Jason Statham is a beast. The ladies love him…is it because of his ripped muscles? Probably. This is part of the reason why I did more research on the Jason Statham workout routine. Now let me just start off saying from the research, his workouts were not easy, but taking his principles in can most likely help you to build more muscle and get the Hollywood ripped look.
Here’s part of an article I found in Askmen.com
He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (www.epochtraining.com). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.
There are only two real rules to the workout
1. No repeats. “I haven’t had one single day in 6 weeks that has been a repeat,” he says. “Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you’ll never do that workout you did on Thursday the 23rd of August again. It always changes, and that’s what keeps it so interesting.”
2. Record everything. Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. “All of this is important,” Statham says. “If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I’ve been doing.”
The workout consists of three stages:
Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com) because it’s low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.
Ten minutes at medium intensity: This works the body and preps it for stage 3. There’s always variety. This portion of the workout consists of either:
1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.
2. Short circuits of various exercises with light weights.
3. Various carrying exercises with kettlebells or sandbags.
4. A progression of about 15 kettlebell exercises.
5. Various throws with medicine balls.
Interval training: This is the brutal final stage that “blows every gasket,” says Statham. “You’re crying for air. It redlines the heart into oblivion.” Again, variety is key — either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham’s exercises. Pick six to make a circuit.
Stan here, Muscle confusion and HIIT (High Instensity Interval training). Those are two things that you will see me preaching about all the time. HIIT is perfect for lean gains. Muscle confusion (mixing things up) is required if you want to continue to see progress. Now here’s the Jason Statham diet plan.
The Eating Plan
2. If it goes down your throat, record it on paper. “This is the bible,” Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day — that’ll keep you feeling full). “Writing everything down makes it impossible for you to muck it up,” he says.
3. Spread out the calories. Statham has six small meals daily. The foods aren’t surprising — egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.
Statham’s Circuit Picks
Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.
Do 25-foot climbs using your arms, not your legs. Aim for five reps.
Statham jumps from one pullup bar to another above it; it’s called “Dyno.”. But the traditional move still works your shoulders and back. Do 8 reps.
Snappers, or Whip Smashes
Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.
Hanging Knee Raises
Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.
With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.
Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.
Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.
Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.
Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.
Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.
Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. “My workout always changes. That keeps it interesting.”
Now if you want to get whipped in to Hollywood shape, then I would definitely recommend trying out this Jason Statham workout and diet. Many of the movements listed are both compound and full body workout moves which can really help a hardgainer.
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