*Dude, So and So Got SO Fucking Jacked For That Movie!

Jamie Chaos

June 4, 2009

Everytime I hear someone say that an actor got jacked for a movie, I chuckle inwardly. they make it out as if that guy got HYOOOOGE for the film, when in fact, every single person who got “jacked” or “ripped” for a movie only did the following- built bigger shoulders and traps, and got leaner. That’s it. It’s not rocket science. The key to having a badass build is that simple- just bust your ass on shoulders, traps, and abs, and make sure your diet is tight as hell.

Ed Norton in American History X:
Shoulders and traps, and not a hell of a lot else.

Brad Pitt in Snatch and Troy:

Shoulders, abs, and traps.

Hugh Jackman in Wolverine- Nothing but shoulders and traps.
I think my point is made, but you can look to Ryan Reynolds in Blade Trinity for more evidence, or even the astonishing shit show that is Brandon Rausch in Superman.

Getting there is easy, and you might want to give it a try for the beach later this summer.

Diet:
This part is ultra simple. 5 day keto runs with a carbup on the sixth day. Nothing spectacular. Just keep your carbs at or below 5% of your total calories for 5 days, and on the 6th day, eat 60% carbs, 30% protein, and 10% fat. If you want to, and you’re feeling good about your fat loss, have a cheat window on that day as well. Keep it to three hours, on the dot, but enjoy. Many times, I will keep my carbs low all day, as well as my fat, and then have the cheat window, follwed by a couple of shake-only meals.

The workout:
Day 1:
Push Jerks (behind the neck push presses with leg drive to get the bar moving) 10×3
Front Squats 10×3
Weighted Pullups 10×3
Keep the rest periods to 60 seconds, and use a 5 rep max weight for all sets.

Day 2:
20 minutes of nonstop bodyweight exercises. I like ab wheel, pullups, and dips.

Day 3:
High Pulls 6×5 (7RM weight, 60 sec rests)
Weighted Dips 6×5
Back Squats 1-2 sets of 3 minutes of straight squatting. I use 135lbs for this, usually.
Abs and calves

Day 4:
Light arm supersets, usually overhead tricep extensions & reverse curls, followed by cables. I keep my rests to 15-30 seconds. Then, I go with more ab wheel.

Day 5:
Back squats 15×1 (3 RM weight, 45-60 sec rests)
Strict Military Presses 4×8 (10 RM)
Shrugs 8×3, 6×1 (5RM and 3RM respectively)

Day 6:
Anything you want. Get in anything you think needs more work.

Day 7:
Rest.

After 6 weeks of this, you should be ready for the beach, given a reasonably decent starting point, haha
Go get you some Daniel Craig-type ass!

—————-
Now playing: The Acacia Strain – JFC (Jesus Fucking Christ)
via FoxyTunes

Liked it? Take a second to support Jamie Chaos on Patreon!

Jamie Chaos

I am a former all-time, all federation world record holder in raw powerlifting at 181lbs, a record I broke just to say fuck you to the internet’s “lifting” community and the powerlifting community at large. Over the last ten years I’ve written over 500 articles on strength training, nutrition, and supplementation, and continue to do so simply to fight the tide of weakness and sadness that currently pervades the scene I’ve called home for the better part of three decades. I’ve got personal trainin certs, BodyPump and BodyCombat certs, a BA in History and East Asian Studies from the University of Arizona, and MBAs from the Vienna University and University of South Carolina on my side, in addition to some sick lifts and a hell of a lot of rage. What the fuck have you got?

8 responses to “*Dude, So and So Got SO Fucking Jacked For That Movie!”

Anonymous

June 4, 2009

I'm gonna go ahead and disagree with you on the TROY build. He looked awesome. And Ryan Reynolds put on 25 lbs of muscle (and has apparently been into lifting since) for his role in Blade Trinity. So, yes – GENERALLY speaking – people are overly impressed by a moderate amount of working out without a terribly proportionate physique. I think Eric Bana and Brad Pitt both looked great in Troy – but remember, not everyone is striving to be as lean as you are (and in fact – most people aren't!)
Jamie Lewis

June 8, 2009

Given the fact that Brad Pitt was one about one Polio virus particle from a wheelchair, thus requiring a body double for his legs, I'm going to go ahead and disagree wholeheartedly. The only person in that movie who was worth a shit, physique-wise, was Ajax.
Anonymous

June 15, 2009

Touche!
Max M.

August 11, 2010

Boagrius > Ajax

How did you neglect to mention Boagrius, played by Nathan Jones??
Abe

April 4, 2011

it's been a while since you posted this

but i thought I'd share an excel spreadsheet i made for this. big thanks, Jamie!

http://cyimg34.cyworld.com/common/file_down.asp?redirect=%2F340022%2F2011%2F4%2F4%2F82%2Fwaterbury%5F%C7%C1%B8%B0%C6%AE%BF%EB%2Exls
jaybee83

January 12, 2012

Funny, all of those guys (esp Jackman, who benches 350 lbs and squats over a thousand) had much bigger than average chest, biceps and triceps, so I'm gonna have to go ahead and say you're wrong about everything but the "getting lean" part. Of course, most of these guys got interviewed about their workouts at some point or another so you could have taken five seconds to Google it instead of making wild guesses based on your own selective blindness.
1. Hassan Suboh
  
  January 27, 2012
  
  Yeah, no one could have stretched the truth or even outright fabricated something posted online – it's virtually impossible right? I've also read he benches 315 in other reports. Reports say he leg pressed (NOT fucking squatted) 1,000lbs which I don't give a fuck about. But beyond this they have showed Pat Robertson doing more than that and it looks like a fucking calf-raise so I'm inclined to believe he's jumping the lazy pussy bandwagon by ditching heavy squats and jacking off in a leg press dildo thing. Above all, I'll believe that about Jackman when I see it.
Blogger

June 13, 2017

New Diet Taps into Pioneering Concept to Help Dieters LOSE 15 Pounds within Only 21 Days!