Jason Momoa- a large representative of its biological species(height - 196 cm, weight - 112 kg, biceps - 44 cm). Where do these physical data come from? He got his height of 2 m from his parents (Jason’s father, by the way, is a native Hawaiian), and the guy achieved everything else himself.
Childhood, adolescence, youth are surfing and rock climbing, and then hard work in the gym. For example, Momoa made his Conan not just very strong, but also fast (Momoa himself compares his hero to a big cat like a lion). And this is already a problem with an asterisk, which requires almost scientific approach to training.
It seems that such learned barbarians are in demand in Hollywood. After “Conan,” the guy was offered to lead the Dothraki horde in the series “Game of Thrones” (Momoa plays the nomadic leader Khal Drogo). And from there it was not far to the action movie “Unstoppable,” where he had the opportunity to play the main villain, with whom Sylvester Stallone himself fights.
Here are 6 rules that Momoa follows when he trains (to get into the shape of a real warrior), eats to gain muscle mass, and celebrates his victories.
1. Pulling iron is boring - throwing is fun
“I'm not a big fan of working exclusively with hardware,” Momoa says. “I enjoy more natural challenges: lugging around heavy things to fix things around the house or just swinging a pickaxe in my yard.” IN gym Jason also prefers functional training. His favorite things to do are lift weights, throw medicine balls, and slam punches on a punching bag.
2. Eat flexibly
When Momoa was preparing to try on Konon's high boots, he ate only chicken breast (one every 2 hours). In addition to her, the coach allowed the guy to snack on sweet potatoes, but only when he no longer had enough carbohydrates for a full meal. mental activity. But the role was done, and Jason switched to a more gentle version of the diet: “More lean meat and vegetables, and in the evening you can have a glass of Guinness so as not to go crazy from stress.”
3. Are you in a hurry? Work your feet
“Only have time for one exercise? Then squat with a barbell, Momoa advises. - Squats don’t just increase testosterone secretion and strengthen your core. If you do this exercise consistently, you will feel your whole body gaining strength.” After warming up, do 5 sets of 5 repetitions each, trying to reach your maximum weight in the last approach.
4. Fasting and growth
Sometimes when you're trying to gain weight, it's a good idea to fast for a while. First, Momoa says he loves carbs, but cutting them out for a few days or even weeks builds character. Secondly, researchers from Intermountain Medical Center Hospital, Utah, found that fasting for 24 hours increases the secretion of growth hormone by 2000%. In addition, after fasting, it is always nice to sit down at a table that is bursting with food and properly unwind. You deserve it.
5. Think about one thing
“If you're working out and worrying about things at the office at the same time, you won't be able to give it your all,” says Momoa. “Believe me, I myself constantly step on this rake.” To avoid repeating Jason's mistake, when doing exercises, imagine how the muscles involved work. This way you will not only get work issues out of your head, but also force your muscles to work harder.
6. You have to pay for your sins
Sometimes Momoa's day starts like this: He gets up at 5:30 a.m. to run 2.5 km uphill before breakfast. The actor makes up for the mistakes of last night: “I love cigars and booze. But since you allow yourself alcohol, you must do everything so that this weakness does not affect your body.” Did you break your sports regime? Set the treadmill to a 15% incline and run as fast as possible for 30 seconds. Now set the incline to 0% and walk at a relaxed pace for 60 seconds. This is one repetition - and you have to do 10 of them.
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...
Having analyzed the 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 pre-production, Jason Momoa trained 6 days a week, but only two days were allocated for power loads, the rest of the time was taken up by cardio, which was necessary so that, along with kilograms of muscle, you would not also gain kilograms of fat. We will focus on strength training actors who were distinguished by incredible intensity.
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 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. At the first training session, the largest one was pumped muscle group- legs, and on the second all the rest - 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.
With his tall stature and bulky muscle mass, Momoa is quite fast and agile. This allowed him to play Conan, the leader of the nomadic Khal Drogo (Game of Thrones), the main antagonist in Unstoppable. This stunning form 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
Working out in the gym is not for Momoa. According to him, he likes natural stress - fixing something in the house, lifting weights.
If you take training in the gym, then Aquaman gives preference functional training: boxing, kettlebells and medicine ball.
Source: wikipedia.org
Meals - flexible
While preparing for the role of Conan the Barbarian, Jason ate one chicken breast every two hours, sometimes diversifying it with sweet potatoes.
Less strict is the diet at normal times - lots of lean meat and vegetables. Sometimes the actor allows himself a glass of beer.
Not enough time to train? Work your feet
If you're short on time, Momoa recommends barbell squats, an exercise that raises testosterone levels and strengthens your core muscles. Always warm up before performing any strength exercise.
Source: mhealth.ru
If you want to gain weight, starve yourself
On the one hand, the absence of carbohydrates strengthens character, and on the other hand, scientists have found that fasting for 24 hours increases growth hormone by 2000%.
And even after hunger, you feel satisfied with yourself - after all, you deserve a hearty dinner.
Thoughts and muscles
While training, don't think about work or relationships, because then you won't give your best. According to Momoa, to avoid repeating his mistake, imagine how your muscles work during training.
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're typing fast muscle mass and burn a lot of fat, says Momoa. 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.
