Adrien Brody's workout ideas...
Have to say, predators was bad, not dreadful but makes the Arnold's movie look like Casablanca. What impressed me the most is how the hell Adrien Brody went from a sack of bones in the pianist to look like this:
I may use some of these ideas better than the "fight club" because I already lost too much weight, would need to put on like 15 lbs in 16 weeks... Ideas:
1. Lifting too much. "What you really need is less volume but more intensity," says Mejia. This strategy actually simplifies your workout--only four exercises every session. For the first three, do five sets of five reps. Rest no more than 2 minutes between sets. For the last exercise, do two or three sets of eight to 12 reps, as this targets smaller muscles in your core or shoulders.
Monday: Squat, barbell incline bench press, pullup, weighted situp
Wednesday: Hang clean and press, deadlift, dip, side-lying external rotation
Friday: Front squat, dumbbell bench press, bent-over row, back extension
2. Eating too little. To build new muscle, you need calories. "Guys don't eat nearly enough, says Mejia. "They're reluctant--rightfully so--about putting on body fat."
To avoid that, "you must count calories," says Mejia. Figure out your body's optimal caloric intake, and then add 300 to 500 calories to that total to determine how much you need to pack in every day.
The Scrawny to Brawny a.k.a Predators Workout
These muscle-building workouts are based on the classic 5 x 5 protocol: 5 sets of 5 repetitions per exercise. Follow these guidelines for all three groupings:
1) Do the first set of 5 repetitions
2) Rest for 90 seconds to 2 minutes
3) Do the second set of 5.
4) Repeat steps 1, 2, and 3 until you've finished all 5 sets; then proceed to the next exercise
5) Use a weight that makes it difficult to complete all 5 sets--once you can, increase the weight be 5 percent
6) For the fourth exercise in each workout, do 2-3 sets of 8 repetitions. These exercises focus more on smaller muscle groups that often have a postural or endurance component.
