Henry Cavill and I don’t have much in common.we both like best running watch Just play Warhammer 40,000. The Internet-favorite genre fiction megastar is famous for his impressive physique, having played roles such as Superman in the DC movies (isn’t he a little known? How to see all DC moves in order), Geralt of Rivia in Netflix’s The Witcher adaptation, and his turn as Walker in Mission Impossible: Fallout. Naturally, every fitness publication online tried to piece together the exercises that built his superhero physique.
In a men’s health video shared by Cavill and his trainer Dave Rienzi, he talks about some of the principles behind his workouts, including fasting cardio, Romanian deadlifts, back hyperextensions, static oblique holds, and lateral lifts. Demonstrates several key movements such as raises and alternating movements. dumbbell curl. This is not a structured workout per se, but a sequence of movements used to reinforce Cavill and Rienzi’s training philosophy.
All of these moves are performed with proper form, manageable weights and tension – slowly raising and lowering the weights to stimulate growth. A study from McMaster University in Canada found that slow lifting for fatigue Provides a significant increase in muscle protein synthesis rate Than the same movement is performed faster.
Please note that the video does not include any of the diets or additional supplements that Cavill might use to achieve a Man of Tomorrow-worthy physique. I knew I couldn’t recommend Cavill’s training principles without seeing them. So I made my own with some of the exercises in this video, exactly like Henry Cavill does.
fasting aerobic exercise
I had a preconceived notion that I passionately hated fasting cardio. My idea of a good time running is for him to run for an hour or more at a constant pace. After a big breakfast of oats overnight, listen to podcasts to refuel. best running headphonesRunning fast with an empty tank and draining already depleted energy levels sounded like the hellish idea to me.
Still, I get it. Cambridge University is Aerobic exercise in the fasted state promotes fat oxidation (opens in new tab) It’s easier to get up and run and start the day with movement and sunshine than it is to exercise on a full stomach and wait for digestion to kick in. After a morning jog. I will do it again.
Romanian deadlift (4/2/2 tempo)
Romanian deadlifts are a little different than the standard deadlifts I’m used to. You need to keep your legs stiff instead of bending your legs and grabbing the bar to straighten them out.
“I had to focus on supporting the amount of stunt work I was doing,” Cavill says in the video above. Rienzi tells her Cavill to do his Romanian deadlift slowly, lowering the weight for four seconds, at the bottom of the lift he holds for two seconds, then lifts again.
After a day’s work, I headed to the gym and tried out four of Cavill’s bodybuilding moves. The Romanian deadlift was difficult and much more challenging than the traditional deadlifts I usually do at the gym. I was used to ripping weights off the ground and firing my legs, back, and butt up, but not slowly lowering them under control. This became a common theme for this workout. At about 130 pounds (60 kg), I had better control over my movements and was able to complete sets properly.
static oblique hold
“Another key part of Henry’s training is a focus on core strength. What we’re doing here is the static oblique hold,” Lienzi says. “What he’s doing here is extending his arms, keeping his core tight, and activating his transversus abdominis and obliques at the same time.”
“This helps with endurance when a fight scene has to be repeated over and over again,” adds Cavill. “The explosive movements that characterize witchers are also possible.”
I had never tried this until I saw Cavill and Rienzi do it. Even just standing still with my arms in and out was surprisingly difficult. My weight was pulling me in one direction and pushing outward at right angles to that direction, so the cables were constantly pushing me away. -Balance.
Having never done it before, I had to tinker to find just the right weight that I could resist with my core as well as my arms. At the time, I didn’t think much about the exercise because I believed it was a bit of a “fad” move, but the next day I felt sore in my abs.
Front, 45 degree and side lateral raises
oh oh Lateral raises are hard at their best, but when you stack 3 different angles you hit all the different deltoids around your shoulder? Great for muscle development, but very challenging.
“This allows you to target the medial deltoid and the anterior deltoid in one movement,” says Rienzi. Everyone likes saving time, except me. 3 different lifts per rep, 8 reps, 4 sets. Horror.
Alternate between dumbbell curls and static holds
The final exercise we look at is the dumbbell curl with a static hold. Squeeze and hold the contraction at the top of your rep.
“It’s my forearms where this really helps,” says Cavill. “That period of time under pressure… when I’m holding the sword, the first few takes are fine, but as I enter take 16 of the day and I’m doing complex movements with my wrist, my forearms start to move. I’m going to die.”
I really liked the way these curls were performed. is executed as The advantage of the forearm isn’t just for wielding a sword. You’ll also have better grip for your next dead. Of all Cavill’s routines, this and the fasting cardio are probably the only exercises I actually incorporate into my regular gym life.