Comments on: Christian Bale’s Fitness Workouts for Batman, The Dark Knight

By: MotleyHealth

MotleyHealth — Mon, 30 Jan 2012 12:16:48 +0000

Hi Craig, well, first you need to eat healthier and eat less. Drinking less beer will help too. Join up with some new Uni clubs too, get active. I used to do martial arts and be part of a hillwalking walking club too, which got me out of town / campus at the weekends.

By: Craig

Craig — Sun, 29 Jan 2012 23:57:44 +0000

I am a student at Univeristy and my diet consisting largrly of copious amounts of beer and fast food is clearly not good, i rarely eat well and very rarely have breakfast. Obviously the long run game plan is to look like Bale but in the mean time could I have some advise on how to lose weight, i’m about 5 ft 8, and about 12 stone. Cheers guys!

By: MotleyHealth

MotleyHealth — Sun, 04 Dec 2011 08:38:56 +0000

Hi George, yes, you do need to start lifting heavier weights to build more muscle. Three sets of 8-12 repetitions is a good starting point. You will be doing fewer reps for each exercise and taking a short break inbetween each set so that you can work the muscles harder by lifting more. Your routine is great for muscular endurance and fitness but can only go so far to help build muscle.

By: Ryan

Ryan — Sat, 03 Dec 2011 13:04:12 +0000

Hi there,

First of all, I would like to say that this is a great article.

I was just wondering if you could offer any advice/suggestions about my own workout routine. Everyday(wih the odd day off) I do the following routine, an hour before breakfast, and an hour before dinner(it takes me half an hour to do everything). I have being doin it for about three weeks and have put on between 2pounds of muscle. My body type is an ecto-mesmo. My workout is as follows:

Bicep:

Dumbbell curls(50 reps per arm)
Seated dumbbell curls(50 reps per arm)
Concentration curls(20 reps per arm)
Hammer curls (30reps per arm)

Tricep:

One arm tricep extension (20 reps per arm)
Tricep kickbacks(20 reps per arm)
French presses(20 reps per arm)
tricep bench press(30 reps per arm)

Back:

Dead lifts(30 reps)
Single arm row(30 reps per arm)

Shoulders:

Arnold dumbbell press (20 reps)
seated shoulder presses(20 reps)
Front raises(20reps per arm)
lateral raises(30reps per arm)

Chest:

Flat chest flies (50 reps)
Flat chest presses (50 reps)

I also do 300 crunches a night before bed.

I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps??

I have a bowl of cereal in the morning, as well as two slices of bacon, two fried eggs, and a slice of bread for breakfast.

I have a chicken and bacon pasta pot at lunch (1000 calories, 96% of the GDA of fat)

I have various slices of meat at dinner time wih some greens, and some lettuce, cucumber, and tomatoes.

After my sit ups at night I have 45g of protein(in form of shake) as I go to bed.

I am 6′ 2″ and weigh about 151 pounds. I am very toned, but I really want to put on more body mass.

Do you have any ideas how I could put on more muscle mass?

I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps?? Should I be eating more, or changing my exercises/ doing more??

I am sorry for being very specific, I greatly appreciate the time and effort you have put in this article.

Many thanks,
George

By: MotleyHealth

MotleyHealth — Sat, 05 Nov 2011 15:32:05 +0000

Only you can know that Chris, by all means do more curls and tricep work if you need it / want it. It is just a guide really!

By: Chris

Chris — Sat, 05 Nov 2011 04:07:55 +0000

Thank you for putting up this plan! I’ve been doing it for about two weeks now, and was wondering if the biceps and triceps get worked enough in this routine, or if I should supplement with curls, tricep extensions, etc…

By: MotleyHealth

MotleyHealth — Sun, 30 Oct 2011 00:52:14 +0000

If course you can, sounds like a good plan.

By: josh

josh — Sat, 29 Oct 2011 22:47:07 +0000

I try to, lol, but can I use a whey protein shake for my pre workout and my other question is about Thursday can I do just a bodyweight , such as plyometrics workout or just have a rest day.

By: MotleyHealth

MotleyHealth — Sat, 29 Oct 2011 09:28:36 +0000

Are you eating enough Josh? Plenty of healthy carbs and protein, and if you are training hard then a protein shake can help too. Muscles need energy and nutrition to grow.

By: josh

josh — Sat, 29 Oct 2011 04:51:08 +0000

hi, my question is , how to gain 20lbs , because i workout like everyday and its been very hard for me to gain .so can u help me out?

By: MotleyHealth

MotleyHealth — Sun, 23 Oct 2011 11:05:09 +0000

Sorry, nothing yet.

By: ChristianB

ChristianB — Sun, 23 Oct 2011 10:43:11 +0000

Hi,
do you got information about the actual workout routine from CB for “The Dark Knight Rises”-Movie?
Or do you think there will be a release of it in time?
Thanks!

By: MotleyHealth

MotleyHealth — Sun, 16 Oct 2011 20:19:47 +0000

Brilliant Al, so glad you found it useful.

By: Al

Al — Sat, 15 Oct 2011 22:49:43 +0000

I have been following this program, just without the sprint part. And in 3 months i have gained over 5kg and some of it is without doubt muscles. Thanks a lot. I have been in the gym for so many years without good results before i tried this. I recommend everyone that wants to gain more size to try this program.

By: charlie

charlie — Thu, 29 Sep 2011 05:41:39 +0000

im 230 5’11. I have lost fat recently from a 6 weeks workout plan, and have gained 10 lbs. im looking for a good diet and new workout routine. one thing that does worry me about cutting carbs as well as well as fat would be allowing my body to get into a ketosis state. would it be better to consume omega-3 fats and take in green carbs or is it better to start with no carbs sans fat?

also, my girlfriend and I have been following the same workout plan, is this ok? as far as here goals go, she just wants to lose weight and gain minor muscle mass. we also wonder about a decent diet is for both of us.

being that I would like to loss fat and bulk up as she would like to just lose weight and gain minimal mass.

By: MotleyHealth

MotleyHealth — Thu, 28 Jul 2011 01:43:54 +0000

Hi Sinan, I have not done any research on the effects of exercise on testosterone and how it may affect a workout. However, a lot of people workout for more than 45 minutes, and you certainly need to do more than 45 minutes to reach your peak fitness.

By: Sinan

Sinan — Thu, 28 Jul 2011 01:37:18 +0000

Do you know how long each day of exercise should take? I read and heard that after 45 minutes of working out your testosterone levels begin to drop so it needs to a be an explosive workout within 45 minutes or at most to an hour. Could I please get your input on this?

By: MotleyHealth

MotleyHealth — Thu, 14 Jul 2011 15:45:21 +0000

One suggestion: Muesli for breakfast, chicken or egg salad for lunch, fish or steak and steamed vegetables for dinner.

By: Brian

Brian — Thu, 14 Jul 2011 07:45:19 +0000

hi i want to start the above exercise regimine but need help with the diet i should follow and what to drink, ive read the basics of a helathy diet-what to eat page of your website but frankly dont understand it, so what do you recomend i eat and drink on this diet?????

By: MotleyHealth

MotleyHealth — Sun, 29 May 2011 21:32:59 +0000

Hi Dany, take a good long look at this: Basics Of A Healthy Diet – What To Eat. Getting both quality carbohydrates and proteins is essential for building muscle. Also plenty of exercise, weight training like the routines above, and rest.