Want to get in blockbuster shape without the heroics? The X-Men’s trainer has the solution
Build Hollywood muscle
Question: how do you train a 100-year-old mutant, a shapeshifter and the master of magnetism? Answer: the same as anyone else. ‘All my plans achieve results with the same formula: heavy weights, progressive overload and hard work,’ says trainer David Kingsbury, who graduated from being Hugh Jackman’s personal trainer to taking on almost all of Professor Xavier’s academy. ‘There are no special Hollywood secrets.’
The most important factors, says Kingsbury, are nutrition and consistency. ‘This plan will increase size and strength – if you follow the right food plan. For muscle gain, eat 10-20% above your usual calorie intake while using this plan. For strength, eat 10% above that level and for fat loss, add 20-minute interval sprints (rounds of 30- second sprints and 90- second walks) twice a week and eat 10-20% below your usual levels.’
This plan might not be able to give you mutant healing powers but it forged Jackman’s formidable Wolverine physique. And of course, resistance training is proven to help strengthen your bones. Not quite adamantium, but not miles off. Snikt!
HOW TO DO THESE WORKOUTS
This plan is made up of classic body part splits such as chest and back days and legs days. Ideally do the four workouts in order, resting a day between each when possible.
For maximum effect you should follow this plan for eight weeks, repeating the first batch of workouts every week for four weeks, then moving on to the second plan for the next four-week block. To ensure progression, aim to increase the weights you lift by 5% each week. The priority is to push yourself, so don’t get too comfortable. Nobody said getting in superhero shape would be easy – but the results will be worth the struggle.