How did actor Henry Cavill transform himself into the Man of Steel?
He started with iron, of course. The kind you find in a gym. In fact, to become more Super, Cavill turned to Mark Twight, owner of Gym Jones in Salt Lake City, the same fitness expert who transformed the cast of 300 into an army of men with washboard abs. Twight uses a punishing training routine called the “Tailpipe:” a 100-rep workout that’ll smoke calories, torch fat, and leave you exhausted.
The Tailpipe has two “sides,” exercise and recovery, explains Dan John, Twight’s colleague and fellow strength coach. “The exercise portion is designed to get you gassed,” he says, “but the recovery is just as important.” Twight’s Tailpipe recovery method: the moment you finish an exercise, calmly take eight controlled breaths in and out of your nose. “Fight the urge to gasp, throw yourself around, or change songs on your iPod,” says John. Then immediately start the next exercise.
The Tailpipe can also improve your sports performance, John says, because it helps manage “the stress of extreme fatigue.” After your final tailpipe recovery, attempt a fundamental sport skill. For example, take three free throws, using three basketballs that you’ve placed nearby ahead of time. “Become better at dealing with this stress, and you might suddenly find yourself becoming a clutch player.”
Use this routine at the end of your regular workout, or as an intense circuit you can do almost anywhere. Perform the exercises in the order shown; a 35-pound kettle bell or dumbbell is recommended for the movements that require a weight. Do 25 reps of each exercise, using the tailpipe recovery technique between each move.
1. Goblet Squat: Grab a kettle bell or dumbbell and stand with your feet just beyond shoulder width. Cup the weight with both hands and hold it vertically next to your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body as far as you can. Push yourself back to the starting position and repeat.
2. Kettle bell Swing: Bend at your hips and hold a kettle bell or dumbbell with both hands at arm’s length down in front of you. Rock back slightly and “hike” the kettle bell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight. Reverse the move between your legs, and keep swinging.
3. Squat Thrust: Stand with your feet slightly beyond shoulder-width apart. Bending at your hips and knees, squat and lower your body until you can place your hands on the floor. Kick your legs backward into a pushup position, and then immediately reverse the move and quickly stand up from the squat. That’s 1 rep. To add to the challenge, jump up from the squat instead of standing up.
The above metioned exercises are recommended to do at the end of your workout to begin implementing the Tailgate method into your regular workout. The aim is to eventually learn how to incorporate the entire Tailgate method into your entire workout. If you are not sure how to perform or incorporate the Tailgate method into your regular routine, call some of your local gyms and see if they have trainers that are skilled in the Tailgate method, as it is becoming more and more popular.
Keep in mind when ramping up the intensity in your workout, recovering with loads of protein and even some testosterone boosters can make the difference between feeling sluggish and over trained or actually packing on some muscle. Of course eating a balanced diet and getting adequate rest in between workouts is vital to performance and results as well.
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