Sometimes, in order to understand what real men dream about, I read the glossy magazine for boys Men's Health. Strength in any of its manifestations has always interested the stronger sex: cars with a large number horsepower, biographies powerful of the world that and... strength training.
I don’t know how to quickly buy a Ferrari for three million dollars or quickly create a billion-dollar business, but I do know how to quickly build muscle, 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 you do the same with me to better understand how to gain 11 kg in 6 weeks.
Main secret
Most of all in the article I was inspired by the phrase “train 2 times a week and you are guaranteed powerful hands and chest." Jason gained 11 kg in 6 weeks with just 12 workouts. The actor gained 1 kg after one workout - this is just like in the movies! The author of the article writes that this is possible if you know main secret Jason - large number repetitions and little rest time, in addition...
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. Active leisure- this is resting with a barbell in your hands. For example...
According to Jason’s method, you need to bench press the barbell 5 times and, without placing it on the racks, “actively” rest for 5 seconds. This is what he calls a round. Five such rounds constitute one series. But...
In my understanding, this is simply a long approach of 25 climbs. For a quarter of a century I have had experience of such training. I had to lift 60% of the maximum for 25 reps. Why 60%? Because the article says that Jason works with a weight of 60% of his maximum. But...
The actor's exercise set consists of 4 exercises; essentially just 4 long sets. One exercise (a long set in my understanding) lasts about two minutes, then Jason rests for 2 minutes. Total: it takes him 4 minutes to perform one exercise, and the entire workout takes only 16 minutes. Let's round up to twenty. Attention, question: do you believe that a 20-minute workout will give you an increase of 1 kg of muscle? This is the main secret that can be unraveled by those who test Jason’s method on themselves, spending 6 weeks of their life on it, but...
For a quarter of a century now, I have been reading magazines with training methods for the powers that be, and then trying these methods on myself. I also saw people who try the methods of the 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 don't believe you can gain 11kg in 6 weeks, but I do believe you can RECOVER it. 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 owes his shape not to twelve workouts, but...
The photo shows how the screen form quickly disappears in everyday life...
The life of an actor is full of emotions and stress that eat away at the muscles, so the star’s muscle mass often disappears unexpectedly, but quickly at the right moment 
is reborn. To be able to recover 11 kg of muscle in 6 weeks, you first need to build up your peak shape, and for this you need to know and be able to do more than what is written in boys' magazines.
Khal Drogo is one of the most colorful characters in Game of Thrones. True, we didn’t have to enjoy his toned torso for long - 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 on his social networks - that’s Drogo’s name in real life. In this regard, we tell all fans of “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 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 cast as Conon the Barbarian, he was an ordinary slender guy weighing about 85 kg. Momoa loved surfing, skateboarding, rock climbing and others extreme species sports, so he was quite fit, but he never trained with hardware. 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 it will necessarily take you years to build a muscular body from scratch - it all depends on genetics and perseverance.
Training program
During the pre-production period, Jason Momoa trained 6 days a week, but only two days were set aside for strength training, the rest of the time was spent doing cardio, which was necessary so as not to gain kilograms of fat along with kilograms of muscle. We will focus specifically on the actor’s strength training, which was incredibly intense.
The main rule that Momoa followed to gain 11 kg in a month and a half was as many repetitions as possible in as little time as possible. Yes, Khal Drogo did not focus on heavy 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 entire 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 moved on to the next exercise. Moreover, 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 - to perform such a volume of work, and even practically without rest, requires very good endurance, as well as absolutely healthy heart and a breathing hole.
Workout #1
Squats: 3 sets - each set consists of 5 sets of 5 reps with 7-10 seconds rest between sets.
Deadlift: 3 sets (5 x 5)
Leg press: 3 sets (5 x 5)
Workout #2
Bench press: 3 sets (5 x 5)
Pull-ups: 3 sets (5 x 5)
Seated dumbbell press: 3 sets (5 x 5)
As you can see, the actor divided all muscle groups into two days - a bottom day and a top day. In the first workout, the largest muscle group was pumped - the legs, and in the second, all the rest - the chest, back, shoulders. Momoa did not use arm exercises because the biceps already get enough work during the back workout, and the triceps are used during the chest exercises.
The most effective exercise To gain muscle mass, Jason Momoa calls barbell squats. They strengthen not only the legs, as many beginners believe, but also the entire body, and also enhance the secretion of testosterone, and muscle growth depends on the level of this hormone.
In 2017, a large-scale film based on many issues of DC comics is being prepared for release. For the first time, iconic heroes will appear on the same screen, including Superman, Batman and Aquaman. The latter 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 an impressive muscle mass. Unlike many modern actors, Jason boasts six-pack abs and biceps of 46 cm, which is comparable to many experienced bodybuilders. StyleFitnes looks at the nutrition and training of the future Aquaman.
Jason Momoa: training
The actor has been familiar with strength training all his life. Even as a young man, he tried to win fitness competitions. Jason approached his role as Conan the Barbarian thoroughly - he worked to regain his former muscle mass and at the same time reduce the percentage of body fat.
Training 3 times a week is ideal for an experienced athlete in the past. Jason personally created his own training regimen and diet. The basis is the classic system from bodybuilding and fitness - from 10 to 12 repetitions without pronounced muscle failure. The overall training volume was large, and in addition to power load was diluted with a ton of non-training load, among which snowboarding and rock climbing can be distinguished.
Jason Momoa: Aquaman training
After the role of Conan the Barbarian and a short participation in the series “Game of Thrones,” Jason noticeably gained fat, but at the same time retained all the muscle mass he had gained. Before filming for Aquaman began, he needed to get himself into shape. the required form. The director's main requirement was the brutality of the character, which cannot be achieved with a low body weight. Jason was forbidden to lose too much weight. That is, it was necessary to remain with the same large silhouette, but at the same time acquire muscle relief.
The actor's experience suggested that more activity should be added. He had lost weight this way before, without the usual cardio jogging, which caused him discomfort.
Day 1
- Pull-ups with own weight bodies 4x10
- · Barbell row to the waist, bent over 3x10
- Incline or incline barbell press horizontal bench 4x12
- · Reduction of arms in a crossover, standing in a 3x12 incline
- · Army press 4x10
Day 2
- · Squats with a 4x20 barbell (low working weight)
- Deadlift 3x10
- · French press with dumbbells, standing 3x10
- · Concentrated arm curl (alternately, first all repetitions of one, then the other) 3x10
- · Dumbbell swings to the sides 4x10
Division muscle groups looks strange. The chest and back are antagonists, but they are trained on the same day. According to numerous interviews, Jason enjoys this arrangement. The author of this technique is not he, but Arnold Schwarzenegger, who back in the 80s of the last century began to combine large antagonist muscles for one workout.
Day 1 and day 2 follow each other. That is:
- · 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 swapped. 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 speaking engagements in his youth.
The actor's diet does not change. Even with his goal to reduce his fat percentage, Jason Momoa did not significantly change his eating pattern. The actor is used to eating mainly lean types of meat, preferring beef fillet, chicken fillet and lean fish. He does not consume dairy products, and the amount of carbohydrates per day rarely exceeds 125g. This is explained by the actor’s dislike for this group of nutrients.
Jason Momoa's dietary feature is the daily presence of beer in his diet. To fit him into a calorie deficit, the actor counts all the calories he eats. To many, this process seems complicated and boring, and the future Aquaman fills out the food diary almost blindly. Your calorie sources do not change from day to day, so journaling is very easy.
The actor admits that when preparing for the role of Aquaman, it was difficult not to break down. I often had a desire to drink 1-2 bottles of my favorite Guinness more than I was supposed to.
“I knew that if I had one more beer now, then tomorrow I would have to cut myself even more than today. So I gathered my will and tried to distract myself. Painting and creativity helped me a lot in this. But training and other activities, on the contrary, evoked a strong desire to pamper myself,” says Jason.
Style summary
Jason Momoa, weighing 109 kg, does not look overweight. 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 does not pose any significant difficulty for him. His nutrition and training regimens 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 drugs that are used under the supervision of doctors. As a rule, illegal drugs are used by male actors to obtain pronounced relief. Preservation of muscle mass, vascularity, its separation against the background of a calorie deficit is a complex process that takes a lot of time. Actors are given strict deadlines in most cases, 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 unique individuals.
All this again demonstrates that you cannot completely copy the training and nutrition schemes of stars. These are individual schemes that 100% take into account the individual characteristics of a person. Just because it worked for a screen character doesn't mean it will work for you. Look for similarities with the actor or actress, study them training plan with your diet, and most importantly – analyze. You will probably learn a lot of useful things for yourself, but we do not recommend mindlessly copying such schemes. These are excellent visual aids for an ideal training and nutrition plan, but not instructions for action.
The last time he skillfully swung a blade worth 10 thousand dollars. 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 was ideal for the role of the barbarian, presenting himself to the audience with an amazing physique.
“If a Cimmerian feels thirst, it is thirst for blood. If he feels cold, then it is the cold of the steel of the blade.”
“I've never pumped iron before. - says Jason Momoa. - 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 rogue warrior. After all, Conan's muscles are the main focus of the film, or at least because that's what the previous Conan film did."
Ask anyone their idea of a mythological barbarian, and their answer will likely be: a tall, taciturn warrior with huge biceps who relies heavily on brute force to defeat your enemies and get the girl. Since Jason Momoa was far from the once huge and perfect 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 were 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 began at 5 a.m. with sword training. He then spent 1 to 2 hours doing strength training before diving into 2 hours of cardio. And so every day, six days a week.
“It was relentless and grueling, but I gave it 100 percent so I could relax a little at the end of the day. - Oddly enough, this “relaxation” was none other than the Saison Dupont beer, which Jason prefers - When you are 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 hulking, 100-pound warrior - lithe and agile.
“It was difficult, but I have completely changed. I started to feel completely different. I have become 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 make friends with the barbell. But Jason Momoa's training was not entirely traditional. In order to gain such a huge amount of muscle mass in such a short 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 that 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 of these workouts a day to pump up his entire body.
Follow the example of Jason Momoa, if you decide to try these incredible intensive training. The idea is to choose a weight that will allow you to handle this incredible load in each exercise.
First, we perform seven sets of seven reps of barbell squats, with seven seconds of rest between sets. Then rest for one minute and perform six sets of the same squats, each consisting of six repetitions and six seconds of rest between sets. We rest again for one minute. The final set 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 with the other two exercises.
Batman v Superman: Dawn of Justice is about to hit theaters, and one of its features is the presence of Aquaman, the barbaric king of the deep sea, played by Jason Momoa. To achieve Momoa's shape, you don't have to spend months at the gym. The Conan the Barbarian star toned up his muscles with this simple, high-rep, 30-minute workout from trainer Eric Lacist. “You gain muscle mass quickly and burn a lot of fat,” Momoa says. If you're ready to test your limits, try gradually increasing your weight day by day. Fat is defeated. The muscle plateau has been overcome. You are satisfied."
Instructions
Each workout should take 30 minutes. Choose three of the five exercises below and take a day off between workouts. Aim for about two-thirds of your one-rep maximum.
Sets, reps and rest
In the first exercise, do 7 repetitions. Rest 7 seconds. Do 7 more repetitions. Rest another 7 seconds. And so on until you have done 7 sets of 7 repetitions. Rest for 30 seconds. Then do a set of 6 reps: 6 sets of 6 reps with 6 seconds rest between sets. Finish with a set of 5 reps for a total of 110 reps. Take a short break. And then repeat all over again with the other two exercises. Battle cry and trident swings are optional.
1. Barbell Squats
Stand with your feet slightly wider than shoulder-width apart and hold a barbell with an overhand grip on your shoulders (trapezius muscles) but not on your neck to engage top part backs. Slowly lower yourself into a squat, keeping your head and back straight and your butt out. Lower yourself until your hips are level with your knees, legs bent at right angles. The lower the squat, the better, but work on strength and flexibility first. Push your heels into the floor to explode back up. Keep your posture straight until you are fully stretched. This is one repeat
2. Army bench press
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Place your feet together and lift the barbell toward your shoulders, palms forward. Press the barbell overhead with an explosive movement until your arms are fully extended, then lower it back down in a controlled movement.
3. Incline Bench Press
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Lie down on an incline bench and lift the barbell to shoulder level, palms facing away from you. As you exhale, press the barbell with both hands. Fully straighten your arms and tighten your chest before slowly returning to the starting position.
4. Reduction of arms in the simulator (“Butterfly”)
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Use rope handles and top cables of the machine. Grasp the handles, your arms should be extended and slightly bent at the elbows. Place one leg slightly forward, tighten your core and pull your arms slightly down and across your body until your arms touch each other, then return to the starting position.
5. Pull-ups
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Grab the handles of the pull-up machine, palms facing away from you, arms fully extended, approximately shoulder-width apart. Squeeze your shoulder blades, exhale, and move your elbows toward your hips as you lift your chin over the bar. Lower yourself back down in a controlled movement.
