Want to know how Hugh Jackman bulks up?
By MH Staff - Posted on 14th January 2014
It takes 12 weeks for Hugh Jackman to gain the hulking Wolverine physique. You can do it too in these three steps.
COFFEE: Caffeine gives a kickstart on a slow morning in the gym. “I’m not one of those guys who’s afraid to have an espresso before I train,” says Jackman. “It gives you that little pat you need.” PORRIDGE: Carbs aren’t banned – just limited. “I have oats for breakfast, and brown rice or sweet potatoes for lunch,” he says. There are never any carbs after 3pm. “If you just made that one change and did nothing else, you’d lose 5kg in the first month,” he explains. PROTEIN: Keep the protein flowing to reduce pain and repair your muscles fast. “You need about 1.3g per 500g of target bodyweight,” says Jackman. He aims for 90kg, so needs close on 260g per day. That’s about 11 chicken breasts, or a serious investment in protein shakes.
BEAT THE BOOM AND BUST: Stay within three to four kilos of your ideal weight, so peak conditioning is a workout tweak, not an overhaul. “It’s hard to build up from scratch,” says Jackman. “Staying in the ballpark makes it a lot easier.” FITNESS FIRST, MUSCLE SECOND: “At my age losing fat becomes much harder. I’m fit and lean, and using that as a base to build muscle.” BUILD MUSCLE WHILE YOU SLEEP: “I always keep a protein shake by my bed. If I happen to wake up at night, I down it before I go back to sleep. It keeps the muscles repairing and the metabolism going.” TRAIN HARD, NOT TIRED: Motivation is the toughest thing. If you’re dragging your heels when you hit the gym, walk straight out. You need to turn around, go home and have a nap, then come back tomorrow.”
The Wolverine Workout PHASE ONE: “I do no more than an hour– but it’s pretty intense,” he says. Perform this circuit twice a week, with at least two days’ rest to allow your muscles to recover. For each exercise, use this rep structure below. Lift the maximum possible weight so you are close to failure with the last rep of every set.
|SET 1||8 reps (120 secs)||SET 3||4 reps (120 secs rest)|
|SET 2||6 reps ( 120 secs rest)||BONUS SET||1 rep max with a spotter|
|SET 1||10-14 reps (60 secs rest)||SET 3||10-14 reps (60 secs rest)|
|SET 2||10-14 reps (60 secs rest)||SET 4||10-14 reps (60 secs rest)|