Biceps workout! Get muscled up like Wolverine star Hugh Jackman!

Many men aspire to create a Wolverine (the X-Men type) or Terminator-type body in the gym: broad shoulders, perfectly shaped abs, lean muscles, and strong, well-defined biceps. It’s fair to say that being Wolverine for a day would be every man’s dream.

But how can you build such a dominant physique and what should your biceps workout look like? Not surprisingly, actors in that role are typically assigned a personal trainer to help formulate the necessary training plan. But you can benefit from putting together your own plan by considering the first key element: introducing regular changes and variations while maintaining a solid foundation of simple, well-established techniques.

Dedication can result in the perfect body, but it doesn’t happen overnight. For a role like Wolverine, it’s not just about getting rock hard muscle, but lean muscle as well. This can be achieved through frequent physical training and a personalized eating plan.

Lesson 1 for all you Wolverine wannabes: To make sure you fit your workout into your busy schedule, try working out in the gym in the morning. Studies have shown that those who stop training in the afternoon achieve much less intensity than those who exercise in the morning.

Lesson 2: Building solid muscle can mean daily bicep training sessions of up to 90 minutes, including warm-up and cardio sessions. Can you be so dedicated to the cause?

Lesson 3: Try to start each weight session with a ten-minute cardio warmup. At the end of the session, finish with a 20-minute cardio workout that includes swimming or running.

The recommended biceps workout for solid, lean muscles should be based around big compound lifts with a few twists. Within your own training plan, try to focus on a few fundamental training principles that target your core body. These basic body movements can include deadlifts, presses, and squats. As we mentioned earlier, the emphasis should be on using simple, well-established bodybuilding techniques, but you should include a few variations as you go. For example, you can try changing the angles on the bench, changing the grip, changing the pace of the workout or the weight, and also changing things like the time and frequency of rests. By mixing things up this way, the same workout can be performed ten times or more.

Lesson 4 on being defined as Wolverine: The importance of switching between muscle groups from one session to the next. For example, one day you would like to focus on the back and biceps, the next day you might switch to the triceps and chest, and so on.

Lesson 5: Use controlled overload in your strength training. For example, perform one muscular exercise and push yourself to muscular failure at the end of the set, then immediately switch to a different, isolated exercise. So you could go from a barbell curl to a flye. It would be wise to have a partner help you through those finishing moves in the second set as you reach exhaustion.

Lesson 6: Progressive Overload – It’s important to set some goals and increase the weight as you start to progress. A common step here is to keep track of your progress so that your training plan can be modified as needed.

Final lesson: At no time should you overtrain or miss out on sensible sleep! Try for no less than 7 hours per night. It’s important to use Jackman for inspiration instead of thinking you can create a ripped body like Wolverine overnight. But with the right biceps workout and considering the lessons highlighted above, you can start to see some results.