Viking Workout: The Aesir 9 Set Method

Viking Workout:

The Aesir 9 Set Method

The most brutal viking workout and training method in Iron Alchemy is the Aesir 9 Set Method. In my experience I have been able to pack on 10 pounds of muscle in a 12 week cycle using this Iron Alchemy workout. For this reason it is my favorite. It destroys plateaus and forges new pathways up the body building mountain towards Asgard. The workout will blow up your muscles like a balloon, so prepare yourself mentally for the devastating effect of hypertrophy. Asgard is in your sights.

The secret to the Aesir 9 Set Method is in the number 9. Our ancestors recognized this as a holy number related to sacrifice. To illustrate, Adam of Bremen writes:

“A general festival for all the provinces of Sweden is customarily held at Uppsala every nine years. Participation in this festival is required of everyone. Kings and their subjects, collectively and individually, send their gifts to Uppsala; – and – a thing more cruel than any punishment – those who have already adopted Christianity buy themselves off from these ceremonies. The sacrifice is as follows; of every kind of male creature, nine victims are offered. By the blood of these creatures it is the custom to appease the gods. Their bodies, moreover, are hanged in a grove which is adjacent to the temple. This grove is so sacred to the people that the separate trees in it are believed to be holy because of the death or putrefaction of the sacrificial victims. There even dogs and horses hang beside human beings. (A certain Christian told me that he had seen seventy-two of their bodies hanging up together.) The incantations, however, which are usually sung in the performance of a libation of this kind are numerous and disgraceful, and it is better not to speak of them.”

Honor-the-Roots-april-2015-body-pose

Basics of the Viking Workout:

How Long to Rest: 60 to 90 seconds.

Tempo of Each Rep: 4 – 0 – 2

Suggested Rest Days: For each workout day follow it with a day of rest. If undergoing an extensive workout regimen you can do the first two workouts back to back. Just be sure to get plenty of rest as it plays a key part in muscle repair after hypertrophy.

*You should start to feel tired at set 6 or 7. You should have a very hard time finishing set 8 and 9. If you do accomplish doing all 9 reps in set 9 you will need to increase the weight for the next workout. In 12 weeks, you should have massive strength gains, in addition to the volume this workout is going to pack into your muscles*

Viking Workout 1: Upper Body

MAIN EXERCISES

Dumbell or Barbell Bench Press:

  • 9 sets @ 9 reps.
  • Rest 90 seconds between each set.

Pull ups or Lat Pull Downs:

  • 9 sets @ 9 reps.
  • Rest 90 seconds between each set.

SUPPLEMENTAL EXERCISES

Cable Chest Flys:

  • 3 sets @ 9 reps each.
  • Rest 90 seconds between each set.
  • Follow last set with a drop set until muscle failure.

Bent-Over Barbell Row

  • 3 sets @ 9 reps each.
  • Rest 90 seconds between each set.
  • Follow last set with a drop set until muscle failure

Viking Workout 2: Lower Body

Main Exercises

Squat:

  • 9 sets @ 9 reps each.
  • Rest 90 seconds between each rep.

Deadlift:

  • 9 sets @ 9 reps each.
  • Rest 90 seconds between each rep.

Supplemental Exercises

Seated or Machine Calf-Raises:

  • 3 sets @ 9 reps each.
  • Rest 90 seconds between each rep.
  • Follow last set with a drop set until failure.

Viking Workout 3: Additional Body Parts

Main Exercises

Tricep Pushdown or Press:

  • 9 sets @ 9 reps each.
  • Rest 90 seconds between each rep.

Hammer Curls:

  • 9 sets @ 9 reps each.
  • Rest 90 seconds between each rep.

Shoulder Press or Variation

  • 9 sets @ 9 reps each
  • Rest 90 seconds between each rep.

*If workout 3 takes too long or is too strenuous consider creating a 4th workout day for shoulders alone. If you do this, attack abs at the end of the shoulder workout.*

If you want to read more about this viking workout, get a copy of Iron Alchemy on your Kindle, or want to read the reviews click HERE.

 

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2 Responses

  1. Patrick says:

    I really love your blog as you mix the concept of spirituality with the fitness. And in this article, you give us a great workout schedule. I’ll surely follow it.

  1. August 28, 2015

    […] Hagalaz is also the ninth rune, which bears an important significance in the Iron Alchemy. This significance is discussed in the workout Aesir 9 Set Method. […]

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