifter Tuan Tran is demonstrating one arm pull ups.



In the second video Tuan performs one arm push ups: