Jason Mamoa's training for Aquaman. The tips and secrets of the actor's enviable physique

Aquaman was released in theaters in January 2019 and the star of the film, Jason Momoa, has been much discussed because of her incredible physique. To achieve this result and develop a titanic physique, the actor trained for several months. In this article, we will introduce the bodybuilding program used by Jason Momoa to gain weight quickly.

Jason Momoa's physique is similar to that of the current competitors of Men's Physique Pro. Wide V-back, round and globular shoulders, well-developed pectoral muscles and dense and strong arms.

The American actor dedicated most of his time to strengthening the upper body, whether the arms, pectorals, back and shoulders.

Jason Momoa is 1 meter and 93 meters tall and weighs about 115 kilos. In addition, your body fat content remains relatively low, around 10%. To incorporate the role of Aquaman, the American actor still had to develop his strength and power, despite the weakness of his fat mass.

Jason Mamoa's workout

Jason Momoa's training method is called AR-7, for "Accelerate Results 7". It was imagined by sports coach Eric Laciste. It is an intense technique that consists of performing a large number of repetitions with lighter loads, minimizing recovery times. The principles of AR-7 training are ultimately the opposite of those of the techniques generally used by bodybuilding or bodybuilding professionals to gain muscle mass.

Specifically, the AR-7 program consists of 4 to 5 basic exercises, whether squatting, military development, bench press, pumps or diving. Jason Momoa's circuit consists of three laps.

• Monday: pectoral

• Tuesday: back

• Wednesday: legs

• Thursday: full body and abdominal belt

• Friday: shoulders and arms

• Saturday and Sunday: rest

Monday's training:

• Developed lying down

• Developed inclined

• Developed inclined to dumbbells

• Bombs

• Dives

Tuesday's workout:

• Tractions in wide adhesion pronation

• Tractions in the supination socket

• Tractions in tightness pronation

• Horizontal drawing

• Slanted rowing bust in the bar

Wednesday's workout:

• Squats to body weight

• Raised from the legs of the floor stretched out

• Squats with bar

• Skip squats

Thursday's training:

• Threw the medicine ball

• Kettlebell swing

• Burpees

• Frog jumps

• Sprints (40 yards)

Friday's training:

• Developed military

• Dives

• Diamond bombs

• Biceps curls in dumbbells

• Triceps extensions for dumbbells

Aquaman's diet

Jason Momoa's feeding plan allowed him to sculpt his body. It consumes an average of 2,500 calories per day, divided into four meals.

For breakfast, he eats two slices of wholemeal bread that he spreads with a little honey and about 40 grams of peanut butter. It also consumes a lot of fruits, especially watermelon and blueberries. Low in protein, your breakfast provides 500 calories (20 grams of protein, 20 grams of fat and 70 grams of carbohydrates).

At lunch, he usually opts for fresh raw tuna accompanied by avocado and green vegetables (spinach, salad, cucumber, etc.). Your only pleasure is to drink a liter of beer, a significant intake of carbohydrates. All this brings you about 680 calories.

For his afternoon snack, he eats 500 calories thanks to 280 grams of lean steak, cooked with a drizzle of olive oil and a handful of young spinach sprouts.

Finally, for dinner, Jason Momoa again eats spinach sprouts with 280 grams of chicken breast, an avocado and a new liter of beer.