[madbiceps name=Taylor Lautner|biceps=16.5″|chest=41″|waist=30″|height=5ft 7 in|weight=167 lbs]
Taylor Lautner is a Hollywood actor famous for his role in the Twilight movie franchise. In the first Twilight movie, he was a skinny 140 pound teenager, but his role required him to bulk up for the second movie, and within a year, he gained 30 pounds of muscles and one of the best physiques in Hollywood.
Lautner’s new physique helped him get the attention of the ladies, but it also served as proof that anybody can gain that type of physique, regardless of how small they are. Since his role in the Twilight movies, Lautner has gone on to become an action star, and has his new physique to thank for that.
Lautner was able to gain his physique with the help of personal trainer Jordan Yuam. When his trainer was asked how he was able to transform the skinny teenager into a six pack and muscle having werewolf, Yuam said the less muscles you have, the easier it is to gain muscle mass.
He said as long as you eat right and follow the right workout regimen, there is no reason why you shouldn’t be able to gain pounds of muscle in a year.
Heavy Weight Workouts
Since Lautner wasn’t sculpted and needed to gain a lot of muscles, Yuam had him working on heavy weights. He did low reps of heavy weights in order to gain mass quickly. Yuam’s strategy was to get Lautner to lift 40 percent more weight than he could normally lift.
If Lautner could bench press 120 pounds 10 times, Yuam would have him lift 170 pounds. Since Yuam knows it is too much weight for Lautner to lift, he would spot him, to make sure he doesn’t drop the weight on himself. Yuam believes that doing 3 sets of 5 reps of the heavier weights helps your body adjust to the new weight even before you are ready to lift it.
Something else Lautner did when working with Yuam was to vary the volume of his weight training. Instead of working only on heavy weights, Yuam would switch it up and have Lautner do high reps of lighter weights. He does this because a recent study shows that men who vary their rep counts and trained different muscle groups were able to increase their bench strength by 28 percent, and their leg press strength by 43 percent.
Yuam also recommends using free weights a lot, and to cut down on cardiovascular exercises. The reason he doesn’t recommend doing a lot of cardio exercises is because the exercises sap your strength and limits muscle growth. He also recommends not overworking your abs, and only work on them three times a week.
Calorie Intake Formula For Perfect Diet
When it comes to training, your diet is almost as important as your workouts, because the diet is what allows your muscles to recover, and provide fuel for your body to continue exercising.
A lot of people aren’t sure how much they should eat because a lot of athletes and actors that workout say they eat different amounts of calories per day. According to Lautner, Yuam gave him a formula to help him determine how many calories he had to consume on a daily basis.
- If you are 160 pounds, and you want to be 190, your daily calorie goal should be:
- Desired weight x (workout hours per week + 9.5) = Daily caloric intake.
- So if you work out for three hours a day, add 3 and 9.5, and multiply by 190. This will give you a total of 2,375, which should be your daily caloric intake.
Lautner’s diet consists of foods like egg whites, whole grains, fish, steak, chicken, fruits and vegetables, brown rice, and supplements.