Now try his Gym-Free Workout.
By MH Staff - Posted on 7th January 2014
International rugby player-turned-sprinter-turned-actor Thom Evans shares the training cheats that will help you build cover guy muscle.
“When I was playing rugby for Scotland, it was all about who had the best maximum bench or squat. I could never really see the point,” says 28-year-old Evans, whose career was cut short by a serious neck injury. Now he does each rep of every exercise as explosively as possible. Training his body for speed equals quicker gains in the mirror. “If you’re used to lifting slowly for bulk, lifting for speed means you’re shocking your muscles in an entirely different way.” If you’ve ever seen an out-of-shape sprinter, let us know.
“I tried the whole no-carbs thing once. I only lasted four days and I felt awful,” Evans says. “It’s nonsense, frankly. If you’re training the way you should be for the sort of gains you want, then you can get away with eating a lot of things you technically shouldn’t. A lot of guys who don’t work hard enough or often enough get too caught up in it, especially some of the models I work with now.” Don’t be that guy. Train more, eat well.
To build a better body, you don’t need to live, sleep and eat in the gym. All you need is a plan and a set of stairs. “For overall definition, stair jumps are hands-down the best thing you can do,” says Evans. “What’s more, you don’t have to be an athlete to do them and you don’t need any equipment. Each bound naturally makes you tense almost every muscle you’ve got – your lower body to force you upwards and your upper body to propel you forwards.” Use Evans’s circuit every second day. “I did this when I was on holiday for a fortnight and it got me absolutely shredded.”
That’s right – 100% full speed, no sit-ups. “Sprinting is the same as doing hundreds of leg raises a minute. You’re constantly challenging your core to lift your legs and your legs are pretty heavy,” Evans says. And when you do it, clench your fists to instantly improve your speed and endurance. “It will make you feel more ‘solid’ and puts all your power in the right direction, so you can go all-out for longer, burn more kilojoules and work your whole six-pack even more intensely.”
Evans trains Monday to Friday, but that’s it. “You need to have two days off a week in order to recover: make them Saturday and Sunday,” he says. “Exercise straight after work and you’ll have the added incentive of looking your best when you go out, too.”
Chances are, last time you were at the gym you saw a guy yanking and wriggling his way up for a final pull-up. It may have been you. Either way, don’t bother. Evans says, “It’s better to take a tiny hit to your self-esteem today than get injured and miss tomorrow’s session. Instead, when you’re lifting weights make it harder by keeping your head as still as you can. For bodyweight moves raise and lower on exactly the same path.”