BULK UP LIKE BANE British movie star Tom Hardy has a classic masculine, bulky, ripped physique that has been showcased in films such Bronson, Warrior and the Dark Knight Rises, where he played Batman’s arch enemy ‘Bane’. Hardy’s trainer Patrick ‘P-Nut’ Monroe explains how he goes about adding lean muscle to the star’s frame: “I call my philosophy ‘signalling. Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”
Bane’s Bulk Matrix Workout Do this press ups circuit four times with 45 seconds rest between each exercise and make sure you recover fully after each circuit.
CIRCUIT GUIDELINES Circuit 1 - 10 reps of each exercise performed on your knees Circuit 2- 7 reps performed on your toes Circuit 3 - 5 reps, performed with your bottom higher than your shoulders Circuit 4 - 3 reps with your shoulders higher than your bottom
THE CIRCUIT THE DIAMOND Place your thumbs and index fingers together in a diamond shape. Lower your chest to the centre of the diamond, then push back up again. Breathe raggedly.
THE SQUARE Position your palms so they’re ‘square’ with your shoulders. Keep your elbows tucked in, moving alongside your torso to detonate your triceps.
THE EAGLE Start in the same position as the rectangle, but this time spread your fingers as you lower and turn them outwards. Take the pain.
THE KONG Assume a press-up position on your knuckles, your arms at shoulder-width. Lower your chest to the floor, letting your elbows bend back like a grasshopper’s legs. This is a final killer on your shoulders.
THE RECTANGLE Set your hands wide apart, so that when you lower your chest to the floor your arms, chest and the floor form a rectangle.
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