Zen My Fitness – Linking Muscle and Mind

This is a training plan based on what program Hugh Jackman and Robert Downey Jr would follow to build the rock-hard physiques; needed to play the blade-fisted Wolverine and ultra cool Ironman.

How do actors (especially over 40s) like Robert Downey Jr and Hugh Jackman make it look so easy to get ripped, when it isn’t?

Actors get ultra fit and athletic looking for Hollywood movies very quickly!… ” but it’s all in a days work”.

Having personal trainers and staff watching them every minute, they are told what to eat, how to train, when to wake up and anything else that it takes to get ready for the movie.

I’ll out-line a program based on their training methodology.

To stimulate your body, I’d recommend incorporate this into your own training for 6 weeks and then go back to your current program and you will get the similar result, be just like Wolverine or Ironman!

Mike Ryan is Hugh Jackman’s personal trainer and he devised a workout and eating plan to meet movie requirements, and it’s deadline.

He helped over 40 y/o Hugh Jackman to get an amazingly built frame packed with hard muscle mass.

Jackman’s movie career is flourishing in many areas so he has to try and fit his training in where he can. Early morning starts are needed so they start at the crack of dawn.

‘We have a philosophy of training first thing in the morning,’ says Ryan.

Research suggests that people who train in the afternoons consistently do workouts of far less intensity than those who do train in the morning.

IRONMAN & SHERLOCK

Three Years of effort Went into the “Ironman 2″ Look.

Before Ironman Downey’s body was “normal” so when someone trims down as quickly as Downey did for Ironman, their skin does not conform to the new musclular physique right away.

He actually looks more toned in Sherlock Holmes especially in the fight scenes, than he did in Ironman.

To get Robert Downey Jr in shape to play Sherlock Holmes he did high-volume, low-intensity workouts to build his cardio levels and muscle endurance.

They didn’t want him to get huge for Sherlock. One thing isn’t often realized is that reaching a lower level of body fat will result in their msucles looking more angular and their features sharper.

Robert Downey Jr has the look of a “GQ” model in Ironman 2 and this is largely because he has stayed lean.

He  did intervals on a machine called Perfect Storm, hitting his major muscle groups from loads of different angles, then finish up with a climb on a Jacob’s Ladder – an inclined climbing treadmill – to improve his cardio.

The workout for Ironman and Sherlock Holmes was essentially the same but the difference was Downey’s food intake. Ironman Downey has to put muscle on so he ate a lot whereas for Sherlock he at times had to starve himself. So Diet control was the method of getting the type of body the Director needed for the movie.

Based on the actor’s training methods above and assuming most people have access to typical Gym equipment,  the following workout will produce the same results based on the key ideas of;

High Intensity, High Volume and Progression,

The JACKMAN/DOWNEY Style workout

60 – 90 minutes,which includes a warm-up and cardio sessions

A weights session would always start with warm up cardio for a minimum of ten minutes

A session would often finish with 20 minutes of cardio, which could be a run or run/swim

Weights workouts were big compound lifts

Squats, Deadlifts, Presses – simple moves

Change the angles on the bench, the lifting tempo, weight and rest periods*

Use Free weights where possible. If you don’t have a spotter when the weights get heavy, moving on to machine weights is OK.

*Note: The same workouts can always be done ten different ways by making these small  angle changes.

6 week Muscle building Program

This 6 week body building course is based on the same principals as Hugh’s program.

It was originally designed by Vince Delmonte which I personally completed the 6 week program last year 2009 and it really made a difference to my body shape by stimulating muscle growth.

Follow the routine, super-setting, lifting tempo, rest periods including nutrition guidelines.

Any compound exercises can be used but these ones here have been proved to be real body game changers;

(1) Dead Lifts, (2) Dumb Bell bench chest press, (3) Front squat, (4) Bent over row, (5) Military press, (6)Wood chopper, (7) Chin Ups, Dips, (8) Back Extension, (9) Incline bench leg raises.

Al these exercises are completed in one gym session.

Workout 3 times per week e.g Mon, Wed, Fri

• Week (1 & 2): 3 sets x 15 repetitions – 30 second rest between sets ( this gets you fit and feels like  cardio session)
• Week (3 & 4): 4 sets x 10 repetitions – 60 second rest between sets ( start to build strength)
• Week (5 & 6): 5 sets x 5 repetitions – 90 second rest between sets ( building muscle size)

If you like this type of training you can go Vince’s website for 52 week version. I have tried it myself for 12 months and if you have any questions just ask!

The key to making it work and get the results;

- Keep the intensity and importantly weight progression as high as possible. ( you need to work hard, make sure you are sweating at the end)

- when you can complete the required number of sets increase the mass by 5 % minimum.

Further Training Tips from Hugh Jackman’s Trainer Mike Ryan

1. - Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set.
2. - Take one second the lift the weight, pause for another second, then take two to three seconds to lower again.
3. - Train in the morning where possible - it’s the best way to ensure intensity.
4. - Always warm up sufficiently – not just with cardio, but by doing the movements before adding weights.
5. - Work on ‘progressive overload – always keep increasing the weight, and keep a training diary to record your progress.
6. - Mix things up – constantly change the tempo, speed, incline, grip – anything so that you’re not always performing the same movement.
7. - Feel the movement – focus on each muscle activation rather than simply aiming to finish the set.
8. - Work with a trainer or partner – it will help with motivation.
9. - Don’t overtrain – learn what your body can cope with. ( Less is more, quality not quantity)
10. - Get plenty of rest – at least seven hours of good sleep a night. ( active recovery is where your muscles grow)

NUTRITION

Always get your protein from natural, unprocessed sources where possible.

Eat six small meals a day rather than three large ones.

Drink mainly water.

Avoid all processed foods, and that includes anything that says “99 per cent fat-free” or similar.

The need for good-quality protein either side of a hard workout is also a priority. Use a supplement if needed like a protein powder.

Ryan made sure Hugh got plenty of amino acids before training and immediately after, and then he would have a slow-acting protein at night-time, such as cottage cheese.

If you like this idea of simple whole foods have a look at Turbulence Training Nutrition Plan which details a guideline based on the same eating philosophy as Hugh Jackman. It’s simple and uses everyday real foods.

So follow this routine for 6 weeks the go back to your regularly training, it will stimulate growth.

Let me know if you decide to follow this program and any outcome!