By MH Staff - Posted on 26th September 2013
Use Jason Momoa’s high-rep workout to do battle with your upper body and bulk up your arms and chest in four weeks
1 Build Momoa's Body
Momoa’s body was built with a whole lot of reps and not much rest.
But if you want a warrior’s physique then it’s not simply a case of crushing out as many reps as possible. He uses a different strategy.
“If you’ve spent more than a few months in the gym, you will have seen most of the key movements your body can make,” says Momoa’s trainer, Eric Laciste. “So it’s the execution of the exercises you need to change.” Laciste’s ‘AR7’ training plan uses high reps and holds to fire as many muscle fibres as possible using basic movements. And because you’re working constantly, there’s no need for cardio. Use Momoa’s upper-body session twice a week for arms and pecs worthy of a warlord, then enjoy the spoils of battle any way you see fit. We know what Momoa would suggest…
2 How it works
Each of these exercises works as a “series”, made up of a fixed number of rounds and sets. Do all your reps, then take your active rest – that’s one round. Move straight on to the next round until you have completed the set. Rest for the allotted time before progressing to the next move. It may sound complex, but you’ll get the hang of it quickly. Get ready for war.
RESISTANCE: Use 60% of your one-rep max for each of the exercises. Start light and work your way up if you’re not sure of your maximum lift.
ACTIVE REST: When using a weight, this means maintaining a hold at the top of the move. So on a bench press, you’d hold the weight above you for the allotted time.
REST: This is when you actually get to rest: resistance-free time to recover between sets before the next effort. You’ll need it.
3 FLAT-BENCH PRESS
Lie on a flat bench with your feet on the ground. Grab the barbell with a grip slightly wider than shoulder-width and unrack the bar. Slowly lower the weight by bending your elbows until the bar just touches the top of your chest (A). Then push the weight straight back up until you arms are locked out again (B). Perform five reps with five seconds active rest for five rounds. Rest two minutes. Do three sets in total
4 Incline bench tri-set
a) INCLINE CURL
Sit on an incline bench set to 30-40 degrees, holding two dumbbells with straight arms, palms facing forwards (A). Raise both weights until your palms are facing your shoulders (B). Pause, then return. Keep your elbows back throughout.
B) INCLINE PRESS
Hold the weights in front of your shoulders with an overhand grip (A). Push them straight up (B) – not forwards or you’re likely to drop them. Bend your elbows to return them. Don’t rest the weights on your shoulders; constant tension is your goal.
C) DUMBBELL FLY
Now hold the weights above you, palms facing each other with a slight bend in your elbows (A). Slowly lower the weights to the sides until they’re level with your shoulders and you feel a stretch across your chest (B). Reverse the movement.
Do seven reps of A, seven reps of B and seven reps of C, then take seven second active rest. Repeat for a total of three rounds. Rest two minutes. Now do six reps, with six second active rest for three rounds. Repeat with five reps – and try not to shake too much on your way to the next exercise
5 PLATE PRESS-UP
Lie on your front with a weight plate resting across your shoulder blades. Position your hands under your shoulders and keep your feet together with straight legs throughout (A). Now push up with your arms and chest to perform a basic press-up (B). Focus on lowering back down slowly until your chest almost touches the floor. A lot tougher with the weight, isn’t it?
Do four reps, four second active rest (arms locked out at the top) for four rounds. Rest for two minutes.Aim to complete four sets in total
6 BODYWEIGHT DIP
Take hold of the handles on a dip station – palms facing each other, arms locked out to take your weight and hands under your shoulders (A). Bend at the elbow to lower until you feel a stretch across your shoulders (B). Push up until your arms are straight.
Cross your feet and bend yours knees to stop any swinging. Then leave victorious, if slightly dazed.
Do four reps, take a four second active rest (at the top, arms locked). Repeat for four rounds. Rest 30 seconds. Repeat with three reps, three second active rest for three rounds; then two reps for two rounds