Ads 468x60px

Friday, October 11, 2013

How To Obtain The Lean Physique Of Actor Jason Statham

By Russ Howe


While most movie star physiques are built purely with the actor's appearance on the big screen in mind, the Jason Statham workout offers a very different take. It is based upon creating a body which not only looks strong, but actually is strong.

This particular workout routine is not your standard 3 x 12 workout by any means. In fact, it is one of the most unusual plans in Hollywood today, incorporating tons of variety and obscure exercises which most people have never performed before.

Before you begin with a tough workout like this, take some time to familiarize yourself with the exercises in the workout itself, because this will make it far easier for you when you begin your session. While actors in days gone by strived for maximum size, the target has changed significantly over the last decade or so and you'll notice that this plan is designed with functional fitness and strength in mind rather than purely aesthetic gains.

As a circuit, the workout itself consists of three very different stages which combine to form one 60-90 minute gym session, including:

Stage 1: Cardio warm up.

Stage 2: 15 minute high intensity interval training workout.

Stage 3: A rigorous full body routine involving a mixture of body weight, power lifting and crossfit exercises.

Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it's on to phase two. This stage involves a much more difficult cardiovascular test - high intensity interval training.

Those familiar with HIIT will know the high/low protocol already, but those who have never tried it before might want to practice it first to gage what kind of levels they are capable of. A bike or an elliptical trainer are good choices for this phase as they allow for quick transitions. You do not want to choose a piece of gym equipment which takes a long time to transition between an easy and hard gear, for example a treadmill. Perform 15 minutes of HIIT with a '30 seconds high, two minutes moderate' protocol.

The third phase focuses on a combo of body weight exercises, power lifting techniques and crossfit moves which are rarely practised in popular health clubs and gyms. For that reason, take a few moments to iron out any kinks to your technique before you do the full workout. Pick 6 exercises from the list below to form a full body workout:

Hanging Leg raise x 20

Triceps dips x 20 reps - using a bench.

Weighted rope pull x 5 reps - attach a 20 foot weight to a rope and pull it towards you.

Rope climb x 5

High Knee Skipping x 30 seconds

Pull-ups x 15 reps - grip as wide as possible so you can maximize the involvement of your lats.

Deadlift x 20

Dumbbell or barbell squat x 20 reps.

Incline bench press x 20 reps - on an incline bench with dumbbells or an Olympic barbell.

Barbell Clean And Press x 20

Kettlebell Swing x 20

Each workout should be different, that is where the effectiveness of this workout comes from. Pick moves from the list above or create your own list. As long as the focus is on full body moves it doesn't really matter. After pushing through the 6 exercises one after the other with minimal rest, take a 5 minute break before returning for round two. Try to achieve 5 rounds overall in this stage.

While the Jason Statham workout certainly offers the ability to tone you up and build lean muscle, it's primary skill is it's ability to improve your strength and physical performance. Each exercise should be performed with intensity and force, maintaining an explosive but strict form.




About the Author:



0 comments:

Post a Comment

Share on Facebook

Email Newsletter