Hugh Jackman Wolverine Workout
In the extraordinary X-Men movies, Hugh Jackman stole the show as he brought the menacing figure of Wolverine to life, and became an instant Hollywood sex symbol. With the imminent release of Wolverine: X-Men Origins, as well as the DVD release of Wolverine and the X-Men, Volume 1 Hindsight what better time to find out what Jackman had to do to bring everyones favourite mutant to the silver screen? Without further ado, the Wolverine workout plan:
Jackmans aim was to add muscle, whilst staying lean as he prepared for the role. As we all know, comic book superheroes, as a general rule, are not bulky. The idea is to be ripped, and have those muscles on show through your choice of spandex/lycra/dirty vest.
Gaining Mutant Muscles
Each workout lasts around an hour to 90 minutes. As always, it is very important that you start the workout with at least 10 minutes of cardio and light bodyweight movements. Be well-rested and ideally train in the morning.
The main focus of the plan is on big compound lifts and a few twists. Simple, core body-building moves such as squats, deadlifts and presses form the basis of each session. This may seem rather plain, but the key is variation. Change the angles on the bench and play with the tempo, weight, grip etc.
Jackman did pairs of exercises as supersets, moving straight from one to the other before resting, then repeating. Usually he would pair up isolation moves with compound ones. This is the main pattern of the workout.
Take 1 second to lift each weight, hold for 1 second, and then take 2-3 seconds to lower it. Choose a weight which you can manage, but one which will push the muscles to failure by the last set. Make sure you have a spotter for those last few reps.
Work on particular muscle groups in each session. For instance, one day you might focus of chest and triceps, whereas another day you may decide to work on your back and biceps.
Warm down with about 20 minutes of cardio, such as a run or a swim.
This workout, including the cardio, should help you to achieve good muscle definition as well as growth.
Diet is very important. Try to eat six small meals a day, rather than three large ones. Get your protein from good, natural sources, rather than processed foods. Only take supplements if there are no natural sources of protein available.
Jackman was reported to have attended a boot camp training session on a Friday. If true, this would have helped him to boost his metabolism whilst staying lean and gaining strength.
Wolverine and the X-Men, Volume 1 Hindsight. Animated series available on DVD in the UK now!
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