Hugh Jackman: training program or how the actor gained 15 kg of muscle

A little about Hugh Jackman

Jackman graduated from the theater department of the prestigious Perth Academy of Performing Arts.

The future actor was born in Sydney, Australia in October 1968. Hugh became the fifth child in the family of English emigrants Grace and Chris Jackman. It was difficult to call the spouses' relationship idyllic. They often quarreled, and in the mid-1970s they decided to separate. At the same time, the mother of the future actor, having taken her two daughters, returned to the UK, and the father, along with his three sons, remained in Australia.

Chris Jackman was the coach of the basketball team. He also actively involved his children in sports: since childhood, they played basketball and took part in long hiking trips. However, Hugh was not attracted to the athlete’s career. He decided to become a journalist and successfully passed the exams for the relevant department at the University of Sydney. The young man did not have time to finish his studies: in his last year he unexpectedly dropped out of school and became an actor.

His film debut was the Australian series “Correlli,” which told the story of a female psychologist working with insane criminal patients. Hugh played one of them, and it turned out so convincingly that soon the aspiring actor was inundated with offers of new roles. We paid attention to the rising star from Australia and Hollywood. In 2000, the artist played a mutant superhero in the film “X-Men,” which brought the Australian worldwide fame and impressive fees.

The role of Wolverine became one of the most important in Hugh’s career. She also ensured that the actor’s name was included in the Guinness Book of Records as a performer who did not part with his character for a record long time - 16 years and 228 days. So much time has passed from the release of the first film to the last film with Wolverine.

Hugh Michael Jackman

Height: 189 cm

Weight: 85-100 kg

Date of birth: October 12, 1968

Best films: X-Men, X-Men: Wolverine, Real Steel, The Prestige, Van Helsing

Jackman played the role of Wolverine more than once, and each time he fit into the character as harmoniously as possible. The actor's appearance was of great importance. The trick with a suit stuffed with fake muscles would not have worked in the case of this hero, because he often appears half naked in the frame. Therefore, the actor had to work hard to look the part.

The need for male actors to improve their physical condition as quickly as possible is no longer a feat, but Jackman succeeded here too. He brought the admiration of the famous Hollywood trainer Don Scott. Having seen many strong people, he was amazed by the actor, his positivity and perseverance in his work and admitted that working with Hugh Jackman was a great pleasure.

Training program

At first, Jackman tried to burn fat and gain weight with the help of drugs that people in the gym advised him, but then he realized that this did not help and was harmful to his health.

Wolverine is a hero with superhuman abilities, a master of hand-to-hand combat, dexterous, resilient and not afraid of any opponents. To achieve the athletic body that matches his character, Hugh Jackman spends a lot of time in the gym. At the same time, the main task of the actor is to increase muscle mass and get rid of excess subcutaneous fat.

The author of the Wolverine training program was the famous mentor to Hollywood stars Don Scott. He offered his ward classes based on the reverse pyramid principle. Jackman's loads increase with each approach, while the number of repetitions is constantly decreasing. Wolverine's six days of training alternately focus on the muscles of the back, shoulders, legs and arms.

The most difficult thing for an actor is training his legs.

And the training cycle begins with chest exercises. The first day's program includes bench presses and incline dumbbell presses. Jackman performs 4 sets of each exercise with repetitions decreasing from 12 to 10, 8 and 6. Next, Hugh pumps up his muscles using a crossover. This exercise also involves performing 4 sets of 15, 12, 10 and 8 reps.

The actor devotes the second day of classes to back exercises. Starts with pull-ups, performing 4 sets of 15, 12, 10 and 8 repetitions. Then he begins deadlifts and block pulls to the belt from a sitting position. Their implementation also requires 4 approaches, including 12, 10, 8 and 6 executions.

The third training day is dedicated to the legs. Hugh Jackman loads his limbs with supine flexion and extension exercises. Four sets for each task follow the same pattern: in the first set the actor performs the exercise 15 times, in the next - 10, in the third - already 8, and completes everything with 6 approaches. In addition, to strengthen his back muscles, Jackman uses squats on the Smith machine. The program includes 4 repetitions of the exercise, which are also performed in a descending manner: from 12 to 10, 8 and 6.

Hugh advises using rage for training - even thinking about what makes us angry allows us to achieve our goals

The fourth day is the time when Jackman strengthens his shoulders. Under the supervision of a trainer, the actor does 4 sets of dumbbell lateral raises and the same number of exercises with dumbbells on an incline bench. Each set consists of 12 completed exercises. Next, Hugh takes on the seated chest press. In this case, the inverted pyramid looks like this: 4 sets with a decrease from 12 to 10, 8 and 6 repetitions.

The fifth training day is especially important. Jackman trains Wolverine's hands to be perfect. First, the actor performs dumbbell curls and seated dumbbell French presses, including four sets of 12 exercises each. Hugh then grabs the barbell for 4 sets of biceps curls and 4 more sets of French bench presses of 12, 10, 8 and 6 reps. In addition, the training day program also includes lifting dumbbells on a Scott bench. First, Jackman does two sets of 12 lifts, and then two more of 10. At the end of the workout, arm extensions are performed on a vertical block. Each of the 4 sets involves performing the task 12 times.

The sixth training day is completely devoted to stretching. Yoga is preferred, although any other exercise that increases the flexibility of the body is also possible.

Instead of yoga, Jackman sometimes does simple stretching exercises

A standard workout takes Hugh Jackman up to 90 minutes. Classes must be preceded by a warm-up - running or exercises with your own weight. Jackman plans to visit the gym exclusively in the morning. This is the most productive time, when your head is not yet filled with unnecessary thoughts.

On the seventh day of the week, the actor takes a break so that after the day off he can return to the training process.

Hugh's diet for the role of Wolverine

Jackman largely followed the classic bodybuilding diet, a muscle-gaining and weight-gaining diet that, combined with his strength training and cardio training, helped him gain more muscle and remove excess fat from his body.

Jackman drank a lot of protein drinks throughout the day, starting at 6 am. I drank a protein drink before training and after strength training.

Eating

He ate protein-rich foods in small portions throughout the day. In order to constantly saturate the muscles with proteins and amino acids.

Advice from Jackman - I recommend dividing the required amount of food taken during the day into 6 to 7 meals, so that the muscles are constantly saturated with the building material - protein necessary for growth.

• Jackman ate plenty of eggs and chicken throughout the day as part of his diet - these are popular choices as they contain relatively low levels of fat and are an excellent source of protein. Eggs also help increase testosterone, which helps increase muscle mass. But don’t get carried away with just protein-rich foods. The main mistake a novice athlete makes in trying to gain more muscle mass is to eat high-protein foods, and practically stop consuming other equally important nutritional ingredients for gaining muscle mass.
• To saturate the body with energy for training, Jackman used carbohydrate-rich foods such as oats, fresh fruits and berries. The basic principle of a diet for gaining muscle mass in bodybuilding is the three components of success - high-quality carbohydrates, high-quality proteins and healthy fats - yes, fats are also needed for healthy muscle growth, but not all of them, but polyunsaturated fats.
• In the middle of the day, Jackman consumed another source of protein, mostly roasted cuts of meat (usually turkey) with lots of green vegetables such as broccoli, spinach and kale. Then, a few hours later, lunch. It will consist of a large portion of meat, served with whole grain rice and herbs.
• I also ate nuts and seeds and some dried fruit in the middle of the day to provide extra muscle energy.
• Jackman's dinner consisted of lean meat (usually chicken) and a large portion of vegetables.
• Before bed, Jackman drank a protein shake to give his muscles some extra protein while he slept. Sleep is vital for recovery.

Nutrition program

In the deadlift, Jackman lifted up to 210 kg

In preparation for his next transformation into the image of a superhero, Jackman goes on a diet codenamed “16/8”. It involves 16 hours of complete abstinence and 8 hours during which meals are allowed.

Hugh usually eats from 10 am to 6 pm. His traditional breakfast includes oatmeal, a 6-egg omelette, toast and some peanut butter. Lunch - several chicken breasts with a side dish of rice, broccoli or sweet potatoes. The last meal also consists of chicken along with raw or boiled vegetables. The actor ends his dinner with a protein shake.

Hugh could eat up to 11 chicken breasts in a day.

After 15:00, the Australian excludes carbohydrates from his menu, which allows him to achieve perfect body contour. The actor's calorie intake is 3600. Jackman has 3 grams of protein in his diet per 1 kg of body, which he gets from chicken breasts. By the way, the idol consumes this product in such quantities during his training and diet that, without exaggeration, he has long since sincerely hated it.

Jackman consulted Dwayne Johnson about nutrition

In addition, as training progresses, Hugh Jackman significantly increases the amount of water consumed per day. But at the same time, the actor strictly ensures that liquid enters the body in equal quantities, and never drinks at the same time as eating.

Why did he do all this?

In an interview ahead of the release of X-Men Origins: Wolverine, X-Men Origins. Wolverine (2009) Hugh Jackman said that he wanted to show the true character of Wolverine, what an aggressive, predatory beast he really is. It is no coincidence that the main hero of the X-Men universe is Wolverine, one of the most dangerous animals. So Jackman decided to live up to his character he had to actually get big and strong.

There is no doubt that, like many other actors whose roles in films are associated with the action film genre, Jackman worked very hard on himself to achieve the physical form worthy of the role of Wolverine.

Actor's food for the role

The main component to achieve better results (giving the body a beautiful shape) was diet. It was based on five meals. Jackman had to get up at four in the morning to eat some egg whites. The intervals between meals were three hours. In the first half of the day, the diet included carbohydrates, in the second, the emphasis was on protein.

Jackman's diet was that you can only start eating from 10 am to 6 pm. The amount of calories consumed was 5500. But they did not turn into fat, but became muscles. Meals should not be washed down. Add at least half a liter to the standard of water consumed.

There are several nutritional rules that wolverine followed:

1. Double your portion, try to eat twice as much to build muscle.
2. Meals should be taken every three hours, and portions should be complete.
3. Eat an hour and a half before performing exercises; under no circumstances exercise on an empty stomach.
4. Stick to proper nutrition.

If you follow the correct nutritional rules and add physical activity, the result will not take long to arrive. Hugh Jackman took his training for the role of Wolverine seriously. Therefore, he achieved amazing results in a short period of time.

Style Summary

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

Most people who do not regularly visit the gym do not speak very positively about this place, saying that it is boring and uninteresting. But those people who care about their health, those who live it, love and honor this place. The latter rightly include Hugh Jackman, who literally does not leave the gym in order to give himself the desired 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 an impressive physical condition?

Everything in one bottle

All kinds of lunges, swings, rows and pull-ups are performed as isolation exercises.

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 his figure is one of the many advantages that Hugh Jackman has. Training, as the star states, is based on what is happening in a person’s mind, what he is ready for and what he is capable of.

Hugh Michael Jackman

- born October 12, 1968 in Sydney. Australian and American stage, film and television actor, voice actor and producer. Hugh Jackman is the youngest of five children in a family of emigrants from Great Britain. Since childhood, he played sports and dreamed of a career as a journalist, and even graduated from the Faculty of Journalism at the University of Technology in Sydney, but he never became a journalist, but instead took acting courses.

After completing his studies, he began acting in Australian TV series and musicals. He became famous after the film “X-Men”, which was released in 2000. In April 1996, Hugh married actress Deborra-Lee Furness, who is 13 years older than her husband. In May 2000, the couple adopted a newborn child, Oscar Maximilian, and in 2005, a second child, a girl, Ava Eliot. But we are more interested in the fact that People magazine named Hugh Jackman one of the sexiest people in the world, let's figure out how he was able to achieve such a title...

• Height
  : 189 cm
• Weight
  : 90 kg
• Bench press:
  145 kg

WORKOUT

The first day.

• Dynamic warm-up
• Barbell bench press 4 sets of 5 reps, 2.5 minutes rest between sets
• Standing dumbbell press 4 sets of 10 reps, 1 minute rest
• Barbell overhead press 4 sets of 10 reps, 1 minute rest
• Cuban press 3 sets of 10 reps, 30 seconds rest
• Dips 3 sets of 10 reps, after 15 seconds of rest
• Triceps on the block 3 sets of 12 reps, after 1 minute of rest
• Dumbbell lateral raises 2 sets of 10 reps
• Raising dumbbells in front of you 2 sets of 10 reps
• Bent-over dumbbell raises 2 sets of 10 reps
• Standing barbell press 2 sets of 10 reps

Second day

• Warm-up
• Back squats 4 sets of 5 reps, 2.5 minutes rest
• Front squats 4 sets of 10 reps, 1 minute rest
• Bench leg press 4 sets of 10 reps, 1 minute rest
• Calves 4 sets of 20 reps, 1 minute rest
• Leg raises, press, 4 sets of 10 reps, 1 minute rest
• Ab wheel work 4 sets of 10 reps, 1 minute rest
• Stretching

The third day

• Warm-up
• Weighted pull-ups 4 sets of 5 reps, after 2.5 minutes of rest
• Dumbbell lateral rows 4 sets of 12 reps, after a minute rest
• Torso row to the bar (female version of pull-ups) 4 sets of 15 reps, after 1 minute of rest
• Biceps sitting with dumbbells at an angle 4 sets of 10 reps, after 1 minute of rest
• Standing biceps with dumbbells 2 sets of 10 reps
• Hammer 2 sets of 10 reps
• Reverse grip biceps curl 2 sets of 10 reps
• Stretching

Fourth day

• Warm-up
• Incline dumbbell press 4 sets starting with heavy weights and 6 reps, with each set decrease the weight and increase 6 reps, 2.5 minutes rest
• Crossover 4 sets of 10 reps, 1 minute rest
• Bench press, close grip, 4 sets of 10 reps, 1 minute rest
• Triceps with block 2 sets of 10 reps
• Dips 2 sets of 10 reps
• Push-ups, narrow arm position 2 sets of 10 reps
• Stretching

Fifth day

• Warm-up
• Deadlift 4 sets of 5 reps, after 2.5 minutes rest
• Romanian deadlift 4 sets of 10 reps, 1 minute rest
• Barbell squats 4 sets of 12 reps, after 1 minute rest
• Crunches on a bench 4 sets of 5 reps, after 1 minute of rest
• Landmine Thruster 4 sets of 20 reps, 1 minute rest
• Stretching

While preparing for the Wolverine film, Hugh Jackman used a diet called 16/8. That is, he fasts for 16 hours and eats for 8. She usually ate from 10 am to 6 pm. He ate a lot and often in the morning and at lunch, more carbohydrates then proteins, by the way, after 15:00 Hugh excluded carbohydrates, thanks to this he achieved such relief. In addition, he drank L-carnitine and NO-boosters to maintain shape and normal functioning of the body during heavy training. Jackman stuck to 3 grams of protein per 1 kg of body, he gained them with the help of protein and chicken breasts, which he ate a lot and over time began to dislike.

Hugh Jackman's diet

• Breakfast
  : oatmeal and protein shake
• Lunch
  : rice or sweet potatoes and chicken breasts
• Dinner:
  vegetables and chicken breast or protein shake

Hi all

!
In this article we will look at how a person who surpassed his genetics trained. Let me introduce everyone’s favorite Hugh “Rossomakhovich” Jackson. Until about the 2000s, Jackman was always distinguished by his thinness; in his youth he even had the nickname “Worm”, since with his height of almost 190 cm, he sometimes weighed no more than 70 kg.
Everything changed around 2000, after filming the X-Men movie. Then, in my opinion, Hugh came to the understanding that it was enough to be a jerk and it was time to improve himself! And the role of the immortal alpha male, which later became attached to him, required him to be in excellent physical shape. At least, from this moment on I observe his metamorphoses for the better.

His physique by nature is ectomorphic, in other words, thin, thin bones, a small percentage of fat and little muscle mass. Simply put, he was unlucky with his body. And this is precisely why I love this actor, probably more than others. He not only began to change himself, he surpassed his genetics, which many people love to complain about today. Like, my genetics are bad, I have wide bones, my metabolism is fast, and in general I don’t have time. This man didn’t care about the machinations of nature, he just started training properly

, created a diet, started going to the gym, working hard with iron and generally devoting a lot of time to perfecting the body. As a result, we see his changes from film to film. When Jackman first appeared on screen as Wolverine, his defining features were more his famous claws and sideburns than his physical form.

«I thought you could get in shape in a month

", recalls the actor.
A regular at the gym, he never really worked out his muscles. " It was funny.
If you think you can gain 10 kg of muscle mass in less than six months, you are deceiving yourself ,” Jackman continues.
“ You’ll get stupidly fat
.” If you want to gain 10 kg of muscle, as Jackman did for his role in the film “Wolverine: Immortal,” you will have to work hard.

Let's take a look at his training program

Jackman's typical workout takes 90 minutes, including a 10-minute warm-up and a 20-minute cool-down. Running and exercises with body weight are used as a warm-up before training, and the aforementioned running or swimming is used as a cool-down.

The workouts consist mainly of basic exercises: squats, deadlifts, presses. Hugh just changed the angle of the bench, changed the pace, weight and rest time. The same workout can be done in different ways just by making these small changes.

Hugh himself calls working to failure and psychological attitude the key to muscle growth. That's why he combines compound and isolation exercises (like the bench press and crunches) in a superset, performing the final reps with the help of a trainer. The psychological attitude is to visualize yourself strong and ready to move mountains.

“I imagine myself as Wolverine all the time,” Hugh laughs. “I know that on paper it will look funny, and everyone will think that I’ve gone crazy and go to the rocking chair with claws and sideburns.” But when I wake up, I'm not the guy who can bench press 210kg. So I imagine that I’m Wolverine, but he can.”

The most interesting thing is that the training program is built according to the classic bodybuilding system and is divided into sessions into different muscle groups: on Monday - chest and triceps, on Tuesday - legs, on Thursday - back and biceps, on Friday - shoulders and abs. Well, anyone who wants to see a more detailed training program with exercises can follow the link in the description under this video to our website, where they will find what they want.

Basic exercises:

— bench press; - squats; - pull-ups with load; - dead draft.

1 Week

In conclusion, I would like to say that despite his age ( and he is already 47 years old

), Hugh Jackman maintains his physical shape even in his free time from filming (at the
same time he pleases us with working weights of 210 kg in the deadlift and 150 kg in the squat
). Everyone dreams of being like him, and these dreams come true. It's enough to make an effort!

Video: Wolverine muscles - features of Hugh Jackman's training

Thank you for your attention.

Thank you for the article - like it. A simple click, and the author is very pleased.

How do stars train?

Don Scott, Hugh Jackman's personal trainer for more than three years, describes his client as a true strength training fanatic.
According to him, Hugh is happy to train even before a 14-hour working 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 his heart rate did not drop below 140 beats per minute.

How to become a wolverine

Jackman played the role of Logan more than once. He fits this image best of all. Last but not least was the actor’s appearance. For filming, Hollywood men can quickly gain muscle mass. But Hugh beat them all thanks to his tenacity and dedication. He did the hard work that made him look better than most.

Many people admire Hollywood stars and try to be like them. Jackman is a special role model. There were two factors on his path to perfection: due to his natural thinness, it was very difficult for him to get into excellent physical shape, the process was slow, the second was age, the actor turned 45 years old. Although Logan preferred swimming in the ocean, Hugh Jackman did not miss training for the role of Wolverine.

Celebrity workouts

• Phil Heath
• Jay Cutler
• Tom Hardy
• Taylor Lautner
• Dwayne Johnson
• Arnold Schwarzenegger
• Christian Bale
• Jason Statham
• Jillian Michaels
• Gerard Butler

Phil Heath is an American professional bodybuilder. He received multiple victories in the US Championship in 2005, in 2006 in Colorado and New York, and in 2008 in the Ironman Pro. However, the most significant victory is first place in the Mr. Olympia competition 2010 and 2011.

Jay Cutler is an American actor and bodybuilder. He is a four-time winner of the Mr. Olympia title. Jay also received the Grand Prix in competitions in Austria, Romania, and Holland. He is currently the only bodybuilder in IFBB history to regain the Mr. Olympia title after losing in 2008.

Tom Hardy is slowly approaching success. He starred in such famous films as “Dot the i’s”, “Star Trek: Into Darkness”, “Bronson”, “Inception”, “Warrior”, “This Means War”, “The Dark Knight Rises”. This is a unique actor; from one role to another he either loses weight or gains muscle again. How does he manage to do this?

The actor of the most popular film “Twilight” is not a naturally brilliant guy, but he still managed to achieve significant results in a very short time. A training program selected by personal trainers helped him with this. Don't forget about proper nutrition, too.

Wrestling superstar Dwayne Johnson is one of the successful actors in Hollywood. Until recently, Johnson, who was known as “The Rock” in the World Wrestling Federation, weighed 120 kg. But after his intense training, he managed to lose 20 kg.

Arnold Schwarzenegger's program is an example of split training. That is, the division of the body into two parts - upper and lower. Then we will divide the muscles into three main groups and perform exercises on one of these muscles during each session.

For the famous actor Christian Bale

Every new project is another test for your body. We will tell you in this article how an actor manages to radically change his weight quite quickly, just think about losing 30 kg in a year, and then gaining 40 kg in a few months without harm to your health.

Jason Statham began his career as a model, but soon played one of the roles in the film Lock, Stock and Two Smoking Barrels. The actor is an example and idol for fans of bodybuilding and fitness. His figure always looks very impressive and all this is thanks to intense training.

Even in early childhood I had slight problems with excess weight. But having solved her problems with her figure, she decided to help others. Thus, Jillian Michaels became an American expert in the world of fitness and presented her modern method, combining cardio and strength exercises.

The star of the movie “300” trained very hard for four months to have a beautiful body. To achieve this goal, the actor underwent the most difficult physical training, which no Hollywood actor has ever undergone.

Some people cannot calm down, even if they get the most out of life. For Hugh Jackman, for example, it’s not enough to be a superhero on screen, he wants to be one in real life. He recently rescued three hapless swimmers from the stormy ocean while swimming near Bondi Beach in Sydney. And after that he walked around half the beach to warn other vacationers about the danger.

Such heroic actions are not surprising given Jackman's appearance. After seven films made over 15 years, the boundaries between Hugh Jackman and his legendary hero Wolverine have become barely visible. At 47, the Australian looks stronger and bigger than his 30-year-old self. We have all witnessed this transformation from our movie theater seats. Of course, Hugh hardly has Wolverine's regeneration abilities, but he managed to stop the aging process.

In this exclusive interview, the actor tells us how he overhauled his workout routine, nutrition and overall lifestyle to achieve impressive size on screen and maintain his shape forever. If your goal is to be a beast, your hero should be Wolverine. But if you want to become stronger, fight your nature and be ready to save someone in distress in an emergency, take a look at Hugh Jackman.

Do not lie to yourself

When Jackman first appeared on screen as Wolverine, his defining features were more his famous claws and sideburns than his physical form. “I thought you could get in shape in a month,” recalls the actor. A regular at the gym, he never really worked out his muscles. "It was funny. If you think you can gain 10 kg of muscle mass in less than six months, you're fooling yourself, says Jackman. “You’ll get stupidly fat.” If you want to gain 10 kg of muscle, as Jackman did for his role in the film “Wolverine: Immortal,” you will have to work hard. Research has shown that if you stick to a strict training program for six months, you have about a 50% chance of achieving your goal. Be honest with yourself about realistic deadlines. And please, spit on the sideburns.

Deadlift is your main exercise

Luckily, there is one relatively shortcut to your impressive physique. This path is called deadlift. This king of all exercises, as recently discovered by scientists from McMaster University, causes testosterone levels to increase by 100% and increases the production of growth hormone tenfold, and these two proteins are the main supporters of muscle growth and fat burning. If you're determined, look at the photo on Jackman's Instagram taken during preparation for the filming of X-Men: Days of Future Past, in which he bench presses 210 kg. “I can’t say I’m 100% proud of this photo,” admits Hugh, “but actually the level is pretty cool. It was a lot of weight, and you could get a hernia from it. When I have a deadlift workout coming up, I wake up anxious. I have a strong competitive spirit and I don’t tolerate defeat.” And while Men's Health doesn't recommend you lift four Halle Berry weights without training, the hormonal surge from deadlifting will be incredible.

Set yourself up accordingly

If just the thought of the weight you're about to lift is enough to scare you away from lifting, you need the right mental attitude. “I imagine myself as Wolverine all the time,” Hugh laughs. “I know that on paper it will look funny, and everyone will think that I’ve gone crazy and go to the rocking chair with claws and sideburns.” But when

I wake up, I'm not at all the guy who can bench press 210 kg. So I imagine that I am Wolverine, but he can. I should be furious." Scientists from the University of Leuven in Belgium have just discovered a connection between rage and physical performance. If you remember what makes you mad, like commuting to work during rush hour, you'll feel energized. "The first five reps

I'm fine. But on the eighth, ninth, tenth repetition, I have only one thought in my head: “I am Wolverine.” If I train alone, I directly shout this phrase. People look at me and probably think: “God, what kind of crazy person?” But it works. Channel your rage in the right direction, and you can achieve what you want - and after that, the eyes directed at you will be completely different.

Check out what Dwayne Johnson eats

Jackman often turns to Dwayne Johnson for training advice: “The first time I called him, he was in his trailer on set. While we were talking, someone knocked on the door and called him to the set. The Rock asked me to wait a second and shouted, “Tell me I'm talking to damn Wolverine.” That conversation fundamentally changed Jackman's approach to training. “He convinced me that I needed to add another training session into the schedule. The Rock does strength training in the morning, then in the afternoon, and then uses the elliptical machine for a cardio workout. He never gains fat, no matter how much he eats." As for nutrition, Skala advises sticking to a seven-day diet and fasting on the eighth. “I remember sending him a photo of pancakes,” Jackman says. “It’s a pathetic sight,” he answered me, and then sent me a photo of his lunch: cookies, pizza and a couple of tequila shots. How cool he is!

Trust professionals, not acquaintances

Jackman has kept his medication intake to a minimum. He gets all his protein from food. We witnessed him eat a six-egg omelet, four slices of toasted whole grain bread with peanut butter, a bowl of oatmeal and half an avocado, all before 11am. But Hugh didn't always eat according to science. “Once upon a time, I stuffed myself with everything that was recommended to me,” says Jackman. “As soon as someone in the gym said that such and such a drug helps burn fat, I bought it. All the drugs were legal, but the mixture was hellish. It was stupid." Believe only what is proven by science.

Let fear be your personal trainer

If you want to build muscle, hire fear as a personal trainer. "Will Smith once said, 'It's easier to stay in shape than to get in shape.' I don’t have any specific goals right now, but I still go to the gym five times a week.” We could say that regular exercise will prolong your life and make you a happy and successful person, and this would be completely true, but there is a deeper force that can motivate you. “The reason I train is fear. It took me two years to get to 210kg deadlift and 150kg squat. And I don't want to lose these results. Even if I never act again, I will still do squats, deadlifts and bench presses.”

Basic principles of training

Each workout should not be more than 60-90 minutes; it includes a warm-up and cool-down of cardio exercises at a moderate pace.

Jackman's tip is to do 10 minutes of cardio before starting any weight training. This makes the blood move stronger through the body and better saturate the muscles with oxygen, preparing them for physical exercise. After doing strength training, you need to do 20 minutes of cardio exercise - this helps in burning even more fat. In the final 20 minutes of training, you can run or swim at a moderate pace.

However, another aspect of Hugh Jackman's training is that he constantly changes his training program. Hugh said that every 3 weeks he would change the number of sets of an exercise from low rep training with heavy weight to high rep training with light weight. He also used the principle of performing slow rows and presses (4 seconds up, 4 seconds down) and interchanged it with plyometrics to perform at an explosive pace.

Hugh Jackman recommends that we all keep our own workout journal. Record everything from nutrition to exercise. While journaling, you can track your progress and adjust your nutrition and weight training to achieve your goals. Without a journal, you're essentially left guessing blindly at what changes you need each week.