The King of Atlantis and the Seven Seas, the Aquatic Ace, the Protector of the Deepβhowever you know him, itβs hard to argue Aquamanβs status as a classic pillar ofΒ superhero lore.
For the longest time Aquaman was considered the useless superhero. Weβre not here to argue whether or not he really is useless, but you have to wonder what his schtick would be if he got stuck on land. Even though there were attempts to beef up the character, the negative label stuck to our fish hero. That is, up until recently.
With the recent Aquaman movie starring Jason Momoa, the βuselessβ label turned into the βabsolutely shreddedβ label, seemingly overnight.
Not even mentioning Momoaβs acting chops, itβs obvious that heβs breathed new life into the character and made him into the superhero everyone wants to be rather than the superhero everyone picks on. And with some hard work, routine, and good food, you too can undergo a transformation worthy of a demi-god.
As a Hawaiian, the role of Aquaman is fitting for Momoa. However, his βbuff dudeβ acting repertoire extends much further than just his role in the Justice League.
Heβs been on Baywatch Hawaii, played Conan the Barbarian, and really turned things up a notch as Khal Drogo in the Game of Thrones series. Even if youβre not that familiar with these roles, you can probably tell just by the names that most of them are going to call for a big, jacked physique.
And while Momoaβs genetics are often cited as part of the reason for his popularity and appearance in roles, the man is definitely no stranger to working out and maintaining an active lifestyle. Still, standing at 6β4ββ he is definitely not to mess withβespecially when heβs in training mode.
While most of his workout and diet plan is relatively loosely planned around what heβs finding interesting and what role heβs training for, itβs safe to say thatβs got a rock-steady workout routine that gets him the results he needs. Not only that, but itβs also a relatively unique routine as it goes against certain βcommon senseβ tenants of training.
And while the workout weβve provided below will get you the results you need to become the next Aquaman, keep in mind the flexible training philosophy of Mr. Momoa.Β
While it may not seem like it, Momoa doesnβt really have an extended history of lifting weights. Instead, heβs historically preferred to stay active and fit in other ways, such as climbing.
However, when it comes to training in a gym and preparing for a role like Aquaman, the Accelerated Results 7 (AR-7) program is the one which he opts for.
Depending on what you already know about weightlifting and bodybuilding, this might run slightly counterintuitive to how you think things should work in a workout strategy. The emphasis with the AR-7 program is on consistency and pacing rather than extreme lifts. In practice, this means using low weights and low repsβmaking up for the lower intensity by increasing the training volume. This means taking the least possible amount of rest time between sets.
With the increase of tempo, youβre going to be feeling the burn and the pump much sooner than if you were using heavier weights. This can effectively minimize the amount of muscle fatigue shortly after a workout. However, for Momoa it didnβt stop at one workout a day.
This kind of training program setup allowed him to work out up to 3 times on certain days since he wasnβt destroying his muscles after each training session. This isnβt to say that the workout itself isnβt tough.
The β7β in the name stands for the way that the sets and reps are set up with each exercise. This borrows from circuit training, in that thereβs minimal rest between sets. So, for example, you would begin with 7 sets of an exercise, taking each set to 7 reps and resting 7 seconds between each set. The next circuit would include 6 sets of 6 reps each, allowing for 6 seconds of rest between each set. Finally, the last round would involve 5 sets of 5 reps each andβyou guessed itβ5 seconds of rest.
The rest time between circuits should be kept around 1 to 2 minutes.
One practical benefit to this type of training is that youβre knocking one exercise out of the park in a relatively short amount of time. So, if youβre used to waiting around for machines or benches to open up in the gym, that wonβt be an issue anymore since youβll be getting each exercise out of the way before starting the next.
The workout below is just a sample of one workout that Momoa would do when training for the role of Aquaman. Itβs a full-body workout routine that rightly places an emphasis on compound movements, which offer a much greater bang-for-your-buck when working out.
Once again, the AR-7 routine looks like this:
The amount of weight you use will depend on your own fitness and experience levels, but keep in mind the high tempo of this routine. Youβre going to want to probably use a much lower weight than youβre used toβespecially when youβre starting out with this program, to make sure that you donβt injure yourself going too hard.
This entails 110 reps of a single exercise, after all.
In terms of warming up, Momoa apparently did 100 push-ups and 100 squats in order to warm up for his chest workout. If that hasnβt made you sick yet, then try completing the routine three times a day like Momoa sometimes did. And if that doesnβt gas you out, then weβre not sure what will.
And of course, to get the shredded physique of Aquaman, Momoa included plenty of cardio throughout his workout regimeβnormally hitting the treadmill after a training session.
While the routine below is just one sample of what Momoa was doing to get in shape, it does offer a good idea of what most of his workouts included. Increase weights as you see fit throughout your progression, and focus on multi-joint movements to get the best results.
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Core
Friday: Arms & Legs
With a workout plan this intense, itβs important to make sure that youβre allowing your muscles enough recovery time between workouts. Overworking yourselfβwhile it might be tempting sometimesβitβs definitely not good for your long-term progress and can hurt gains in the short term as well.
It also warrants saying that Momoaβs training placed an emphasis on flexibility, switching exercises around, and keeping things interesting. This also plays into his diet which weβll look at next, but it shows how much training is a mental game as much of a physical one.
Momoa doesnβt have a long history of working out with heavy weights in the gym, and yet he looks amazing. This is because heβs always emphasized staying active in fun ways, such as climbing, hill sprints, boxing, skateboarding, and yesβswimming.
This is especially useful for recovery days when youβre trying to get shredded. Adding in some light to moderate physical activity on rest days is a good way to maintain an active lifestyle while still allowing your muscles time to recover from working out. Not to mention that itβll get you outside as well, which is good for both your mental and physicalΒ wellbeing.Β Β
As the heading suggests, Momoa is a big, big fan of Guinness. And with the amount of flexibility he extends himself when it comes to working out, you can bet your ass that he leaves room for a beer at the end of the day.
The Guinness and cigar diet sounds too good to be trueβwhich it isβbut that doesnβt mean you have to forsake all your favorite things if you keep your diet under control. What does βunder controlβ mean?
Backing up your vices with a solid foundation built on clean eating is one way to achieve your goals while also living life to the fullest along the way. Of course, how effective this may be is entirely dependant on how hard you train and what you eat the rest of the time.
When it comes to Momoa, his diet is fairly standard βclean eating.β The biggest difference is that he does try to limit his carb intake significantly, especially when trying to prepare for a more shredded role. This diet is similar to the keto diet, which aims to replace carb intake with healthy protein sources such as lean meats and fish. And if youβre wonderingβyes, Aquaman does enjoy fish, with his favorite being the Aku fish. Really makes you wonder about the telepathic control of sea life, but weβre not here to judge.
Letβs take a closer look at some of the things that powered Momoa while he was becoming Aquaman.
His personal trainer, Stuart Walton, made sure that Momoaβs diet stuck to the principles of nutrition, balance, and enjoyment. The enjoyment part weβve already covered for the most part, but letβs take a closer look at the nutrition and balance.
Other than the aforementioned vices, Momoa cut all processed carbs and junk foods from his diet when training up for the role. These things he replaced with veggies and clean proteins, however, he also didnβt force a new diet on himself.
Rather, Momoa and his trainer worked with the things he already enjoyed and simply placed a greater emphasis on the healthier aspects of these foods. In order to give that extra edge to bulking up with minimal fat gain, they also counted Momoaβs macros to maintain a good ratio of carbs, to fats, to proteins.
It should be noted that while Momoa took a relatively lax approach to his diet (or so it sounds like), he was also an actor preparing to star in a big box office movie. That means plenty of support in terms of nutrition, training, and cooking. Anyone living a normal life will be hard-pressed to follow in an actorβs footsteps exactly and get the same results, but the general philosophy and thinking behind the fitness regime is what should be taken to heart.
Nevertheless, here are some of the main foods that Momoa enjoyed:
Veggies and fruits took center stageβespecially a ton of leafy greens. Fruits were mostly eaten before a workout or a long day of shooting the movie in order to provide a boost of energy.
Peanut butter also took a prominent role in the diet. However, make sure that itβs all-natural if you do decide to make it a part of your diet. Itβs low in sodium, cholesterol-free, and a fantastic source of healthy fats. Opting for the all-natural route will ensure that youβre avoiding all that extra sugar.
And of course, chicken breast is one of the best sources of lean, healthy protein. Boiling it is definitely taking this already healthy source of protein to the next level, but however you prepare it, itβll still be good for you. And while maybe not as health-conscious as boiled chicken breast, itβs no surprise that Momoa also regularly indulged in steak. And when youβve got his physique, steak is probably a must-have.
When it came to supplements for the role, Momoa kept things relatively simple to get the Aquaman physique.
Whey protein powder is almost a givenβespecially since he was working out 3 times a day sometimes. With all of that exertion, itβs no surprise that he had to constantly be shoveling protein into himself.Β Protein powder is one of the best ways to get that extra protein in you when youβre trying to bulk. Make a shake and you can drink it through the day, easily adding extra protein and calories into your diet.
Momoa also used creatine, which is a natural substance found in all of your muscle cells. Itβs a popular and safe supplement that lifters take in order to maximize energy production during a workout and ensure that theyβre not leaving any gains on the table. Just make sure that youβre getting a high-quality product thatβs been well formulated and reviewed.
Finally, Momoa also took mass gainers in order to bulk up for the role of Aquaman. These vary from type to type, but for the most part, they offer a boost of extra protein and carbs in order to get more calories into the diet. High-quality mass gainers will also offer a good array of vitamins, minerals, creatine, or other training enhancing ingredients.
Once again, itβs best to find a high-quality product, or opt forΒ a stack thatβs sure to get you the results youβre looking forβif you back it up with a healthy diet and enough exercise.
Both a proper diet and exercise are excellent on their own, but it takes a fleshed-out routine to really make them work towards your goals.
Creating and maintaining a routine is one of the best things you can do when it comes to reaching your goals faster and more efficiently. Sticking to things youβve scheduled in advance will ensure that youβre training enough, eating enough (and the right things), and perhaps most importantly itβll help you get enough rest on a consistent basis.
As most of us know by now, getting enough rest is essential if youβre looking to pack on the gainsβor even just maintain overall wellness. Sleeping with the fishes hasnβt been this cool since The Godfather. But these days itβs more important to get a good sleep rather than just any sleep.
However, even keeping all of these aspects in mind, Momoa still finds time to rise early in the morning at 5 am. He does something active first in the morning and makes sure to sweat hard before getting on with the day. Working out in the morning has several benefitsβespecially if youβre looking to get shredded and lose some extra fat.
So, if youβre looking to keep up with the Marine Marvel, prepare for some early days, good meals, hard workouts, and amazing results.
