Want to look like Yuri Boyka from ‘Undisputed’? If you are an action movies fan, there’s no way you haven’t seen or heard of the absolutely mesmerizing actor and martial artist Scott Adkins. He is the main star of Undisputed 2 and 3, and the fourth sequel called ‘Boyka: Undisputed’. Scott has become well known for his acrobatic moves and agility and his awesome movie fights have become an art of their own. He is one of the less known action stars in Hollywood and one of the most underrated.
Ever since he was a kid, he was interested in martial arts and regarded Bruce Lee as an idol. He first took up taekwondo and since the age of sixteen also started training kickboxing for which he managed to get the black belt by turning 19. Other martial arts he has also trained are judo, jujutsu, Krav Maga, ninjutsu, Karate, wushu, capoeira, gymnastics and Jeet Kune Do.
During his film career, Adkins has been cast in mostly direct-to-DVD movies like the two Undisputed sequels, Assassination Games, Ninja, however he finally got to get a bigger role in Stallone’s ensemble cast testosterone-packed movie ‘The Expendables 2’ and star along other great action stars like Jason Statham, Jet Li, Dolph Lundgren, the all-powerful Chuck Norris, Jean-Claude Van Damme and many others.
What separates him from most of the celebrities who are training just to look better for a movie role and pure aesthetics, he actually has something to show for it. He holds several black belts in taekwondo, as well as kickboxing. So, he backs up that powerful looking muscly and shredded physique, with a real knowledge of lots of martial arts combined together to create the perfect combination of an action star, which is lacking in the majority of Hollywood actors. You can see that for yourself in all of his movies where he turns into a real killing machine.
Scott’s workout program designed to build muscle fast
As anyone with good eyesight can see, Scott Adkins has an extremely muscular body, which is also well proportioned and aesthetically pleasing at the same time. In order to get anywhere close to the amount of muscle mass he has to get a body like that, you need to start lifting weights with ferocity and intensity.
We present to you one of the workouts he uses in order to build muscle mass. It is an upper body/lower body split routine:
Workout A – upper body
- Bench press – 3 sets x 10 reps
- Dumbbell/Barbell/Cable rows – 3 sets x10 reps
- Dumbbell overhead press – 2 sets x10 reps
- Pull ups – 2 sets x 12 reps
- Dumbbell triceps extension – 2 sets x12 reps
- Dumbbell curls –2 sets x15 reps
Workout B – lower body
- Front squat – 3 sets x 8 reps
- Stiff-legged deadlift – 3 sets x 8 reps
- Barbell lunges – 2 sets x 10 reps
- Seated calf raises – 5 sets x 12 reps
- Standing calf raises – 2 sets x 12 reps
You will alternate Workout A and B by skipping a day. For example, Workout A on Monday, Workout B on Wednesday, Workout A on Friday etc.
The next workout is conditioning circuit designed to burn fat and it is entirely up to you whether you will do it. If you want to do it, make sure you have some experience with this type of training, because it can severely drain your energy and is not recommended for beginners. You can choose to do the circuit after finishing each of the workouts described above. Do the circuit two to three rounds with a 30 second rest interval between each round:
- Burpees – 10 reps
- Dumbbell swings – 15 reps
- Mountain climbers – 40 seconds
- Close grip push ups – as much as you can for 30 seconds
How many calories do you need to eat in order to build muscle?
If you want to build muscle mass, but want to gain as little fat as possible, you can use the following rule:
On the days when you’re training, try increasing your caloric intake of up to 500 calories per day over the maintenance value. Use the following formula: 15 x (your body mass in lbs) + 500.
On the days when you’re resting, eat 200 fewer calories below the maintenance value. The formula is: 15 x (your body mass in lbs) – 200.
How much protein do I need to consume in order to build muscle?
Try to consume at least 0.6 to 1 gram of protein per pound of bodyweight.
Should I eat before and after training?
Although it is not necessary to eat something before you train, if you are feeling hungry you could try consuming something light, like a protein shake, that will be easy on your stomach. Even though it goes against conventional fitness wisdom, the pre-workout meal has been shown by several studies to not have such a big impact on muscle growth or weight loss. Give training on an empty stomach a try and you might be surprised of the results.
You could say the same thing about the post-workout meal. No need to fuss about it. No need to prepare a meal as fast as possible so that your muscles don’t “waste away”. What you need to do is try to eat a nutritious meal within 2 hours of finishing your workout.
How many meals should I eat a day for optimal muscle development?
The notion parroted by fitness enthusiasts and bodybuilders that you should space out your meals to six throughout the day is simply not necessary. On the contrary, you can eat just one meal a day if that suits you, as long as you satisfy your caloric and nutritional daily requirements. As long as you do that, then there’s no problem.
Those are the things you need to know if you want to pack on muscle mass quickly and efficiently like Scott Adkins does, without gaining too much fat, thus creating a statuesque physique.