I attempted Jason Momoa’s Aquaman exercise and I couldn’t even end it
Chances are high, should you clicked on this text, you understand who Jason Momoa is. The Aquaman and Quick & Livid 10 actor has been within the collective public consciousness for over a decade, since his breakout function as Recreation of Thrones’ barbarian chieftain Khal Drogo.
And likelihood is, if you understand Jason Momoa, you’ll have puzzled how he constructed his physique. Recording a house exercise in your best smartwatch, or wandering aimlessly from the weights rack to the best treadmill isn’t going to chop it if you wish to appear to be a superhero.
Momoa divulged a few of his coaching practices in an older Train Mag (opens in new tab) article some years in the past. Within the article, he talked about a few of his coaching methodology, which he referred to as the AR-7 exercise.
‘“I’m going by a coaching methodology developed by my coach, Eric Laciste, referred to as Accelerated Outcomes 7 (AR7),” he says within the piece linked above. “They’re 30-minute, high-rep periods that hit each a part of your physique all through the week.”’
The AR7 exercise entails taking 4 workout routines (the examples listed within the article are parallel bar dips, barbell again squats, push-ups, and overhand pull-ups) and performing seven units of seven reps, with seven-second rests in between. That’s 49 reps of every train, at which level you do the circuit once more. This time, it’s six reps, six units and 6 seconds relaxation. Then 5.
The thought of becoming 440 reps (of 4 very troublesome weight-bearing workout routines, thoughts you) right into a 30-minute session is frankly outrageous. On studying this, I believed it was very unrealistic for the typical gym-going particular person to think about trying this. However, as a totally common gym-going particular person myself, I believed I’d put it to the check. For science, and naturally, for the potential muscle good points.
Do not do this at residence
Lacing up my outdated Vans (as a reminder, it is best to never wear running shoes when squatting in the gym) I saved my masses gentle on the barbell squat, with solely 50% of what I normally carry. I additionally supplemented the pull-ups and dips workout routines with resistance bands to help when my arms obtained drained. I managed to endure by the primary circuit (other than the pull-ups, when my arms gave out 5 units in), however I couldn’t face going by two extra rounds.
That was already extra reps, on common, than I do in a normal muscle-building session. To do two extra rounds in a circuit, inside Momoa’s given 30-minute time-frame, appeared laughable. By the tip of the primary circuit, I had already used up over 20 minutes, and now each of the squat racks in my small native fitness center had been occupied by different individuals. Shamefully, I gave up and slunk off to the mats to stretch out (facet notice: if you’re not stretching every dayyou actually ought to).
That is the fact of a few of these ridiculous claims and celeb routines pushed by health magazines: they’re actually not for the typical particular person. It’s true that high-rep, low-weight train routines can enhance the dimensions of muscular tissues simply in addition to lifting heavy: one examine within the Journal of Strength and Conditioning Research (opens in new tab) studied high-load-low-rep and low-load-high-rep coaching teams, and located no vital variations in muscle acquire. In concept, Momoa’s exercise routine appears sound.
Nonetheless, the typical particular person isn’t going to have the ability to squeeze all this into half-hour: not solely can we merely want extra time to get well than a professionally educated actor with dieticians and private trainers on name, however we’re coaching in public gyms.
After I tried the circuit, I couldn’t use the fitting tools for my second spherical as a result of each squat racks had been occupied. You’ll be able to’t ask to ‘work in’ with somebody whereas they relaxation, solely to take over the tools for ages. It’s dangerous fitness center etiquette. But when I’m actually being sincere with myself, I don’t assume I may have finished one other two rounds anyway: it was just too laborious.
The clue is within the identify of the circuit: AR-7, or ‘accelerated outcomes’. Momoa has just a few months to get into form for a task like Aquaman, throughout which he’s successfully paid to work out, eat proper, and get well correctly. He probably has a chef. Some superhero actors are closely rumored to make use of different dietary supplements to attain peak bodily look for a task. After all, a Hollywood exercise routine goes to look completely different to the typical session of an individual who tends to squeeze a 45-minute exercise in earlier than going to the workplace.
In case you learn articles from widespread health magazines and web sites, it’s value grabbing just a few nuggets of helpful data from them and incorporating them into your individual coaching – I will be doing just a little extra high-rep, low-weight coaching in future, for instance. As an alternative of Momoa’s demanding circuit, you could possibly go for one thing like Stronglifts 5×5, which is a tried-and-tested exercise plan for all health ranges; we even named it one in all our five best free workout plans for beginners (opens in new tab). However attempting to repeat the routine of an elite athlete or Hollywood actor to the letter, with out their help community, is commonly going to be a recipe for catastrophe.
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