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:
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.
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
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
[Via: The Daily Beast]