Sometimes, in order to understand what real men dream of, I read Men's Health, a glossy magazine for boys. Strength in any of its manifestations has always interested the representatives of the stronger sex: cars with a lot of Horse power, biographies the mighty of the world this and... strength training.
I don't know how to quickly buy a Ferrari for three million dollars or build a billion dollar business quickly, but I definitely know how to build muscle fast because I have been specializing in this for more than a quarter of a century ...
After analyzing an article about the training of my favorite actor Jason Momoa, I suggest that you do the same with me in order to better understand how to gain 11 kg in 6 weeks.
The main secret
Most of all in the article I was inspired by the phrase "train 2 times a week and you are provided powerful hands and chest. "Jason gained 11 kg in 6 weeks after just 12 workouts. The actor grew 1 kg after one workout - it's just like in the movies! The author of the article writes that this is possible if you know main secret Jason - high reps and low rest time, besides...
There are two new concepts in actor training: active and passive rest. Passive is a traditional rest, when the muscles rest without a projectile in their hands. Leisure- this is a rest with a barbell in your hands. For example...
According to Jason's method, you need to shake the barbell while lying down 5 times and, without putting it on the racks, "actively" rest for 5 seconds. It's called a round. Five such rounds constitute one series. But...
In my understanding, this is simply a long set of 25 lifts. For a quarter of a century I have had the experience of such training. I had to lift 60% of the maximum for 25 times. Why 60%? Because the article says that Jason is working with 60% of his maximum weight. But...
The actor's set of exercises consists of 4 exercises; in fact, only 4 long approaches. One exercise (long approach in my understanding) lasts about two minutes, then Jason rests for 2 minutes. Total: it takes him 4 minutes to complete one exercise, and the entire workout takes only 16 minutes. Let's round up to twenty. Attention, the question is: do you believe that a workout of 20 minutes will give an increase in 1 kg of muscle? This is the main secret that can be unraveled by those who test Jason's technique on themselves, spending 6 weeks of their lives on it, but ...
For a quarter of a century I have been reading magazines with training methods for the powerful, and then I try these methods on myself. I also saw people who try the methods of stars on themselves. I've seen a lot but I don't 
saw miracles. If Jason's technique is not a miracle, but a trick, then what is his secret?
I do not believe that you can gain 11 kg in 6 weeks, but I believe that you can RESTORE them. Jason's form is not constant: it depends on the shooting and the course. This can be seen from the photographs. Of course, Jason has been training for many years and he does not owe his form to twelve training sessions, but ...
The photo shows how the screen form quickly disappears in ordinary life ...
The life of an actor is full of emotions and stresses that corrode the muscles, so the muscle mass of the star often disappears unexpectedly, but in right moment fast 
is reborn. To be able to restore 11 kg of muscle in 6 weeks, you must first increase your peak shape, and for this you need to know and be able to do more than they write in magazines for boys.
In 2017, a large-scale film is being prepared for release, based on many issues of DC comics. For the first time, iconic heroes including Superman, Batman and Aquaman will appear on the same screen. The last one was played by Hawaiian Jason Momoa, who surprised everyone not only with his acting, but also with his figure. With his height of 196 cm, he showed impressive muscle mass. Unlike many actors of our time, Jason boasts abs with a bicep volume of 46 cm, which is comparable to many experienced bodybuilders. StyleFitnes breaks down the nutrition and training of the future Aquaman.
Jason Momoa workout
The actor has been familiar with strength training all his life. Even in his youth, he tried to win fitness competitions. Jason approached his role as Conan the Barbarian thoroughly - he worked on the return of his former muscle mass and at the same time reduced the percentage of body fat.
Workout 3 times a week - perfect option for an experienced athlete in the past. Jason personally created a training scheme and diet for himself. Based on classical system from bodybuilding and fitness - from 10 to 12 repetitions without pronounced muscle failure. The total training volume was high, and in addition to the strength load, it was diluted with a ton of non-training load, among which snowboarding and rock climbing can be distinguished.
Jason Momoa Aquaman Workout
After the role of Conan the Barbarian and a small participation in the TV series Game of Thrones, Jason noticeably gained fat, but at the same time retained all the gained muscle mass. Before filming for Aquaman began, he needed to get in shape. The main requirement of the director was the brutality of the character, which cannot be achieved with a low body weight. Jason was forbidden to lose much weight. That is, it was necessary to remain with the same large silhouette, but at the same time acquire a muscular relief.
The actor's experience suggested that more activity should be added. He's lost weight this way before, without the usual cardio runs that make him uncomfortable.
Day 1
- Pull-ups with own weight body 4x10
- Rod pull to the belt, in an inclination 3x10
- Bench press on an inclined or horizontal bench 4x12
- Reduction of hands in a crossover, standing in an inclination 3x12
- Military bench press 4x10
Day 2
- Squats with a barbell 4x20 (working weight is small)
- Deadlift 3x10
- · french press with dumbbells, standing 3x10
- Concentrated bending of the arms (alternately, first all the repetitions of one, then the other) 3x10
- Mahi dumbbells to the sides 4x10
The division of muscle groups looks strange. Chest and back are antagonists, but they train on the same day. According to numerous interviews, Jason enjoys this scheme. The author of this technique is not him, but Arnold Schwarzenegger, who back in the 80s of the last century began to combine large muscle antagonists for one workout.
Day 1 and day 2 alternate. I.e:
- Mon – day 1
- Wed – Day 2
- Fri – day 1
- Mon – day 2
Thus, you have time to complete one type of training twice a week. The total number of trainings per week is 3. Days cannot be interchanged. Rest between training - 1 day.
Jason Momoa: nutrition
Jason personally monitors his nutrition, both during the off-season and in preparation for roles. He does not use the services of nutritionists, as he is personally familiar with this issue through fitness speeches in his youth.
The actor's attitude does not change. Even despite his goal to reduce body fat, Jason Momoa did not significantly change his diet. The actor is used to eating mostly lean meats, preferring beef, chicken and lean fish. He does not consume dairy products, and the amount of carbohydrates per day rarely exceeds 125g. This is due to the actor's dislike for such a group of nutrients.
A feature of Jason Momoa's diet is the daily presence of beer in the diet. To fit it into a calorie deficit, the actor counts all the calories eaten. many this process seems complicated and boring, and the future Aquaman fills out a food diary almost blindly. The sources of calories do not change from day to day, so keeping a diary is very easy.
The actor admits that in preparation for the role of Aquaman, it was difficult not to break loose. Often there was a desire to drink 1-2 bottles of your favorite Guinness more than it was supposed to.
“I knew that if I had one more beer now, tomorrow I would have to cut myself even more than today. So I gathered my will into a fist and tried to distract myself. Painting and creativity helped me a lot in this. But training and other activities, on the contrary, caused a strong desire to pamper yourself, ”says Jason.
Style total
Jason Momoa at 109 kg does not look full. On the contrary, he boasts an athletic physique, excellent strength indicators and a moderate percentage of body fat. Unlike many movie stars, he has been watching his figure since childhood, and therefore preparing for any role is not a significant difficulty for him. His nutrition and training schemes are more suitable for experienced athletes, and not for beginners who want to quickly gain muscle mass.
Important note
We must not forget about the various doping, which is used under the supervision of doctors. As a rule, illegal drugs are used by male actors to obtain a pronounced relief. Preservation of muscle mass, venousness, its separation against the background of a calorie deficit is a complex complex process that takes a lot of time. Actors in most cases are given tight deadlines, so they have no other choice. In the case of Jason Momoa, the fact of doping is unknown, but huge muscle volumes with vascularity and a low percentage of fat are available only to genetic uniques.
All this again demonstrates that you cannot completely copy the training and nutrition patterns of the stars. These are individual schemes that 100% take into account the individual characteristics of a person. Just because it worked on the screen hero doesn't mean it will work on you. Look for similarities with an actor or actress, study them training plan with a diet, and most importantly - analyze. You will certainly learn a lot of useful things for yourself, but we do not recommend mindlessly copying such schemes. These are excellent visual aids for a perfectly designed training and nutrition scheme, but not instructions for action.
Khal Drogo is one of the most colorful characters in Game of Thrones. True, we did not have long to enjoy his inflated torso - he was killed at the end of the first season. However, in the seventh season, Khal will most likely return to the series! Actor Jason Momoa has already hinted at this several times in his social networks - that's Drogo's name in real life. In this regard, we tell all fans of the Game of Thrones and not only how to get the same body as the leader of the Dethracians.
Jason Momoa is famous not only as Khal Drogo, but also as the heir to Arnold Schwarzenegger himself in the remake of Conan the Barbarian. The film failed at the box office, but Momoa's amazing form and his resemblance to the young Arnold were noted by everyone. With a height of 193 cm, Momoa weighed about 100 kg, a whole centner of well-dried muscles - one can only dream of such a body!
But few people know that the actor was not always such a thug. Before being approved for the role of Konon the Barbarian, he was an ordinary slender guy weighing about 85 kg. Momoa loved surfing, skateboarding, rock climbing and others. extreme views sports, so he was quite fit, but never trained with iron. He managed to create the form in which he shone in Konon and Game of Thrones in just a month and a half of hard training. So don't think that building a muscular body from scratch will definitely take you years - it all depends on genetics and perseverance.
Training program
In pre-production, Jason Momoa trained 6 days a week, but only two days were allotted for power loads, the rest of the time was occupied by cardio, which was necessary in order not to add kilograms of fat along with kilograms of muscle. We will focus on the strength training of the actor, which was characterized by incredible intensity.
The main rule that Momoa followed in order to gain 11 kg in a month and a half is as many repetitions as possible in as little time as possible. Yes, Khal Drogo did not emphasize big weight rods. In each exercise, the working weight did not exceed 60% of the maximum possible. At the same time, he preferred to perform the exercise not with classical approaches, but with whole sets, each of which combined several approaches at once with a short rest of 7-10 seconds between them. With each exercise, the actor did three such sets, after which he switched to next exercise. And there were only three exercises per workout.
Such an intense workout took only 30-40 minutes. However, this type of load is not suitable for everyone - in order to perform such a volume of work, and even with little or no rest, you need very good endurance, as well as an absolutely healthy heart and breath.
Workout #1
Squats: 3 sets - each set consists of 5 sets of 5 reps with a rest of 7-10 seconds between sets.
Deadlift: 3 sets (5 to 5)
Leg press: 3 sets (5 to 5)
Workout #2
Bench press: 3 sets (5 to 5)
Pull-ups: 3 sets (5 to 5)
Seated Dumbbell Press: 3 sets (5 to 5)
As you can see, the actor divided all the muscle groups into two days - the day of the bottom and the day of the top. At the first training, the largest muscle group was pumped - the legs, and at the second, all the rest - chest, back, shoulders. Momoa didn't use arm exercises, since the biceps are already getting enough work during back exercises, and triceps are used during chest exercises.
by the most effective exercise to gain muscle mass, Jason Momoa calls squats with a barbell. They strengthen not only the legs, as many beginners believe, but the entire body, and also increase the secretion of testosterone, and muscle growth depends on the level of this hormone.
The last time he skillfully brandished a $10,000 blade. In 2011, the legendary Arnold was replaced by a new Cimmerian barbarian, a native of Hawaii - Jason Namakeaha Momoa, who is best known as Ronon Dex from Stargate: Atlantis and Khal Drogo from Game of Thrones. With a height of 193 cm and a weight of almost 100 kg, Jason perfectly suited the role of a barbarian, appearing in front of the audience with an amazing physique.
“If a Cimmerian feels thirsty, then this is a thirst for blood. If it feels cold, then it is the cold of the steel of the blade.
“I have never pumped iron before. Jason Momoa says - But the most difficult thing, perhaps, was to gain 11 kg of muscle mass by the time filming began. I only had 6 weeks left to create the muscular physique of an ancient outcast warrior. After all, it's Conan's muscles that are the focus of the film, or at least because that's what happened in the previous Conan movie."
Ask anyone how they imagine the mythological barbarian, and their answer is likely to be: a tall, taciturn warrior with huge biceps who relies heavily on brute force to defeat his enemies and get the girl. Since Jason Momoa was far from the once huge and ideal proportions Schwarzenegger, he hoped to create a slightly different image of the Cimmerian hero.
“Conan is like a big cat - a lion or a tiger. A truly massive physique would only slow him down. He is fast and agile, always ready for action,” says Jason.
Jason has always led an active lifestyle and still enjoys surfing, rock climbing and skateboarding. But even this athletic training and athletic figure was not enough for filming in the upcoming film. Jason Momoa had to gain as much as 11 kg of muscle in a month and a half. Many believed that he would not cope with the test. Even Jason himself had doubts. Jason Momoa's training started at 5am with sword training. He then spent 1 to 2 hours of strength training before diving into a 2-hour cardio load. And so every day, six days a week.
“It was relentless and exhausting, but I gave it 100 percent to relax a bit at the end of the day. - Oddly enough, this "relax" was nothing but Saison DuPont beer, which Jason prefers - When you're covered in sweat, blood and dirt after a hard and long day of filming, a cold can of beer is the most wonderful thing in the world!
By the time Jason Momoa arrived in Bulgaria to begin filming, he was down to single digits. He transformed himself from a slender surfer into a huge 100-kilogram warrior - agile and agile.
“It was difficult, but I completely changed. I started to feel very different. I became much stronger - physically and spiritually!”
Jason Momoa Workout Program
Years of surfing and rock climbing have strengthened Jason's body, but to transform himself into a barbarian giant, the 33-year-old actor had to befriend a barbell. But Jason Momoa's training was not quite traditional. To have time to gain such a huge amount of muscle mass in such a small amount of time, it was necessary to come up with something completely new. Jason Momoa tried out the Accelerated Results 7 training method, which focuses on doing more sets with fewer exercises and minimal rest to get more work done in less time.
For 30 minutes, Jason Momoa performed 3 exercises, which consisted of 330 repetitions, which is 2-3 times more than in strength training old school. But, since these exercises are grouped into sets of no more than seven repetitions, the program is still aimed at. Jason did 2 such workouts a day to pump his whole body.
Follow the example of Jason Momoa, if you decide to try out these incredible intense training. The idea is to choose a weight that will allow you to handle this incredible load in each exercise.
First, perform seven sets of squats of seven reps with a barbell, with seven seconds of rest between sets. Then rest for one minute and do six sets of the same squats, each consisting of six reps and six seconds of rest between sets. Rest again for one minute. The final series of squats will consist of five sets, five reps and five seconds of rest. Once you complete the 7-6-5 series with one exercise, rest for one minute and repeat the same with the other two exercises.
At tall and volumetric muscle mass Momoa is quite fast and agile. This allowed him to play Conan, the nomad leader Khal Drogo (Game of Thrones), the main antagonist in The Expendables. Such a stunning shape is the result of serious effort and an almost scientific approach.
Jason Momoa follows 6 rules - they relate to training and nutrition.
Training - maximum functionality
Training in the gym is not for Momoa. According to him, he likes natural activities - fixing something in the house, lifting weights.
If we take training in the gym, then Aquaman gives preference to functional training: boxing, kettlebells and medicine ball.
Source: wikipedia.org
Meals - flexible
In preparation for the role of Conan the Barbarian, Jason ate one chicken breast and every two hours, sometimes diversifying it with sweet potatoes.
Less strict is the diet at the usual time - a lot of lean meat and vegetables. Sometimes the actor allows himself a mug of beer.
Little time for training? Work your feet
If there is not enough time, Momoa advises to squat with a barbell, this exercise raises testosterone levels and strengthens the core muscles. Always warm up before doing any strength training.
Source: mhealth.ru
If you want to gain weight, starve
On the one hand, the absence of carbohydrates strengthens the character, and on the other hand, scientists have found that fasting for a day enhances growth hormone by 2000%.
And even after hunger, you feel satisfaction with yourself - after all, you deserve a hearty dinner.
Thoughts and muscles
During training, do not think about work or relationships, because then you will not give your best. According to Momoa, in order not to repeat his mistake, imagine how your muscles work during a workout.
