Popular actors have to change their appearance from one role to another. And often the art of make-up artists is not enough for this. Stars build their own bodies on their own, working out hard in the gym and following a strict diet. A clear example of this is the English actor Tom Hardy. Training for the film “The Dark Knight” helped him gain 10 kg of muscle mass and become a hero, ready to challenge Batman himself. The actor had to face similar challenges during preparation for other films. Thus, Tom Hardy’s training for the film “Warrior” allowed the actor to quickly turn into a real fighter, a representative of mixed martial arts.
A little about Tom Hardy
Tom grew up in a wealthy family, so in his youth he was spoiled
Tom Hardy is 44 years old. He was born into a family of English intellectuals in September 1977. Tom's father was a writer, his mother an artist. Since childhood, his parents tried to instill in their son a love of good literature and classical music, and to protect him from bad company.
However, the future actor, on the contrary, was indiscriminate in his choice of friends and in adolescence began to regularly get into various troubles. At age 15, he was expelled from school for his addiction to alcohol and drugs, and a year later he found himself behind bars for car theft. The arrest was short-lived. The young man was released thanks to his father’s connections and Tom’s promise to come to his senses.
Hardy’s passion for the stage helped him take the path of correction. The young man entered the London School of Drama and at the same time began working as a model. The aspiring artist received his first film role in the late 1990s. It was the series "Band of Brothers". Then Tom’s filmography began to rapidly expand, and leading roles began to appear in it. The actor often had to change images, playing characters completely different from each other.
At 21, Tom Hardy won the Breakfast's Find Me beauty contest. As a prize, the young man was paid a monetary reward and offered a contract with a modeling agency.
Among Hardy’s iconic works are roles in the films “Bronson”, “RocknRolla”, “Mad Max: Fury Road”, “The Revenant”. The film “Warrior”, in which the artist played the role of an MMA fighter, also became important for Tom. For this, he had to urgently get into shape, literally registering in the gym for 8 weeks.
Another role that required Hardy to seriously work on his body was the terrorist villain from the film about Bae. Especially for this film, the actor gained weight and learned to walk with 10-centimeter pads under his shoes so that in the frame he would be the same height as the bat-man.
Tom Hardy is 175 cm tall and weighs 76 kg.
Tom Hardy: Warrior and Bane
Today we will talk about the famous master of muscle “transformations” - Tom Hardy. Many remember his remarkable form in films such as Warrior and The Dark Knight. How does he manage to progress so well in gaining muscle in such a short time? Let's find out =)
Edward Thomas (“Tom”) Hardy is a 38-year-old actor of British origin, 175 centimeters tall and weighing about 70 kilograms.
Tom has starred in about 50 films (including TV series, theatrical miniatures, etc.), where he has already won the respect and love of the public as a magnificent actor who literally “gets used to” the roles of his characters, easily changing his appearance and inner world. However, let’s leave his acting skills for fashion magazines, let’s get down to the secrets of Tom’s success in the muscle “field.”
Hardy himself says about himself: “I’m not a very big guy, my weight is about 70 kg. For the role of Bane I had to gain 16 kg, and for the role in Warrior - 11 kg. In fact, in films, actors look larger than in life - it's all because of the cameras, spotlights, processing and the like."
Preparation for the film "WARRIOR".
For this role, Tom had to really “sweat” because in addition to gaining muscle mass, he had to learn martial arts! The task was not easy, but Tom is not one to give up. His friend and coach, Patrick Monroe, came to his aid, who helped him draw up a training plan and choose a competent diet.
The basis of the program was the “base” - bench press, squat, deadlift, while Tom also needed relief in order to look impressive on the screen and attract attention.
Hardy himself spoke about his training: “We trained 6 days a week, each day consisted of two-hour classes: 2 hours in the gym, 2 hours of martial arts and 2 hours of choreography. The whole thing lasted for 10 weeks before filming, and then filmed six days a week! We had an important task - to show the viewer a real “jock” and a Warrior. All this time I was on a low carb diet with chicken and broccoli, eating 6 times a day and working out hard so as not to worry about fat deposits. I also took protein before training and BCAA during training to avoid burning fat and gain muscle mass! By the way, before I started training I weighed 73, and after that I weighed 81 kg! Therefore, we coped with the tasks.”
Preparation for the film “The Dark Knight Rises”.
This time, for the role of Bane, Tom had to gain 16 kilograms of mass in a very short time. At the same time, Hardy and his friend do not reveal the secrets of weight gain; one can only assume that they used the classic and effective 5x5 scheme.
The essence of this scheme is to perform basic exercises (press, squat, deadlift) in 5 sets of 5 repetitions 3 times a week. In this case, the bench press is performed at each workout, and the squat and deadlift alternate.
It is worth noting that in 3 months the actor managed to gain the 16 kg needed for the role. Hardy himself says: “I still ate 5-6 times a day, but I was on a high-carbohydrate diet with rice, chicken, fish and vegetables, and even fast food. I had to eat a lot and often, sometimes I literally “stuffed” food into my mouth, even though I didn’t want to eat. Before training, I drank protein shakes, and during the training itself I used amino acids. And I must admit that I still managed to gain good weight for the film!”
Tom ate everything he could, because the director demanded from him the appearance of a big man, a kind of thug, so here, unlike the role in “WARRIOR,” such relief was not required, but a general appearance was needed.
However, there are rumors that the actor's big screen presence was due to the special effects, although the crew and Tom himself deny these rumors. Hardy mentioned that there were effects, but only to "remove" the tattoos from his body.
Bane Tom looked very impressive on cinema screens thanks to his powerful trapezoids and arms. It should be said that Tom was able to once again prove what the human body is capable of with the necessary and competent training, because Hardy is not a mesomorph in physique, but an ectomorph - thin by nature.
Ultimately, those who want to achieve the same results as Thomas Hardy must train hard and eat right.
Remember: sitting on the couch you will never achieve voluminous arms, legs or chest, sculpted abs and powerful trapezius, you always need to “work hard” using the 5x5 training program or any other using basic exercises to increase overall mass.
Training program
The actor's full name is Edward Thomas Hardy.
Tom Hardy's training program includes choreography and jiu-jitsu. They help strengthen and improve the actor’s body along with other exercises.
"Warrior"
Hardy and his partner Joel Edgerton trained with real MMA fighters
In preparation for filming the film “Warrior,” the actor was faced with the task of “drying out” his body and improving muscle definition. Together with his trainer Patrick Monroe, the actor developed a special training program that included martial arts such as boxing, Muay Thai and kickboxing. The training process took place four days a week. The classes lasted six hours.
Tom Hardy often alternated with training on simulators and numerous exercises with his own weight.
Tom started the first day with a bench press. After that, he moved on to dumbbell presses, deadlifts and dumbbell flyes. Hardy performed three sets of 10–15 exercises each. Also, the first training day contained pull-ups (3 sets to the maximum) and abdominal exercises (4 sets to a full burning sensation).
On the second day, Hardy began doing barbell exercises. First there were squats, then lunges and calf raises with a barbell. In total, the actor performed three approaches, including up to 10 performances of each exercise. Next, Tom did a similar number of approaches to the “Hyperextension” exercise, barbell curls, dips and leg raises to the bar.
Tom Hardy gained 12 kg of muscle mass for the role
On the third day, the actor’s training program included bent-over barbell rows and barbell rows to the chin, lifting dumbbells in front of you, pull-ups on the bar and abdominal exercises. There were 10–15 repetitions in 3 sets. At the same time, it was necessary to do pull-ups as many times as possible, and perform abdominal exercises until the burning sensation was complete.
On the fourth day of training, Tom Hardy performed a leg press, front squats, dumbbell curls, a deadlift exercise, and a close-grip bench press. Each element was performed in three approaches, 15 times each.
In addition to acting in films, Tom Hardy also plays in the theater.
"The Dark Knight Rises"
As a child, Hardy was a fan of Batman, so the fight scene with his idol was difficult for him
In order to transform into the villain Bane, Tom needed to increase an additional 15 kg of mass in a short time. Details of the actor’s activities are kept secret. However, it can be assumed that Tom trained according to the 5 on 5 system.
It involves performing five sets of 5 repetitions per set. The breaks between approaches were quite long - from 2 to 4 minutes.
In 3 months, the actor gained 15 kg of muscle mass
Exhausting training took place three times a week. Tom devoted the rest of his days to recovery. The only sports activities allowed at this time were yoga and Pilates - even running and playing football were completely excluded.
The basic exercises included in the program:
- squats;
- deadlift;
- military bench press and standing press.
The peculiarity of Tom Hardy's training was that he alternated squats and deadlifts, while all other exercises were performed without fail every time.
Tom Hardy's training for the movie "Warrior"
In preparation for the role of professional fighter Tom Conlon, the actor, in whose life sports had not previously played a big role, faced a complex task: he had to not only build muscle mass, but also learn to move like an MMA pro. This was not easy, given that Tom was already over thirty by this time. Under the guidance of trainer Patrick Monroe, the actor began training.
Training program for the film “Warrior”:
The preparation consisted of the following components:
1.Martial arts classes: kickboxing, jiu-jitsu and Thai boxing. A choreographer participated in the work - the actor had to move believably in the frame, like a professional fighter.
2.Strength training with iron, in which the emphasis was on basic movements and complementary exercises with your own body weight.
Day 1 workout: bench press, dumbbell floor press, deadlift, pull-ups.
On day 2 - barbell squats, biceps curls with an EZ bar, hyperextension, lunges with a barbell, dips, leg raises to the bar and calf muscle training.
The 3-day workout included bent-over barbell rows, dumbbell front raises, barbell chin rows, and pull-ups.
4-day program: front squats, machine leg press, deadlift, close-grip bench press, dumbbell curls.
Tom Hardy performed the exercises in three sets of 6-10 repetitions (sometimes in basic exercises the number of repetitions was less). In addition to basic training, he pumped his neck on a wrestling bridge, performed special movements that developed core stabilizer muscles and abdominal exercises.
Nutrition while preparing for the role of a Warrior:
The diet was low-carbohydrate - for the role it was necessary to build high-quality muscles, without fat deposits. For 2.5 months, the actor's diet consisted mainly of chicken and broccoli; by the end of preparation for filming, he could no longer look at this food without shuddering. Hardy also used sports nutrition - protein shakes and BCAAs before and after training. In total, this amounted to about 3g of protein per kilogram of body weight (about 250g per day).
This role was difficult for Tom Hardy. During preparation and during filming, the actor received several injuries; he was exhausted by a monotonous diet and long training sessions (the duration of one training session reached 8 hours). But it was worth it - Tom built an athletic figure. He gained 12 kilograms of quality muscle (the actor’s weight on the set was 81 kg) and creates a vivid image of the fighter Tom Conlon.
Nutrition program
In 2011, the British Academy of Film and Television Arts recognized the man as the most promising star.
The actor’s nutrition before filming each of the films was supposed to contribute to the rapid growth of high-quality muscles without any fat deposits. The actor admits that this made his diet too monotonous. Moreover, after finishing working on the films, Tom could no longer look at some products without shuddering.
"Warrior"
The actor used BCAA as sports supplements, both during the day and during training.
On the eve of filming this film, Tom Hardy went on a low-carbohydrate diet. All food consumed was divided into 5–6 meals. The menu was based on chicken and broccoli. The diet did not involve going beyond 3,500 calories per day and implied an unconditional ban on any fast food and empty calories.
In addition, the actor took proteins as sports supplements throughout the day, and amino acids (BCAAs) during training. This made it possible to increase the effectiveness of the training and gain 12 kg of muscle mass during the training, and reduce fat to a minimum.
If before the start of training Tom’s weight was 73 kg, then at the end of the course Hardy already weighed all 86 kg. The set goal was achieved. The artist appeared on the screens with a spectacular figure that any fighter could envy.
"The Dark Knight"
Tom did not follow a special diet in preparation for the film - he simply ate a lot of protein foods, limiting carbohydrates
The nutrition program before filming was high in calories with a slight restriction of carbohydrates. The basis of the diet with a daily calorie intake of 3210–3500 included:
- rice;
- chicken,
- protein shakes.
“I ate as much as I could fit,” Tom admitted in an interview after the premiere of the film. Although the actor added that the food was not always exclusively healthy. Sometimes the actor allowed himself to enjoy ice cream or could eat a large pizza alone.
Warrior Nutrition
Like most diets designed to gain muscle mass, the actor’s diet was divided into 5-6 meals a day. In addition, Tom Hardy had to strictly adhere to a high-protein diet. In addition to protein shakes, Tom constantly fed his body with foods high in protein, as well as carbohydrates, but in fairly limited quantities. Perhaps the actor’s favorite dish at that time was chicken with rice. Tom Hardy also used BCAA as sports supplements, which he consumed both during the day and during training.
Photo: stills from the film “Warrior”.
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Drug problems
Thomas recalls that when he was 11 years old, a policeman came to their school and talked about the dangers of drugs. The words of the representative of the law were deeply embedded in the memory of the young boy. However, on the contrary, he did not want to give up the poison, but wanted to bring closer the moment when he would taste the forbidden fruit. And already at the age of 13, Tom began drinking alcohol and tried drugs for the first time.
The young man began to frequently indulge in alcohol and crack. Eventually, by age 15, he was expelled from school. The boy did not understand that he was developing an addiction. The problem only became apparent after he was expelled from school. As Thomas himself admitted, he was ready to sell anything to get the next dose, even his own mother.
Because of drugs, Thomas began to have huge problems with the law. Once, while intoxicated, for fun, Tom and his friends stole a car, for which he was almost imprisoned. It was possible to avoid arrest only thanks to the good connections of Papa Hardy.
Thomas became addicted to drugs very early on, but despite his illness, the young man was always drawn to art. At school he attended a theater club and played on stage.
Later, when the young man was 18 years old, Hardy’s mother advised him to enroll in the Richmond School of Acting. One Thomas was expelled.
Thomas received his acting education at the London School of Drama. Few people know, but Hardy studied with the teacher who taught Anthony Hopkins. And the classmate of the future actor was Michael Fassbender himself.
While still a student, Thomas won a prize in the television show “The Big Breakfast's Find Me-98”, which served as the beginning of his creative career. The young man signed a contract with one of the largest modeling agencies.
Hardy made his film debut in 1990. Then he got the role of Private John Janovec in the film “Band of Brothers,” which was released widely in 2001. Despite the fact that this was Thomas’s first acting experience, Hardy took on the role with difficulty, but still brilliantly. “Out of the frying pan and into the fire,” Tom said after filming the series.
After his debut, Hardy began to be invited to appear in other films. Among them is Black Hawk Down, directed by Ridley Scott and Josh Hartnett, which won an Academy Award. Thomas starred alongside Paul Bettany and William Dafoe in Day of Reckoning. In 2002, the actor received one of the main roles in the film “Simon”.
Despite his brilliant performance in films, Thomas continued to use drugs. The actor admits that during his illness he experienced a lot. He repeatedly broke the law and even engaged in same-sex relationships.
While filming Star Trek Into Darkness, Hardy suffered a drug overdose. As the actor himself says, he woke up in a viscous puddle. He was bleeding, everything that was in his stomach came out. Then he realized that it was time to get treatment.
It was after this incident that Thomas decided to go to the clinic. After the medical course, the actor no longer used drugs, and channeled all his potential into a creative direction.
General information
Tom Hardy (Tom Hardy) England Born: September 15, 1977 Height: 175 cm Weight: 87 kg * (for the film The Dark Knight)
Tom Hardy was born in Hammersmith. He was the only child in the family. His mother worked as an artist, and his father wrote comedies. Hardy studied at the Richmond Theater School, which allowed him to enter the Drama Center London. His career began with war dramas. But soon he will star in the film “Dot the i”, where Gael Garcia Bernal became his partner. Then he moved to America, where he starred in the film “Simon: The English Legionnaire” and “Star Trek: Into Darkness.” At the beginning of 2009, Tom starred in the famous film "Bronson" , where he played the main role. For this film, the actor gained 19 kg of muscle mass. After this, Hardy starred in the TV series “Purchase,” an adaptation of the novel “Wuthering Heights.” He starred in the films “Warrior” and “Inception.”
