There's no doubt Taylor Lautner, who plays werewolf Jacob Black in The Twilight Saga, trained like an animal to improve his physique before filming New Moon. Fitness expert and trainer to the stars Simon Anderson gives his top tips on how to build your upper body and sculpt your abs the way Taylor did.
Workout A: back and biceps
Having a well-developed back not only looks great, but gives the rest of your body a strong platform to build from. The best exercises for giving you the muscular V shape are:
Lat pull-down: Using the lat pull-down machine in a gym, grab the bar at positions slightly wider than your shoulder width and squeeze the bar down to your chest. Slowly return the bar to the start position and "think" about your back muscles doing the work.
Seated row: Take seat on the machine with your shoulders in front of your hips and your chest up. Squeeze the shoulder blades back and around your spine, then slowly return to the start position.
Chin-up: Do three sets of 12 repetitions, increasing the weight as soon as you can do 12 easily. Use an assisted chin-up machine if required.
Barbell bicep curls: To get the guns going, you have to do exercises that flex your arm at the elbow. Movements such as barbell bicep curls are a great mass builder and the best exercise to start toning your biceps. The trick to increasing your arm size is to continually increase the weight. As soon as you can do 12 repetitions at a weight, increase it!
Seated preacher: Curl arms over the preacher bench, have an arch in your back and with control curl the bar up to in front of your nose. The trick is to go for a full stretch at the bottom.
Three sets of 12 repetitions for each exercise is the way to go.
Workout B: chest, shoulders and triceps
These are the show muscles! Get these muscles growing and the compliments won't stop flowing!
Incline bench press for your chest: Back you go on the bench with a 45-degree angle, grab the bar just outside shoulder width, bring it down to your chest and push it up to the top. The slower the better for control, thank you.
Push-ups: To shape your shoulders.
Dumbbell shoulder press: Grab your set of dumbbells, and raise them up so they're by your ears and your elbows are at 45-degrees. Put in a big push to straighten your arms above your head and return slowly to the start.
Shoulder lateral raise: Hold your dumbbells in each hand, then raise your arms up and out to the side of your body.
Triceps push-down: Take handles of machine, lock your elbows in tight by your side and slowly straighten your arms by pushing down and squeeze your triceps. To build these muscles, remember to push hard, do three sets and when you can perform 12 repetitions, put the weight up!
Abs to make you go aaarrrggghhh!
How ripped your stomach looks will always come down to having low levels of body fat. But how to make your muscles look their best when you've melted away the fat is to do stomach crunches or sit-ups until your stomach burns.
To work the bit along the side of your stomach that give you that V shape, when you crunch give it a twist, and you'll have those oblique muscles of yours popping out in no time.
Your abs are just like any other muscle, and need rest between training them. Train them every second day for best results.
A great week of training looks like this:
- Monday: workout A
- Tuesday: workout B
- Wednesday: rest
- Thursday: workout A
- Friday: workout B
- Saturday and Sunday: rest
And remember, train hard, eat well and watch your muscles grow!
Simon Anderson, director of Ka-pow! Personal Training, has been involved in the fitness industry for 18 years and his knowledge and results have attracted high-profile media personalities such as Larry Emdur, Samantha Armytage and many sports captains.
The Twilight Saga: New Moon is now out on Blu-ray and DVD, for more workout motivation!