If you want to gain muscles quickly, it is important that you work out a little but often. If you want to try out this workout, you should consume a lot of proteins otherwise without proteins, you will starve your muscles and would not be able to rebuild up as faster as you want and therefore you might not get the results that you want.

We understand that a strong fighter includes in his daily training and workout a lot of running for cardio and rope jumping. To get that Tommy Conlon physique, Hardy’s daily workout and MMA training regimen included training at the fight club from 7am or 8am to 3pm or 4pm which included the following activities:

• Two hours of boxing including Muay thai.
• Two hours of Jiu Jitsu.
• Two hours of lifting weights.
• Two hours doing choreography.

“We arrived at the gym at 7am. We would have breakfast before we got there. Peanut butter on toast. Then we got in the joint, had or protein shakes and a gallon of water. Then stretching, warming up – skipping. Then we would go into kick boxing for two hours, two hours of pad work for elbows and knees, kicks and Muay thai. Then a couple of hours of Jiu Jitsu. And then choreography. Then we would do an evening session: a couple of hours in the gym. Variations of weights, hitting a different muscle group every day.” Tom Hardy on his training for warrior. He would do all this for six and sometimes all seven days of the week.

Exercises

The daily workout routines Hardy did were as follows:

• Push-ups (press-ups).
• Dips.
• Shoulder flies.
• The bridge.
• Abdominal workout.

Push-ups (Press-ups)

This included different variations of push-ups on each set so as to hit all the major upper muscles. The first set of ten press-ups is done with hands under shoulders, a second set with the forefingers and thumb forming a diamond shape, the third shape with the hands wider than the shoulder length and lastly, while resting on clenched fists.

All these sound easy but can be quite challenging to do them but you should try them out to get that perfect Tommy Conlon strong punch.

Dips

This kind of exercise requires you to sit on the ground with your legs straight in front of you while your back is against a chair or a bench. This is can easily be done at home. Position your hands behind you on the seat of the chair such that your fingers points towards your body.

With your back straight, pull yourself up such that your butt is off the floor by pushing down on the chair with your arms. Then lower yourself until your body is about to touch the floor. Repeat this about 10 times to conclude one set.

Shoulder Flies (180 Degrees)

Sometimes referred to as shoulder lateral raises, this kind of exercise requires you to begin by spreading your feet shoulder-width while holding moderately heavy dumbbells or kettle bells on each hand. You can use weight that you are comfortable with but should not be too light.

Afterwards, raise both arms until they meet directly above your head and then lower them slowly. You can choose to use heavier weights or doing the exercise on one leg to make it more challenging. Repeat this about 10 times to conclude one set. This exercise can be beneficial if you want to get massive traps like those of Tom Hardy. The dumbbell raises are also helpful in making you get big shredded shoulders.

The bridges

Hardy did a similar rendition of this kind of exercise in preparation for Bronson. It is a difficult kind of exercise but if training for MMA competitions, its results are quite impressive as it builds back flexibility, core strength and an even powerful neck. This exercise can be done in two ways: the regular bridge exercise requires you to move your hips upwards towards the ceiling while the yoga bridge exercise requires you to extend the rib cage closer to your front body.

When doing the bridges, keep in mind that in the first step, all your weight should go through your hands and toes and not on the head. After the first step, hold your hands close to the head and slowly let your bodyweight on your head and toes. From this step, if the bridge position is easy on your head and you can stay that way for a while, let your training partner hand you a small barbell which you can do some bench press reps with.

Only a few of these exercises requires the use of equipment or machines other than just a bench or chair and some dumbbells therefore you can easily employ these simple Tom Hardy workout techniques on your own at home or even outdoors.

Diet plan and supplements

Before starting his fitness routine, Tom Hardy’s diet plan was terrible starting by a sandwich for breakfast and drinking too much coffee which is not a good habit. To add on to it, he would eat a big meal before going to bed which is not good for metabolism. His trainer P-Nut is a strict man when it comes to diet and he helped Hardy change his unhealthy diet plan so that he could gain those muscles.

To get in good shape, Hardy was required to have a good and balanced diet with proteins being given the special priority since its essential in muscle building. When preparing for his role in warrior, Hardy followed a carb depletion diet which are diets that restrict consumption of either all dietary carbohydrates or certain kinds of carbohydrates. This kind of diet depletes the body stores of glucose after which the body starts to burn fat. It also provides the body with all the required nutrients to build up muscles.

His daily diet consisted of five to six meals composed of mainly protein, a lot of chicken, rice and vegetables and little of anything else and in total, he would consume up to 4000 calories a day. He also drank a lot of protein shakes and milk to add on the muscles. Hardy has described he also consumed a considerable amount of junk food such as pizza, coca cola and Haagen-dazs occasionally as he had to add weight in any way possible even though this is not recommended.

“Drink as much milk as you can. Get yourself some whole milk and drink glasses in between meals, as many as you can. Drink your calories whenever possible, it’s so much easier. Make shakes with ice-cream, milk, peanut butter. Eat pizza as often as you can. Just make sure you are always eating something or drinking milk.” He was quoted saying.

Through this diet, Hardy added about 15 pounds in just 7 weeks and he developed the svelte look of a kick boxer, but in the rise of the dark knight, his diet was a little different as he was not required to look as lean as in warrior. While it is an effective diet, it can become very difficult to keep up with the diet while following such a torturous workout routine.

One can confuse Tom Hardy for a bodybuilder but he is simply an actor with the same motivation of a bodybuilder. Building muscles is not simple at all. First of all it requires the guts and power but more importantly, motivation and dedication towards exercise is very essential for your body to grow. Hardy is a great actor who has a great dedication to physical role and should be highly respected.

Watch this video from Youtube with Tom Hardy about his preparations for Warrior film, special workout secrets.