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The Hugh Jackman workout revealed: How to get that action-star Hollywood look

Although there is some debate over how good of an actor Hugh Jackman is there is one thing everyone can agree on: the guy is RIPPED! Talk about the perfect combination of muscle mass, low body fat and that lean action start look we all want. Hugh Jackman was already in good shape but when preparing for his role as Wolverine he put on 22 pounds of pure muscle and cut down his body fat to around 4%. Unless you are blessed with such an amazing physique you too can follow the same guidelines as Hugh did to get that sleek action star look.

Like any good superhero Hugh Jackman had to have good muscle size while at the same time being ripped with very little body fat. And as crazy as his body looks the workout principles he incorporated are not too different from a lot of the other workouts you see online. The biggest difference here is actually not what his workout includes but rather what his workout routine does not focus on: Squat, dead lift and bench press. The “big three” workouts seen in all the muscle building magazines are not the staple in these type of workouts because these are used for getting that bulkly massive look which is not the end result for a body like Hugh Jackman. Using this approach you will definitely put on muscle mass but a lot of mass is never a good thing if it is in the wrong place. What do I mean by the wrong place? Well check out this photo of a professional bodybuilder. Yes, he is in amazing shape with huge muscles and low body fat however he gets that hourglass shape as highlighted in the red lines. Great if you are a body builder but for the Hollywood star look like Hugh Jackman you need a lean body look without that bulky look. This does not mean there won’t be any squats, dead lift or bench press incorporated but there will be variations of the exercise more than anything. Such as an incline bench press or one leg squats with varying tempos to make the lift different.

Mike Ryan, Hugh Jackman’s personal trainer for over 20 years, has Jackman’s lifts constantly changing not only to keep it fresh but to keep the body from getting too familiar with a particular workout and thus making it harder to do. Along with the constant workout changes Ryan has Jackman preform Supersets where the different lifts are paired up and sets are done back to back before taking a break. This is a nice time saver and a way to get cardio done while working out and seeing as Jackman’s workouts typically go from an hour to ninety minutes this will help get more done in a shorter amount of time. A benefit to both movie stars with erratic shooting schedules and the active man on the go. Despite having that constantly changing schedule Jackman also makes it a priority to get his workouts done in the morning. Ryan says the mornings are the best time to get your workout in because this typically results in the most intense workouts as opposed to those who workout later in the day. Throughout the past two decades Jackman has been working out under the direction of Mike Ryan and there is no question the results are there. At just over forty Jackman is in the best shape of his life so combine these tips and the phases detailed below and start getting that Ripped Wolverine physique.

Jackman’s workout consisted of two main phases:

Phase 1: Mass and Strength

The first phase of any good workout is going to be the mass/strength phase. The reasoning is rather simple; if you diet down first then start adding on muscle your going to start putting on fat as well and as a result your going to wast a lot of that hard work that you put in dieting down. No matter how clean your diet is all strength and mass gains come with fat, that is just the way it is. Of course your going to want to do cardio throughout but strength and lean mass is the focus here. The key to Jackman’s lean mass and sharp cuts in his physique is training for both density (myofibrillar) and size (sarcoplasmic) and not focus too much on one or the other. Myofibrillar workouts are done with low rep ranges at around 1-3 repetitions per set where as the sarcoplasmic workouts for size uses reps of about 6-15 per set. The sarcoplasmic workouts use these high reps to fatigue the muscle and build up fluid within the muscles to get a rapid growth in muscle size. Ideally you want to incorporate both while working out over time. Jackman’s workouts were frequently changed up every few weeks or so to keep things from getting boring but also change up the rep ranges for a balanced result of size and density which gets you that awesome wolverine look. The video below goes into greater detail on getting that balance and how to utilize the different rep ranges properly.

Phase 2: Weight loss (shrinkwrap)
The second phase of the workout plan is refereed to as the shrink wrap effect which is the tightening of the skin around the muscles to get that super defined look. The shrink warp technique is quickly becoming a commonplace among Hollywood stars like Hugh Jackman, Brad Pitt, and Taylor Lautner because of the extra effect it gives to your physique as compared to someone who has not done the shrinkwrap effect. It works by getting to a low body fat percentage and keeping it there long enough for your skin to accommodate to your body size. Then through a little more dieting and that sarcoplasmic rep ranges mentioned earlier your skin will literally shrinkwrap around your muscles and better how off all the definition you have. There are some variations to this workout, for the more advanced strategies used by celebrities like Hugh Jackman check out this video.

Incorporate these concepts into your next workouts
-Try to get your workouts done in the morning if possible, studies show morning workouts not only have the most intensity but also get your metabolism high and burning fat all throughout the day.

-Before working out do at least 10 minutes of light cardio to warmup, along with proper stretching

-Preform workouts in pairs and superset them by preforming the first set and the next exercise immediately after before taking a break

-Take three seconds to lower the weight, pause for one second then push the weight in one second time splits

-Make sure every set can be done with perfect form but still causes fatigue by the end of each set

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