Played Patrick Swayze Road House in 1989. Now, for the remakeJake Gyllenhaal had to stick to a training routine like the one used by boxers and UFC fighters.
The 42-year-old Californian showed an enviable physique in the commercial presentation of his role. Putting on a very convincing performance, at UFC 285, Gyllenhaal weighed himself as if he were about to compete for real and, in character, cursed his opponent of the day.
And that’s the role he plays Road House It’s about a former UFC fighter who gets a job as a security guard at a roadside cafe. In the original 1989 plot, this work ends up being a headache for the protagonist, who will have to deal with a gangster who owns almost the entire country.
Jake Gyllenhaal’s training routine for this role saw him gain muscle mass without losing agility. That is, he complied with the cardio, even though he managed to have hypertrophy. For many, this seems like a mystery. However, let’s reveal the structure of his plan.
“Cardio” to gain lean mass
Many train to mark and define precise muscles. They want to have movie-worthy abs or voluminous arms that show off their biceps.
For this you need to gain kilograms of lean mass, without fat. and there a cardio well performed, guided by professionals and under strict supervision, they can give excellent results.
Jake Gyllenhal’s routine involved 12 kilometers a day of race. Yes, that distance every morning, very early. And in the afternoon there was 15 minutes of rope jumping.
Anyone would think that such aerobic demand would consume too many calories, making it nearly impossible to achieve muscle hypertrophy. Well no, why the actor ate a lot and supplemented with two daily sessions of strength training.
THE scientific meta-analysis that are carried out on the interference of aerobics on strength exercise are clear: if there is not a well-executed calculation, there is a risk of not increasing muscle mass in the medium term. That is, there is a balance point where we can run and lift weights to have more lean mass, but if we go further cardioso we will practice in vain.
The key seems to be diet
There are no scientific studies which certify as the cardio would inhibit the production of new muscle tissue. It is known that there are interferences, but experts have not yet clarified what happens at the molecular level to explain it.
AS, the solution adopted by several trainers is the calorie overload in the diet. In this way, what aerobics takes away, is replaced and used to increase muscle volume.
But no food or any ratio of macros is needed. Jake Gyllenhaal’s routine included a diet accompaniment with the following characteristics:
- Between six and seven meals a day.
- Distance 2-3 hours between each meal.
- Carbohydrate preference in the morning.
- I switch to a higher percentage of protein in the afternoon and at night.
Abs and weights for Gyllenhaal’s routine
Very cardioa consistent diet to overload yourself with calories that will be burned and converted into muscle… but of course the strength is lacking. The actor does a lot of sit-ups and has a specific load plan. In total, he does 2,000 sit-ups a day and does 1 hour of hard gym.
As for abs, for quite some time we know there are healthy boundaries. For the general population, that threshold that would prevent injury is 60 repetitions per day.
However, from 60 to 2000 there is a huge difference. We understand that it is part of preparing a film and achieving in less time a definition that would take years. Even if the recommendation is not to apply this routine without the maximum personalized follow-up.
On the contrary, the daily weights hour can be adapted more easily for an ordinary person who goes to the gym. It involves combining several movements that have a common goal of strengthening the upper body:
- Dead weight.
- to press of bank.
- Shrug.
- Medicine ball throw.
tire rollover
Jake Gyllenhaal’s routine included special weight work – tire flipping. Perhaps we have seen videos on the Internet that make it popular as an essential of the cross fit. It also appears in movie scenes, when the protagonist undergoes hard training to improve himself.
In this case, in real life, the Californian actor had to spin a tractor tire weighing 115 kilograms and then slam it to the ground with a mass. Undoubtedly, a superlative requirement for the physique.
This variant adds an extra stimulus to the routine. And that can make a significant difference when it comes to gaining muscle mass. So much so that a certified scientific study AS the combination of 3 different ways of exercising the same muscle is beneficial. The method is known as trisetpromotes between 8 and 12 repetitions in 3 series, without breaks between them, but considering alternating execution days.
Discipline to support the muscles
The routine followed by Jake Gyllenhaal Road house looks like what he had already tried out for his previous role Left handed (2015). And both that time and this time, the result appeared thanks to the actor’s persistence and commitment to training.
They are strenuous routines, they involve getting up very early and making the decision, every day, to give everything to the max. Furthermore, it is necessary to respect the meals imposed by the professionals and not deviate with bad habits which, in a few minutes, are capable of throwing a monumental effort to the ground.
Want to have Gyllenhaal’s physique after 40? It will be challenging, but not impossible.
The post Jake Gyllenhaal’s workout routine for his role in ‘Road house’ first appeared in Better to Health.