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Chaos and Pain

  /  tips   /  Baddest Mofos Ever – Benny Podda, Pt. 2

Baddest Mofos Ever – Benny Podda, Pt. 2

Welcome back to part 2 of the Benny Podda
story. In the final part, we are going
to look at his training methods, and what he found most effective at building monstrous
mass and strength.

If only Tim Bleknap had
enjoyed spelunking, we might have been treated to such awesome training vids
that Jujumufu would have been beyond derivative when he hit YouTube.

Eventually, Benny came to the same realization
that whacked other awesome bodybuilders of the 1980s in the face like a like a
UFC fighter’s fist in the face of a crazy hot porn star- the more brutal a
bodybuilder, the less marketable they were. As such, all the most
interesting guys with the most effective training techniques and the craziest
physiques were shunned by the mags, and he hung up his trunks alongside
badasses like Tim Belknap, Tom Platz, and Jusup Wilcosz.With that, Podda decided to live like Riddick
in complete solitude with only a mountain lion as his companion for an extended

“When we got to the cave Benny told me stories about the
nights he’d spend there, the peyote he would eat, how people would bring him
stuff from town, and how he’d talk to the spirits. You’d go inside the cave and
it opened to an auditorium type of thing where it almost looked like [a place]
where a band would play. He said the spirits would sing to him, talk to him,
and they’d chase him through the catacombs of rocks. He slept with a rock as
his pillow, people would come bring him food, cases of beer—I remember him
talking about the beer as one of his luxuries. He’d train at the cave, lifting
rocks and doing spiritual types of things. He broke his ankle when he lived
there, getting chased through the rocks by the spirits and stuff. Instead of
going to the hospital, he’d heal it by walking through deep sand that he said
was over 200 degrees and the heat from the sand would heal his ankle. I stuck
my hand in the sand and I couldn’t even keep it in for a second because it was
so hot” (Harder).

Nor was this retarded, Instagrammed, Millennial
attention whoring adventure- he took his duties as a priest of the goddamned
Sand People more seriously than the CDC would take a case of someone cracking
out from Ebola in the middle of an Olympic stadium.

“Podda had recently undergone a fasting and
training regimen that carved approximate and deliberate 60 pounds off his
stocky frame. At that time, excess muscularity impeded his duties as a priest,
and Podda shed the bulk as a part of an overall spiritual and physical
transformation. He spoke of a functional “second anatomy,” a literal and
dormant suit of muscle that can be “worn” or “removed” virtually at will, which
exists “inside” his physiology and is readily available in many different
guises. After a time, Podda returned to his muscular ways and gained an
approximate 85 pounds of lean bodyweight within several months. This is hard to
imagine and more difficult to believe, but in the world of the Podda, anything
is possible” (Skipton).

It was from this cave that Benny operated as he
became a trainer, and from which we gain a bit of insight into what his
methodology is.

Wandy and Benny would get

As I’ve mentioned, Podda’s workouts were like
old school Wanderlei Silva fights- they were bloody-as-hell,
attack-from-every-conceivable-angle affairs that likely seemed longer to the
meat being pounded upon than they were. Yeah, that sounds like a euphemism
for masturbating, but as Podda seemed keen on mentioning load dropping at every
possible opportunity, he’d likely consider that unintentional double entendre
apt.One of his most famous clients was
Chuck Norris, who was always in good shape but never what anyone would consider
a muscle-bound beast at 5’10” and 155lbs. Known more for his
presciently hyper-tight jeans that allowed him to kick any mofo in the face
Norris wanted and his voluminous, glorious chest hair than his pecs, the only
person in history who can divide by zero decided to level up from Jack LaLanne
to Sylvester Stallone, and decided Benny Podda was the man to do it.

didn’t know who the f*** Chuck Norris was and didn’t give a f***,’ says Benny.
‘They took me up to his house and we hit it off because I pounded the f***ing
guy. I yelled at him, ‘Kick me in the f***ing chest as hard as you can!’ He’s
like, ‘No, I shouldn’t.’ So, I berated the f***er until he did it–and I didn’t
budge when he did.”

What resulted was a Norris who looked far more
like an ass-kicking rogue cop than an extra from a 70s porn film, and it was
due to Podda’s realization than Norris was basically doing a bodybuilding show
every two weeks for the movie, so he peaked Norris accordingly. Ever the
innovator, Podda’s peaking method is like nothing you’ve ever seen.It consisted of supersets to which an extra
exercise was added on each set, transforming the superset into a tri-set and
then a giant set, all the while fueled by less calories than you’d feed a six-year-old.
For instance, here is the three day a week program he built for the
workout and shirtless scenes in the film:


Set 1: Incline Bench Press + Flat Bench Flyes

Set 2: Incline Bench Press + Flat Bench Flyes
+ Dips

Set 3: Incline Bench Press + Flat Bench Flyes
+ Dips + Vertical Chest Press Machine

(The same weights are used for all three sets
and all sets are done to failure)


Set 1: Overhead Machine Press + Upright Rows

Set 2: Overhead Machine Press + Upright Rows
+ Dumbbell Laterals

(He only included two sets here because the
shoulders were pre-fatigued from chest work)


Pushdowns– 12
back-to-back sets of this exercise, beginning with a light weight for six reps,
then adding 20lbs each set until reaching failure at or before six reps, then
cascading back down and doing each weight to failure. That sounds
horrific and awesome, all at the same time.

Reverse Grip Bench Press– Though he didn’t say so, I am guessing this is done on the Smith
Machine with the same method as the pushdowns.

Back (According to Podda,
Chuck could not develop back width prior to using this routine)

Chins super-setted with T-Bar Rows– 3×10 (all reps done slowly and very strictly, pulling as high as
humanly possibly on the chins)



Barbell Curl
1×10 with 10RM, followed by 30 second rest, AMRAP with same weight, 30 second
rest, and another AMRAP set that ends with a static hold with the arms at a ninety-degree
angle and elbows in tight at the sides.


Static hold with body held parallel to the
ground on an incline sit-up board, which according to Podda “is one of the
most effective and brutal abdominal exercises there is” (Podda).

Chuck, on set, wondering
how many calories are in chrome, because I’ll be goddamned if he wasn’t

And the diet to fuel that workout, which also
consisted of three days of running or biking per week, was 1200 bland-as-hell
calories a day of turkey breast, egg whites, potatoes, and whole grains in a
60% CHO, 30% PRO, 10% FAT split. Though it sounds like a goddamned
nightmare, that was standard for that era- if you adjust the calories for a
200lber, you’re looking at a whopping 1550 calories a day.It’s no wonder Chuck never trained legs- not
only did he lack the flex fabric technology for jeans we now enjoy, but there’s
little chance of getting in a decent leg work out on that calorie level without
a 1980’s style Colombian pre-workout. In any event, Podda had this to say
about the program:

“This diet consists of about 1200 calories a day; 75-100
grams of protein, 220 grams of carbohydrates and between 25 and 30 grams of
fat. The diet goes on for two weeks, with a small carbohydrate deprivation
cycle two day before the peaking date, to drain water from the subcutaneous
tissue. Then we have Chuck taking carbohydrates every three hours to fill
himself back up to make the skin and muscle as tight as possible for the peak
time. It’s all designed to peak on the day the scene is shot” (Podda).

Benny Podda being Benny Podda, he remained friends
with Chuck Norris after the filming for The Hero and the Terror but
shrunk from the spotlight, allowing notoriously prickish Lou Ferrigno to pick
up where he left off and train Norris for Delta Force 2. As he
once said, “I have an intense aversion to conventional notions of
success,” and he apparently took that stuff seriously. Nevertheless,
he did train a couple of other celebrities, and got a ton of good press for
packing 50lbs onto the worst parented, over-coached, burned out and now horribly
meth addicted felon Todd Marinovich before the draft, leading him to a first
round draft selection in the NFL and one of the saddest bust stories this side
of JaMarcus Russell.

It’s not often that a
nose tackle makes the cover of a bodybuilding mag… unless, of course, he has
Benny Podda as his trainer.

Though Marinovich ultimately turned out to be a
useless pile of tweaker trash, Podda made such an impression with Marinovich’s
physical transformation from skinny junkie into the quarterback who was chosen before
Hall of Fame quarterback Brett Farve in the draft that NFL super-agent Tom
Conlon started recommending him to everyone he could. One of those
someones was Hall of Fame quarterback Joe Montana, who had been plagued with a
nagging hamstring injury that left him basically crippled.Utilizing a mix of insanity, Eastern
medicine, and apparent sorcery, Podda had Montana playing golf within hours and
starting at quarterback the following Sunday.Likewise, he fixed San Diego wide receiver Curtis Conway’s nagging knee
injury, which had kept him out of a couple of games with that same blend of
who-the-hell-knows-what. According to Bill Romanowski, “after a few
of sessions with Benny, Curtis was back on the track, and screaming “OH MY
GOD!”Perhaps the most ringing
endorsement Podda received from an NFL player came from defensive tackle Bill
Maas (the goof on the cover of the bodybuilding rag pictured above), who hired
Podda in the offseason and was so floored by his physical improvements he
called Conlon one night and said, “Hey Condo.This guy Benny Podda?I think he’s… Jesus Christ.”

If Benny’s story sounds
somewhat reminiscent of Mas Oyama’s, I think it’s because Benny liked Mas’s
style, rather than just lifting his stories outright. That’s not to say I
entirely believe the Benny stories about fighting in Blood sport-style
deathmatches in the Orient in the early 1980s, however- I think the legend of
Frank Dux might’ve bled into Benny’s at some point in the retelling.

Benny’s programming for these guys was all over
the place, as one might imagine. Though he’d competed in powerlifting and
was well known at Jim Manion’s Pittsburgh bodybuilding mecca of a gym to be
superhumanly strong, he was just as, if not more likely to recommend training
more in line with Mas Oyama’s mountain training than bodybuilding or
powerlifting methods, and he tailored his clients’ training to their individual
needs rather than forcing them to adapt to his methods. As such, Benny’s
training rarely matched that of his clients’, and his clients’ programs were
all unique.As such, he’d have champion
martial artists Chuck Norris sweating in the gym, while his high school
basketball stars would be outside in the mountains, lifting giant logs,
climbing cliffs, and running on railroad ties to improve balance and

I’ve no idea how much
credit Podda got for Romo’s arms, but if any part of those things were Podda’s
doing, we should all pay attention.

By far and away, Benny’s most vocal supporter
was one of the most violent defensive players ever to play professional
football, Bill Romanowski. When Romo hired Benny, he was already one of
the most assiduous trainers, dieters, and supplement takers in professional
sports.Romo helped build the supplement
juggernaut EAS in the 1990’s and was well-known for carrying a fishing tackle
box full of supplements and gear everywhere he went, and meeting Benny just
ramped up the insanity. Podda ranted and raved about Romo’s food choices
(he was eating like a 1990’s bodybuilder) as if he was a teenager living on
junk food.In a rampage that would
presage the end of their working relationship (Romo’s wife couldn’t stand
Podda), Podda essentially tossed all the stuff in Romo’s kitchen and replaced
it with fertile eggs, steak, and enough weird Chinese herbs that Romo could
have opened his own Chinese apothecary. The eggs were of importance
because, according to Podda, they contained “energy, life, little dots of
blood- the dots that turned into little chickens.”

This woman could diet
for the SI Swimsuit issue cover and live with a genuine lunatic… but thought
Benny Podda was just too goddamned unhinged to be hanging around her house.

Romo was the kind of psychopath Podda could work
with- he had been fined for all kinds of on-field shenanigans like stomping
downed players, breaking fingers in fumble piles, and spitting in opponents’
faces, and once broke one of his teammate’s faces with a single punch in
practice. Romo was so crazy and violent even his teammates feared him,
but it was that kind of crazy that earned him four Super Bowl rings and two Pro
Bowl appearances, and he credited the stuff he learned from Benny Podda with
helping with that and being invaluable in Romo starting in an unheard-of 243
consecutive games. The intensity with which those two approached Romo’s
training and diet completely surpassed anything anyone else could tolerate,
however, and Romo ended up moving on to less psychotic trainers after working
with Podda for a while.

Although their working history was tragically
short, Romo still ended up with a laundry list of weird Chinese supplements
gives us some idea of what Podda himself uses. Though this list is sort
of uninspiring, Romo swears that this stuff is all essential.

  • Dynamic Warrior stack
    Appears to be for general health and kidney support
  • Yin chiao– Cold and flu
  • Gan mao ling– Cold and
  • Zhong gan ling– Cold and
    flu… how many colds did these two get?
  • Bi yan pian– Anti-inflammatory for sinuses
  • San she dan– More cough and cold stuff.
  • Osha root– A mood enhancer known as love
    root because it makes bears nuzzle each other. Only Benny Podda
    would have known this.
  • Minh mang- tragically, this is the one by which Podda
    apparently swore and Romo loved, yet I cannot find any information on it
    anywhere. It’s named after a legendary Vietnamese emperor who
    advocated the slaughter of Christian missionaries and fathered 142 kids by
    43 women, so I’d guess whatever it was it increased aggression and
    testosterone. Maybe it was a euphemism for Cheque Drops?

In short, Benny Podda was a goddamned enigma-
we’re not sure precisely how he trained, but we know he trained hard as hell
and unconventionally, and he was strong as hell as a result. We don’t
know what his diet was like, but we can guess, and we know he scoured the Earth
for the most effective pharmacological aids, both narcotic and
non-narcotic.Of all the people in the
history of training, Podda was likely the most dedicated to his craft and the
most innovative in the pursuit of excellence, and his example should stand as
one of the most interesting and compelling of all the lifters in the zeitgeist.
Additionally, the story of Benny Podda is one we should all heed- being
an anomaly might not always work in one’s favor, nor will it always bring
financial success.By all accounts,
however, Benny is completely happy with his body of work and the cave-dwelling
lifestyle he currently enjoys.And even
more than that, Benny Podda will be remembered long after he’s dead, and that
is the closest thing to immortality one can achieve.The people who stick to well-traveled paths, on
the other hand, make no impact on the world- they live safe, un-offensive,
uninteresting lives and are gladly consigned to the dustbin of history without
leaving a mark on the world.

“The world of tradition is dying,” Benny laments.
“When the last flame goes out, that’s when you have apocalypse–like the
great flood, the Black Plague, earthquakes and nuclear war. It’ll make World
War II and the dropping of the atom bombs look like nothing. But if one person
keeps the flame alive, a complete cataclysm can be avoided.”


BenShea, Adam. Benny Podda: Muscle Man,
Medicine Man, and Martial Artist. JoshStrength.24 Jun 2018.Web.17 Nov 2018.

Colescott, Steve. The hardcore twelve.
AtLarge Nutrition.28 Nov 2009.
Web.19 Nov 2018.

Harder, Jeff. Photographing Benny Podda,
the bodybuilder turned martial artist turned cave-dwelling medicine man.
Vice Sports.23 Jul 2017.Web.19 Nov 2018.

McLeod, Paul. Trainers.Los Angeles Times. 15 Oct 1996.Web.19 Nov 2018.

O’Connell, Jeff and Steve Stiefel. Wild
Thing.HighBeam Research, reprinted from
Men’s Fitness. 1 Nov 2004.Web.19 Nov 2018.

Podda, Benny. Training Chuck Norris.
The Tight Tan Slacks of Dezso Ban. 4 Dec 2016.Web.19 Nov 2018.

Romanowski, Bill. Romo: My Life on the Edge: Living Dreams and Slaying Dragons. New York: Harper, 2005.

Skipton, Todd W. From beast to priest: the
transformation of Benny Podda. Excerpt from Raising a Man.
Ebook, 2010.


  • Dean Miller

    February 14, 2020

    1985 ish at Future Fitness

  • Dean Miller

    February 14, 2020

    Benny? If this you, WE trained at Future Fitness, Sprenkle Lane, Redondo Beach…83? Ray Metzner’s place. This b u?

    • Jamie Chaos

      February 18, 2020

      Nah, I wrote the article using a bunch of primary sources. Unfortunately, I’ve never met the guy, but he seems cool as shit. The original for this series is on my personal site, which is here:

      I’ve written about a bunch of the maniacs from that era.


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