How did Hugh Jackman eat and train for his role in The Wolverine? Hugh Jackman's Training Principles: An Interview with the Wolverine Man

Most people who do not regularly visit the gym do not speak very positively about this place, they say, it is boring and uninteresting there. But those people who care about their health, those who live here, love and honor this place. The latter rightly include Hugh Jackman, who literally does not leave the gym in order to give himself the right look before the start of filming a new blockbuster. If you compare his physical form in 2000 ("X-Men") with the current one ("Wolverine: Immortal"), the result is simply amazing. What is the reason for the success of the Hollywood star and his such impressive physical condition?

All in one bottle

As isolating exercises, all kinds of lunges, swings, traction and pull-ups are performed.

Today, the actor weighs 100 kg, and there is not a drop of excess fat on his body. You can see Hugh's excellent physical shape with your own eyes by watching a film with his participation called "Wolverine: Immortal".

The beauty of the figure is one of the many virtues that Hugh Jackman possesses. Training, according to the star, is based on what happens in a person’s mind, what he is ready for and what he is capable of.

Height: 189 cm
Weight: 85-100 kg
Date of birth: October 12, 1968
Best Movies: X-Men, X-Men: The Wolverine, Real Steel, The Prestige, Van Helsing

Jackman played the role of Wolverine more than once, and each time he fit into the image as harmoniously as possible. The appearance of the actor was of great importance. The trick with a suit stuffed with fake muscles would not work in the case of this hero, because he often appears half-naked in the frame. And because the actor had to sweat a lot to look the right way.

The need for the fastest improvement in physical fitness for male actors is no longer a feat, but Jackman succeeded here too. He enthralled famed Hollywood coach Don Scott. Having seen many strong people, he was struck by the actor, his positive and perseverance in work and admitted that it was a great pleasure to work with Hugh Jackman.

Hugh Jackman workout

Hugh Jackman's training program fully met the requirements of preparing for the film - it allowed to work out the muscle relief in the shortest possible time by reducing the percentage of subcutaneous fat and increasing muscle mass. The peculiarity of the program is to perform maximum repetitions with medium weights.

There are several subtleties that Hugh Jackman and Don Scott used in their work. Wolverine's training was built on the principle of a reverse pyramid. For one day of training, there is a certain muscle group. Basic exercises involve increasing the weight with each approach and at the same time lowering the number of repetitions.

Day 1 Chest

Incline Dumbbell Press: 4 sets of 12-10-8-6 reps

Bench press: 4 sets of 12-10-8-6 reps

Crossover: 4 sets of 15-12-10-8 times

Day 2. Back

Pull-ups: 4 sets of 15-12-10-8 reps

Deadlift: 4 sets of 12-10-8-6 reps

Block pull to the waist while sitting: 4 sets of 12-10-8-6 times

Day 3. Legs

Leg extension in the simulator: 4 sets of 15-12-10-8 times

Lying leg curl: 4 sets of 15-12-10-8 reps

Smith machine squats: 4 sets of 12-10-8-6 reps

Day 4. Shoulders

Lifting dumbbells through the sides: 4 sets of 12 times

Lifting dumbbells through the sides on an incline bench: 4 sets of 12 times

Seated Chest Press: 4 sets of 12-10-8-6 reps

Day 5. Hands

Lifting dumbbells for biceps: 4 sets of 12 times

Lifting the bar for biceps: 4 sets of 12-10-8-6 times

Lifting dumbbells on the Scott bench: 4 sets of 12-12-10-10 reps

Seated Dumbbell French Press: 4 sets of 12 reps

French bench press: 4 sets of 12-10-8-6 reps

Extension of arms on a vertical block: 4 sets of 12 times

Day 6: Stretching

Choice of yoga or any stretching exercises

Day 7. Rest

Hugh Jackman nutrition

Hugh Jackman's diet is built on a simple principle: all food is consumed from 10 to 18 pm, nothing else can be eaten. At the same time, the total calorie intake reaches 5000 kcal, but none of them goes into fat. This diet is followed by many professional athletes, including the English rugby team.

Hugh Jackman diet for a day

Breakfast: large portion of oatmeal, 5-6 egg omelet, peanut butter toast

Second breakfast: chicken breast, spinach and a serving of brown rice, avocado

Lunch: Two steaks, broccoli, sweet potato

Second lunch: two pieces of salmon and steamed spinach

Dinner: a repetition of any of the past meals

There is a mandatory condition that must be strictly followed. Such an aggressive style of nutrition for the body must be accompanied by the intake of a large volume of water. It is necessary to add another half a liter to your usual drinking norm. All liquids should be consumed in equal doses throughout the day, avoiding drinking with meals.

For many people, Hollywood stars become idols not only in acting, but also in the difficult task of physical self-improvement. The example of Hugh Jackman in this regard is special because two significant factors served as an obstacle to him on the way to an ideal body. Firstly, he himself is thin by nature, and therefore it is not easy for him to gain muscle mass. Secondly, he crossed the line "over 40", which is not the best age for training.

If these two factors apply to you, and you also have experience in exercising, then you can use his training and nutrition program. In any case, consultation with a professional trainer is necessary. Remember that the actor achieved such results under the watchful supervision of an ace in bodybuilding.

The attitude with which Hugh Jackman approaches his work is commendable. He himself admits that he prefers swimming in the ocean to tedious workouts, but nevertheless he visits the gym with pleasure. The ability to turn routine into leisure is professionalism.

Style Outcome

Despite his age, Hugh Jackman maintains his height and weight within the normal range even in his spare time from filming. Everyone dreams of being like him, and these dreams come true. It is enough to make an effort, and the training program can be either adopted from the star or selected individually.

Have you noticed how much Hugh Jackman has changed in the latest Wolverine movie? Hugh is a man who has maintained his body throughout his career. But Hugh admits that only the Wolverine from the latest films is much more like the character that Hugh imagined from the moment he first got the role.
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“From the first three films, I never had the Wolverine that I wanted. I wanted Logan to look like he could rip anyone's head off. That was always the goal,” admits Jackman.
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Hugh spends his time in the hall diligently, and to achieve the best result, he almost measured in grams, familiar to everyone, chicken breast and broccoli. To become Wolverine, Jackman had to spend a lot of time in the gym, and increase the amount of proteins and carbohydrates almost to the level of professional athletes.
We had about 5-6 months to prepare for Wolverine: Immortal. But due to another movie being filmed, the real preparations started a little later. "And in preparation for the soon-to-be-released X-Men: Days of Future Past, I've been putting on muscle mass at a moderate pace," says Jackman.
"I've always loved playing this character, but it's a pity that I didn't have that shape right away. I want Wolverine's veins sticking out like hoses. And after the movie, people came out of the hall and said 'nibuya to yourself' Now I think we really did it this and I'm proud of the result."
Jackman trained under London-based coach David Kingsbury, and the core of his training was progressive overload.
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"I trained mostly in four week cycles, and all my exercises were more basic and only free weights, No trainers!"- says the actor.
"Our classes were very focused. David is an amazing trainer, it's still not clear which of us worked more! The work was exclusively in pairs. Our training was quite balanced, and we were engaged in both cutting and mass. But the main training was in around 6-10 reps, and on the last set almost always dropped the weight by 25% and did 18-20 reps.
"Training with David always started with 1-5 reps, for strength, which surprised me a lot. And only after that we went to 6-10 reps. David calculated calories very carefully. It was the basis of the basics. Closer to the movie, we are very strong Cut calories and do more cardio
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With a large number of hours spent in the gym and the most severe diet, of course, Jackman had to consume a large number of supplements. "Eventually you can't start an engine without fuel"
"I ate a brutal amount of chicken breasts and carbohydrates. My diet included: egg whites, brown rice, spinach, lean steak, pierces and protein shakes. In addition to protein, I drank creatine, L-carnitine and NO-boosters. On weekends I have there were fasting days, and I reduced my calorie intake."
"A lot of actors gain weight before shooting a movie, and then they dry out, and then they move on to a new movie and get into a new shape. After the movie Wolverine: Immortal, I want to go to a different level with the movie X-Men: Days of Future Past," prepare even better, even though I'm 45 years old"
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Hugh Jackmon's one-week workout routine looks something like this:
The first day:
1) Very dynamic warm-up
2) Barbell bench press 4*5, 2.5 minutes rest between sets (ideally two sets of 2 sets with a weight equal to 60% of the maximum, one at 65%, and the last at 75%)
3) Standing dumbbell press 4 * 10, 1 minute of rest
4) Bench press from behind the head 4 * 10, 1 minute of rest
5) Cuban press 3 * 10, 30 seconds of rest
6) push-ups on the uneven bars 3 * 10, after 15 seconds of rest
7) Triceps on the block 3 * 12, after 1 minute of rest
8) Lifting dumbbells through the sides 8 times
9) Lifting dumbbells in front of you 8 times
10) Incline Dumbbell Raise 8 reps
11) Bench press standing 8 times
Second day:
1) Warm up
2) Squat (barbell on the shoulders) 4 * 5, 2.5 minutes of rest
3) Squat (barbell on the chest) 4 * 10, 1 minute of rest
4) Leg press lying 4 * 10, 1 minute of rest
5) Calves 4 * 12, after a minute of rest
6) Leg lifts (press) 4 * 12, after a minute of rest
7) Work with a 4 * 10 press wheel, after a minute of rest
8) Stretching
The third day:
1) Warm up
2) Pull-ups with weights 4 * 5, after 2.5 minutes
3) Side dumbbell row 4 * 12, after a minute of rest
4) Torso to bar row (like pull-ups, only the body is at an angle, and the legs are on the ground) 4 * 10, after 1 minute of rest
5) Biceps sitting with dumbbells at an angle of 4 * 10, after 1 minute of rest
6) Standing biceps with dumbbells 8 reps
7) Hammer 8 reps
8) Reverse Biceps 8 reps
9) Stretching
Fourth day:
1) Warm up
2) Incline dumbbell press 4 sets 6 + 6, with weight reduction, 2.5 minutes rest
3) Incline Dumbbell Press 4 sets 6+6+6, with weight reduction, 1 minute rest
4) Crossover 4+10, 1 minute rest
5) Bench press, narrow grip 4 * 10, after a minute of rest
6) Triceps Block 8 reps
7) Push-ups on the uneven bars 8 reps
8) Push-ups from the floor, narrow position of the hands 8 reps
9) Stretching
Fifth day:
1) Warm up
2) Deadlift 4 * 5, after 2.5 minutes of rest
3) Romanian deadlift 4 * 10, after 1 minute of rest
4) Squats with a barbell 4 * 12, after 1 minute of rest
5) Twisting on a bench 4 * 10, after 1 minute of rest
6) Landmine Thruster 4 * 20, after 1 minute of rest
7) Stretching

Date of birth: October 12, 1968
Height: 189 cm
Weight: 85-100 kg
Best Movies: X-Men (X-Men), X-Men Origins: Wolverine, Real Steel, The Prestige, Van Helsing ( Van Helsing).

How do stars train?

Don Scott, Hugh Jackman's personal trainer for over three years, describes his client as a strength training fanatic. According to him, Hugh happily trains even before a 14-hour work day on the set.

In preparation for filming The Fountain, Hugh did yoga every day for a year. And in order to look "dry" in the movie Real Steel, he trained with a heart monitor, making sure that the pulse did not drop below 140 beats per minute.

Motivation for a superhero

In interviews, Hugh often says that training for him is nothing more than work. He admits that he is not one of those who really enjoys them, and if it were his will, he would rather swim in the ocean than monotonously raise iron in the gym.

In order to play the role of the superhero Wolverine, or the former boxer Charlie Kenton in Real Steel, he had to gain 10-15 kg. muscles. On the other hand, twenty million dollars for a role is well worth the effort.

Shooting in the film "Real Steel"

Preparing for the role in the film Real Steel took almost a year - Jackman had to not only gain muscle mass, but also learn boxing movements. He was trained by former middleweight champion Michael Olajid Jr., as well as Sugar Ray Leonard himself.

Leonard's main task was to give the actor's technique strokes that indicate that he is a boxing veteran. The first thing he advised Hugh to pay attention to is eye contact with the enemy, and the emotions that this contact conveys.

Hugh Jackman in his youth

Another coach of the actor, Mike Ryan, with whom Hugh worked for more than 20 years, and who prepared him for filming in X-Men and Van Helsing, talks about how Jackman was in his youth: “He was very thin, and we they even called him Chicken Feet."

Ryan believes that the best thing is that it allows you to devote yourself to training completely, since your head is not yet clogged with problems and extraneous thoughts. He claims that evening and afternoon workouts are much less effective.

Hugh Jackman workout program

A typical Jackman workout takes 90 minutes, including 10 minutes of warm-up and 20 minutes of cool-down. As a warm-up before training, running and body weight exercises are used, as a hitch - the aforementioned running or swimming.

Ryan believes in what works best. In addition, it is useful to work out movements at different angles, with different speeds and different intensities - the same program can be performed in a completely different way, by slightly changing the pace.

Supersets and Workout to Failure

The key point in muscle growth, the actor's trainer calls work to failure. That's why Hugh combines basic and isolation exercises (like bench press and machine ads) in a superset, performing the last repetitions with the help of a trainer.

Hugh Jackman's workouts are divided into sessions for different muscle groups: on Monday - chest and triceps, on Tuesday - legs, on Thursday - back and biceps, on Friday - shoulders and abs. One basic and three isolating superset exercises are always performed.

Jackman diet and sports supplements

Training hard to increase muscle mass, Hugh divides his daily diet into six or even seven servings per day. His trainer believes that eating often, but in small portions, is much more correct and healthier than rarely, but in large ones.

In addition, the actor pays special attention to obtaining from natural products, using protein shakes only after training. As an evening, "slow" protein, he uses ordinary cottage cheese.

***

The success of Hugh Jackman's training is based on basic exercises, full return in training and a complete protein diet. The combination of these three elements allows the actor to gain 10-15 kilograms of muscle in preparation for the role of superheroes.

Sources:

'Hugh Jackman Wolverine Meal Plan',
'Get ripped like Hugh Jackman',
Men's Fitness, USA edition, October 2011

The army of fans of the Hollywood handsome Hugh Jackman is incalculable: someone admires his acting skills, someone - his determination, and this, not to mention the girls who are simply crazy about the ideal proportions of their idol. The latter are often interested in how tall and weight Hugh Jackman is. The public is also curious how the handsome man managed to achieve such great results.

An interesting fact is that the actor was not always the way we see Hugh today. Until 2000, the now beloved Wolverine, Hugh Jackman, weighed no more than 70 kg, and this is with a height of 188 cm. A rather thin, if not more so, young man with a naturally ectomorphic physique. But later, Jackman came to understand that it was time to change and improve. Perhaps such a desire was caused by the new role of the brutal and immortal, with which the actor appeared before the public in the film "X-Men".

What is the height and weight of Hugh Jackman today?

In one of the last interviews, the actor said that his height is 188 cm, and his weight ranges from 86-95 kg. Hugh clarified that, depending on the role, he has to build up muscle mass, or, on the contrary, lose it. So, for example, before filming the movie "Wolverine: Immortal" he had to absorb up to 6,000 calories a day and train intensively. Of course, the result of such work did not go unnoticed, especially by the beautiful half of society.