Tom hardy workouts and nutrition. From Warrior to Bane

Diet and training program, thanks to which the actor gained solid muscle mass for filming in the films "The Dark Knight: Return of the legend"» and "Warrior".

Actor details:

Tom Hardy

Height: 175 cm

Weight: 86 kg

Popular movies: "Inception" The Dark Knight Rises, The Warrior...

How did Tom Hardy gain such muscle mass?

To participate in the film "Bronson", released in 2008, Tom Hardy gained more than 20 kilograms of muscle mass in just a few months. At the time of filming, the actor was almost thirty years old! You can imagine it wasn't easy.

In his interviews, Tom often says that he did not use any illegal drugs (steroids), but simply trained hard according to the basic program, ate, slept and that's it! Hardy ate everything in sight - including pizza, ice cream, washing it all down sweet soda! But the main food was chicken and rice.

Relief workouts:

His role in "Bronson" required a rather massive physique, without an emphasis on muscle relief, but his role in the film "Warrior", where Tom played an MMA fighter and a former soldier, made the actor significantly "dry".

Training for filming was done with an emphasis not only on strength training, but also on various types of martial arts - boxing, kickboxing and Thai boxing. I had to significantly improve the diet, abandoning empty fast food and harmful calories.

Diet for the movie "Warrior":

Tom Hardy: “I followed a no-carb diet. Meals were divided into 5-6 servings throughout the day. Lots of chicken and broccoli. Virtually nothing but that. Such nutrition does not allow the body to store fat, but training without carbohydrates is hard enough.

As sports supplements, Tom took protein during the day and BCAAs during training, which is especially true for training using martial arts. As a result, as a result of such a high-calorie diet, the actor gained 12 kg of muscle.

Training for the film "The Dark Knight":

During the three months of preparation for the filming of The Dark Knight Rises, Tom increased his weight by 15 kg, again returning to the size and volume familiar from the film Warrior. His personal trainer, as always, was Patrick P-nut Monroe.

Many publications publish variations of the program for this film, but it has not been officially presented. Most sources agree that the training was based on the principles of the basic program, or rather, one of its variations - the 5 x 5 program.

Basic principles of the 5 x 5 program:

Each exercise of the program is performed in five sets of five repetitions in each approach (in fact, this is where the name comes from - 5 x 5). The breaks between sets are quite large - at least 2-4 minutes.

Training for this program is held three times a week, as in the basic program. The rest of the days are recommended to be devoted to recovery, giving up running, football or similar activities, preferring Pilates or yoga to them.

The program includes only four basic exercises - deadlift, squat, bench press and military bench press. Squats and deadlifts alternate from workout to workout, bench press and bench press are done every workout.

If you feel that you can technically complete more than five reps of the exercise, you should increase the weight of the barbell. However, stay safe and use the help of a coach or safety partner.

Final note:

It's safe to say that CGI was used to give Tom Hardy "volume" as Bane. This is also evidenced by the fact that the actor's tattoos are not visible in the frames from the film. In addition, specialists in lighting and costumes also tried their best.

Remember also that if even an Instagram photo can significantly change the appearance, then a team of hundreds of professionals involved in “enhancing reality” on the silver screen can work wonders. Actors never look the same in real life as they do in the movies.

Tom Hardy's muscle-building training for The Dark Knight and Warrior was based on the principles of the basic program (four main exercises, low reps) and a high-calorie, carbohydrate-restricted diet.

Tom Hardy is the favorite of the public, especially the female component. Well-built, from an athletic point of view, an athlete. Tom Hardy is known to us for unusually cool films - "The Dark Knight", "Warrior", "Mad Max", "Legend".

Edward Thomas Hardy was born in 1977. 38-year-old man, 175 centimeters tall and weighing 80 kg, originally from London. The life of an actor is not as pleasant as it seems at first glance. Preparation for the film takes several months, and sometimes it takes up to 2 years. Gaining a huge amount of muscle mass or losing weight for a film is a task for professional actors who do not live in sports, but only plunge into it with their heads to "get used to the role."

Tom Hardy gained more than 15 kg of muscle mass in preparation for the film Warrior. The actor himself says that for him it was an extraordinary test. Training lasted days and nights, and an inexperienced athlete is not able to do it the first time. However, Tom is not one of the simple guys, he already knew what it was to gain muscle for the film "Bronson" (the actor gained 20 kg for the film).

Workout:

Tom Hardy is training hard. Basic exercises form the basis of a set of muscle mass - "Squats", "Deadlift", "Army bench press", "Bench press". Such exercises are performed both with light weights in an explosive style, and with increased weight with a small number of repetitions. Such a system was used in preparation for the film "Warrior", where Tom is a fighter without rules, knocking out with one blow.
Lots of cardio, stretching, choreography.
Since the task of preparing for films is to minimize the loss of time, the training takes all day. Tom studied martial arts: boxing, wrestling, sambo. Professional athletes helped him in this. Weekly body weight measurements were taken, the result was not long in coming. In a few months, the actor added 20 kg. Such a result is beyond the power of ordinary mortals who live in the usual rhythm of an "office" worker. Cardio was included in the work so that the actor did not look like a "carcass", drawing muscles plays an important role for the role of a fighter. Exercise bikes, treadmills, jump rope were used (burns up to 700 calories in 1 hour of work).

Food:

In order to gain weight, you need an increased number of calories. The actor included in the diet an immense amount of protein and dietary fiber (fiber). 5-6 meals, every 2-3 hours protein intake and all this in one day. The actor himself talks about what nutrition is - it's crazy and he does not understand how people eat like this every day. Exhausting training while preparing for films burns a huge amount of calories. Usually, this is accompanied by a desire to eat everything, but the actor had everything under the ban. Only chicken and broccoli, as Tom joked.
Not without sports nutrition. Be sure to include in the work: protein (whey) - 2-3 times a day. In addition - BCAA (pre-workout and post-workout), vitamins. Not a single training takes place without sports nutrition, since the athlete's body needs an increased amount of amino acids and vitamins.

If you haven't watched movies for which actors sacrifice everything, then be sure to do it in your free time. Get motivated and positive! Good luck!

Many people ask themselves the question: “How to pump up?”. Famous actor Tom Hardy knows how to do it quickly and efficiently. Many people know Tom not for his ability to play a role, but for a beautifully built body and good physical preparation. The actor is associated with the Warrior and a strong man. But all this is given to him with great difficulty, and did not fall from the sky. Today we will analyze Tom Hardy's training for the film.

Tom Hardy has appeared in various films, including starring in the film "Warrior", personified Bane in "The Dark Knight" and played Mad Max in the film of the same name. All of these roles require good physical fitness and an athletic build. What helps an actor to keep such a shape and hone it before filming? He shared his secrets.

Training regimen from Tom Hardy to the movie Warrior

As the actor himself says, he was very lucky with genetics. His body is easily . He quickly gains muscle mass, in a short time he is able to lose weight, if necessary.

The training process in the hall took 4 days out of 7:

The first day:

Bench press 3 x 10-15 reps

Dumbbell press 3 x 10-15 reps

Deadlift 3 x 6-8 reps

Breeding arms with dumbbells 3 x 10-15 reps

Pull-ups 3 sets max

Second day:

Barbell Squats 3 to 10

Lunges with a barbell 3 x 10 on each leg

Raises on toes with a barbell 3 sets to burning

Hyperextension 3 to burning

Barbell Curl 3 x 10-15 reps

Push-ups on the uneven bars 3 sets to the maximum

Raising the legs to the crossbar 3 sets until it burns

Day three:

Bent Over Row 3 x 10-15

Lifting dumbbells in front of you 3 x 10-15

Barbell row to the chin 3 x 10-15

Pull-ups on the bar 3 sets to the maximum

Press 4 sets until full burning

Day four:

Barbell Chest Squats 3 to 10

Leg press 3 to 10

Deadlift 3 to 10

Lifting dumbbells for biceps 3 x 10-15

Close grip bench press 3 x 10-15

Press 4 sets until full burning

This training helped the actor gain 12 kg of weight in 4 months.

Tom Hardy training video for the movie Warrior

http://www.youtube.com/watch?t=59&v=jHffuFq0xy0

Tom Hardy's diet in preparation for the film Warrior

According to the actor himself, he did not adhere to any special diet. He did not need it, he played the role of an MMA fighter, not a bodybuilder. For him, physical training is more important than an aesthetic physique.

3. Do not deny yourself sweet and junk food. I didn’t abuse it, but I could eat ice cream or eat pizza with a drink if I wished.

You can learn more interesting things about the nutrition of the actor during preparation for filming from an interesting video by Denis Seminikhin. He will tell you in detail about the daily routine of the actor.

Interesting facts about the preparation for the filming of "Warrior"

Tom Hardy always trains not to look like a fighter, but to be a fighter. His main task is to learn technique and movement. This is much harder than just gaining 5kg of muscle. Tom trained diligently with a hand-to-hand combat trainer almost daily, as time was short.

The actor did not train for slaughter, they tried to accustom his body to movements. Therefore, instead of the maximum number of push-ups in 5 minutes, for example. He did a lot more reps, but throughout the day. The load was distributed evenly, and the body learned to receive a signal that it was time to turn on.

The main rule of bodybuilding is to change the program so that the muscles feel stressed. Tom Hardy stuck to it. The actor constantly changed something in the training process. Either he will put his hands on push-ups, then he will change the grip of the bar. He did not want the body to get used to the loads, so he constantly presented surprises.

What actors don’t do with their bodies to get a big role! Tom Hardy's workouts are a prime example of this. This ambiguous, diverse artist is able to turn from a thin asthenic into a mountain of muscles - and back. The most striking reincarnation of Tom Hardy is training for the film "Warrior", which was released in 2011.

Tom Hardy training for the movie "Warrior"

The Oscar-winning tape has become one of the. For a convincing performance of the main role of a fighter, the actor had to gain 12 kilograms in a short time (lean muscle mass, not fat - and this is already at the age of 33 years). Sports in the life of Tom Hardy did not play a very big role before, so I had to work a lot.

For several months, Tom spent most of his life in the gym, without days off. Four days a week, strength training took place on simulators. Three days - martial arts (MMA, kickboxing, Thai boxing and jiu-jitsu). Previously, Tom was far from mixed martial arts, but quickly got involved. Tom Hardy's training for Warrior cost the actor several broken ribs, as well as broken fingers and toes. However, the most difficult thing for the project participants was not mastering the skill. It was very difficult in such an environment to “not hate” sparring comrades.

Training video (with Russian subtitles):

Tom underwent similar training later. During the training of Tom Hardy for the film "The Dark Knight" the actor has already added 15 kilograms. It is sometimes claimed that Bane's muscles were "painted", but this is not true: computer graphics specialists removed only the tattoos on the actor's skin. And the muscles were created "honestly" - in the gym!

A set of exercises by Tom Hardy: the Warrior training program.

The main rule of successful classes is “it is better to do ten push-ups in an hour than a hundred times once.” Muscles grow when the body receives signals of tension for quite a long time. According to Patrick Monroe, nicknamed Knut - the head of training for Tom Hardy - strength training during the day should be divided into parts. It is most reasonable to perform strength exercises four times a day. Each set should be done for 20 minutes (before breakfast, before lunch, closer to dinner and before bed).

Of course, the instructors only revealed a fraction of Tom Hardy's training secrets in Warrior and The Dark Knight. However, they talked about some of the exercises.

The training image looks like this:

1. Push-ups from the floor.

Push up. You can change the loads in this way:

During the first series of exercises, keep your hands shoulder-width apart.

During the second series of exercises, do push-ups on your fingers.

During the third series of exercises, do push-ups with your arms wider than shoulder-width apart.

During the last series of exercises, do push-ups on your fists.

2. Shoulder exercises with dumbbells.

Stand in the “feet shoulder-width apart” position, take dumbbells in your hand (weight of dumbbells is 8 kilograms). Spread your arms with dumbbells to the sides and raise them above your head. Then return to the starting position.

3. Chair push-ups.

Sit on the floor with your back to a chair with your legs extended forward. With your arms bent and pulled back, grab the front edge of the seat (fingers pointing towards the body). The back is straight. Use your hands to lift the body as high as possible, and then lower the body as far down as possible (almost to the floor).

4. Bridge

This exercise develops back flexibility and neck strength. Move on to a more difficult stage of the exercise only when you have learned to easily perform the previous ones. Otherwise, there is a risk of damaging the neck.

Level one.

You lie with your feet on the mat. Bend your knees and lift your hips off the floor. Bend your arms, rest your palms on the mat (to the right and left of the head). The fingers point towards the feet.

Level two.

Raise your hands up, the body should form a "bridge". Feet touch the ground only at the toe area. The entire body weight should rest only on the fingers and toes (not on the head).

Level three.

Try to shift the bulk of the body from feet to hands. 90% of the load should be carried by the hands, 10% by the head. Gradually transfer most of the load from your hands to your head. Do not make sudden movements, otherwise there is a risk of injuring your neck.

Level four.

At a more difficult level, do the exercise without hands. The body is now supported by the head. Keep your hands to the right and left of the head, for insurance.

Level five (most difficult).

Move to this level only when you already easily cope with the fourth. Hands no longer insure the head, but hold a light barbell. Do a bench press five times in this position. Gradually, the weight of the bar can be increased.

5. Chest exercises.

Start with the first level, then master the next ones.

Level one.

Lie on your back on the mat, keep your feet together, hands behind your head. Raise your head and shoulders, then your legs. The chest muscles should be very tense. Return to starting position. Do this exercise: first ten times (first set), then seven times (second set), then five times (third set), then three times (fourth set).

Level two.

After completing the first level exercise, bend your knees and pull them towards your elbows. Then stretch your legs and return to the starting position.

Level three.

After completing the first level exercise, stretch your legs forward so that your knees come close to your elbows, but your legs should remain straight.

Level four.

The exercise is performed as at the first level, but an eight-kilogram weight is suspended on the toe of one of the legs, and the legs are crossed.

Nutrition during Tom Hardy workouts

Naturally, even with very serious loads, the actor could not gain 12-15 kilograms without a special diet. While preparing for filming, Tom Hardy ate chicken and broccoli - almost exclusively and in huge quantities. I had to eat it five or six times a day. There were no other dishes in the diet ... except for proteins and amino acid complexes! The main task of nutritionists was to feed Hardy with proteins and eliminate carbohydrates from his diet.

As you might guess, the actor quickly hated chicken and broccoli. But a person is able to endure a lot for the sake of world glory!

Edward Thomas Hardy - born in England, works as a theater and film actor. Produces pictures. Fame brought the film "Stuart. Past life". The only child in the family of the artist and writer. Thomas studied at the theater school. The beginning of the movie star's career was war films. Debut in the action movie "Black Hawk". Pictures that brought world fame - "The Dark Knight Rises", "Warrior", "Inception".

The formation of muscle mass from Hardy

Before filming in the film "Bronson", the actor increased his muscle mass by 22 kg. We managed to achieve results in a few months. The film was released in 2008. At that time, the age of the actor was 30 years. Gaining muscle mass Hardy was worth a lot of effort. The actor did not adhere to special dietary complexes, he ate everything, even fast food food. Rice and chicken became the basis of nutrition. Adhered to the basic set of exercises. The main rule is to train regularly.

Relief work

For filming in the film "Bronson" muscle mass was enough. For the painting "Warrior" it was necessary to form a relief. On the screen, the actor played the role of a warrior who knows martial arts. For filming, Tom Hardy had to combine loads with heavy weights, master martial arts, and work out muscle relief. The actor did not consume unnecessary carbohydrates, harmful calories. I had to adjust the basics of nutrition with a personal trainer, forget about fast food.

Basics of nutrition for filming in the film "Warrior"

Hardy followed a no-carb diet. With proper nutrition, the actor managed to gain 14 kg of muscle mass and completely dry out fats. In large quantities, the actor ate chicken and broccoli. The nutrition system allowed the body to gain weight without the accumulation of fat. Of the sports supplements, Hardy consumed proteins, BCAAs during training.

Preparing for The Dark Knight Rises

Before filming in the film, the actor had to increase muscle mass again. He managed to increase the weight by 16 kg. During the training, Hardy returned to the weight identical during the filming of the film "Warrior". The training system was based on basic exercises. She was called 5 by 5.

Computer graphics

The movie "Batman" used computer graphics. Specialists in the processing of the material slightly increased the muscles of the movie star in volume.