Earlier this month, 'trainer to the stars' Aaron Williamson - a man who's helped chisel the physiques of Dwayne Johnson and Zac Efron - posted the following image of his latest muscle-bound protege, 61-year-old J K Simmons.
On first viewing the image, we tutted in disbelief.
"Ha - someone's found an old-time body builder who looks a bit like Simmons! Parker better get those pictures of Spider-Man or there'll be a serious arse-kicking in store."
Then we realised it really was Simmons, and immediately felt like putting on a long-sleeved t-shirt to hide our embarrassment.
Simmons had apparently been a keen weight lifter before he took his role in 2015's Whiplash - for which he picked up the Best Supporting Actor role for his turn as the black t-shirt clad Terence Fletcher. His current routine is rumoured to be linked to a role in the upcoming Justice League film as a frankly terrifying Commissioner Gordon. He'd be able to beat the sh*t out of Batman with limbs like that.
Williamson told The Daily Beast that Simmons had requested they develop his arms: "Whenever we’d train together we started focusing on arms and to try and bring his shoulders out a little bit. It eventually became this goal where he could find a role where he could wear a tank top and give people a look at something they’d never seen before."
'But just how did Simmons achieve this god-like set of muscle sleeves?!' we hear you cry. With the following mix of physique training, blood volume work, and traditional weight lifting. Here's how to get guns like J K:
Start
To get his blood pumping, Simmons would start with 15 to 20 minutes of cardio. Take your pick, just get your heart and muscles warmed up.
Arms
This is the arm-busting routine Williamson set Simmons:
- Rope Pressdowns superset with Overhead Rope Pressdowns - four sets (each) x 10-12 reps
- Standing dumbell curl superset with one arm dumbell Preacher Curl -four sets (each) x 10-12 reps
- Bench Dips superset with dumbell Tricep Kickbacks - three sets (each) x 12-15 reps
- Standing EZ Curl Bar superset with High one arm Cable Curl - three sets (each) x 12-15 reps
Abs
And here's your stomach-busting set
- Seated Crunch Machine - four sets x 15-20 reps (two to three second contraction)
- Hanging Leg Raises - four sets x 15-20 reps (controlled reps)
- Planks - three sets max hold
Happy sweating.
[Via: The Daily Beast]
