穿越火线枪战王者吧 www.nqxfd.icu There are plenty of ways to mix up your workout. Terry Crews isn’t into any of them.
How do you build an action hero body like the one that Crews has sported in everything from Brooklyn Nine-Nine to The Expendables to Deadpool 2 and Arrested Development? By sticking to tried-and-true exercises for two decades and almost never missing a day. His other secret? Training on an empty stomach. Intermittent fasting isn't for everyone, but Crews tells Men's Health it got him out of a rut.
"I don't like the way I feel. I've got to change something. Let me try this," he says. "And you know what? There might be another stage where I try something else."
That’s the game plan that has Crews weighing in at a chiseled 238 pounds, with ostrich-egg biceps and a torso carved from steel, at age 50.
“Remember now: Consistency,” Crews says. “Most of my workout has been the same; literally 90 percent of it has been the same thing for 20 years.” Crews built his current program in 1999, working with a trainer to piece together a plan that would keep him jacked but having him feeling great, too.
Crews learned plenty during that period and now crafts his own workouts. And his results have been satisfying and sustainable, getting him as strong and ripped as he’s ever been. And if you want to train just like Terry, you can, too, because Hollywood’s most diesel police chief is more than happy to share his routines.
Need a new chest workout or a biceps blast? Terry’s got you covered.
Terry’s Chest Smash
Crews’ chest workout is all about volume, and it focuses heavily on adding depth to his upper chest. That’s why he leads every chest workout with incline bench presses instead of flat bench presses. “This is the one thing I put a major change into this year for my chest,” he says. “I want to really load the upper part of my chest, because I like the way it looks more. This is why my chest kind of has a split in it.”
Crews opens every chest workout with pushups as a warmup. “I do tons of pushups,” he says. “And not just on chest day, sometimes two or three times a week. Simply just to warm my body up. It works. And it’s kind of like, if it ain’t broke, don’t fix it.” Think of doing 20 or 30 pushups. You’re just warming up, remember, not really getting into the workout just yet.
Incline Bench Press
Next up is the incline bench press, the key piece of Crews’ workout. Crews aims to do 4 sets here. He’ll do 10 reps the first set, 8 in the second, 6 in the third, and 4 reps in the fourth.
That’s a standard pyramid setup that allows him to work heavier with each set. “I’ll start out at 185 pounds,” he says. Then he adds weight quickly. “Then go 225, 275, 315.”
Barbell Bench Press
From there, Crews heads to the flat bench. Sometimes, he’ll bench with dumbbells, but most of the time, he’ll hit the barbell here, too. He works with the same rep scheme he used on the incline bench, doing 10 reps the first set, then 8-6-4 for the next three sets, aiming to finish at 375 pounds.
Every other week, he’ll also insert some assistance and go a little heavier, using the Slingshot. The Slingshot is an resistance-band-like advanced training tool that goes around your arms and essentially helps you press the weight off your chest, a slingshot effect that lets you use more resistance than you normally would. “I’m assured of overloading my chest,” Crews says, “but safely. “If you can do more weight with good technique, you get stronger.”
Pushup And Dip Superset Finisher
By now, Crews’ chest is on fire, but he wants to finish with some lower chest work. He does that with a nasty bodyweight superset that isn’t for the faint of heart. First he’ll do a set of pushups until failure. Then he’ll immediately get up and do a set of dips, either with his hands on a bench or on dip bars, also working to failure.
After what he describes as “little break,” he’ll do another set of that superset, also working til failure. He’ll finish with a third set of the same superset. “By the last set,” he says, “you’re a little withery.”
This superset is filled with challenge, so be cautious if you dare to try it. Make sure to end each set at “technical” failure, when your technique is no longer clean, especially on the dips. If you can’t squeeze your shoulder blades when you’re doing your dips, your set is very likely done.
Terry’s Biceps Blast
Crews attacks his biceps workouts with aggression, going as heavy as he can - but never at the risk of form. “I’ve learned you’ve got to listen to your body,” he says. “Some days, it’l literally tell me ‘On this exercise, don’t go so heavy.’”
That doesn’t prevent him from working hard though.
“For me, one of the most valuable biceps exercises is actually the pullup,” Crews says. “A lot of people spend some time on barbells. For me, when I started to master the pullup, my biceps really, really started to show.”
Crews leads every biceps workout with four sets of pullups to failure. He’ll usually wind up doing around 25 pullups the first set, around 18 the second set, then 15 on the third set. The final set winds up being 10 to 12 reps. How does he get such big numbers? He’ll use lifting straps for his pullups. Yes, that means he’s not training his forearms and grip as much, but that’s not why he’s doing pullups anyway.
“I really want to max out the reps,” he says. “I’m concentrating on arms and back with this one.”
Now that Crews has fired up all his pulling muscles, it’s onto that old standby exercise, the classic dumbbell curl, where you stand holding a pair of dumbbells and alternately curl each one up to your chest. Crews does four sets here, following his 10-8-6-4 template - and working to train wildly heavy.
“I start usually with 50-pound dumbbells,” he says, “and I go up to 55s and 60s and end on 65s.”
He never does one-rep maxes on the move, though, and he always makes sure he can control the weight. “I have to be really careful,” he says, “because I injured my biceps a couple years ago. But I know my bread and butter. I go as heavy as I can to retain my size. I want my muscles to saty big and stay full, and I know going heavy, for me, helps to keep that happening.”
Biceps curl 21s
Crews ends his biceps workout by grabbing an EZ-curl bar for biceps curl 21s. First, he does 7 reps from the bottom of the curling motion, going up only until his forearms are parallel to the ground. Then he does 7 curls from that parallel-to-the-ground position to the top of the curl. Then he does 7 full-range-of-motion biceps curls.
He does 4 sets of this. “It’s tough,” he says. “Sometimes, I vary the weights on this one.”
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