Tom Hardy’sstrength trainingis an unconventional take on themuscle confusion technique: he breaks hismuscle-buildingsessions into short workouts four times a day. Workouts typically take place in the early morning, noon, early evening, and before bed and last around 20 minutes, with an emphasis onstrength training.

It’s a rhythm that not everyone can follow, but you can take inspiration from it! If you want to have the same physique asTom Hardy in bodybuilding, this article should help you to archive. Tom Hardy’s bodybuilding

Why take inspiration from Tom Hardy in bodybuilding?

Tom Hardy is an actor renowned for hiswell-built and functional physique: from his round –shouldered,thick-chestedlook in his roles as Charles Bronson and Bane, to hismore athletic appearancein the movie Warrior.

Although his physique varies slightly from film to film, one thing that stands out throughout Tom Hardy’s filmography is histhick trapezius muscles(the muscles that stretch from the neck to the shoulders and upper back), themuscle density,and the powerful look of his back and shoulders.

Tom Hardy’sphysique in bodybuildingis most likely built on a combination ofexplosive strength trainingand heavy lifting.

He relies on full-bodycompound movementsthat requirestrong absandexcellent mobility, with good levels ofmuscular enduranceso he can move well and meet the demands of the action roles he takes on.

Tom Hardy’s Bodybuilding Secrets

Bet on deadlifts

Inbodybuilding, Tom Hardyis no exception: he values​​compound exercises. Thedeadliftis an excellentgenerator of strength and massfor the entire posterior chain of your body.

It hits thestabilizing musclesthat stretch across your back and lats to provide density and width. Importantly, deadlifts hit thetrapezius muscles, which givesTom Hardy’s necka distinctive thickness.

As a total-body movement, the deadlift will also build exceptionally strong glutes and hamstrings. To get the most out of deadlifts, try acombination of strength and powermoving both heavy loads (3-5 reps) and lighter loads (up to highly explosive lighter loads with higher volume deadlifts reaching more than 10 repetitions.

Practice with draws

LikeTom Hardy in bodybuilding, use the full variationof pulling exercisesto build your arms and shoulders. All variations build a big back, with particular emphasis on the mid upper back muscles, giving thatrounded, dense lookthat Tom Hardy is famous for.

With pull-ups, we want amore controlled movement, focusing onweight controland consciously contracting the muscles at the top of the movement. You can lift heavy, as long as you always maintain goodform in the execution of thelift .

Targeting the 4-8 rep range gives you the benefits ofbuilding muscle and strengthat the same time. Work through different angles of pull up to make sure youengage all of your back muscles!

Get strong traps

Do you want to havethick trapezoidslikeTom Hardy in bodybuilding? To develop the volume of these muscles andobtain a thick neck, there is an exercise that allows you to isolate and target the trapezius muscles.

The shrugexercise , performed in a slow controlled manner with strong pressure at the top of the movement, will isolate the traps like no other exercise! The ideal is to work on a higher rep range, between 15 to 20 reps.

Really focus on the slow, controlledeccentric (downhill/negative) part of the movement and the explosive concentric(lifting/positive) part of the movement.

Don’t neglect squats

Don’t forget to work your upper body to have aharmonious physique! Combine differenttypes ofsquatsto ensure you develop abalanced physiquein terms of lower body strength and mobility.

Performheavier back squatsin the 5-8 rep range tobuild strength and power.Combine these with lighter, bulkierfront squats in the 15-20 rep range to really focus on developing your quads and glutes.

Remember to perform these movements with good control and proper squat depth, with the thighs at least parallel to the ground.

do cardio

Toboggan pushes, exercises with weighted bags, sprints on a rowing machine or bicycle, jumping rope or even the stair machine: these exercises are hard on both the muscles and the cardiovascular system.

They’re a great way to add variety to your workout while helping tokeep your body fit, movingmore athletically, and adding ahuge calorie burnto help buildlean musclemass. Inbodybuilding, Tom Hardyfocuses onhigh-intensity interval training(HIIT).

This involves performing each exercise with approximately 1:1 work-rest intervals. For example, a 30 second sprint is followed by 30 seconds of rest, and you repeat for a predefined number of rounds.

You can stick to one exercise or work in acircuitto add extra variety and move between muscle groups tomaintain muscle burn.

Example of Tom Hardy bodybuilding workouts

sweater day

Tom Hardy ‘sbodybuilding workoutsare separated on the principle ofpush/pull/legs. This allows you to targetmuscle groups1-2 times a week, while allowing plenty of rest time for your muscles to recover. Here is an example ofa Pull session at Tom Hardy:

• Deadlift: 3-5 reps, 3 sets, 180 seconds rest
  
• Speed ​​deadlift(half load): 10 to 15 reps, 2 sets, 120 seconds rest
  
• Bent over rows: 15 to 20 reps, 2 sets, 120 seconds rest
  
• Shrugs: 15-20 reps, 2 sets, 120 seconds rest
  
• Endurancecircuit: 5 rounds of 30 seconds per exercise (with 30 seconds rest), alternating battle ropes, kettlebell swings and burpees. At the end of a round, 90 seconds of recovery before resuming.

push-day

Thepush daysinclude all the exercises that consist of pushing the weight and fighting against gravity.Tom Hardy’s push bodybuilding sessionsare as follows:

• Push press: 3 to 5 reps, 3 sets, 180 seconds rest
  
• Incline bench press with dumbbells: 10 to 15 reps, 2 sets, 120 seconds rest
  
• Machine shoulder press: 15 to 20 reps, 2 sets, 120 seconds rest
  
• Machinechestpress: 15 to 20 reps, 2 sets, 120 seconds rest
  
• Endurance circuit: 10 rowing laps, alternating 30 seconds of intense work and 30 seconds of rest

Legacy day

And finally, do not neglect theleg muscles! Inbodybuilding, Tom Hardyalso places a high value onstrengthening your lower body. Here is an example of a leg workout:

• Back squats: 3 to 5 reps, 3 sets, 180 second rest
  
• Front squats: 10 to 15 reps, 2 sets, 120 seconds rest
  
• Lunges: 15 to 20 reps, 2 sets, 120 seconds rest
  
• Thrusters: 15 to 20 reps, 2 sets, 120 seconds rest
  
• Endurance circuit: alternate 30 seconds of sprinting on the bike with 30 seconds of rest for 10 minutes.

In summary: Tom Hardy in bodybuilding

Tom Hardy in bodybuildingbases his training method on an old technique that has proven itself, and which consists oftraining little, but very intensely and much more often. For roles where he needs to bevery muscular, he puts in 4 workouts a day. Generally, he divides his sessions intopush/pull/legs, which allows his muscles to have enoughrecoverybefore working them again.

Because Tom Hardy’s musculatureis particularly renowned for hisbulky trapeziusmuscles andthick neck, he targets his upper body very intensely with compound exercises like deadlifts. Combined with finishingcardio sessionstoburn maximum fatandgain lean muscle mass, it’s the perfect combo to look likeTom Hardy in bodybuilding!