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Sylvester Stallone Workout
| Stallone was first inspired to achieve greatness in the gym when he
saw Steve Reeves a former Mr. Universe on a Hercules movie. That was way
back when Sly was only 13 years old. Sly has had many different work out plans over the
years. These days he will tell you that in the old days his body was
always in a state of breakdown as he refers to it. These days he gives his
body more time to recuperate.
"I follow a high-protein diet: Anything with a
face, that's what I eat, with something green next to it,"
"Over the years, my biggest flaw was overtraining. In the gym six days
a week, doing more sit-ups at night ... my body was in a constant
state of breakdown.
Now I focus on a variety of exercises, working out three times a week
for 90 minutes per session. I really feel good--much stronger than
I've ever felt, actually. Something's working." - Sylvester
Stallone |
|
Sly Moves: My Proven Program to Lose
Weight, Build Strength, Gain Will Power, and Live your Dream |
Rocky III Training
Stallone would go on a two mile jog, then go straight into 18 rounds of
sparring, 2 hours of weightlifting and jumping rope. After all this, he
would take a nap in the afternoon, then go running again! He would finish
the day with a swim. Stallone dropped his body weight to a mere 155
lbs, with a diet of 10 eggwhites and a burnt piece of toast once a day,
and a piece of fruit every third day. This diet left him weak and dizzy,
he then built his muscle mass up ounce by ounce until he was up to about
175. That's definitely a hard way to lose weight and get ripped.
Personally, I can see doing it all up to the diet part. A man has got to
be able to eat enough to stay focused. Here I personally would eat more
lean white meat like chicken and more fruits and vegetables to keep up
my strength.
Get Rocky movies on DVD.
Stallone - "I led a very unhealthy
regimen while working to develop my body for the later 'Rocky' movies.
I was working out on an empty stomach, and my body began to
cannibalize itself. It was my plan to reduce myself that way, then add
on muscle ounce by ounce. I went down to 155 pounds - and I'm
five-feet-ten. I was all skin and bone. I was also drinking great
quantities of coffee to stimulate myself, to give me energy."
Stallone says he now follows a much healthier diet
and exercise routine. Most experts would tell you to lose weight
slowly over a long period of time is not only healthier, but also
makes you more likely to keep the weight off longer. It's all about a
long term strategy and life style choices.
Stallone - "I get up in the morning about 7:30, and first I
drink a glass of liquid amino acids. Around 7:45 a.m. I have breakfast
- easily digested foods. For example, two eggs, four figs, and toasted
pumpernickel bread. I relax for 1 hour and 15 minutes to give my food
time to digest. I'm in the gym for my morning workout around 9 a.m. |
Rambo II Training
Stallone’s Split Training Schedule:
Stallone hired Franco Columbu, an Olympic weight lifter who won the
title Mr. Olympia several times from 1974 to 1981 to get him pumped
up to play Rambo the second time around.
On Mondays, Wednesdays and Fridays he split his training into two
sessions per day as follows:
Morning:
Chest, back and abs workouts, including bench presses, lateral pull downs
and crunches.
Afternoon:
Shoulders, arms and more abs, including military presses, lateral raises,
bicep curls and tricep extensions, and more crunches and leg raises.
On Tuesdays, Thursdays and Saturdays he also trained morning and
afternoon;
Morning:
Calves and thighs, including calf raises and squats.
Afternoon:
Rear deltoids, traps and more abs, including rear delt / bent-over rows,
shoulder presses, upright rows and more crunches.
Sylvester Stallone's Favorite Stomach Exercises
Twisting Crunches: Lie on the floor with your hands behind your
head, your knees bent, and feet comfortably off the ground. Exhale and
curl your upper body forward, rotating your elbow toward the opposite
knee.
Sets: 2 sets of 5, 10 or 15; work your way up to 30.
Hanging Raises: Rest your elbows in the elbow
slings or on the support pads (if you’re using the gym’s dip station or
hanging chair). Lean back slightly and slowly draw your knees toward your
chest as far as possible. Return to the starting position and repeat.
Broomstick twist: Set an incline bench with
ankle supports at a 45º angle. Sit upright on the bench and secure your
feet under the supports. Hold a broomstick behind your head and across
your shoulders, supported by your outstretched arms. Twist left and right
on the axis of the stick, feeling the burn at your core.
| Stallone on the broomstick twist- This
one gave me the best abs of my life. Later, it really helped get me
chiseled for Rambo II and Rambo III. I’ve been using
this beauty for years. The secret is the combination of incline and
twist, which creates unrelenting contractions that shape what trainers
now like to call the “core,” a set of muscles that includes the lower
back, the glutes, the hip flexors, and the mini-mountain range that
runs from the abs to the obliques. A powerful core is a kind of anchor
that lets you throw farther, swing harder, reach higher, and perform
better, especially as you get older. So go ahead: stick it! |
Floor crunches :
Stallone has been known to do up to 1000
repetitions, for his stomach, total during a workout by training four
different areas with combinations of sit-ups, leg raises, side leg raises
and side bends.
All in One Day
One program Stallone has done in the past is to do two sets. One with
6 reps of heavy weight, and then one with 20 reps using a light weight
working all the body parts in one workout. I've tried this one myself and
it is kind of rough. It consists of shoulder press, squats, curls, bench
press etc. Haven't done this one in a while because it will really take it
out of you.
This workout plan Sylvester Stallone
shared in an ad for his health products in a muscle magazine. Do 10-15
minutes of light to medium cardio first.
|
Exercise |
Set 1 |
Set 2 |
|
squats or leg press |
20 |
6 |
| lying or
seated leg curl |
6 |
20 |
| seated
close grip row |
20 |
6 |
| wide
grip front pulldown |
20 |
6 |
| barbell
or dumbbell bench |
6 |
20 |
| cable
flye |
20 |
6 |
| front
military press |
6 |
20 |
| preacher
curl |
20 |
6 |
| rope
pressdown |
6 |
20 |
| standing
calf raise |
20 |
6 |
| rope
crunch |
6 |
20 |
| hanging
leg-ins |
20 |
6 |
This is the work out plan he follows these days.
Modern Workout
Angled Weighted Pull-Up (3-4 sets, 6-12 reps) After a warm-up set with
bodyweight, Stallone dons a weighted vest; he alternates pulling his chin
first toward his right hand, then his left.
Unilateral Low-Cable Row (3-4 sets, 14-16 reps) Sly uses a special machine
with two weight stacks side-by-side and holds a D-handle in each hand. He
does 10 reps together, then alternates for 4-6 more reps.
Plate-Loaded Machine Shrug (3 sets, 6-12 reps) Sly works up to 400-plus
pounds.
T-Bar Row (3 sets, 10-12 reps) Done with one end of a barbell placed in a
corner, Sly reps one arm at a time.
Squat-Jump Pull-Up (3 sets, 8 reps) Using a pull-up bar that's at least 8
feet high, Sly does bodyweight squats, jumping from the floor on the
upward push and grasping the bar. He does a pull-up, drops back to the
floor into another squat and continues for reps.
Uneven Standing Barbell Curl (3 sets, 8-12 reps) Sly holds the barbell
with one hand in the center, one nearer one side, so one arm is taking on
more of the load. To work each side evenly, he switches grip position
mid-set.
Strive Curl Machine (3 sets, 12-18 reps per set) Sly adjusts the "Strive"
cam three times per set for different stimuli on his bi's, completing 4-6
reps per setting.
Dumbbell Hammer Curl (3 sets, 18-30 reps) Sly starts by lifting both
dumbbells for 8-10 reps, then finishes with rapid, alternating reps for
10-20 more.
Standing Calf-Machine Shrug (3 sets, 6-12 reps) With feet planted and body
rigid, Sly shrugs to raise the shoulder pads.
Sly does weighted ab training between exercises and finishes with forearm
moves
sources:
http://www.sylvesterstallone.com/Exercise.html
http://www.nowloss.com/sylvester-stallone-workout-routine-for-rambo-rocky.htm
http://www.askmen.com/sports/bodybuilding_100/149b_fitness_tip.html
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