Preparing Tom Hardy for the Bronson film. Tom Hardy's workout regimen for the movie Warrior

• Height: 175 cm
• Weight: 86 kg
• Date of birth: September 15, 1977
• Most popular films: “The Dark Knight Rises”, “Inception”, “Warrior”

How did Tom Hardy get pumped up?

To participate in the film "Bronson", released in 2008, Tom Hardy gained more than 20 kg of muscle in a few months. Considering the fact that at the time of filming the actor was almost thirty years old, one can only imagine how much effort it cost him.

In the interview, Tom says that he did not use steroids (which, in fact, is very likely), but trained hard and ate everything in sight. The basis of his diet was chicken and rice, but he did not refuse pizza and fast food.

Relief training

If the role in the film “Bronson” required a massive physique without the presence of relief, then the film “Warrior”, where Tom played a former soldier and mixed martial arts fighter, forced the actor to significantly dry out his body, presenting prominent muscles on the screen.

Training for filming involved not only strength training, but also daily activities various types martial arts - boxing, kickboxing and Thai boxing. The diet also had to be changed significantly, giving up.

Diet for the movie "Warrior"

Tom Hardy: "I stuck to it. Meals were divided into 5-6 servings throughout the day. Lots of chicken and broccoli. Almost nothing other than that. This diet prevents the body from storing fat, but training without carbohydrates is quite difficult.”

As sports supplements Tom took protein throughout the day and BCAAs during training, which is especially important for martial arts training. As a result, the actor gained 12 kg of pure muscle, reducing the amount of fat mass to a minimum.

Training for the film "The Dark Knight"

During the three months of preparation for the filming of The Dark Knight Rises, Tom increased his weight by 15 kg, again returning to the size and volume familiar from the film Warrior. His personal trainer, as always, Patrick P-nut Monroe performed.

Many publications publish variations of the program for this film, but it was not officially presented. Most sources agree that the training was based on the principles, or more precisely, one of its variations - the “5 x 5” program.

Basic principles of the 5 x 5 program

1. Each exercise in the program is performed in five sets of five repetitions in each approach (in fact, this is where the name comes from - 5 x 5). The breaks between approaches are quite long - at least 2-4 minutes.

2. Training for this program is carried out three times a week, as in the basic program. It is recommended to devote the remaining days to recovery, giving up running, football or similar activities, preferring Pilates or yoga.

3. The program includes only four basic exercises -, and. Squats and deadlift alternate from workout to workout, bench press and standing press are performed every workout.

4. If you feel that you can technically perform more than five repetitions of an exercise, you should increase the weight of the barbell. However, be careful and use the help of a trainer or belay partner.

Muscles and computer graphics

It's safe to say that Tom Hardy's performance as Bane from the Batman film was computer graphics. The actor's tattoos are not visible in the footage from the film - if they were removed frame by frame, then the muscles could also be "painted on" a little.

The lighting and costume specialists also did their best. If even an ordinary selfie can change a person’s appearance beyond recognition, then a team of hundreds of professionals can work wonders - that’s why actors never look the same in real life as they do in the movies.

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Tom Hardy's training to gain muscle mass while filming The Dark Knight and Warrior was based on the principles basic program(four main exercises, low repetitions) and a high-calorie diet with limited carbohydrates.

Level of training: average
Number of workouts per week: 4
Necessary equipment: barbells, dumbbells, exercise machines, own weight
Audience: men and women

Go crazy like Bane, Batman's nemesis: turn it on unique exercises and Tom Hardy's high-intensity training techniques into your next workout!

Description of the training program

To play the role of Bane in The Dark Knight Rises, Tom Hardy had to gain about 14 kg of muscle mass. According to the script, Bane was a bright negative character with a terrifying superhuman strength; a worthy opponent, physically superior to the Dark Knight himself. Strong, domineering and powerful, instilling horror with his very appearance. But isn’t there room in our lives for increasing strength and power? Are you sure your regular workout routine doesn't need a little kick in the ass? Or maybe it's time to learn new exercises, implement advanced techniques and use tips that will help you get back on the path to rapid growth in size and strength?

Master the following high-intensity training techniques that will break any training plateau and you will become like Mad Bane!

Tom Hardy training program

Below is an example of a program with workouts on Mondays, Tuesdays, Thursdays and Fridays, with Wednesdays and weekends given over to rest and recovery.

The program shows only working approaches; do not forget to do 1-2 warm-up sets of 10 repetitions with light weight before them.

Monday

Perform standard pull-ups (hands shoulder-width apart, reverse grip), but try to pull your stomach, not your chest, to the bar.

Nothing can be done, we had to include this exercise in the complex, but we will not use the entire amplitude of movement. IN starting position the bar is located just below the knees. You can use the edge of a bench or weights on a Smith machine for partial deadlifts.

Do not doubt, this exercise will cause a ten-point hormonal storm in your body! It is used primarily for shoulder work and power development, but also helps build overall strength. muscle mass. Lift the bar off the floor using your hips, legs, and shoulder movement, and lock the barbell across your chest. From this position, make a small push with your legs and lift the barbell above your head using deltoid muscles, trapezius and arms. This is not so much a pure snatch as it is a lift and a shoulder press.

Tuesday

Take a heavy dumbbell, and don’t think too much about which one to take – just choose! Alternately perform calf raises on one leg, holding onto the support with your free hand. After working each leg, take the next lighter weight and repeat the exercise. Get to the “bottom end” of the dumbbell rack before you can finish the set.

You're probably wondering why this exercise is on this list. There's a good reason for this: in my 20-plus year powerlifting career, I can count on one hand the number of people who have actually performed a full range of motion squat. And even if you consider yourself one of these unfortunate people, suppress your pride, cut your weight in half and get to work.

If in yours gym no real horizontal bench to perform climbs gluteal muscles and hip, but it’s up to you to adapt a corner bench for hyperextension to your needs, then this exercise will be an excellent addition to your training program. Keeping your knees on the bench, straighten your body so that you remain parallel to the floor. Bend back (similar to a leg curl in a machine), but continue to maintain a horizontal position.

Doing barbell curls will increase your strength in no time. Sit on a bench, place the apparatus and perform only the upper phase of the movement. On the way back, do not lower the barbell completely, but when you reach the middle of the amplitude, lift it up again.

Thursday

You rest your feet on the bench, your hands on the floor in a push-up position. You throw one leg over the other so that the emphasis is on only one foot.

Old favorite exercise Arnold. Use a parallel grip and pull yourself up so that you alternately touch your chin to your right or left hand.

Tom Hardy became known to the general public after the release of the film “Warrior,” where he appeared as a former Marine who effectively sweeps away all his enemies in the Octagon. Many people remembered this picture not only thanks to the brutal image of the Russian fighter Koba performed by wrestler Kurt Angle, but also to Hardy’s stone muscles.

Tom began gaining weight even earlier for filming the film “Bronson.” According to the actor himself, he stuck to basic exercises with a small number of repetitions and ate whatever he wanted.

To pump up the muscles, a simple powerlifting program was used, which many know as 5x5. Alternating squats, various rows and presses, but the same number of working approaches and repetitions - 5 sets of 5 repetitions.

“This allowed me to gain about 2-3kg a week. In the end, I added about 20 kilos to my weight without using steroids. My diet was based on chicken and rice, but I could indulge in sweets, pizza or cola. This is not a very good diet, but for the role I needed to be massive,” said the actor.

For his role in the film “Warrior,” Tom actively mastered boxing, kickboxing, wrestling and other martial arts, but he never forgot to go to the gym. True, to create a more “functional” body, he actively pulled himself up and held circuit training. In order to look more natural on screen, like real MMA fighters look, Tom cut carbs and ate small portions.

After seven years and two films, director Christopher Nolan has finally completed his post-modern Bat-trilogy about the epic battle between ambivalent good and evil. Despite all the criticism leveled at Nolan about dramatic confusion, unexpected turns and the film's surprises, he still does an incredibly intelligent job of bringing the trilogy to an emotionally satisfying conclusion and leaving plenty to chew on.

The release of the first film about the man-bat, “Batman Begins,” provided absolutely A New Look to create a myth where the role of evil was played by individual criminal personalities of Gotham City, and in the end by the League of Shadows and Liam Neeson in particular. It was followed by another film, “The Dark Knight,” in which the magnificent Heath Ledger (Heaven rest in peace) takes this whole story to a whole new exciting level of terror, as the demonic Joker - the implacable enemy of Batman and all humanity, part Lucifer, part Loki.

In the last part, Bane (Tom Hardy) plays the role of a super criminal and lawless man. Cruel, huge, with a scar covering half his back and a mask that hides his face and turns competent speech into a strangled wheeze, Bane resembles the ancient hardened villains - Darth Vader and Hannibal Lector. If in the previous parts there was absolute confidence in Batman’s ability to defeat his enemies, then this time, the belief in the invincibility of good, to put it mildly, evaporates. It is in this “portion” of the struggle between good and bad that all the strength that was applied by Bruce Wayne to fight Bane is felt. And all this thanks physical fitness Bane. Or not?

On screen, Tom Hardy appears before us with monstrous trapezoids and huge hands, with which he diligently hammers his entire truth and attitude into the head of Christian Bale in the middle of the film. So what do we know about Tom Hardy’s training and how he managed to acquire such a gigantic physique.

The DC Comics character Bane is known for his incredible size, strength, and bone-crushing fighting style. He may not be very agile or fast, but he is strong enough to break Bat-Man's back. Therefore, to best match the monster Bane, Tom Hardy trained damn hard and hard. Having a naturally skinny build, he has done an impressive job building his body. Although Tom Hardy does not disclose all the details of his training, it is known that he was given only 4 months to train, during which, incredibly, he gained as much as 13 kg of muscle. Tom Hardy's close friend and trainer, Patrick Monroe, came to the rescue, and contributed to Tom Hardy's amazing metamorphoses not only for The Dark Knight, but also for Warrior and Bronson.

There are many rumors that Tom Hardy did not train at all, and Christopher Nolan used special computer technology to turn Tom into a “mountain of muscles.” This is not entirely true. Such technology took place, but only to remove tattoos of Tom Hardy, who has more than enough of them (a scorpion, a dragon, a tattoo dedicated to his ex-wife and even a leprechaun). Another rumor was that it was impossible to gain so much muscle mass in such a short period of time and that Tom was taking anabolic steroids. Gossip began to pick up steam when the first images emerged and Hardy appeared "bloated" with acne on his back. Add to this the fact that the actor has had problems with alcohol and drugs in the past, and the gossip begins to turn into truth. The actor himself does not admit to using illegal drugs and gave a very vague answer to a direct question asked in an interview. We can only believe in Tom and in his ability to transform into an animal image - “naturally”.

So, to achieve the size of the diabolical villain Bane, the best solution is the classic bodybuilding program of 5 SET OF 5 REPS. The main emphasis is on basic exercises(bench and seated barbell presses, deadlifts, squats, pull-ups, bent-over barbell rows), which will help you gain muscle mass.

Tom's food

Hardy's diet was not particularly structured. He admitted that he consumed an incredible amount of food, and not always healthy - for example, pizza and ice cream. And this is not surprising, because the main goal was to increase in size, and not to gain pure muscle mass. Therefore, as long as the main goal is to "get loose", there is no need to adhere to a strict diet plan. His diet also included rice and chicken. From sports nutrition he only took a protein shake.

1. Tom Hardy claims that he trained very hard and diligently with heavy weights.
2. Despite the fact that all the details of Tom Hardy’s training program are not disclosed, there is no doubt that Patrick Monroe, a trainer who has worked with Hardy in other projects, was invited to play the role of “muscle” mentor.
3. Apparently Christian Bale's training program was better than Tom Hardy's, since Batman ended up kicking Bane's ass.

Tom Hardy is a charismatic actor who has also achieved impressive sports results in preparation for their roles. What is Tom Hardy's training program, what turned an ordinary man into a muscular athlete and what to do to achieve the same figure? You will find the answer to these questions in this article.

Brief dossier:

Edward Thomas (Tom) Hardy (English: Edward Thomas "Tom" Hardy) - born 09/15/1977. in London, British film and theater actor, producer and screenwriter.

Height-175cm

Peak weight sports uniform– 85kg (in the film “The Dark Knight”); before the start of training – 70 kg.

for the film "Warrior"

In preparation for the role professional fighter Tom Conlon, an actor in whose life sports had not previously played a big role, was faced with a complex task: he had to not only build muscle mass, but also learn to move like an MMA pro. This was not easy, given that Tom was already over thirty by this time. Under the guidance of trainer Patrick Monroe, the actor began training.

Training program for the film "Warrior":

The preparation consisted of the following components:

1.Martial arts classes: kickboxing, jiu-jitsu and Thai boxing. A choreographer participated in the work - the actor had to move believably in the frame, like a professional fighter.

2.Strength training with iron, in which the emphasis was on basic movements and complementary exercises with your own body weight.