[Scott Adkins workout edited 3/2/2012]
I’m a huge fan of action movies, but I’ve only recently discovered the absolute awesomeness that is Scott Adkins after watching Undisputed 2 and 3. Yeah I know, shame on me.
If you don’t don’t know who Scott Adkins is, he’s one of the more “under the radar” action stars in Hollywood and he’s also THE most underrated one as well.
Over the years, Scott has appeared mostly in direct-to-DVD films such as Undisputed 2, Undisputed 3, Ninja, and Assassination Games.
Huh, Assassination Games?
I seriously don’t understand why this guy doesn’t get more big movie roles, but hey, at least he’s set to star alongside the likes of Hollywood’s greatest actions stars, Jason Statham and Sylvester Stallone in 2012′s The Expendables 2.
And unlike most celebrities who workout mostly for looks and aesthetic reasons, Adkins holds multiple black belts in taekwondo and kickboxing. So not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.
Scott Adkins workout routine to gain muscle
As you can tell from the picture and video above, Adkins is a very muscular man, and in order to gain any appreciable amount of mass, you need to lift weights, and you need to lift hard and heavy.
Here’s a sample weight lifting routine for you to gain muscle:
Monday (upper body)
- Flat bench press – 3 x 6 reps
- And rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
- Dumbbell military press – 2 x 12 reps
- Chin ups – 2 x 10 reps
- Tricep extension (with rope or dumbbell) – 1 x 15 reps
- Dumbbell curl (with dumbbell or barbell) – 1 x 15 reps
Wednesday (lower body)
- Front squat – 3 x 5 reps
- Romanian deadlift – 3 x 6 reps
- Leg press – 2 x 12 reps
- Seated calf raise – 2 x 12 reps
- Standing calf raise – 2 x 12 reps
Friday (upper body)
- Same as Monday but replace flat bench press with incline press.
Completely optional (fat burning conditioning circuit)
I’ve also added a simple fat burning and conditioning circuit to the Scott Adkins workout above. This is completely optional and I probably don’t even recommend it if you’re a complete beginner to working out. You can do this circuit after each of the workouts above.
Perform the circuit 2-3x with 30 seconds of rest between each circuit
- Burpees – 12 reps
- Dumbbell swing – 20 reps
- Mountain climbers – 45 seconds
- Close grip push ups – as many as possible in 30 seconds
Scott Adkins Diet
How many calories should I eat to gain muscle?
To minimize fat gains, use the following:
On workout days, eat 500 calories over your maintenance: 15 * (your bodyweight in pounds) + 500
On rest days, eat about 200 calories below maintenance: 15 * (your bodyweight in pounds) – 200
How much protein should I eat to gain muscle?
Aim for about 0.8-1 gram of protein per pound of bodyweight.
Do I need to eat pre/post workout?
It’s not 100% necessary to eat pre-workout, if you’re hungry, you could eat something light, possibly a protein shake. Despite what most people believe, pre-workout nutrition doesn’t really impact muscle growth or fat loss. Just give fasted training a shot, you might be pleasantly surprised.
And the same goes for post-workout nutrition – don’t worry about it. There’s absolutely no need to rush home to eat something after a workout. Just try to eat something withing 2 hours of working out.
How many meals do I need to eat a day?
While a lot of people say you should eat 6 times a day, it’s really not necessary. As long as all your calories are all accounted for by the end of the day then you’re good to go.
Packing on muscle quickly and efficiently
Scott Adkins has a very visually impressive body. In no way is he a professional bodybuilder, but he sports a very impressive amount of dense muscle mass and walks around with relatively little body fat.
If you like this kind of look, my friend Rusty Moore has a program called Visual Impact Muscle Building For Men. It’s a complete 4-part course to help guys get that lean and ripped “Hollywood” body.
Let me know if you have any questions about the Scott Adkins workout in the comments below.