Jason Momoa's complete training to play Aquaman

Aquaman was released in theaters in January 2019 and the star of the film, Jason MomoaThe actor has made a lot of noise because of his incredible physique. Fans of the iconic series Game Of Thrones will have recognized the Hawaiian actor since he played Khal Drogo, a powerful warlord. To play the King of the Seven Seas in Aquaman, Jason Momoa built a superhero body. To achieve such a result and develop a physique of titan, the actor has trained for several months. In this article, I will present you the weight-training program used by Jason Momoa to gain mass quickly.

Jason Momoa's musculature

The Jason Momoa's physique is similar to that of current Men's Physique Pro competitors. As taught in my weight training programsHe has ideal proportions and perfect symmetry, with a broad V-shaped back, round and rounded shoulders, well-developed pectoral muscles and dense, strong arms.

In addition, the American actor has a low body fat percentage. He has thus managed to sculpt a physique defined and dry. His slim waist makes Momoa's body look impressive on camera.

With little time to spare to get to the gym, and with the bulk upIn his workouts, Momoa focused on certain important muscle groups to give a powerful visual effect. The American actor spent most of his time building up his upper body, including his arms, pecs, back and shoulders.

What are Jason Momoa's measurements?

The Jason Momoa's measurements are impressive and allowed him to get several roles in movies, including the legendary Conan the barbarian. Before playing in Aquaman, Jason had already had to build muscle and undergo intense physical training to play different roles.

Jason Momoa is 1.93 meters tall and weighs about 115 kilos. In addition, his body fat remains relatively low, at around 10 %. To play the role of Aquaman, the American actor still had to develop his strength and power despite his low body fat.

The main characteristics of Jason Momoa's physique

In all the superhero films that are shown on cinema screens, it is important to understand that many elements (the position and angle of the camera, the lights, the shadows, etc.) play a decisive role in making the actors look good. This explains why, despite its muscular bodyThe more natural photos of Jason Momoa seem less impressive than the images and videos from the movies. The same goes for Chris Evans (Captain America) or Chris Hemsworth (Thor).

Regarding Jason Momoa's physical work, both muscle groups the most developed are undoubtedly its torso and shoulders. To develop an impressive rib cage, the Jason Momoa's training program for Aquaman has targeted the upper pectoral and shoulder areas as a priority.

Jason Momoa's training method for Aquaman

To build muscle effectively, Jason Momoa does five weight training sessions a week. He also practices other physical activities such as climbing or the bicycle.

The Aquaman's training program is a bit special. While his routine seems to fit him perfectly and allows him to get the expected results in terms of muscle building, it may not be suitable for all athletes.

Jason Momoa's training method is called AR-7for "Accelerated Results 7". It was imagined by the sports coach Eric Laciste. It is an intense technique consisting in carrying out a significant number of repetitions with less heavy loads, while reducing to the maximum the recovery times. The principles of AR-7 training are ultimately the opposite of the techniques usually used by bodybuilders or bodybuilding to gain muscle mass.

In concrete terms, the AR-7 program consists of 4 to 5 basic exercisesThis is a very good way to get a good workout, whether it's the squat, the military bench press, the bench press, the push-ups or even the dips. The Jason Momoa's track has three towers.

In the first round, for each weight training exercise, our superhero performs 7 sets of 7 repetitions with 7 seconds recovery. In the second round, he does 6 sets of 6 reps with 6 seconds rest. And in the third and final round, he does 5 sets of 5 reps with 5 seconds rest. Between each round, Jason Momoa takes 1 to 2 minutes of rest.

At the end of each strength training session, he finishes by performing a cardio exercise for about 15 minutes. In total, his AR-7 strength training sessions last almost two hours!

This AR-7 method is therefore particularly intense. It allows you to feel burns in the muscle groups that are called upon very early in the session. It also develops endurance because of the almost non-existent recovery time. Another advantage of Jason Momoa's weight training program is that the risk of injury is reduced, as the weights it works with are rather light.

This type of strength training is not for everyone. However, it can give you a break from your routine from time to time. However, it is not recommended for beginners and should be reserved for experienced athletes.

It is worth noting that later in the day, Jason Momoa is again doing a physical activity of about an hour. As you can see on his Instagram accountHe does a lot of climbing, an activity that I have already tested in the video below. It is a difficult sport which favours the arm congestion and allowed him to build Aquaman's biceps and forearms.

Jason Momoa's weekly AR-7 training program

The weekly training plan Jason Momoa is constructed as follows:

• Monday: pectorals,
• Tuesday: back,
• Wednesday: legs,
• Thursday: whole body and abdominal belt,
• Friday: shoulders and arms,
• Saturday and Sunday: rest.

Monday Workout:

• bench press,
• inclined bench press,
• Dumbbell bench press,
• pumps,
• dips.

Tuesday Workout :

• Pull-ups in wide pronation grip,
• supine grip pull-ups
• Pronation tight grip pull-ups,
• horizontal draft,
• bent over chest rowing at the bar.

Wednesday Workout :

• bodyweight squats,
• deadlift with outstretched legs,
• barbell squats,
• jump squats.

Thursday Workout:

• medicine ball throw,
• kettlebell swing,
• burpees,
• frog jumps,
• sprints (40 yards).

Friday Workout :

• developed military,
• dips,
• diamond pumps,
• biceps curls with dumbbells,
• triceps extensions with dumbbells.

Jason Momoa's diet for Aquaman

TheJason Momoa's feed has allowed him to sculpt his body. He consumes on average 2,500 calories per daydivided into four meals. For a sportsman of his stature, his caloric intake remains quite reasonable and allows him to optimize his muscle building.

At breakfastHe eats two slices of whole grain bread with a little honey and about 40 grams of peanut butter. He also eats a lot of fruit, mainly watermelon and blueberries. His breakfast is low in protein and provides 500 calories (20 grams of protein, 20 grams of fat and 70 grams of carbohydrates).

At lunchHe usually opts for fresh raw tuna with avocado and greens (spinach, salad, cucumbers, etc.). His only pleasure is to drink a pint of beer, which is a significant carbohydrate intake. All in all, she gets about 680 calories.

For its snack of the afternoon, he consumes 500 calories thanks to 280 grams of lean steak, cooked with a drizzle of olive oil, and a nice handful of baby spinach.

Finally, for the dinnerJason Momoa is back to eating spinach shoots with 280 grams of chicken breast, an avocado and a new pint of beer.

Conclusion

Whether it's the way he trains or the beers in his diet, the Jason Momoa's routine is surprising, to say the least. It must be said that this has enabled him to build up a reputation for himself. muscular physique to play Aquaman in the movies. The effectiveness of the various bodybuilding techniques therefore also depends on the physiology and personality of the athlete. To find the one that suits you best, don't hesitate to ask a personal trainer.

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