Henry Cavill "Witcher " entrenamiento y dieta | otra Salud Para Hombres...
Hey, what's up guys?
I'm Scott from muscularstrength.com and today we're going to take a look at
Henry Cavill's workout featured in the Men's Health YouTube channel that got
him ready and continues to keep him functional and injury free for his role
on his new Netflix series, The Witcher
Now this isn't an ad or anything guys,
but The Witcher does drop on Netflix December 20th and I'm actually really
excited to check it out.
I've never read the books or had time to play the game even though I wanted to,
but always thought the story was interesting and right up my alley.
But who knows.
Maybe I'll actually enjoy the series more cause I won't have a bias opinion
about it because I played the game or read the books.
But before we get started obviously make sure you tap that like button if you
enjoy my content and yes,
I know you guys are waiting for my nuclei overload video on biceps,
which I'm thinking I did have some pretty good results. Unfortunately,
over Thanksgiving, my cat Logan, who's about six months old,
decided to walk along the banister of my second floor,
even though I told him many times not to do it,
and he slipped and fell about 13 feet,
landed on the edge of the bottom step of the staircase and shattered his ankle
at the base of his tibia. So that was pretty much my Thanksgiving weekend.
And on top of that,
my brother-in-law and his family are staying with us for the last few weeks
visiting from Brazil.
So my time has been stretched quite thin and I'm actually putting a lot of work
into the nuclei video.
It's not just going to be a before and after photo of me flexing my biceps.
So as long as you have that notification bell on,
you'll see it as soon as it drops, I promise.
But now back to Cavill's workout. Now. I have to admit though,
when I first saw this video pop-up,
I was instantly brought back to the bad memories of the Tom Ellis workout we
covered and how terrible Tom's form was on a lot of his exercises because his
trainer Paolo was, in my opinion, really not that great,
but it wasn't Tom's fault. Tom's an actor not a trainer,
but we have to admit his hard work is definitely paying off and I can only
imagine how much better he would look if he tried my free guaranteed gains
program. So what do you say Tom? Just click the link in my pin,
comment below and give it a shot. It's what I really desire.
Oh and I can't wait for season five. It's coming real soon. Moving on.
Moving on from all of that.
So I actually had a lot more hope for Henry's workout because I've been a fan of
his since I first saw him on Immortals,
which came out back in 2011 and I think that's a great place to start in terms
of judging his current workout and strength coach, Dave Renzie,
Cavill's body has changed a lot over the years and with people questioning his
Natty status, seeing the changes in his body over the past eight years will,
in my opinion, put a lot of those rumor to rest.
Cavilll had a much leaner physique for immortals and his trainer at the time,
Ricky Blanchard focused a lot on an endurance training,
which made a lot of sense given the context of the movie due to all the action.
Right. So from what I was able to find online,
the workouts themselves were based around functional,
high-intensity moves with like type intervals.
And they also spent a lot of time focusing on prehab and rehab to avoid injuries
from all the fight choreography and sword swinging and all the action that they
were doing. Now,
I don't know if you guys have ever swung a real sword before but they're not
light. And in order to make the action look real,
these guys have to swing like as hard as they can and then like pull back at the
last second, which causes a massive strain on the posterior chain,
especially when you're repeating this all day every day for like six months of
shooting. And as far as diet for Immortals,
Cavill had to stay incredibly lean for all six months of filming.
So for example,
he would have one to two days of a low carb diet and then would raise the carbs
for a day to replenish his glycogen storage due to all the action and
choreography, which definitely worked.
But I'm sure that was like absolute hell.
Those of you who've tried diets like this before, guys,
like when you're depleted like this all the time and working outside in the
elements,
you're always tired and it's super easy to get sick and extremely hard to keep
your pump to look your best.
And I actually read that Ricky would walk around the set with resistance bands
dangling off him so actors could get a quick pump and a warmup before filming
their action scenes. But if I'm being a hundred percent honest,
Cavill was lean for Immortals,
but I don't think he needed to go through such extremes to maintain the leanness
he had like he was lean but not shredded. You know,
I feel like with the right macro ratios, workouts and cardio,
he should've been able to eat a comfortable diet and maintain a full look the
entire time. If anything, his muscles, in my opinion,
look a bit flat in some scenes and full and others probably because he was on
such a calorie restricted diet and all the carbs cycling he was doing.
But then again, I don't know Henry personally and since becoming Superman,
it almost looks like his body naturally maintains a bulkier look,
just his genetics.
So maybe he had to go through such extremes to lower his body fat and keep it
there for six months of filming.
But all that changed when Cavill got ready for Superman and the months leading up
to filming his trainer had him eating like 5,000 to 6,000 calories a
day and training with more of a power lifting workout routine,
basically lifting as heavy as he could to try to pack on as much muscle as
possible.
I believe at the time his stats were like he was six one at around 186 to 190
pounds and his workout consisted of two a days where in the morning he would
complete more of a circuit style workout and then in the afternoon would be the
actual heavy lifting. Um,
I'll link to the workout for you guys to check out from superherojack.com and
my pin comment below if you want to see the actual workouts.
But then what happened was as they were approaching filming,
from what I understand,
he kept Cavill on the same workout schedule but then cut his calories in half,
so close to like 3000.
That way he could start burning through his body fat to look bulky in the
Superman suit.
And then have actually get ready for his shirtless scenes where he needed to be
a bit leaner.
But what does all this really mean and how does this apply to his Witcher
workout? Well,
to me it says that Cavill has been able to ascertain a ton of knowledge when it
comes to diet and exercise.
And I wanted to showcase that because his men's health workout is just like a
glimpse of some of the training he's doing specifically for his role
which I think is much more interesting than seeing like his push pull legs
routine or his full body split.
Like these are programs that we already know how to do.
Like show me something different. Right.
So Cavill has already built up his physique for Superman and is still quite
bulky now.
So what did he do specifically to prepare and maintain his body for the duration
of filming the Witcher? Well,
jumping right in Cavill's new trainer and strength coach is Dave who
used the train the Rock and help the Rock prepare for movies like pain and gain
and Hercules'.
So right out of the gate it looks like this is going to be a good workout and
Cavill starts off by talking about how his training needed to focus on
supporting his stunt work, which I think it's super important. Remember,
Cavill has experience working with swords and stunt work from other movies like
the Immortals so he knows what he's in for and he's also about 20 pounds bigger
now and one exercise they discussed right away is the Romanian deadlift and
he explains that he's having Cavill perform four second negatives
with a two second hold at the bottom and then flexing his glutes as hard as he can at a top
of every single repetition.
This way they can continue to strengthen his posterior chain without straining
his nervous system or adrenals. Also, guys,
one thing I want to mention really quick is that I'm really happy that they're
incorporating pop-up tips in this video this time.
Something I mentioned that was definitely missing and the Tom Ellis workout
video, I mean who knows? Maybe they watched mine and they were like, yeah,
we dropped the ball on that one.
But the next exercise moving along is the hyper extension on the glute ham raise
machine. Once again,
focusing on posterior chain and contracting the glutes on every rep and he
even briefly mentions that Cavill has his hands behind his head to engage the
spinal erectors a bit more during the movement,
which I thought was a great tip to add in. After that,
they move into core training and the first exercise is it don't bleak static
hold,
which is something that most of us probably wouldn't really incorporate into our
training unless specifically to strengthen the core and your options are kind of
limited.
But it applies to Cavill because he's simulating holding his sword outright.
He stops the movement by holding his arms out like this for 30 seconds,
which places a massive load on the abs and obliques and then pumps his arms out
and in for reps. Now, as I'm sure you guys can guess,
holding a sword all day can also greatly fatigue your shoulders.
So another movement he has Cavill focus on is a variation of a shoulder
raise that primarily targets the middle and interior deltoids in one movement.
In fact,
Cavill actually talks about something I mentioned earlier where you need to have
the strength to not only swing the sword as hard as you can,
but pull it back at the last second.
When you're film fighting,
you're not going through for kill strikes.
You're pulling the blow at the last second,
but you have to keep that speed up between the striking moment and the stopping
moment to make it look realistic.
And then for the last exercise we see something familiar.
Our boy Paulo had Tom Ellis doing the sane half iso alternating dumbbell curl
against the wall to build big biceps, right? You guys remember that?
And I tore him a part for it. But that's not the case here.
Cavill is performing the movement,
not against the wall and it's for a few different reasons. Again,
his trainer Renza really wants to make sure that Cavill's posterior chain is as
strong as possible and that he can hold and swing a sword all day long.
So by performing the half iso alternating dumbbell curl,
the way he is having to hold a dumbbell halfway off is going to require Cavill
to flex his core and glutes as hard as he can to remain up right and he's going
to build up the endurance he needs in his grip forearms and biceps,
which is something you definitely need when sword fighting.
Cavill also talks about how this helps him with horse-riding as well,
which I have zero experience with.
Well actually I fell off a horse once when I was a kid actually I would love to
try horse riding again.
But anyways he talks about how important his forearm and grip strength is to
heave or pull back on the reins of a horse when it's especially a horse that's
super strong and kicks a lot.
And then Cavill ends the video talking about how the exercise is shown,
where a selection from his workout, not a full workout,
which we discussed earlier. And guys, I got to say I really enjoyed it.
You have to realize that someone like Henry Cavill has already built up his body
over the last eight years and what he has achieved can easily be done naturally.
The newbie gains phase is way over. His muscles have matured.
He's built up his strength to an above average level and for him as an actor,
his focus primarily is going to be most likely keeping the bulkier look
that he has in this video. Then, I mean, if he has a shirtless scene coming up,
I'm sure they'll be given plenty of time to diet down and prepare for it and from
the looks of things knows exactly what to do based on prior experience.
I guess it sounds like a fan boying here and while I am a fan,
I just think it's great to see an actor who doesn't just let his trainer like
put him through the motions.
Cavill understands that he needs to be able to act with explosive movements and
have absolute control over his weapons and because he understands his workouts
and why he's doing what he's doing.
That's going to make his confidence onscreen that much better.
I hope you guys enjoyed today's video and if you want to see more,
be sure to subscribe.
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pin
comment below the program is an upper lower split consisting of four workouts
spread out throughout the week.
And I built a program so you can perform all the exercises that pretty much at
gym, even Planet Fitness. But for those of you with even more limited equipment,
you can always post in my forums and I'll do my best to give you alternate
exercises. And as always, more good stuff coming soon.
See you guys.