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Check Out Tom Hardy’s ‘Warrior’ Workout

(Hardy’s traps are big enough to catch a whale.)

If you’ve seen “Warrior,” you’ve no doubt noticed that Tom Hardy put on some serious muscle, especially in his monster traps,  to play the role of emo brother Tommy Conlon in the film. According to Men’s Health UK, the British-born actor actually put on about 30 pounds of lean mass by doing four strength workouts per day on top of his cardio, muay thai, jiu-jitsu and boxing workouts. Show off.

Although the movie was filmed nearly two years ago, Hardy has kept on most of his mass and even added some additional size for his upcoming role as “Bane” in “The Dark Knight Rises.”

Check out his unique workout, which was developed by former U.S. Marine Patrick “P-Nut” Monroe and published in the latest edition of Men’s Health UK:

Tom Hardy’s ‘Warrior’ Workout Routine



Here’s Monroe’s description of the theory behind Hardy’s four-times daily routine:

“Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”

Hardy trained when he woke up, at lunch, before dinner and before bedand took no more than  20 minutes per controlled session, focusing on form, using light weights and moving slowly.

Monroe recommends beginning with two sessions at first in the morning and evening and points out that gaining muscle quickly requires that you  work out little, but oftenand that there are no shortcuts to getting ripped quickly.

The Exercises:

Press-Ups (Push-Ups)

Your first set should see your hands shoulder length apart. You should form a diamond with your forefingers and thumbs for the second set. Your third set will require you to put your hands wider than shoulder-length. Your final set will see you balling your fist and doing the press-ups on your knuckles.

Shoulder Flyes

Stand with your feet shoulder-length apart and get 8 kg(about 17 lbs) dumb bells in each hand. With your palms facing forward raise your hands 180 degrees until they meet above your head (somewhat like a snow angel movement). Lower to start position and repeat. To up the difficulty use heavier weights or stand on one leg (good luck).


Grab a chair for this one. Sit on the ground, legs in front of you with the chair behind you. Grab the seat of the chair with your hands so that your fingers pointing towards your body. Keep your back straight and push up so your backside is off the floor until your arms are extended. Lower yourself until you’re ALMOST touching the floor and you’ve completed a rep.

The Bridge

This one is a monster. There are multiple stages and if you’re not comfortable you probably shouldn’t move on to the advanced ones as it could result in a neck injury. This exercise is going to give you back flexibility, a powerful neck and a lot of core strength.

Stage 1

Lie on a mat with your feet on the ground and knees bent. You’re gonna lift your hips off the mat — bring your hands to your ears with palms on floor and fingers pointing towards your feet as you do this. You’re gonna do the 10-7-5-3 rep routine for this two. At the top during the 7 reps count to 1 second at the top, at the top during the 5 reps count to 3 seconds and at the top during the 3 reps count to 5 seconds.

Stage 2

Here’s the next stage, if you’re comfortable with stage 1. Push to the top position from stage 1. But this time, push harder. Push through your hands, lift your shoulders off the ground and allow your head to tilt back so the top of it rests on the floor. Push from your heels to your toes as well. All your weight should rest on your hands and toes, not your head. Same rep count as Stage 1.

Stage 3

When you’re comfortable with Stage 2 (AND YOUR FLEXIBILITY IS GOOD) you’re going to do the same things but allow your head to carry some weight. Start by allowing your head to carry 10% and increase as your neck flexibility increases. Do not rush this. Take your time, go slowly. Increase pressure on your head as you feel comfortable. Be careful as this could lead to a possible SEVERE neck injury if you’re not careful.

Stage 4

When you’re comfortable with Stage 3 and your flexibility is up put all your pressure on your head in the bridge position. Be sure to keep your hands near your head in case you need support. Same rep count as the rest of the Bridges.

Stage 5

This is insane, so be warned that you should only do this when Stage 4 is like drinking water. Assume the extended bridge from Stage 3 but hold a light barbell or very small dumb bells in your hands and do 5 reps at the top with the weights. Increase weight as it gets easier.

Abdominal Workout

This is gonna give you core strength and increase the size and power of your abs. Like the Bridge, start with Stage 1 and move on as you get comfortable.

Stage 1

Lie on a mat with your legs pressed together. With your hands clasped behind your head lift your head and shoulders and hold. Then tighten your abs and lift your legs. Lower to start position and repeat. 10 reps, then 7, then 5, then 3.

Stage 2

Perform Stage 1 then at the top of your position bend your knees and pull them in so they touch your elbows. Straighten your legs and lower to starting position. Same reps as Stage 1.

Stage 3

Do the same thing as Stage 1. At the top of the position pull your legs in to touch your elbows but DON’T bend your knees. Yeah, it’ll hurt. Lower legs back to start and repeat. Same reps as before.

Stage 4

Get an 8 kg kettlebell (about 17 lbs) and insert your left shoe in the handle. Wrap your right leg on top of your left leg and foot to hold it in place and do the Stage 1 exercise. Increase as needed.



Cagepotato Comments

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Mag- September 6, 2012 at 10:53 pm
I follows the "Bronson diet" and the "Hardy's Warrior workout" and I increased almost 9 pounds (fat include) in the first week. This workouts and diets are not the most orthodoxe one but for the roles he's perform are efective.
TheTerminaughty- August 13, 2012 at 5:24 pm
Oh, and on top of that, think about it: he added 30 lbs. What does he weigh when "after"? At estimated height of 177cm? probably 71-72kg? Because he aint no boy builder, after all. Remove 15 from that (or only ten counting that he had more fat) - just over 60 kg???? that would make sense if he was anorectic
TheTerminaughty- August 13, 2012 at 5:17 pm
OK, guys - it's just not possible to gain 15 kilogram of pure muscle in four months if you are under 180cm height, unless you are a medical experiment at same weird futuristic lab.

Secondly, steroids often ruins your voice. Actors famously use their voice for work, and it really matters more than you think. Cruise uses synthesizers (hell, all movies nowadays use all sorts of filters for actors voices) but he needs it to stop sounding high-pitched, since it sounds weak or childish - just like Di Caprio - and it doesn't convey maturity on screen.

Thirdly - the camera adds both height and weight to anyone - you just need to LOOK big on screen, not in real life. That's what movies are all about. That's also why most actors are short, because they look better on film. Tall actors are usually longer-faced and don't move well.

finally, here is some basic numbers for all of you:
TheTerminaughty- August 13, 2012 at 5:10 pm
Comments not posting?
abgrant- March 26, 2012 at 8:43 am
Hello Mr. Monroe. I went to ACI like some others. The generosity of family is great lots of movies to be thankful for.Such experience in martal arts something to be proud of. Facebook has everything. 1st.Man.
gazzle0- March 9, 2012 at 7:20 am
Ladies pls...... Everybody has there own opinions and scientific facts about this whole thread, but let me answer the question about Tom Hardy and steroids.....he was recently on the Johnathan Ross show and when asked about his "growth" and if he took steroids he simply replied..."no I took smarties, what do you fucking think"! This interview is on YouTube so I guess that is the end of all this crap then people?
hategyms- February 6, 2012 at 6:14 am
Have you ever seen the transformation of a young civilian into a Marine? Those kind of gains/losses aren't uncommon. In addition to regular PT 3-5 times a week, several times a say we were "smoked" with calisthenic circuits. We would often double time from one training ares to another or to go to chow. I gained over 20 lbs and I believe it would have been more if not for all the running. Hardy's trainer is also a former Marine.
bodybuilder26201- January 11, 2012 at 11:56 am
i dont think he did roids. Some people gain muscle mass faster than some.
xaraxania- December 2, 2011 at 3:57 pm
he's perfect.. not too big! but big enough and it dont matter to me how he got there.. PHWARRR! ;)
Sbaker- September 23, 2011 at 12:10 am
First off, where the hell did we get that he gained 30lbs. in 4 months? This movie was filmed over 2 years ago. And yea, it's definitely possibly to get this big without roids or boosters. That's not including supplements. Yea he took protein definitely and probably bcaa's and glutamine also. None of that is illegal though. Hardy is a movie star. He will Have his own freaking nutrition team. Like it was mentioned earlier, how you eat Is 80% of a body builders workout. Eating is far more important than most people realize. If you want to get more cut, eat right. The endo, mesmo, and ecto thing is true for the most part. All it is is body types. Ecto is long thin muscle structures, short upper body, long arms and legs, very little fat storage, and narrowness in the shoulders. Endo is actually the bulky type of person. Soft musculature, round face, short neck, wide hips, and heavy fat storage. Mesmo is the middle and better physique. Large chest, long torso, solid muscle stricture, and great strength. You are never fully one type though. More of a combination of all three. You could be an endo-mesmo or an ecto-mesmo. Knowing this though just tells you how you can workout to better fit your body's needs. Each type reacts differently. But as you shape and mold your body, you can change your physique to more of a mesmo look. 10lbs in a year is actually easy if you even read a bit about nutrition and working out. And he has a damn nutrition team. The results, as you can see, are incredible. The workout looks short, but the article said that he did this multiple times a day. He obviously didn't start out going all the way to the phase 5 on the workouts. And this guy trained more like a body builder. Strength training is different. He got stronger and grew into that. UFC fighters don't look like this because they worry more about their stand up fighting game and BJJ than getting huge. And like Cronk was saying earlier, it's not like he transformed into Arnold or Franko. Those guys are ridiculous compared to Hardy. Hardy is still a beast though.
Schyluer- September 17, 2011 at 5:11 pm
Hmmm 10lbs of lean muscle mass is not that hard to gain.. If you really think it's that hard than you should read some articles by Glenn Pendlay who regularly puts 10-20lbs of muscle on football players in 6-12 weeks for the NFL combine where they do drug testing.
blaphtome- September 15, 2011 at 7:09 am
Dude gains 30lbs, gets much leaner, grows ridiculous traps that he didn't have before, and turns f@cking red; doing bodyweight and light weighted exercise and it's not OBVIOUS? What are you 12? Cuz that's about the age I figured out that Muscle & Fitness was bull$hit. Grow up; it's OK if the hero cheated a little.
mothercruncher- September 15, 2011 at 5:52 am
@ Richard Fitzentite
Most guys don't end up with that bulk because that looks good for a film but is NOT the ideal MMA body type. I'd take a leaner and higher endurance body any day. The MMA old school is littered with Kimo and Baroni types who's body types gaves out after 4 minutes of bluster.
Cup Cheick- September 14, 2011 at 7:19 pm
I can assure you with a real diet,strength/conditioning,and PROPER use of supplements this is possible. WITHOUT JUICE. I'm not gonna give you credential's because this isn't fucking ESPN or some shit. I have spent more then my fair share of time, money, education and energy into the world of sports science.

Quit being pussies.
madcowboy- September 14, 2011 at 4:39 pm
as usual the article tells you about the workout he did but not the if you really could get those traps without some dangerous, illegal help I am down
Aryan- September 14, 2011 at 3:19 pm
yea if you think he didnt juice you're on crack or know very little about bodybuilding. Not saying theres anything wrong with it, as a mater of fact, for an actor or an athlete it makes a lot of sense to get some assistance.
Justin- September 14, 2011 at 2:59 pm
A bunch of fuckin experts in the house!
GistoftheFist- September 14, 2011 at 2:51 pm
That's a Johnny Bravo physique right there.
Blackleg- September 14, 2011 at 2:19 pm
reeks of monumental samefag with all the "experts" chiming in and stroking each other.

@RF: you're talking about a guy intent on getting the physique first so it looks good on camera and the performance/technique second. Where your MMA guy (Overeem and the like not withstanding) is going to focus on getting that single leg switch down to a twitch-movement before he cares to superset shrugs to get his traps popping.
Get Off Me- September 14, 2011 at 2:02 pm
I'm writing from experience, did not look anything up so Bro-Science is fitting.
4 months 20 pounds of muscle and only using what you propose is that the creatine(which should only be taken for two months) enabled MRuss to produce enough ATP to gain 20 pounds of muscle mass? No water retention at all can be acredited to this?
Cartman didn't even gain 20lbs of muscle taking Beefcake.
I bet the ecto-endo-meso theory is dated, but I'll be dammed if when you walk around a gym it does not still apply.
Richard Fitzentite- September 14, 2011 at 1:53 pm
Yeah...push ups, dips, bridges and sit ups does not equal a good workout. I don't give a shit how many times you do it a day, most mortals will not end up looking like this guy.

If you come most MMA fighters who train for a living don't undergo a huge transformation like this? They train multiple times a day.
dolo1313- September 14, 2011 at 1:53 pm
Bravo@get off me.
I was just about to chime in. But nail on he head bro.
and traps mean nothing. On cycle and off cycle training your traps will blow up either way if you are training them correctly.
amsterdamheavy- September 14, 2011 at 1:35 pm
@Get Off Me -Use of the somatotypes you listed has largely fallen out of favor the "Constitutional Psychology" theory was developed in the '40s. Creatine causing water retention is a myth - all creatine does is provide the material your body needs to produce ATP. It doesnt cause weight gain, it doesnt make you bigger, all it does is allow you to do more work (which may lead to more mass through intensity). The best thing you mention above is L-Glutamine which can practically eliminate DOMS and also seems to be very good for the GI tract and gut. Thanks for the lesson in bro-science though.
danomite- September 14, 2011 at 1:26 pm
Mruss saying 'you'd lose that bet' made me think of Will Ferrell's speech about a school of tuna attacking a lion from The Other Guys. This has nothing to do with anything, but thinking of that scene made me laugh.
Get Off Me- September 14, 2011 at 1:12 pm
There are three body types, ectomorph(long, lanky), mesomorph(short, stocky) and endomorph(in between ecto and mesomorph).
Tom Hardy definitely fits the mesomorph frame, which generally is the most muscle gain friendly frame of the three.
One thing that throws many people is body fat loss vs. muscle gain.
The before pic looks like Hardy is about 20% body fat.
The after pic looks like Hardy is around 10% body fat.
The "traps" on this guy are not too large either, it's easy to shrug your shoulders and boost up your traps(especially when you have a pump going and want to look as big as possible).
Hardy looks like he got on a good diet, which is about 80% of why he looks like he does(supplements included) coupled with the intense/borderline over training regime he undertook.
I would say Boldenone would be the culprit if he was over six feet, longer and lankier for sure, but he's a stocky guy who's body type lends itself to muscle gain and probably has decent genes.

Generally post knee surgery would call for maintaining consistent weight in the first year to alleviate any excess pressure on your newly repaired knee. If you gained 20lbs inside 4 months and took only creatine(you sure you did not add protein as well)than you did not gain muscle, you retained water, which is what creatine is designed to do, that's why when you get off the 8 week cycle, you begin to lose some size(not muscle) because your body does not retain as much water as when the creatine levels were elevated in your body while taking creatine.

My suggestion for everybody, take glucosamine(for your joints), glutamine(look it up), protein(1g per pound of body weight/day to gain muscle, 1/2g per pound of body weight/day simply to feed your muscles if you work out regularly), a solid multivitamin recomended by your physician and get on a diet(a real diet that makes you eat often.
I learned early on that diet is everything if you are training, can't say it enough, from weight loss to weight gain, it's paramount to eat right.