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? Height under 2 m was inherited from his parents (Jason's father, by the way, is a native Hawaiian), and the guy achieved the rest himself.
Childhood, adolescence, youth is surfing and climbing, and then hard work in gym. For example, Momoa made his Conan not only very strong, but also fast (Momoa himself compares his hero with a big cat like a lion). And this is already a problem with an asterisk, which requires almost scientific approach to workouts.
It seems that such scientific 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 leader of the nomads Khal Drogo). And from there it turned out not far to the action movie "The Unstoppable", where he happened to play the main villain, with whom Sylvester Stallone himself is fighting.
Here are 6 rules that Momoa follows when he trains (to get into the form of a real warrior), eats for 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,” says Momoa. “I like more natural activities: pulling weights to fix something in the house, or just swinging a pickaxe in my yard.” IN gym Jason also prefers functional training. Most of all, he likes to train with kettlebells, throw a medicine ball and hit a punching bag with his fists.
2. Eat flexible
When Momoa got ready to try on Konon's boots, he ate only chicken breast (one every 2 hours). In addition to her, the coach allowed the guy to have a bite of sweet potato, but only when he stopped having enough carbohydrates for a full-fledged mental activity. But the role is done, and Jason switched to a more sparing version of the diet: "More lean meat and vegetables, and in the evening you can also have a glass of Guinness so as not to go crazy from stress."
3. Are you in a hurry? Work your feet
“Is there time for just one exercise? Then squat with a barbell, Momoa advises. - Squats don't just increase testosterone secretion and strengthen core. If you constantly do this exercise, then you feel how the whole body is gaining strength. After warming up, do 5 sets of 5 reps each, trying to reach your maximum weight in the last set.
4. Fasting and growth
Sometimes, when trying to gain weight, it pays to go hungry a little. First, Momoa says he loves carbs, but cutting them out for a few days or even weeks builds character. Second, researchers at the Intermountain Medical Center, Utah, found that fasting for 24 hours increased growth hormone secretion by 2,000%. In addition, after fasting, it is always nice to sit down at a table that is bursting with food, and properly take your soul away. You deserved it.
5. Think about one thing
“If you're working out and worrying about office stuff at the same time, you're not going to give it your all,” says Momoa. “Trust me, I myself constantly step on this rake.” In order not to repeat Jason's mistake, when doing exercises, imagine how the muscles involved work. Thus, you will not only get work questions out of your head, but also make your muscles work harder.
6. You have to pay for sins
Sometimes Momoa's day starts like this: he gets up at 5.30 in the morning to run 2.5 km uphill before breakfast. The actor atones 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 the body. Violated the sports regime? Set the treadmill to 15% incline and run as fast as possible for 30 seconds. Now set the incline to 0% and walk at a leisurely pace for 60 seconds. This is one repetition - and you have 10 of them.
Sometimes, in order to understand what real men dream of, I read Men's Health, a glossy magazine for boys. Strength in any of its manifestations has always interested the representatives of the stronger sex: cars with big amount Horse power, biographies the mighty of the world this and... strength training.
I don't know how to quickly buy a Ferrari for three million dollars or build a billion dollar business quickly, but I definitely know how to build muscle fast because I have been specializing in this for more than a quarter of a century ...
After reviewing my favorite actor Jason Momoa's training article, I suggest you do the same with me to better understand how to gain 11 kg in 6 weeks.
The main secret
Most of all in the article I was inspired by the phrase "train 2 times a week and you are provided powerful hands and chest. "Jason gained 11 kg in 6 weeks with just 12 workouts. The actor grew 1 kg after one workout - it's just like in the movies! The author of the article writes that this is possible if you know main secret Jason - a large number of repetitions and a short 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. Leisure- this is a rest with a barbell in your hands. For example...
According to Jason's method, you need to shake the barbell while lying down 5 times and, without putting it on the racks, "actively" rest for 5 seconds. It's called a round. Five such rounds constitute one series. But...
In my understanding, this is simply a long set of 25 lifts. For a quarter of a century I have had the experience of such training. I had to lift 60% of the maximum for 25 times. Why 60%? Because the article says that Jason is working with 60% of his maximum weight. But...
The actor's set of exercises consists of 4 exercises; in fact, only 4 long sets. One exercise (long approach in my understanding) lasts about two minutes, then Jason rests for 2 minutes. Total: it takes him 4 minutes to complete one exercise, and the entire workout takes only 16 minutes. Let's round up to twenty. Attention, the question is: do you believe that a workout of 20 minutes will give an increase in 1 kg of muscle? This is the main secret that can be unraveled by someone who checks Jason's technique on himself, spending 6 weeks of his life on it, but ...
For a quarter of a century I have been reading magazines with training methods for the powerful, and then I try these methods on myself. I also saw people who try the methods of 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 do not believe that you can gain 11 kg in 6 weeks, but I believe that you can RESTORE them. 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 does not owe his form to twelve training sessions, but ...
The photo shows how the screen form quickly disappears in ordinary life ...
The life of an actor is full of emotions and stresses that corrode the muscles, so the star's muscle mass often disappears unexpectedly, but quickly at the right time. 
is reborn. To be able to restore 11 kg of muscle in 6 weeks, you must first increase your peak shape, and for this you need to know and be able to do more than they write in magazines for boys.
Khal Drogo is one of the most colorful characters in Game of Thrones. True, we did not have long to enjoy his inflated torso - 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 in his social networks - that's Drogo's name in real life. In this regard, we tell all fans of the 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 his 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 approved for the role of Konon the Barbarian, he was an ordinary slender guy weighing about 85 kg. Momoa loved surfing, skateboarding, rock climbing and others. extreme views sports, so he was quite fit, but never trained with iron. 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 building a muscular body from scratch will definitely take you years - it all depends on genetics and perseverance.
Training program
In pre-production, Jason Momoa trained 6 days a week, but only two days were allotted for power loads, the rest of the time was occupied by cardio, which was necessary in order not to add kilograms of fat along with kilograms of muscle. We will focus on strength training actor, which were of incredible intensity.
The main rule that Momoa followed in order to gain 11 kg in a month and a half is as many repetitions as possible in as little time as possible. Yes, Khal Drogo did not emphasize big 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 whole 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. And there were only three exercises per workout.
Such intense training took only 30-40 minutes. However, this type of load is not suitable for everyone - in order to perform such a volume of work, and even with virtually no rest, you need very good endurance, and also absolutely healthy heart and breather.
Workout #1
Squats: 3 sets - each set consists of 5 sets of 5 reps with a rest of 7-10 seconds between sets.
Deadlift: 3 sets (5 to 5)
Leg press: 3 sets (5 to 5)
Workout #2
Bench press: 3 sets (5 to 5)
Pull-ups: 3 sets (5 to 5)
Seated Dumbbell Press: 3 sets (5 to 5)
As you can see, the actor divided all the muscle groups into two days - the day of the bottom and the day of the top. At the first training session, the biggest muscle group- legs, and on the second all the rest - chest, back, shoulders. Momoa didn't use arm exercises, since the biceps are already getting enough work during back exercises, and triceps are used during chest exercises.
by the most effective exercise to gain muscle mass, Jason Momoa calls squats with a barbell. They strengthen not only the legs, as many beginners believe, but the entire body, and also increase the secretion of testosterone, and muscle growth depends on the level of this hormone.
With high growth and voluminous muscle mass, Momoa is quite fast and agile. This allowed him to play Conan, the nomad leader Khal Drogo (Game of Thrones), the main antagonist in The Expendables. Such a stunning shape 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
Training in the gym is not for Momoa. According to him, he likes natural activities - fixing something in the house, lifting weights.
If we take training in the gym, then Aquaman gives preference to functional training: boxing, kettlebells and medicine ball.
Source: wikipedia.org
Meals - flexible
In preparation for the role of Conan the Barbarian, Jason ate one chicken breast and every two hours, sometimes diversifying it with sweet potatoes.
Less strict is the diet at the usual time - a lot of lean meat and vegetables. Sometimes the actor allows himself a mug of beer.
Little time for training? Work your feet
If there is not enough time, Momoa advises to squat with a barbell, this exercise raises testosterone levels and strengthens the core muscles. Always warm up before doing any strength training.
Source: mhealth.ru
If you want to gain weight, starve
On the one hand, the absence of carbohydrates strengthens the character, and on the other hand, scientists have found that fasting for a day enhances growth hormone by 2000%.
And even after hunger, you feel satisfaction with yourself - after all, you deserve a hearty dinner.
Thoughts and muscles
During training, do not think about work or relationships, because then you will not give your best. According to Momoa, in order not to repeat his mistake, imagine how your muscles work during a workout.
Batman v Superman: Dawn of Justice is coming to theaters soon, and one of its highlights is the presence of Aquaman, the barbaric king of the deep sea, played by Jason Momoa. You don't have to be in the gym for months to get into Momoa shape. The Conan the Barbarian star pumped up his muscles with this simple 30-minute, high-rep workout from trainer Eric Lacista. "You're gaining fast muscle mass and burn a lot of fat, says Momoa. If you are ready to test what you are capable of, try to gradually increase the weight from day to day. Fat is defeated. The muscle plateau has been overcome. Are you happy".
Instructions
Each workout should take 30 minutes. Choose three of the five exercises below and take a day off between workouts. Try to lift about two-thirds of your maximum for one rep.
Sets, reps and rest
Do 7 reps on the first exercise. Rest 7 seconds. Do 7 more reps. Rest for 7 more seconds. And so on, until you do 7 sets of 7 repetitions. Rest 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 swing - optional.
1. Barbell Squats
Stand with your feet slightly wider than shoulder width, holding the bar with an overhand grip on your shoulders (trapezius muscles) but not on your neck to engage upper part back. Slowly lower yourself into a squat, keeping your head and back straight, pushing your butt out. Lower yourself until your hips are at knee height, legs bent at a right angle. The lower the squat, the better, but work on strength and flexibility first. Push your heels into the floor to explosively rise back up. Keep your posture straight until you reach the end. This is one repeat
2. Military bench press
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Put your feet together and lift the bar to your shoulders, palms forward. Squeeze the barbell over your head in an explosive motion until your arms are fully extended, then lower it back in a controlled motion.
3. Incline Bench Press
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Lie down on an incline bench and raise the barbell to shoulder height, palms facing away from you. As you exhale, squeeze the barbell with both hands. Fully extend your arms and tighten your chest before slowly returning to the starting position.
4. Reduction of hands in the simulator ("Butterfly")
Sets: 7, 6, 5 / Reps: 7, 6, 5 / Rest: 30 seconds between sets
Use the rope handles and upper 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 down and across your body a little until your hands 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 out, arms fully extended, about shoulder-width apart. Squeeze your shoulder blades, exhale and move your elbows towards your hips as you raise your chin over the bar. Lower yourself back down in a controlled motion.
