Many men aspire to create a Wolverine (X-Men type) or Terminator-type body in the gym: broad shoulders, perfectly shaped abs, lean muscles, and strong, well-defined biceps. It’s fair to say that being Wolverine for a day would be every man’s dream.
But how can you build such a commanding physique and what should your biceps training look like? Not surprisingly, actors in that role are typically assigned a personal trainer to help them formulate the necessary training plan. But you can benefit from putting together your own plan by considering the first key element: introducing regular changes and variations while maintaining a solid foundation of simple, well-established techniques.
Dedication can result in the perfect body, but it doesn’t happen overnight. For a role like Wolverine, it’s not just about getting rock-hard muscle, but also lean muscle. This can be achieved through frequent physical training and a personalized eating plan.
Lesson 1 for all you wannabe Wolverines: To make sure you fit your training into your busy schedule, try working out at the gym in the morning. Studies have shown that those who stop training in the afternoon achieve much less intensity than those who exercise in the morning.
Lesson 2: Building solid muscle can mean daily bicep training sessions of up to 90 minutes, including warm-up and cardio sessions. Can you be so dedicated to the cause?
Lesson 3: Try to start each weight session with a ten-minute cardio warm-up. At the end of the session, finish with a 20-minute cardio workout that includes swimming or running.
The recommended bicep workout for solid, lean muscles should be based on big compound lifts with some twists. Within your own training plan, try to focus on a few fundamental training principles targeting your core body. These basic body movements can include deadlifts, presses, and squats. As we mentioned earlier, the emphasis should be on using simple, well-established bodybuilding techniques, but you should include some variations as you go. For example, you can try changing the angles on the bench, changing your grip, changing the pace of the workout or the weight, and also changing things like the timing and frequency of your breaks. By mixing things up in this way, the same workout can be done ten times or more.
Lesson 4 on being defined as Wolverine: the importance of switching between muscle groups from one session to the next. For example, one day you might want to focus on your back and biceps, the next day you might switch to triceps and chest, and so on.
Lesson 5: Use controlled overload in your bodybuilding training. For example, perform a muscular exercise and push yourself to muscular failure at the end of the set, then immediately switch to a different, isolated exercise. So you could go from a barbell curl to a flye. It would be wise to have a partner help you make those finishing moves in the second set as you hit exhaustion.
Lesson 6: Progressive Overload – It’s important to set some goals and increase the weight as you start to progress. A common step here is to keep track of your progress so that your training plan can be modified as needed.
Final lesson: At no time should you overtrain or miss out on sound sleep! Aim for no less than 7 hours a night. It’s important to use Jackman as inspiration instead of thinking you can create a ripped body like Wolverine overnight. But with the right bicep workout and considering the lessons highlighted above, you can start to see some results.
