Hugh Jackman Wolverine Workout Routine – How he got ripped for X-Men Origins: Wolverine
Hugh Jackman is one of Hollywood’s most desirable and muscular actors, so here is the Wolverine Workout Routine that got him there. We are going to go over Mike Ryan’s (personal trainer to Hugh Jackman, for the movie) methods that allowed him to get in shape and keep it for the movie X-Men Origins: Wolverine. He’s going to explain the training plan that Hugh followed to build the rock-hard physique needed to play the blade-fisted Wolverine
[As you can see Hugh is buff! This movie just shows you how ripped he can get for a movie role.]
Hugh Jackman Wolverine Workout Routine Part 1
Hugh is normally in good shape; however, when he started to prepare for his role as Wolverine, he wanted to add a bit more muscle. It was really important to him that he stay lean while gaining muscle. If you remember any Wolverine comic, Wolverine was ripped and it wouldn’t work if Hugh was bulky.
Hugh’s Wolverine workout consisted of two phases: Tempo Phase for the mass, followed by Strength Training Phase. Each one of these phases lasted 6 weeks long.
Gaining Muscle Phase: Hugh Jackman’s trainer changed the tempo that Hugh had been lifting to force the muscles to adapt…to force the muscles to grow. He had Hugh lift the weight for 3 seconds up and one second down. At first this limited the amount of weight he could lift, but as he adapted it help him put on a lot of lean mass.
Strength Training Phase: This phase was all about lifting as heavy as possible with no rules on tempo. He just wanted to see how heavy he could lift. The great thing about the previous phase is that it made these weights seem lighter. Hugh actually was benching 315 for reps before filming began.
A typical Hugh workout took anywhere form an hour to an hour and half, including warm-up and cardio sessions. Ryan stats, ‘We never started a weight session without a minimum ten-minute cardio warm-up. Never, ever.’ ‘After a session we often finished with 20 minutes of cardio, which could be a run or run/swim.’
Ryan bases the weights workouts on big compound lifts and adds some twists. ‘The fundamental training principles are based on the core body-building moves such as squats, deadlifts, presses – simple moves, but I mix things up. We change the angles on the bench, play with the tempo, weight, time, rest. The same workout can be done ten different ways by making these small changes.’
Ryan splits the sessions between muscle groups, so one day might target chest and triceps, while another day focuses on back and biceps. ‘I believe in controlled overload,’ he says. ‘To push the muscles to failure by the last set, we’ll super set compound moves with isolation ones – for example, go from a dumb-bell bench press straight into a fly’s. By the last set you need a spotter to help you squeeze out those last couple of reps.’
A Free Video Which Explains an Advanced Strategy to Get the Hollywood… “Shrink Wrapped” Abs Effect
[Note: Click on the picture above and watch video #3 (it's a cool technique)!]
Hugh Jackman Wolverine Workout Routine Part 2
How Hugh stayed so lean during his training. The last week of each phase, he would lift only once per week and concentrate hard on interval cardio. Ryan says, ‘these workouts were intense’. That meant he would burn off any little bit of excess body fat that had accumulated during the 6 weeks of each training phase.
Every Friday was Boot Camp
He didn’t want to follow a typical bodybuilder routine, because he needed to have a sleek strong look, not slow and bulky. This is why he would take part in an hour and a half boot camp every Friday. It was brutal body-weight and interval style training to boost the metabolism and keep him lean while gaining strength.
In order for Jackman to achieve the Shrink Wrap Effect, he had to reduce his rep range, resulting in fast tightening of the skin around his muscles. Jackman know the Shrink Wrap Effect was the only way that he was going to get that mean lean muscular and intimidating presence.
If you want to look like Jackman, you will want to lose body fat by going for a smaller rep ranges. So if you are pumped, and are willing to follow Hugh Jackmans Workout as explained you too will be able to have the same look.
==>Find out More About The Shrink Wrap Effect and the Hugh Jackmans Workout
If you want to look like Hugh, you will want to lose body fat by going for a smaller rep ranges. So if you are pumped, and are willing to follow Hugh Jackman’s Workout Routine as explained you too will be able to have the same look. One great program to try out is Rusty Moores, Visual Impact Muscle Building.
Just one look at Jackman’s physique in X-Men Origins: Wolverine proves that Ryan’s training methods work, so give his plan a try. We can’t guarantee superhuman powers, but it will get you ripped and ready for action.
Ryan’s “Hugh Jackman Wolverine Workout Routine” training tips:
- ‘Train in the morning where possible – it’s the best way to ensure intensity.’
- ‘Always warm up sufficiently – not just with cardio, but by doing the movements before adding weights.’
- ‘Work on ‘progressive overload – always keep increasing the weight, and keep a training diary to record your progress.’
- ‘Mix things up – constantly change the tempo, speed, incline, grip – anything so that you’re not always performing the same movement.’
- ‘Feel the movement – focus on each muscle activation rather than simply aiming to finish the set.’
- ‘Work with a trainer – it will help with motivation.’
- ‘Don’t overtrain – learn what your body can cope with.’
- ‘Get plenty of rest – at least seven hours of good sleep a night.’
Women Absolutely Love Hugh Jackman!
This isn’t his most recent movie, but Women love his rugged looks. Australia, is one of those movie that women fall head over hells for his looks.
P.S. I am not a big fan of promoting other peoples programs and products on my website, but I am going to make an exception for this one. It is called, Visual Impact Muscle Building, and they are currently offering a really sweet package for anyone who wants a complete solution for losing weight, gaining muscles and getting the true “Hollywood” figure like Brad Pitt or Taylor Lather.
Visual Impact Muscle Building, comes with a comprehensive guide, along with a 12 week advanced “Progressive Cardio” program, detailed exercise demonstration manual and printable workout charts. I highly recommend that you at least take a look at their free video, they are giving away tons of free information that anyone reading this blog will like. Please make sure you watch it until the end.
This article, Hugh Jackman Wolverine Workout Routine – How he got ripped for X-Men Origins: Wolverine, is a free article for print.
