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- I first started working with Gerard back in 2003
for the Phantom of the Opera movie.
We've also worked together for Law Abiding Citizen,
Den of Thieves.
These days when I train with Gerard,
we're not really trying to bulk up
for a particular role,
more or less looking for body composition type training.
Like maintaining lean muscle mass,
sort of decreasing some body fat,
in that case what we typically do is total body workouts,
and we typically train every other day.
During the workouts, we're usually doing things
like non competing paired sets,
and typically finishing up
with like a metabolic conditioning exercise.
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The first two exercises in the workout,
they're both gonna be non competing paired sets.
The first exercise we're gonna do
is a double kettlebell front squat.
George is gonna pick up the kettlebell,
he's just gonna rack 'em.
From here, he's gonna slightly bend the knees
and he's gonna drop the hips down.
He's gonna lower straight down for a three second lower
and then a one second raise.
The weight of the kettlebell wants to pitch you forward
and sort of make you collapse down,
so you wanna keep yourself nice and upright
with the core tight.
The second exercise in the first pairing
is going to be a three point cable row.
It's a horizontal pull movement,
predominantly working the lats.
So George is gonna basically think about
first initiating by bringing the elbow back,
and then following through
by pulling the hand towards the ribs.
He keeps his shoulders and hips kinda square,
while trying to prevent really
any kind of rotation of the torso.
So after you finish this set, of this exercise,
you're gonna rest 60 seconds
and then you'll go back
and you'll repeat the first exercise in the pairing.
And you'll repeat that three times total.
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So our first exercise in the second pairing
is gonna be a barbell RDL.
This is gonna be a hip dominant hinge pattern.
Primarily gonna target the hamstrings,
glutes, and actually the erect responding
of the lower back area.
What you wanna do is make sure
that the lower back stays in a neutral spine position.
We don't want too much of an arch,
and we definitely don't want any rounding.
So we're gonna do 10 to 12 reps,
three seconds lower, one second raise.
Okay, so the second exercise in the second pairing
is an alternating flat dumbbell bench press.
So George is gonna start out,
he's gonna lower one dumbbell
for two seconds down on one side,
and raise back up one second,
and keep repeating the process.
I like to have the client keep pressing
up towards the ceiling the dumbbell that's always extended.
So you get a little serratus anterior action.
Okay so after the second exercise is complete,
you're gonna rest 60 seconds,
and then you'll repeat the cycle two more times
for a total of three rounds.
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So the final exercises are gonna be a triset.
Three exercises linked together.
The first exercise in the triset
is just an easy bar curl targeting the biceps.
George is gonna curl up on a one count
and lower on a three count.
What I like to do is try to have the client
maintain a very vertical upper arm.
So basically the forearm
is just totally pivoting around the elbow joint.
Okay, the second exercise in the triset
is the chest supported overhead tricep extension.
So what I like to do is have the upper arm
basically parallel to the floor.
So we usually have the bench set
at about a 35 to 40 degree angle.
George is gonna extend the rope handles away from him.
Good.
Notice he keeps his head in a good neutral position
that's in line with the rest of the spine.
We're doing three sets, 10 to 12 reps.
So now we're gonna do the third movement
in the triset,
and this is gonna be a landmine torso rotation exercise
with an anti rotation emphasis.
So we want basically the hips
to stay facing forward towards the landmine,
and even the shoulders forward,
and then as we rotate,
we only wanna rotate just a little bit
while keeping this staying forward.
If you imagine a clock,
you're trying to work between the hands
of either nine and three, or 10 and two,
depending on how strong you are,
and where you are in your fitness level,
and even in your range of motion.
So it's two seconds one way,
two seconds the other.
He's gonna do eight to 10 reps per side.
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The final exercise of the workout
is a little metabolic finisher.
We're gonna use the fan bike for this one.
What we're gonna do is 15 seconds of work,
followed by 45 seconds of recovery.
For the 15 seconds of work, it's all out, it's hard,
it's like a 9 out of 10.
And we're gonna do five to six rounds.
Okay, so that was a sample
of one of Gerard's training sessions.
You can do this workout three times a week,
and I would say somewhere to four to six weeks,
and then maybe you could change up your whole program.
Remember guys, train hard,
train smart, and train efficiently.
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