Tom Hardy Bane Workout

The workout routine he performed for portraying Bane is very different than the body weight circuits since he was going for a different look.

The super villain Bane has a real bulky look as opposed to a lean MMA fighter. In the comic book world Bane is known for his incredible strength and bone crushing fighting style. He might not be fast and lean but he was strong enough to break Batman's back.

So Tom Hardy followed a body building type of routine that involved lots of heavy lifting. So we will be looking at a 3-day full-body split. Each of these workouts should only be performed once a week.

Let's say you have the Mon/Wed/Fri split you would perform the first workout on Monday rest on Tuesday. Then the second workout on Wednesday with Thursday off followed by the third workout on Friday. Then the weekend you can chill out and let your muscles recover.

The way this works is very simple. Stay in the range of 3 to 5 reps of 3 to 5 sets. This is an ideal rep/set range for challenging your muscles and building mass.

Don't go to failure or else you will fatigue your muscles. You can approach these workouts in two ways. You can pair the exercises together and perform them back-to-back before resting for 2 minutes. For example you could perform a set of 5 incline dumbbell presses and then a set of 5 bent over rows right after. Rest for 2 minutes. Then repeat.

Or you can just rest for a minute in between each set. Perform all sets of incline presses before moving onto bent over rows.

First Workout

Incline Dumbbell Press

Bent Over Rows

Standing Shoulder Press

Dumbbell Snatch

Romanian Dead Lift

Squat

Second Workout

Front Squat

Dead Lift

Bench Press

Hang Clean

Chin Up

Sitting Dumbbell Shoulder Press

Third Workout

Clean and Press

Renegade Row

Chest Flies

Pull Up

Walking Lunge

Step Up

What about cardio? If you want to bulk up like Tom Hardy did as Bane then I recommend limiting cardio or doing no cardio at all aside from being a little active like going for a walk each day.

Now let's go over Hardys diet plan.

Tom Hardys Diet
Hardys diet plan was pretty different than most Hollywood celebrities. This might be shocking but he regularly consumed junk food like pizza and ice cream.

He also ate lots of chicken and rice for carbs and protein. Protein shakes were also included in his diet plan since he would not have been able to pack on as much muscle if he lacked the protein.

When you are bulking up you don't really have to watch what you eat as long as you don't mind gaining some fat. And with the intense workout plan that Tom Hardy followed he burned most of the fat calories off anyway.

Protein is the most important part of a muscle building diet plan. But what about other foods like fruit, vegetables, nuts, and beans. Like I said you can do what Hardy did and stick to chicken and get that ever so precious protein to build your guns.

As long as you get in your protein you will build muscle. The question is whether or not you mind gaining fat while bulking up. Tom Hardy kept a low body fat as you can see in Warrior but that was because he out exercised his average diet.

He also had lots of time since it is kind of what he does for a living. For the rest of us who have full time jobs and hectic schedules we should focus on a healthier diet and just enough workout time to get great results.

If you want to bulk up then you must eat lots of protein and calories in general to get the bulked up look that Tom Hardy has as Bane. Eat lots of protein as well as foods that are loaded with calories like pasta, rice, and peanut butter.

If you want to look like a lean fighter like he did in Warrior then you need to be more strict about what you eat. Follow a workout like the ones above.

You don't have to follow them down to the last rep. Just use them as guidelines for your own workout routine. Workout 3 times a week.

If you want to get lean then focus on cardio on top of a resistance training routine like Tom Hardys workout for Warrior. Be more strict with your diet.

If you want to build bulky muscles like he has as Bane then drop the intense cardio and lighten up on your diet. Enjoy junk food like pizza from time to time while getting in your protein.

Huge bulging,sleeve busting biceps

Learning how to build muscle isn't complicated.The secret is keep your workouts simple and straightforward.
Have patience and the results will come.Nothing is achieved over night.You don't need to follow routines you find on the internet.Use them to create your own routine.Your body is unique(in a way that you might be ectomorph,mesomorph or endomorph) and some exercises will work better for you than the others.You should keep in mind the 3 simple pieces of information:

1.Ideal number of reps:8-12
2.Ideal amount of rest between sets: 60 seconds
3.Ideal amount of weight: 80%-As a percentage of your 1 repetition max(1RM)


Also these are guidelines,which as time passes,you'll need to modify to keep your body growing.So from time to time switch it up.

Think BIG,think compound exercises.

Yes,it is likely that you will gain some localized hypertrophy(specific muscle growth through repetitive targeted movements(think of soccer players calf muscles or a mechanic forearms)-through regularly training your arms(4 times a week),moves which isolate your arms are only half the equation.

The real power and strenght come from multi-joint,compound exercises which engage large amounts of muscle and stimulate releasing the greatest amount of naturally-occurring anabolic hormones such as testesterone,human growth hormone(HGH) and insulin factor 1(IGF-1)  which are used for your body to grow to its maximum potential.

As i have mentioned earlier,these compound moves are squat,pull-up,shoulder press,bench press,leg press,lunge,lat pull down,seated row,bent over row and upright row.

If you are just starting out,there is strong evidence to suggest that a total body approach is best before advancing to a split routine.By using the guidelines mentioned above,a full body workout with an emphasis on arm(biceps) development,would go something like this:


Day 1

-Seated row

-Lat pull down

-Back squat

-Barbell curl

Day 2

-Shoulder press

-Bench press

-Lunges

-Alternate hammer curls

Day 3

-Dips

-Bent over row

-Reverse curl

-Leg press

Also don't forget your triceps and your forearms for your total arm development.
The MOST important thing not to forget : PROPER NUTRITION.
More on this subject next time.Until then..

TRAIN HEAVY,TRAIN SMART!

Chest workout

Workout #1

Incline Barbell Bench Press  3x8-12
Flat Barbell Bench Press      3x8-12
Decline Barbell Bench Press 3x8-12
Incline Bench Dumbbell Fly  3x15
Flat Bench Dumbbell Fly      3x15

Workout #2

Incline Dumbbell Press         3x8-12
Flat Dumbbell Press             3x8-12
Decline Dumbbell Press        3x8-12
Incline Cable Fly                  3x15
Flat Cable Fly                      3x15

Workout #3

Incline Dumbbell Press         3x8-12
Flat Barbell Bench Press      3x8-12
Dips                                    3x8-12
Incline Dumbbell Fly            3x15
Machine Fly                        3x15

Workout #4 (bodyweight workout)

Bodyweight Incline Pushup on Stability Ball    5x8-12
Bodyweight Pushup                                       5x8-12
Bodyweight Dips                                           5x8-12

Workout #5 (Smith Machine workout)

Smith Machine Incline Bench Press               5x8-12
Smith Machine Flat Bench Press                   5x8-12
Smith Machine Decline Bench Press              5x8-12

EXAMPLE STRENGTH ROUTINE

Day 1:
Barbell Back Squat 3×5
Incline Barbell Bench Press 3×5
Deadlift 3×5
ss1 Pull-Ups, weighted if possible, assisted if necessary 3×5
ss2 Standing Calf Raise 3×5
ss1 Dips, weighted if possible, assisted if necessary 3×5
ss2 Lying Sit Ups, weighted if possible 3×5

Day 2: Off or light aerobics to increase blood flow.

Day 3:
Flat Barbell Bench Press 3×5
Bent Over Barbell Rows 3×5
Standing Overhead Press 3×5
ss1 Stiff Leg Deadlift 3×5
ss2 Seated Calf Raise 3×5
ss1 Hammer Curls 3×5
ss2 Lying Butterfly Kicks with Hands Under Buttocks 3x to failure


Day 4: Off or light aerobics to increase blood flow.

Day 5:
Deadlift 3×5
Close Grip Barbell Bench Press 3×5
Barbell Back Squat 3×5
Chin-Ups, weighted if possible, assisted if necessary 3×5
ss1 One Leg Calf Raise Holding Dumbbell 3×5
ss2 Russian Twist with Medicine Ball or Plate 3×5



Day 6: Off or light aerobics to increase blood flow.


Off or start at day 1.
*(ss means superset and excersises marked as ss2  should be performed right after excercises marked as ss1 )

BASICS OF STRENGTH TRAINING

Anyone interested in building serious strength and muscle should build their workouts keeping in mind the 3

most important muscle groups.These are the biggest muscles in our bodies:the back,legs and chest muscles.

If you want to build serious dense muscle,your workouts MUST include squats,bench press,and finally by me the greatest of all lifts,the deadlift.By exercising these big muscles,your body produces more testesterone and GH(growth hormone) which in the long term means bigger,stronger,denser muscles and more overall strength(you can't get stronger overnight!).All you need to do is focus your energy around these 3 exercises,do them as heavy as you can without sacrificing your form,an you will see how your whole body will start to grow.After all ,with these exercises we gain strenght.Strenght is achieved by building muscles.By building muscle you get bigger.Bigger and stronger.You want to build practical muscles.Strong muscles.With the proper strength training you can achieve this.Next time,i'll show you an example workout.Untill then...

TRAIN HEAVY,TRAIN SMART!