If you’ve seen the unbelievably awesome fit flick Warrior, you’ve definitely noticed the insane amount of muscle that Tom Hardy, playing the role of Tommy Conlon, packed on – particularly his hulk-like traps. In fact, Men’s Health UK reported that the emerging British-born actor added over 30 solid pounds of lean mass by doing four strength workouts each day in addition to cardio, muay thai, jiu-jitsu and boxing workouts. Beast.
Even though the film was filmed years back, Tom Hardy managed to keep his weight and some mass on for his role as Bane in the next Batman movie, the Dark Knight Rises. The specifics of his workout were unveiled by Tom Hardy’s close friend and trainer, former U.S. Marine Patrick “P-Nut” Monroe.
If you’re looking to get jacked like Tom Hardy did, you need to understand P-Nut (Patrick Monroe’s) theory of fitness. While the four-a-day routine sounds insane, Monroe argues that “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.”
So how do you fit all of those workouts into a day? Hardy trained when he woke up, at lunch, before dinner and before bed. Aside from that, he focused on taking up to 20 minutes per controlled session – focusing on form with light weights and moving slowly, relying on body weight and resistance where appropriate.
Monroe suggests that beginning with two sessions at first (one in the morning and one in the evening) and states that gaining muscle quickly requires that you work out little, but often – and that there are no shortcuts or magic tricks to getting ripped quickly.
“We arrived at the gym at 7am. We’d have breakfast before we got there. Peanut butter on toast. Then we got in the joint, had our protein shakes and a gallon of water. Then stretching, warming up – skipping. Then we’d go into boxing for two hours. Two hours of pad work for elbows and knees, kicks and Muay Thai. Then a couple of hours of Jiu Jitsu. And then choreography. Then we’d do an evening session: a couple of hours in the gym. Variations of weights, hitting a different muscle group every day.” -Tom Hardy on training for Warrior
The Exercises:
Press-Ups (Push-Ups)
Your first set should see your hands shoulder width apart. You should form a diamond with your index fingers and thumbs for the next set. The third set will require you to put your hands wider than shoulder-length. Your final set will see you doing the press-ups on your knuckles – use your fists (obviously). *Hardy did a similar rendition of this when he worked out for Bronson – another great film you should catch.
Standing Shoulder Flyes
Stand with your feet shoulder-width apart and get dumbbells that are moderately heavy in each hand (we would suggest 20 pounds, but use weight that you are comfortable with because everybody is different). With your palms facing forward raise your hands until they meet above your head (like you’re making a snow angel). Lower to start position and repeat. To make this more challenging, you can either use heavier weights or stand on one leg (which is difficult as hell).
Dips
If you’re working out at home, you can 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. With your back straight, push up so your butt is off the floor until your arms are extended. Then, lower yourself until you are about to touch the floor – then lift yourself back up to repeat.
The Bridge
This one is dreadful. There are a few stages and if you’re not comfortable, then take it slow until you build strength and stability. This exercise will build back flexibility, a powerful neck and a ridiculous amount of core strength. *Hardy did a similar rendition of this when he worked out for Bronson – another great film you should catch.
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 a kettlebell 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.