I was finally able to find an interview with Hugh Jackman's trainer, Michael Ryan, that gives more details to Hugh's eating and training (Okay, I didn't find it, but someone on
TTMembers.com found it.) Please notice my comments below. Although Hugh worked out 6 days a week and you may not have time there are some great point to help get lean and obtain those 6 pack abs.
Quote:
"5 key facts
-Hugh trained for 1.5 hours, 6 times a week for 12 weeks. This was based on 4 or 5 lifting sessions and a cardiovascular session. According to Ryan this was not a complicated regime at all. It is someone anyone can do. (Note: Hugh was already quite fit – it would take someone of lower fitness, longer to achieve similar body) -Anyone who starts an exercise program that is well designed will get results that are noticeable within weeks. Hugh is 40, and didn't face any issues getting his Wolverine-esque body. Men can peak in their mid-40's, so age isn't as big a factor as you'd think. Getting the body you want is about balance and dedication. It's not hard to maintain muscle if you are committed to keeping up a routine. -Health benefits of gaining muscle & reducing body fat are that muscle supports & protects bones and joints & strengthens bones, you become fitter, which is great for overall health and wellbeing. Michael splits the sessions between muscle groups. One day he'll get Hugh to focus on chest and triceps, and on another day will focus on back and biceps) .-Diet plays a huge part in getting a lean, ripped body like Hugh's. Avoid processed foods (including 'low fat' foods). Eat lots of protein and fresh steamed vegetables) -The key to success with Hugh's body was variation. A lot of guys do the same workout in the gym but you need to work different muscles, build on the weight you can lift and get your heart beating with a mix of running, swimming or cross-training. The fundamental training principles are based on the core body-building moves such as squats, deadlifts, presses - simple moves, which Michael mixes up. He changes the angles on the bench, plays with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes."Please notice the 4th & 5th points here because they are HUGE!! As I've stated before, getting 6 pack abs is about 80-90% due to your diet. Varition is key because your body adapts very quickly. I due a workout program for no more than 4 weeks. That's why I love my membership to
TTMembers.com because not only does it provide great social support, but I have access to Craig's new
Turbulence Training workouts every month so I am never wondering what workout I am going to do next.
Quote:
"Training tips
-Train in the morning, where possible
-Always warm up sufficiently. Not just with cardio, but by doing the movements before adding weights
-Work on 'progressive overload' - always keep increasing the weight - and keep a training diary to record your progress
-Mix things up - constantly change the tempo, speed, incline, grip… Anything so that you're not always performing the same movement
-Feel the movement. Focus on each muscle activation rather than simply aiming to finish the set. People always try to get to the end without thinking about the journey
-Train with a trainer. It will help with motivation
-Don't over-train. Learn what your body can reasonably cope with
-Get enough sleep - at least 7 hours of good sleep a night Michael Ryan says:
We talk of the 12 week period required to achieve where he was for the movie but understand he is constantly exercising so to get him to this level he already has a great platform. I try and get people to focus on the feeling they get from exercise as their first priority, set short term goals to tick and mark off as well as your long term picture of where you want to be. I always encourage the keeping of records there is nothing more inspiring that seeing written down how far you have come and during the plateau period that everyone gets. It can help you keep your focus.
Anyone who starts an exercise program that is well designed will get results that are noticeable within weeks. Whilst aspiring to Hugh’s physique I try and keep people about their own potential and build off a solid base. It takes time and a good question to ask someone who has put on the weight is "how long it's taken". Their answer is realistically what they should expect to take it off. Obviously it can be quicker but I try and avoid people thinking of short term fixes and concentrate on lifestyle changes they can maintain for a healthier life.
Training is all evolution, and from one workout to the next I'll always have something new to add to the equation. Our sessions are based on established principles, but we'll always try and bring new ideas to the table. And I can say that Hugh now looks the most ripped he's been for any movie, any time.
We have a philosophy of training first thing in the morning. The reason is that research suggests that people who train in the afternoons consistently do workouts of far less intensity than those who do train in the morning. When Hugh has a 6am filming start, that means we'll be in the gym by 4am.
The fundamental training principles I do with Hugh are based on the core body-building moves such as squats, dead-lifts, presses, etc… simple moves, but then I'm always mixing things up a bit. We'll change the angles on the bench, we'll play with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes."During the last week of the Turbulence Training Transformation Contest 4, I literally thought I was going to pass out. It was due to over training as I was working out whenever I could and I probably hurt my final results more than help them. Not over training and getting enought sleep are very key!!
I don't think you need a trainer for motivation though, thats just expensive. Find a workout partner or find ways to motivate yourself. I joined
TTMembers.com for the social support, although I don't have someone screaming at me when I'm working out, it still works great. Personally I can find enough motivation to push myself without a trainer while I'm in the gym.
The last point Michael Ryan makes is key! Base your workouts around core exercises! Except for the occastion TT 3 Minute Arms workout, I NEVER do isolation exercises. Isolation exercises are too time consuming and they do not burn fat as multi-compound exercises. Onto the workout routine and diet!
Quote:"The Wolverine workout
Monday: Chest and triceps
How to do these workouts:
- Warm up first with ten minutes of cardio and light bodyweight movements
- Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
- Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
- Take one second the lift the weight, pause for another second, then take two to three seconds to lower again
Superset 1
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Dumb-bell bench press
- Don't arch your back as you press
Dumb-bell flye
- Keep a slight bend in your elbows as you lower the weights to the side
- Squeeze your pecs to draw your arms together
Superset 2
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Bench dip
- Keep your body upright and elbows pointing backwards
- If you find these easy, place a weight plate on your lap
Cable press down
- Keep your elbows tucked into your sides
- Squeeze your triceps at the bottom of the move
Cable crossover
- Sets: 2
- Reps: 10-12 (to exhaustion)
- Rest: 1 minute
- Lean forward slightly, keeping a straight back
- Touch your hands together in front of your chest
Cardio
- Treadmill hill climbs: 20 minutes
- Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
- Take a one minute rest and repeat
Tuesday: Legs
Superset 1
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Barbell squat
- Back straight and core braced throughout
- Knees in line with feet
Dumb-bell Bulgarian split squat
- Keep your body upright
- Knee in line with foot
Superset 2
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Romanian deadlift
- Lean forward fro the hips
- Let the bar travel down your shins
One leg gym ball curl
- Keep you hips lifted
- Draw the ball into your backside
Travelling dumb-bell lunge
- Sets: 2 Reps to exhaustion
- Rest: 1 minute between sets
- Keep your knee behind your toes
- Push up with your back leg and step through into the next lunge, walking forward with each rep
Cardio
- Rowing machine: 4,000m
- Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
- Keep your back straight throughout
Thursday: Back and biceps
Superset 1
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Cable row
- Don't rock your body as you row
- Draw your shoulder blades back
Bent over dumb-bell reverse flye
- Bend at the hips with straight back
- Keep a slight bend in your elbows
Superset 2
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Weighted chin up
- Underhand or hammer grip
- Hang weight plate from a belt or hold a dumb-bell between your feet
EZ-bar curl
- Wrists turned inwards slightly
- Keep your elbows by your sides
Inverted row
- Sets: 2 Reps to exhaustion
- Rest: 1 minute between sets
- Body straight from head to heels
- Squeeze your shoulder blades together
Cardio
- Exercise bike intervals: 20 minutes
Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes. - Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes
Friday: Shoulders and abs
Superset 1
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Seated dumb-bell shoulder press
Dumb-bell lateral raise
Superset 2
Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets
Weighted crunch
- Hold a dumb-bell across your chest
- Curl your chest towards your knees
Gym ball jack-knife
- Hold your body in a straight line
Bicycles
- Sets: 2 Reps to exhaustion
- Rest: 1 minute between sets
- Twist your torso side-to-side while pumping your legs
Cardio
Treadmill sprints: 10 x 30 seconds
- Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
- Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill
Food and workout plan
5am (One hour before training)
Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries.
Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.
6am and 7am (Before and after weights)
Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.
7.30am (After cardio)
Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.
7:45
Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts.
Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.
10am
Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice.
Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.
1pm
200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice.
Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.
4pm
Handful of walnut trail mix.
Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries.
Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
6pm
Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower.
Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.
10pm
Before bed slow-release protein smoothie
Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds.
A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down. "
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