It takes a lot of work to get the body pictured above. He tells us how he does it, and if you are as dedicated as he is, maybe you too can pull it off.

Did he have a trainer?
Yes he used Hugh Jackman’s trainer who helped to train Hugh during X-Men.

His workout.
He says that a year ago he was 240 pounds and would always squat and bench as heavy as he could. Now what he needed to do was carve and sculpt the clay that he had already made.

He does a six day a week program with two workouts per day. He does the cardio in the morning, then he does weight training later in the day.

He starts his day doing cardio on an empty stomach. He does 45 minutes of cardio, not at break neck speed but at a good, even fat-burning heart rate of 125-155 beats per minute.
After that he enjoys breakfast which usually consists of oatmeal, or maybe an egg white omelet with some sausage, and he adds a couple of scoops of whey protein to water to wash it all down with.

He does way too many things to keep it mixed up so I will not post it all here. Muscle confusion equals progress, he says. Intensity, Variety, and Brutality. He does high reps with little to no rest. One example he gives us is that say he is doing Chest and Biceps day. He  will do a set of presses, do a set of flyes, and immediately do a drop set for biceps.

He’ll do 15 reps of each exercise for 4 sets. alternating between wide and close grip flyes with no rest in between. Then he will move onto doing incline bench and throw in some rope curls, before moving on to machine curls. He only weight trains for 1 hour then he is done.

ABP: Always Be Pumping.
When he is on the road shooting True Blood, he does circuit style resistance training in his trailer. He uses 25 pound hand weights, a push up stand where he pumps out 500-600 push-ups of varying grips, a Bosu ball and elastic bands for biceps. If he’s shooting a scene shirtless, he takes weights to the set and performs reps in between takes.

Diet is key

He is big on the low carbohydrate lifestyle. The only carbs he eats is the oatmeal in the morning after his cardio workout. Other than that, no breads, no sugars, no carbs throughout the rest of the day. “Its really all about getting in good clean forms of protein and fibrous vegetables” he says. He does eat fruit, but protein is the bulk of his diet, whether its salmon or good clean buffalo meat, that’s his favorite. He also eats lots of egg whites and whey protein throughout the day.

This is why I do not have a body like his. I can not be that strict on my diet. I do not have the will power. Maybe some of you out there can. If you can, gemme one more rep!

Stay pumped!

Day 1  Back

• Chin ups  3 sets of failure
• Lat pulldowns 1×20,1×18,1×15,3×12
• Seated cable rows 5×8
• Bent over dumbbell rows 3×15
• Reverse grip pulldowns 4×8
• Close grip pulldowns 3×10
• Wide grip rows (machine) 2×20

Day 2 Chest

• Incline barbell press 1×15,1×12,1×10,3×8
• Incline dumbbell press 4×10
• Chest press 1×15,1×12,2×10
• Decline bench press 3×8
• Dumbbell bench flyes 1×20,1×15,2×12
• Push ups 2 x failure

Day 3 Legs

• Leg extensions 4×12
• Leg curls 4×12
• Squats 3×15
• Leg press 1×25,1×20,2×18,2×15
• Calf raises 4×10

Day 4 Shoulders

• Side lateral raises 1×15,2×12,3×10
• Dumbbell shoulder press 1×15,2×12,3×10
• Front raises 3×15
• Upright rows 4×8
• Reverse flyes 3×12
• Barbell shrugs 4×10

Day 5 Bi’s and tri’s

• Rope extensions 4×18
• Dumbbell curls 4×15
• Skull crushers 4×8
• Barbell curls 4×8
• Close grip bench 3×10
• Hammer curls 3×10
• dumbbell extension 2×12
• machine curls 2×12

Go as heavy as you can but keep good form
One minute rest between sets

So I guess you have seen our other workouts…  workout part1 , workout part2, and even workout part3 where we started doing the super sets.

Workout 1 was a general workout, and workout 2 was another general workout focused on lower reps for size building, then came workout 3 at the start of spring break where we focused on cutting down the fat, adding more cardio and super sets.

Now with workout 4 we removed the super sets and increased the rep counts. This will burn even more calories and tone you up making you harder for summer. If you respond to higher reps, this will be your best workout yet. Keep the rest in between sets to a minimal like 40 seconds, rest about 3 mins when changing exercises.

If you want change, you gotta be thirsty for it. Stay thirsty my friends!

Chest and Triceps

• Incline Barbell 4×12
• Bench Press 4×15
• Incline Dumbbell 3×15
• Machine Dips 4×20
• Machine Flyes 3×25
• Rope Extensions 4×20
• Skull Crushers 4×12

Back and Biceps

• Lat Pulldowns 4×15
• Reverse Grip Pulldowns 3×15
• Seated Cable Rows 4×20
• Dumbbell Rows 3×12
• Chin ups 3×15
• Barbell Curls 4×15
• Preacher Curls 3×12

Legs

• Leg Extensions 3×15
• Leg Curls 3×15
• Squats 4×12
• Leg Press 5×25
• Calf Raises 3×12

Shoulders and Traps

• Machine Shoulder Press 4×15
• Side Lateral Raises 4×12
• Front Raises 3×15
• Upright Rows 4×12
• Reverse Flyes 4×15
• Barbell Shrugs 3×15

Extra Work If You Want IT
Chest and Back

• Incline Barbell 4×10
• Lat Pulldowns 4×15
• Bench Press Dumbbells 4×12
• Seated Cable Rows 3×20
• Flyes 3×15
• Wide Grip Rows 3×15

The workout: Incline Dumbbell Press

Warm-up 2 sets using 55 lbs for 15 reps,
1 set 80 lbs for 12 reps
1 set 85 lbs for 10 reps
1 set 90 lbs for 8 reps
1 set 95 lbs for 8 reps

I only recorded what was needed to prove what we had been saying to him in the gym.

After all this we did a super set routine.

Bench Press
Machine Flyes
Pushups

What you want to do is 5 sets of 12  as heavy as you can do it. Do the bench press, then immediately go and do the flyes, then drop down on the floor and do pushups at a standard width till failure. Wait about 90 seconds and do it again.

I usually start heavy on bench and strip for each set.

Good luck!

Here is a new Cutting Workout to follow for the spring and summer.

Look out ladies, here comes the beach body!

Monday (Shoulders and Triceps)

• Seated Dumbbell Press
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Dumbbell Lateral Raises 5×12
• Reverse Flyes 5×12
• Dumbbell Shrugs 5×12

• Triceps
• EZ Bar Close Grip
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Rope Pushdown 5×12
• Straightbar Pushdown 5×12
• Narrow Grip Pushups 5x-failure

Tuesday (Back)

• Reverse Grip Pulldown
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Lat Pulldowns 5×12
• Cable Rows 5×12
• Wide Grip Rows 5×12

Wednesday

• Cardio and Abs

Thursday (Chest and Biceps)

• Incline Dumbbell Press
• 2×15 warm up
• 4 work sets 12-10-8-8

• Super Set No Rest
• Bench Press 5×10
• Dumbbell Flyes 5×10
• Pushups Regular Width 5x-failure

• Biceps
• Dumbbell Curls
• 4 work sets 12-10-8-8

• Super Set No Rest
• Ez Curl bar 5×12
• Hammer Curls 5×12
• Machine Curls 5×12

Friday (Legs)

• Leg Curls
• 4 work sets 12-10-10-10
• Stiff Legged Dead Lifts 4 work sets 15-12-10-10

• Super Set No Rest
• Leg Extensions 5×12
• Lunges 5×12

• Seated Calve Raises
• 4 work sets 12-10-10-10

Notes:

• Abs to be done at least 3 to 4 times a week
• Cardio 3 to 4 times a week
• Take it easy on Breads, Pasta, and Sugar.

Weird Tips to
Lose Your Abdominal Fat

Get This Free Report

Here is a new five day workout routine that’s meant to add bulk and strength.
Remember to go heavy as you can for the reps given.

Don’t get all Wizard Sleeve on me and lift a few reps past what you are supposed too.
When it says 8 reps, I want you to lift some HEAVY WEIGHT so that the 8th rep is a HARD ONE.

Lets do this for a month and maybe a month and a half and they we will change it up and do something that will lean us out for summer.

Enjoy.

Monday

• Incline Flyes 3×20
• Incline Barbell Press 4×8
• Incline Dumbbell  4×8
• Bench Press 4×10
• Flyes Machine 5×8

Tuesday

• Lat Pull downs 4×15
• Dumbbell Rows 5×10
• Reverse Grip Pull downs 4×10
• Wide Grip Row Machine 4×8
• Cable Rows 3×10

Wednesday

• Dumbbell Shoulder Press 5×8
• Lateral Raises 4×10
• Front Raises 3×12
• Upright Rows 4×8
• Shrugs Barbell 4×10
• Reverse Flyes 4×8

Thursday

• Leg Extension 4×15
• Leg Curls 4×12
• Leg Press 5×15
• Deadlift 3×12
• Lunges stationary 4×12
• Calf Raises 4×15

Friday

• Barbell Curls wide grip 5×10
• Tricep Rope Pressdown 5×10
• Hammer Curls 4×12 or Concentration Curls
• Close Grip Bench 4×12
• Preacher Curls 4×8
• Dips 4×10
• Machine Curls 1×20
• Straight Bar Tricep Press down 1×20
• Wrist Curls 4×15

Complete this entire routine in an hour or less. This is how you will get ripped. Rest no longer than 1 minute between sets. This is your cardio, trust me on this.

When I say do 4 sets of 10 reps, that 10th rep better be ALL YOU GOT! I would rather see you do between 8-10 than to go over ten. If you are going over, its not heavy enough!

Monday (Chest)

• Incline Barbell 4×10
• Incline Dumbbell Press 4×8
• Flat Bench Press 3×10
• Chest Flyes Dumbbells or Machine 3×12
• Dips 3×15 -Push Ups 2xfailure

Tuesday (Back)

• Lat Pulldown 3×20
• Reverse Lat Pulldonw 3×12
• Dumbell Rows 4×10
• Wide Grip Machine Pulls 3×12
• Chin Ups 2xfailure -Shrugs 5×10

Wednesday (Legs)

• Leg Extensions 3×20
• Squats 3×15
• Leg Press 3×15
• Lunges 3×20
• Leg Curls 3×10
• Calf Raises 4×10

Thursday (Shoulders)

• Dumbbell Shoulder Press 4×12
• Lateral Raises 4×12
• Front Raises 3×12
• Upright Rows 4×10
• Reverse Flyes (rear laterals) 3×10

Friday (Biceps Triceps Forearms)

• Barbell Curls 4×10
• Tricep Pressdown 4×10
• Hammer Curls 3×12
• Skull Crushers 3×12
• Preacher Curls 4×8 -Barbell Wrist Curls 4×15
• Close Grip Bench Press 4×8
• Wrist Curls 4×15

Stay Tuned for Part 2 coming next month.

Contraction Rep Dips – Perform a common dip using a flat bench. On the up movement only come up 3/4 of the way.  You will feel a contraction in the triceps at the 3/4 mark.  Do 3 sets of 15 using your usual weight resistance.

Pull over Skulls – Perform a common pullover with your arms bent at a 45 degree angle.  On the up movement extend your arms doing a triceps extension. Repeat this motion in a fluid and controlled manner for 3 sets of 12 with about 30% less of your usual triceps extension workout weight. You should feel a wonderful burn and you will definitely see the pump.

*Be careful not to bash you head on the downward movement.

Tricep curls – This is a modified version of tricep kickbacks. Take your usual workout weighted dumbells used for kickbacks, Take a bent over row position and then lean forward at a 30 to 45 degree angle.  This forces your Triceps to stay in resistance mode, similar to Preacher Curls for the biceps, while performing kickbacks.  Do 3 sets of 10-12.  Your triceps will feel like your biceps.  This one really plays tricks on the muscles.

Guess what, you are done with the Tri’s!

Your rest periods should be kept between 30-45 Secs. And do like the Austrian Oak and keep flexing the Tri’s between sets so as not to let them fully rest until you are done.

Have a good workout!

Weight lifting gear can definitely be a great help to many different aspects of your program.  Other weight lifting accessories can be a great way to make your wallet thinner and waste your time by failing to help you achieve the best possible results.  This second one might be right for some people but we’re gonna go out on limb and say that we don’t think it’s for you.

We divide our weight lifting accessories into three basic categories:

1)  Gear that will actually help you with your training.
2)  Gear that will help you track and record your progress and keep you on track.
3)  Gear that will make training more enjoyable making you more likely to stick with it and reach your goals.

Let’s start with gear that will actually help you with your training.

First, we recommend that you invest in a decent pair of weightlifting shoes.  Just like there are “right” shoes for playing almost any other sport (football, baseball, tennis, golf, wrestling etc.), there are “right” shoes for weight training too.  The right shoes will help provide the proper support and balance you need to achieve proper form.  Proper form will maximize the benefits you get from the exercises you do.  This will also reduce the risk of injury.  You will tend to get better results if you’re not injured.

Here are some basic tips on what to look for in a weight training shoe:

They should lace from just above the ankle to the toes to provide support throughout the entire ankle and foot.

They should have an ankle strap and mid foot strap to provide extra ankle and metatarsal support.

They should have firm soul because a spongy one will compromise your balance.

Lastly the soul should connect you very well to the floor via it’s material and tread design.

Another good piece of equipment that will help you with your training is a set of lifting straps.  We recommend caution when using them however.  Hand strength is one of the most functionally beneficial areas to be strong.  You don’t want to have strong arms, shoulders and chest but weak hands.

Another beneficial thing might be a pair of weight training gloves.  Sometimes the will provide a better grip on the bar and will help save your skin.

Next, let’s talk about some gear that can help you track your progress and help you stay on track.

A journal to help you track your weight, sets and reps as well as meals can help you discover why things maybe aren’t working as good as you though they should be or discover what it is your doing that is working so good so you can keep it up.

The plan that you have made for yourself should be with you to ensure that you stay on track with your workout and your meals.  It is easy think of a compromise here and there as no big deal but they can add up.  Several little mistakes make big mistakes.  Big mistakes ruin results.

A good weight lifting chart might be beneficial to you too.  One that shows you the bodies muscles and which ones are affected by different exercises.  This will help you better understand how the body works and how to group exercises into a routine to ensure you are training the whole body.

Finally, lets briefly mention some things that will make you time at the gym more enjoyable.

A water bottle with a scoop of some kind of refreshing tasting isolate protein powder is always good.  It quenches the thirst, provides your body with protein necessary to muscle repair and development and gives you something to look forward to in between sets.

An mp3 player is almost a must.  Obviously it depends on what you like but for me, the right track list can speed me through a workout and give me that extra little push I sometimes need to grind through my last rep.

I know that’s a pretty basic list but hey.  Ultimately it’s not the gear that is going to achieve the results for you its you that’s gonna do that.  There is some gear that will help but there is no such thing as a magical machine that will get you huge and ripped without effort and determination on your part.

Now, go kick some butt in the gym.

Article Source: ArticlesBase.com

Many articles relating to exercise and nutrition are written that address what “to do” to achieve your fitness goals.
Rarely does an article talk about what NOT to do to achieve success. The goal of this article is to introduce you to some common mistakes that are made when working out.

Don’t bounce!
Bouncing the bar off your chest, bouncing out of the bottom position of a squat, or similar actions serves no purpose in helping you get stronger, more developed or lean. Two things do occur; you pump up your ego and you increase your chance for injury. There is a high amount of stress placed on the connective tissue when momentum is used rather than your muscles. Strive to have control and good form, rather than CHEATING to get the weight up!

Don’t round your back!
When lifting, a rounded back increases the likelihood of strains and sprains in your lower back and shoulder region.  Keeping your shoulders back and your lower back in a neutral/arched position serves to keep your spine in alignment and acts as a natural weight belt.

Don’t let your heels come up when squatting, leg pressing or lunging!
When the heels are raised or not in contact with the floor undue stress is placed on the ligaments of the knee joint and emphasis is lost on the posterior portion of your legs/glutes.

Don’t do your cardio before your weights!
A five-minute warm-up is fine, but doing cardio first depletes the energy you need to lift weights (glycogen).
When you lift weights your body needs glycogen for fuel.
If this fuel is depleted because of cardio done just prior, your body will burn your hard earned muscle tissue for fuel! Done in the opposite order, you will
maximize fat burning and minimize muscle wasting.

Try this for a great pre workout drink!
N.O. Plasmacore Fruit Punch Flavor Drink Mix