(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
BEFORE
AND AFTER
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).
Dips
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.
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Comments
Wed, 09/14/11 - 11:53
I didn't know butterbean got tattoos, and was British......damn
Wed, 09/14/11 - 12:06
Whoa is that handsome bob from Rock n Rollas? i didn't even recognize him. and WTF? "bring your hands to your ears with palms on floor and fingers pointing towards your feet as you do this" I think i need a video for the bridge
Wed, 09/14/11 - 12:08
They forget the most important part....PED's!!!! Sorry, Tom DID NOT get traps that big without PED's. Personally, I don't give a sh!t what he (or anyone else) does to their own body, but let's be real, he didn't get those results from that (or any) workout routine without roids, growth hormone etc., etc & anyone who thinks he did is sadly fooling themselves. I'm not saying he didn't bust his a$$ in the gym but those results ain't natural. Fact!
Wed, 09/14/11 - 12:11
Seriously? It's not like he transformed into Arnold. If you don't think that type of progress is possible without PEDs, then you're doing exercise wrong.
Wed, 09/14/11 - 12:12
Do they call this the Flamingo workout? Where are all the leg excersises.
Wed, 09/14/11 - 12:15
I agree with IKN. It's a well-established fact that you can't put on more than more than 10 pounds of lean muscle mass a year through strength training alone. As someone who trained seriously in a strength sport at the D-I level for 4 years, I can assure this guy had some kind of assistance. This isn't just speculation, it's physiological science.
Wed, 09/14/11 - 12:16
@sodak http://www.menshealth.co.uk/cm/menshealthuk/images/D4/Bridge3-small_new.jpg The leg workouts were probably partly compensated by the bridges and the rest of the combat workouts and the cardio workouts. I don't think they were that concerned with his legs for the movie.
Wed, 09/14/11 - 12:18
Not true, Penn Fifteen. I had a bad knee injury a few years back and rehabbed it myself through 5-7 days a week in the gym. I put on at least 20 lbs and was accused by friends of being on the sauce despite never taking anything more than creatine in my life.
Wed, 09/14/11 - 12:24
@MR You may have put on 20 pounds, but I can assure you it was not all "lean muscle mass." Again, I know everybody has some kind of anecdote that contradicts this, and it may be higher for someone who has a lower level of musculature to begin with, but these kinds of claims are always based in some fundamental misunderstanding of weight gain versus muscle building.
Wed, 09/14/11 - 12:27
And let's not mistake 20 pounds for 30 pounds. That's a difference of 50%. Either they are grossly exagerrating his results (as if any of us here should be dumb enough to believe the rhetoric of exercise supplements: "I gained 30 pounds in just 10 weeks!") or he had some kind of performance assistance.
Wed, 09/14/11 - 12:33
Thanks Pen, you nailed it. Also, the umm....absurd...increase in the size of Hardy's traps are one of the signs of an "enhanced" workout. Do large traps definitively prove the use of PED's? No. Are they (combined with other physical changes) a good indicator of PED usage? Yes. Sorry, but in the words of Kurt Angle "it's true! it's true!"
Wed, 09/14/11 - 12:36
You'd lose that bet, then. I had my BMI checked before and after by my nutritionist. We had a good medical plan where I was working at the time and I figured I'd do it right. I actually put on 20 lbs of muscle in 4 months and reduced my BMI by 9%.
Wed, 09/14/11 - 12:37
Either way, the workout looks pretty solid. Not sure if it's gonna make me stop P90X tho.
Wed, 09/14/11 - 12:46
Im with IKN & Penn. Look at *natural* bodybuilders as an example. Youre looking at guys who are dedicated to playing the silly / vain hypertrophy game with no hormonal assistance. Those are examples of the maximum potential of the human body without chemical aid, and it takes years and years to put on that kind of mass. Could this Hardy cat be a genetic freak? Yeah, sure, but it isnt likely either.
Wed, 09/14/11 - 12:55
Crazy factoid: Hardy was a crackhead before he got into acting.
Wed, 09/14/11 - 01:00
His jaw is a little more square aswell it seems.
Wed, 09/14/11 - 01:12
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. @MRuss 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.
Wed, 09/14/11 - 01:26
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.
Wed, 09/14/11 - 01:35
@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.
Wed, 09/14/11 - 01:53
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.
Wed, 09/14/11 - 01:53
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 disagree...how come most MMA fighters who train for a living don't undergo a huge transformation like this? They train multiple times a day.
Wed, 09/14/11 - 02:02
@amsterdamheavy I'm writing from experience, did not look anything up so Bro-Science is fitting. 4 months 20 pounds of muscle and only using creatine...so 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.
Wed, 09/14/11 - 02:19
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.
Wed, 09/14/11 - 02:51
That's a Johnny Bravo physique right there.
Wed, 09/14/11 - 02:59
A bunch of fuckin experts in the house!
Wed, 09/14/11 - 03:19
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.
Wed, 09/14/11 - 04:39
as usual the article tells you about the workout he did but not the JUICE....man if you really could get those traps without some dangerous, illegal help I am down
Wed, 09/14/11 - 07:19
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.
Thu, 09/15/11 - 05:52
@ 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.
Thu, 09/15/11 - 07:09
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.
Fri, 09/16/11 - 05:19
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Sat, 09/17/11 - 05:11
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.
Fri, 09/23/11 - 12:10
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.
Fri, 12/02/11 - 03:57
he's perfect.. not too big! but big enough and it dont matter to me how he got there.. PHWARRR! ;)
Wed, 01/11/12 - 11:56
i dont think he did roids. Some people gain muscle mass faster than some.
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Mon, 02/06/12 - 06:14
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.
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Thu, 02/23/12 - 09:43
[...] Well for starters Warrior, the Gavin O’Connor directed flick about two estranged brothers competing in an MMA tournament, features the most freakish traps ever seen on film. Seriously, how in God’s name did Tom Hardy do THIS? [...]
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