Tom Hardy Bane Workout…The Muscle Rises!

Tom Hardy Bane Workout

When The Dark Knight Rises hits the big screen, it will surely be one of the biggest and most spectacular movies of the year and probably even the past decade. Boasting a killer cast with Christian Bale back in the bat suit, an awesome story line to end the trilogy, Anne Hathaway looking sexy as Catwomen, and a monstrous and intimidating villain who will send fear through the streets of Gotham.

Tom Hardy Bane Workout

The ripped results of the Tom Hardy workout!

What isn’t there to be excited about?

As with all movies of this magnitude, people are devouring any information they can get their hands on. From obsessing over the latest trailers, searching for interviews from the stars, and asking a barrage of questions such as, “Does Batman die?” And, “Is this really the last Batman movie?”

There is also another question that many people are asking, “What is the Tom Hardy Bane workout that allowed him to get ripped and shredded to play the role of this epic super villain?” If this question is on your mind and you want the truth behind the Bane workout, then you’ve come to the right place! It’s time to kick the lies and rumors to the curb and discover how Tom Hardy trains, his mindset, what supplements he takes and his diet and nutritional program.

Click Here To Upgrade Your Body To Bane Status!

Tom Hardy Training Live A Villain

It would go without saying that Tom Hardy trained damn hard to become the monster that is Bane. Being a natural skinny guy (an ecotomorph body type), Tom Hardy has definitely done an impressive job sculpting of his body. This became clear with the transformation he made in the MMA movie, Warrior. If you saw pictures of him before and after, it’s obvious that he trained like a true “warrior”.

While filming Warrior, Tom was sculpted, lean, and kept his body percentage to low single digits. As Bane, the focus was on bulking up and adding additional weight to become “larger than life”. One look at his physique and your jaw drops. The ridiculously big traps, the bowling ball shoulders, the arms that look like they could punch through steel, and the chest carved from stone.

Tom Hardy Workout

Tom Hardy as Bane, looking like a beast.

In fact, during interviews Tom explains that he only had three months to prepare and fit the role of Bane. This meant that he had to pack on 30 pounds (roughly 13 kg) in this time period. That in and of itself is very impressive.

The Bane Mindset Of Muscle Carnage

For actors who have limited time to get into a role, messing around is no option. You have to be serious and dedicated. Motivation has to be sky high, training must be focused and intensity levels have to be at cranking at 100%. Mindset is everything when it comes to training, especially when you have a deadline. This is one of the big secrets to the transformation of actors. Training to a deadline!

While many people like the “idea” of getting ripped, how often does somebody say, “Okay, on such and such date, I must gain X amount of pounds” and then they actually design their training program, nutrition, and supplementation to achieve this goal? And more importantly, actually stick to what they know they need to do.

Most guys go to the gym, throw some weights around and act like an amateur instead of a professional. If you want to bulk up and get ripped fast, then you’re going to have to stop acting like an amateur and become a true professional in all the areas that will contribute to your gains. You have to make gaining muscle a “must” not a “maybe” or a “should”. Set a deadline, work out a plan and then stick to it.

Tom Hardy Bane Diet And Nutrition

Tom Hardy Warrior Workout

Tom Hardy as Bane is a scary sight.

So what’s Tom eating to help support muscle growth to allow him to develop blockbuster muscles for a blockbuster movie? In Warrior, Tom was on a strict diet that was almost entirely protein and very little carbs. This type of diet approach is very effective if you want to keep body fat percentage low so that muscles become more pronounced, allowing muscle groups such as the six pack to stand out. This diet is damn hard to follow long term and requires a huge amount of discipline.

As Bane, diet is obviously still important but the emphasis is more on bulking up rather than being cut, so the diet, while still heavily shifted towards protein, also included more carbs and lots of fats. This diet is easier to maintain, rather than the “Warrior diet”. In fact, you can get away with eating most things on this bulking type of diet. It’s common to see bodybuilders during a bulking phase who eat pizza, ice cream, and baked goods.

But this is not something you want to do long term, otherwise you will start to gain too much fat and your physique will not look as impressive (not to mention that it’s not the healthiest of diets). So although you will look bigger on this type of diet, it’s not necessarily the “bigger” that you’re looking for. So mix up bulking phases (Bane workout) with cutting phases (Warrior workout).

Tom as expected used protein powder as a supplement but not much else has been reported yet about his supplement stack:

We’d have breakfast before we got there (gym). Peanut butter on toast. Then we got in the joint, had our protein shakes and a gallon of water…

Tom Hardy Bane Workout Specifics

Tom Hard Warrior Training

The Tom Hardy Warrior look.

Although Tom has never revealed his Bane workout training methods, by analyzing his physique and knowing about his past training methods that he has been open about, it’s possible to devise a Tom Hardy/Bane/Warrior workout plan.

If you want to look the way Tom looked in the movie Warrior, his trainer who is a former U.S. Marine known as Patrick “P-Nut” Monroe has revealed a few of the training methods he used to get Tom ripped for Warrior. Basically, he had Tom working out four times per day at a lower intensity. This is what Monroe revealed about his theory behind this:

“Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve.”

This method is pretty much impossible for most regular people to do. If you have a “work from home” type of job, then you might be able to pull this off but for most, it’s just not achievable. You can actually do this on a small and slightly different scale by using an interesting technique I learned from celebrity trainer Chad Waterbury, it’s called High Frequency Training and it’s a unique way to pack on muscle mass on any of your weak and lagging body parts. This is very powerful stuff and it’s a technique I continue to use everyday to transform my weak body parts (don’t by shy…everybody has them). You can check out Chad’s HFT program by clicking on this LINK.

What you basically do is choose one exercise for a lagging body part such as push-ups for your pecs, handstand push-ups for your shoulders, pull-ups for your back or dips for your triceps. Note: it’s more practical choosing bodyweight exercises. Then perform this exercise for one set to failure. Repeat this once in the morning and again at night. You can do this technique for up to 30 days before having a few days break before repeating it again on that same body part or choose another.

Tip: Because of the low volume and long breaks between exercising, this method can be used alongside your normal training.

Tom Hardy Warrior Workout

For more information on the actual Tom Hardy Warrior workout, check out the video below to get a great idea of the type of training P-Nut had Tom doing:

This workout sounds very similar to the Tactfit Commando program, which was also created by an ex-marine. So if you want to get cut, ripped, and develop functional muscle, then I would definitely check out this program. I have used this system and it’s definitely powerful and something you might want to mix into your muscle building plan. Another great option is Adonis Golden Ratio (This is an amazingly comprehensive mass building system created by John Barban).

Tom Hardy Workout For Batman

Okay, so you want to develop an intimidating size and the muscles of a diabolic villain, then the best way to do this is with the classic 5 x 5 bodybuilding workout routine. The focus is on compound lifts (bench press, deadlifts, squats, barbell rows, and so on) which are each performed for 5 sets of 5 reps. Here is a video demonstrating the 5 x 5 workout:


Now, full disclosure, Tom Hardy has not yet revealed his workout and anybody who says they know what it is, is lying. So this is not a workout Tom has said that he does but judging by the type of frame he has developed, this type of workout routine will help you achieve a similar physique.

Now that you’ve learned the Tom Hardy Bane workout to develop into a monstrous villain of muscle, take action on what you’ve learned. You have two choices, you could transform your body using the Warrior workout for the lean and cut MMA body. You can also transform into Bane by doing the classic 5 x 5 muscle building routine. Whatever the case, dedicate yourself 100% and you will be blown away by what the mirror reflects back your way in a few months time. Oh and enjoy Batman The Dark Knight Rises. I will leave you with a video of my favorite trailer…

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Tom Hardy Bane Workout...The Muscle Rises!, 7.4 out of 10 based on 11 ratings

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74 Responses to “Tom Hardy Bane Workout…The Muscle Rises!”

  1. Howard Tusing July 23, 2012 at 9:08 pm #

    How long will it take me to get a body like Tom Hardy in Bane? I am a skinny ectomorph just like he is but I don’t have an ounce of muscle on my body :(

    • Alex Siddy July 23, 2012 at 9:21 pm #

      I can’t tell you how long because it is based on many factors. If you are a skinny ectomorph without any muscle, then there are a few things I would recommend. One, stop all forms of cardio if possible, just for a couple of months while you focus on building mass, rather than burning calories through cardio.

      Two, you’re obviously going to have to start lifting weights (if you’re not already), check out the list or “Recommended Products” at the top of this blog for my recommendations.

      Three, crank up your intake of calories, significantly! Try to hit 3000 – 3500 calories each day, cut back if you notice you’re gaining fat, if you’re still not gaining weight then up your caloric intake even further. There is a fine balance that you will need to find. So test out different numbers of calories and adjust to you find the sweet spot.

      Give these suggestions a shot and let me know how you go.


    • Body Builder June 18, 2013 at 5:30 am #

      A long time. Beginners to bodybuilding can make some good initial gains, but to pack on serious muscle, drug-free, we’re not talking months, we’re talking years of hard training. If you do absolutely everything right with your eating and training, the average guy can probably hope to get at best 5 lbs of lean muscle a year.

      Getting bigger isn’t hard if you just add flab. But if you want to add muscle it gets harder. A lot harder. Getting strength and size is something that takes serious dedication and discipline. It’s not something you do over the course of a few months or even a year. At least naturally.

  2. rogarena July 23, 2012 at 10:08 pm #

    Wow, Bane’s, I mean Tom Hardy’s, traps are absolutely huge in this movie. He must have had two elephants balancing on each side of the barbell, while doing shrugs haha.

    • Alex Siddy July 23, 2012 at 10:37 pm #

      More like trucks :)

      Tom Hardy’s traps are definitely his number one asset!

      Thanks for commenting,


  3. Daniel Stouffer July 24, 2012 at 12:05 am #

    Alex what supplement do you recommend the most out of all on the market? There are so many to choose from. I take protein powder but I want to include something else that will help me build mass and I don’t know which one to choose.

    Oh and the Tom Hardy Bane workout post is epic.

    • Alex Siddy July 24, 2012 at 10:28 pm #

      Hey Daniel,

      If I had to recommend one supplement and one alone, it would definitely be creatine monohydrate. This is one of the most heavily studied supplements for physical performance and transformation and its been proven time and time again to help users boost muscle mass. If you’re not taking it, then go out and get a tub ASAP. Stick with the monohydrate version as this is what all the positive studies have tested.

  4. Dora July 24, 2012 at 3:07 pm #

    Thanks for writing this great post Alex. And yes you are spot on about training to a deadline. This is vital to success.

    Take care

    • Alex Siddy July 24, 2012 at 10:25 pm #

      It most definitely is! Training to a deadline is vital for packing on muscle mass fast. It’s a damn good motivator and a swift kick up the rear.


  5. Devin Lozano July 24, 2012 at 3:17 pm #

    Thanks for this article man! After seeing Tom Hardy in bronson i started working out. Then TDKR was slated to release and that amped it up! i will most definitely take all this to the gym!

    • Alex Siddy July 24, 2012 at 10:24 pm #

      Awesome Devin, great to see your enthusiasm.


  6. knemawani July 24, 2012 at 5:09 pm #

    I would love to know what supplement he was taking before and after his workouts (apart from protein). If you find this out Alex please post an update.

    Thank you

    • Alex Siddy July 24, 2012 at 10:23 pm #

      I will let you know after I do a bit of digging!

      Thanks for stopping by :)

  7. Michelle July 24, 2012 at 6:05 pm #

    Jeez, Tom Hardy is an absolute monster as Bane! What did you think of The Dark Knight Rises? I thought it was awesome. Hopefully, there will be a Batman and Robin movie next. Fingers crossed.

    • Alex Siddy July 24, 2012 at 10:34 pm #

      I definitely liked the movie. I would rate it my second favorite batman movie after The Dark Knight.

      And yes I am sure there will be a Batman and Robin movie. I would be interested to see who the new director is since Chris Nolan will be exiting.

  8. Toby July 26, 2012 at 1:01 pm #

    How many time a week would I have to hit weights? And how long the sessions? Cheers toby

    • Alex Siddy July 26, 2012 at 8:36 pm #

      Hey Toby,

      Thanks for stopping by! In regards to training, if you’re new to training with weights I would recommend doing a full body workout 3 times per week for best results. After a few months, I would switch to a split routine system where you’re lifting 4 times per week. Each session, no matter what type of workout you do should always be under 1 hour. You may find some workouts go a bit longer but that’s okay. Use the under 1 hour “rule” as a guideline.

      If you want a specific workout, check out the product recommendation section at:

      I hope that helps

  9. Toby July 27, 2012 at 11:32 am #

    Well you see I’m 6,3 and used to way about 14 and a half stone more fat than muscle haha, but I lost it and now at just over 12 stone I feel to skinny and want to bulk to 14 again but muscle this time, more like bane rather than the warrior. How can I achieve this in 3 months? I’m
    Very dedicated to what ever I start, just need some guidance in this area.


    • Alex Siddy July 27, 2012 at 10:51 pm #

      Hey Toby, I feel you bro. I’m actually 6’4 but never struggled with being overweight, for most of my life I was a skinny weed until I got serious about changing my frame. I haven’t looked back since.

      To bulk up I would definitely focus on increasing calories, take it easy on the cardio (initially), and working on full body routines in the gym. Do three 40 – 60 minute workout per week (2 days rest between workouts). The focus should be on compound lifts such as bench press, deadlifts, squats, barbell rows and chin ups/pull ups. This will give you a great base. Then add some isolated exercises into the mix.

      It’s very possible to achieve an awesome physique in 3 months and you seem to be dedicated so fire up and go for it! If you focus and take massive action, the results will come.


  10. Rico Sanchez July 27, 2012 at 7:07 pm #

    Great information about Tom Hardy’s Bane workout. I have always wondered how that dude got ripped ever since I saw Warrior. I actually think his physique was much more impressive in that movie. In The Dark Knight Rises, he’s just, well, a beast!

    Sure he has size but not much definition. I much prefer having a body like he had in Warrior.

  11. mandsowayb July 27, 2012 at 8:08 pm #

    What do you think the best workout is to get completely ripped? Should I focus on lifting heavy weights or high reps? Can you point me to a specific workout program that you think is the best.

    • Alex Siddy July 27, 2012 at 10:54 pm #

      If you just want to be focused on getting ripped in the shortest time possible, then I would definitely recommend that you use MI40. This is an awesome 40 day workout system created by IFBB bodybuilder Ben Pakulski. I have done two 40 day phases of this over the past year and it’s one extraordinary program.

      You can read my review of it by going to:

  12. Ty July 28, 2012 at 7:11 am #

    If anyone can provide some advice, I’d appreciate it:

    I’d like to develop a physique that resembles something in between Hardy’s Warrior character and Bane character, primarily targeting my arms (all-around) , shoulders, and back ( I have poor posture and rolled shoulders that I’d like to straighten up)

    I try to maintain a low carb/high protein intake.

    I cycle on a harder gear for cardio, and to build lower body muscle mass. 6x a week for 1 hour

    I don’t have the space, money or time for fancy equipment and trips to the gym, so I’d like to try to keep the strength training to body resistance workouts – I make use of a public exercise system at a park next to my house, where I do basic pushups, dips and pull-ups – I aim for 5 sets of: 10 dips + 20 pushups +…3 pull ups (I know…pretty pathetic)

    If anyone could suggest a particular regimen of reps and sets that would help me reach my goals stated above as quickly and efficiently as possible I thank you in advance. Just some simple, tried-and-true exercises…I am getting sick of all the complicated “work-out of the month” fads I see in each issue of Men’s Health, and just want to keep things straightforward.

  13. nathan August 5, 2012 at 7:19 am #

    Ty, gaining muscle is more mathematics than fancy gym time, and never label your achievements as pathetic it is counter productive.

    Work out your weight in lbs, x by 15, this is the rough caloric intake you require as someone starting out anew.

    This will fuel your everyday body processes and allow a surplus for growth.

    As for a workout , you state you use body weight exercises , concentrate on performing your reps slowly, you should be near failure by rep 10.

    Just like with weights, you need to physically tax your body to gain muscle.

    Good luck, I wish you happy workouts :)

  14. Jack Morris August 12, 2012 at 9:27 am #

    im jack and im 15 yrs old, i am an ectomorph and have a decent build of muscle and am very lean in terms of body fat.
    I have worked out for about 1 1/2 years now and am making very good gains. I am very interested in Tom Hard’ys “Warrior” workout!!
    I am looking for advice on a 4 month deadline for gaining as much muscle mass as possible and also getting ripped and defined,
    I dont like the bane look as it is too chunky and bulky but I very much love the warrior build.

    I am extremely dedicated and ready to make the difference :) pls reply soon 😀


    • Alex Siddy August 22, 2012 at 3:06 pm #

      Hey Jack thanks for stopping by :)

      If you’re looking for some good workouts, check the “Recommended Products” section at the top of the page. I review many of the top workout programs there. You should get a good idea of what to use from this resource. I would definitely be focused on full body routines, 3 times per week, 45 – 60 minutes per session. Focus on the big compound lifts (deadlifts, squats, and bench presses), these should be your foundation. Then add some isolated exercises focused on specific parts of the body.

      I hope you meet your deadline Jack!

  15. jake August 13, 2012 at 12:05 pm #

    Hey Alex, I feel like my legs are lacking and I want to lose some fat from there. What bodyweight lifts can I do to change it?

    • Alex Siddy August 22, 2012 at 3:03 pm #

      If you want to lose weight from your legs, spot reduction doesn’t work to well, so you need to treat the body as a whole. This means doing some cardio workouts a few times a week. I recommend HIIT (High Intensity Interval Training) which is best for blow torching fat from the whole body (including the legs). If you want to bulk up your legs, then I would recommend including squats into your routine and also deadlifts. If you don’t have any weights, then squats can be done with bodyweight only (although they won’t be as effective for this purpose). One leg bodyweight squats is more challenging if you want to push yourself.

      I hope that helps.

  16. Joe August 16, 2012 at 12:47 pm #

    what kind of steroids did he do…in addition to the lifting of weights?

    • Alex Siddy August 22, 2012 at 2:59 pm #

      There has been no reports of Tom Hardy using steroids. He has always had an impressive physique and from what research I have done, it’s all natural.

  17. decosurffer123 August 19, 2012 at 12:20 pm #

    Is there a specific lifting routine that would get me as much of the Bane body as possible?
    Or is there a routine that you could teach me?

    • Alex Siddy August 22, 2012 at 2:58 pm #

      The 5 x 5 method is what I would recommend for your workout but you also really need to be focused on your diet/nutrition program to bulk up to epic Bane like proportions. This means calories, calories, and more calories. Remember, the Bane look is not cut or chiseled, it’s big and bulky, so the diet shift needs to go more towards a higher calorie intake.

  18. Joel August 19, 2012 at 7:27 pm #

    i have a question if im taking hydroxycut and ill take monohydrate is that ok?

    • Alex Siddy August 22, 2012 at 2:55 pm #

      Obviously I’m no doctor but I cannot see why there would be any problem taking these two supplements together.

  19. Tanner August 26, 2012 at 4:21 am #

    Would the gainer UP YOUR MASS be good to use for the “BANE” portion of the workout?

  20. amit August 31, 2012 at 1:10 am #

    alex my body picks up weight very rapidly, i naturally the bulky type,what kinda diet and regimen i shud follow to keep my body in shape?mind you i dont wanna get skinny<my height is 183 cm nd weight 90 kgs+!

  21. james September 7, 2012 at 5:49 pm #

    Hi Ales, great article by the way, the best ive read. I am 35 years old 6ft 2 and weigh approx 15.5 stone. I am not fat just built big (maybe a little flabby around the old midsection)
    I have been lifting weights everyother day now for about a month just doing 30kg shoulder press 3 x 10 followed by 30kg barbell curls 3 x 8 and 10 press ups 7 times a day. I have defo noticed an increase in my traps and shoulders but i am very interested in this 5 x 5 work out but maybe slightly varying it. my question is simple, is ths a rotating workout so do i do five of eveything then start again then again etc or is it 5 sets of 5 of one then 5 sets of 5 of another etc?
    I am desperately trying to be as big as i can be and hope that i am on the right track. i dont take shakes i just drink a lot of milk and eat bananas!

    • Alex Siddy September 12, 2012 at 11:34 pm #

      Hey James, thanks for dropping by :)

      In regards to your question, yes it’s five sets of five repetitions for each exercise. This is just a starting point though. Ideally every 6 weeks you should change your workout. Periodization is the key to continue to reach your goals without stalling.

      Protein shakes are not essential. They are indeed helpful but whole and real foods should come first, always.

      All the best James and keep growing!

  22. Haydn Glover September 16, 2012 at 8:45 pm #

    Hi, i’m 17 and have a full time job, but I want to increase my weight, but it’s kinda hard working 8 hours a day, from 8 till 4 then going to the gym and working out, what would you recommend for me?

    • Alex Siddy September 19, 2012 at 6:02 pm #

      If you’re rushed for time, why not start working out at home. Get a simple bench press, some weights, dumbbells, and a barbell. Then you’re good to go. I actually prefer working out at home than going to a commercial gym. Much more convenient, especially with a full time job.

      All the best.

  23. aziz September 17, 2012 at 5:15 pm #

    hey Alex i love the article !! I am 20 6ft and 215kilos mostly muscle Ive been working out for months i went from 185 to 215 but want a routine that will make me buff like bane and dunno should i 5×5 whole body workout or specify a muscle!! Ive been looking everywhere for a exercise routine that will make me bulk like bane and all i got r routines that told me 2 do push ups!!

    • Alex Siddy September 19, 2012 at 6:07 pm #

      Yeah I would recommend the 5×5 workout but really to get the buff Bane look, seriously up your caloric intake. Remember, the Bane look is not cut, just bigger. Pretty much what a bodybuilder looks like in a bulking up cycle with very little focus on burning fat through cardio and diet. So give the 5×5 workout a try. Focus on the entire body. Compound lifts will be the focus.

      You can also add a few additional exercises if you want to focus in on a troublesome bodypart (if you want), alongside the normal 5×5 routine.

      Hope that helps,


      P.S. Bulk up through doing push ups alone, I don’t think so. Try to ignore this type of advice :0

  24. aziz September 18, 2012 at 5:47 am #

    sorry i mean pounds

    • Alex Siddy September 19, 2012 at 6:08 pm #

      Thanks for clearing that up :) I kinda figured you meant pounds though!


  25. Sree September 23, 2012 at 4:21 pm #

    Hi I would like to know whether there is any side effect while trying to build my muscles like tom hardy as bane..?

    • Alex Siddy September 24, 2012 at 6:46 pm #

      The only side effects are good health, a body that looks great and the favorable attention of others :)

  26. Sree September 24, 2012 at 7:58 pm #

    But what about the huge amount of fat created while trying to build a body like that.. doesnt it cause any problems????

    • Alex Siddy September 24, 2012 at 11:47 pm #

      Hey Sree, thanks for clarifying. You need to remember that when you lift weights you go through different cycles or phases. The Bane type body is usually created during a bulking up phase and can last for a few months before switching to a cutting phase. This is where you change your diet. Caloric intake is lessened so that the muscles can become more defined and noticeable.

      So there is no harm short term during a bulking phase. All bodybuilders do this. Also it’s worth pointing out that you don’t have to get your higher intake of calories from bad foods. You can eat healthy and boost your calories at the same time.

      I hope this helps,


  27. Sree September 25, 2012 at 1:33 am #

    Thanks…. But i have a few more doubts to clarlify.. I hope you wil help.
    Right now im doing 5×5 workout program. Im doing 1. benchpress 2.shoulder press 3.squats 4.rowing. Is it ok if im doing 3 upper body and 1 lower body.? And i would like to know whether tom only did the bulk phase or also cutting also. I have to achieve somewhat exactly like bane and not like a pure bodybuilder and i have to get it done by the end of january

    • Alex Siddy October 1, 2012 at 12:19 pm #

      Hey Sree,

      It depends on what you’re trying to achieve. If you already have a well constructed base for your physique, then you can choose to specialize in regards to certain areas of muscle development. But I would definitely do some exercises to hit your hamstrings (not sure why you left this muscle group out?).

      Tom hardy and most gym junkies cycle their workouts and this include altering their nutrition to achieve certain results at specific and strategic times. So don’t think too hard about this. Focus on what you want to achieve, which you has said is a body like Bane. So focus on increasing your caloric intake and doing a strength based training program like 5×5.

      You should hit your goal by the end of January if you’re focused and consistent with your training and diet.

  28. Nico September 26, 2012 at 12:06 am #

    I do very much sport but very much cardio
    i started Weightlifting 4 weeks ago and now i see this workout..

    Can i build up like Bane WHILE i do much cardio??
    Mo Cardio
    Tue Weight Lifting
    Wed Cardio
    Thur Weight Lifting
    Fri Cardio
    Sa Weight lifting
    Su Cardio
    Mo Weight lifting
    aand so one this is my plan
    in Cardio i run 4,6 miles in 8,10MPH

    Can i build? i dont wanna stop cardio :(

    • Alex Siddy October 1, 2012 at 12:22 pm #

      This is a difficult question to answer because a lot of variables come into play to give you a legitimate answer. For instance, if you’re a skinny guy and you want to build up your body to look like Bane but you’re doing a ton of cardio, then you will find it difficult to bulk up (if that is your goal). No, it’s not impossible but it will take longer. For skinny guys I usually recommend cutting cardio out completely (if possible) for a few months while they bulk up. Then once they have some size, bring back the cardio.

      So you need to measure your results to fine tune what you’re doing and tweak it (reduce cardio, increase workouts, change diet, etc) until you get the results you’re after.

      I hope that helps,


  29. Lewis October 14, 2012 at 10:55 am #

    Any idea how much Tom Hardy can bench press?

    • Alex Siddy October 17, 2012 at 3:37 pm #

      No, as far as my research goes, Tom has never revealed this information.


  30. Ronnie October 15, 2012 at 9:39 am #

    Hi Alex,

    What would you recommend doing to get traps like Tom Hardy? I read about that bridge exercise that he done with putting all his body weight on his head but I don’t think I’d feel comfortable doing that so is there anything else you could recommend??


    • Alex Siddy October 17, 2012 at 3:44 pm #

      Tom Hardy has said in interviews that his traps are his most responsive body part and gain mass quicker than other body parts. Each of us has parts of the body that are quicker to sculpt than others. But even if your traps aren’t the most responsive, you just need to work them harder!

      To target the traps I would definitely be doing either dumbbell or barbell shrugs. The latter being one of my favorite exercises.

      I hope that helps,


  31. Ronnie October 20, 2012 at 9:33 pm #

    Perfect! Thanks! Ill start doing the barbell shrugs!

  32. Jay November 16, 2012 at 8:31 pm #

    Hi Alex
    First off awesome info on hardy. He’s a
    Beast in both movies! But my question comes
    From the other side of the body scale. I am
    Particularly an endomorph so I’m a little on
    The heavy side I’m 6’2″ and weigh roughly around
    320 but I’m also pretty well built its just the
    Midsection that stands in my way. I just need some
    Good advice as to already having the size factor
    Already now. I just need definition and less of
    A mid section. Thanks- jay

  33. Samuel December 14, 2012 at 9:51 pm #

    Thanks for publishing this article. Its going to help alot as I want to change my frame. Because i’ve only just stumbled upon this website have you got a link to an effective dietary plan?

  34. MrMatt January 4, 2013 at 1:03 pm #

    Hey, my name is matt and I am trying to get back in shape,i am a lil more on the chubby side now, too much drinking and eating bad. I am ready to change the way i live by exercising and eating better and cut out the bad stuff. Any recommendations on how i can slim down while put on some muscle,i have never tried the 5 x 5 workout , but any advice would be great. Thanks

    • Alex Siddy January 26, 2013 at 5:06 pm #

      If you have had a big break from training and have let your body slide to the chubby side then I would definitely recommend getting back into weights, doing some high intensity interval training (HITT) 2 – 3 times per week and tracking your caloric intake and then reducing it by 500 calories per week (experiment with this number) until you start to see fat loss occur.

      In regards to workouts, there are many possibilites that will help you build mass. 5 x 5 is good but I would probably crank up the reps so you’re focused more on hypertrophy rather than strength (if you want to build muscle fast). So I would look to increase the reps anywhere from 8 – 12. This is a good range to stick to. 4 – 5 sets should be fine.

      Since you’re just coming back after a long break, I would stick to full body workouts rather than body part splits.

      All the best,


  35. Topdogg8her January 22, 2013 at 12:35 am #

    Hi Alex,

    Thanks for all your hard work in putting all this together.

    I Need a little help.
    I have had a long break from any gym after being hit by a bus whilst working on the sidewalk 3 years ago.
    i do still get delayed discomfort when i am active, meaning that i do a good days work and then i cant do anything for 3 days, sucks!
    I wanna put all this behind me now and build myself up again and strengthen allover so as i can do activities without causing damage.
    I will be starting to follow ur website but can you suggest a programme or anything that might help me to start off, i have my own bench, bells,bars,olympic rings and chin up frame, and a load of suppliment to use up.
    Aiming for the Tom Hardy result.

    • Alex Siddy January 26, 2013 at 5:12 pm #


      Sorry to hear about your misfortunes! Getting hit by a bus, wow, I couldn’t even imagine what your experience has been getting back to a healthy state.

      I would love to help you with this but due to the condition you’ve described, it’s probably worth getting a physical therapist to put together a customized system for you that will help strengthen the body parts that are weak. I would not use a “one size fits all” type of training program until you’re body is healthy again.

      I would recommend doing some form of yoga or stretching each day. This works wonders for your whole body.

      Wishing you all the best,


  36. Matt January 29, 2013 at 12:28 am #

    thanks alex, i am looking at some exercises right now, i am not too familiar with these but i will give it a shot!

    • Alex Siddy January 29, 2013 at 2:14 am #

      All the best champ and thanks for stopping by :)

  37. William February 1, 2013 at 2:37 pm #

    Hey Alex I just found this sit I’m 14 and in trying to get a shredded upper body for football next year I want bulk like bane what should I do

    • Alex Siddy February 7, 2013 at 2:33 pm #

      Hey William,

      I would build a base with the big 3 compound lifts (bench press, deadlifts, and squats). This will help build a nice solid foundation. Then add back exercises to target the upper body such as bench press for chest (covered as part of the big 3), bicep curls for the biceps, triceps extensions for the tri’s, shoulders can be hit with lateral raises and military press, traps with shrugs and so on.

      I would take a look at the recommended product list at the top of this site for thorough and complete workouts. Since you want to build size and strength I would stick to a rep scheme of around 5 – 8 reps and 4 – 5 sets.

      All the best,


  38. Matt February 8, 2013 at 12:43 am #

    Hey alex. thanks a lot. i have been eating healthier and getting a good nights rest and been doing the high interval trainings in the morning. It was a struggle at first but i am now looking forward to my exercises…i have lost some body fat and continue to do so. I also do full body work outs every 2nd day, and my muscle is coming in pretty quick. Once again thanks. If there are any other workouts you want to throw out there, feel free too, i am willing to try anynthing.

  39. Michael April 11, 2013 at 2:49 pm #

    I really dont understand why people are accusing hardy of taking steroids, he really isn’t big at all, its all his back and his traps, his arms are pretty average and s is his chest (not that he doesn’t have a good build) but i assume the guys accusing him of steroids are either puny themselves or overweight. step foot in a gym and your average id say 4/10 of the guys in the weight room make hardy look average.

  40. Mitch V April 17, 2013 at 5:55 am #

    Don’t be fooled, “supplementation” if the key word in this. No natural athlete ever put on 30lbs of muscle in a year let alone 3 months, they are lucky to gain half that in a year. His physique is probably attainable from a novice in 4 years naturally. If you don’t believe me go do your own research.

  41. dani July 27, 2013 at 7:08 am #

    my friend tells me not to go to the gym in the morning but i dont have time to go to the gym in the evening? does it matter or i will be fine

    • Alex August 15, 2013 at 12:09 am #

      The important thing Dani is that you make time for the gym. Morning, afternoon, or evening. Take your pick and start making things happen.

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