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Muscle-Building Workout and Diet

I’ve trained Mark Wahlberg for 13 years now,
got him ready for several movies including Pain & Gain, Shooter, The Fighter… At the end of the day, Mark’s gotta be able
to move like a cat. And still wield heavy ass guns. And in order to do that, he’s gotta be athletic
as heck. So we work out in a two-day split, meaning
that we have a day A regimen, and a day B regimen. So let’s say on Monday we do upper body pushing
and lower body pulling – then on day B, our focus is on the flip side. So now I have upper body pulling, and then
lower body pushing. Now when we talk about form for Mark, a lot
of what we deal with is Upper Cross Syndrome, a lot of that little slouch that all of us
are developing, whether it’s from the sedentary lifestyle or the texting, right? But addressing that and getting into the right
form is absolutely what we’re geared for. Why we use this particular exercise is the
chaos that you have to control. The fact that he has to hold that band apart
really accentuates the muscles that have to be on to stay tall. Absolutely press this lower back to the ground
to keep these ribs down and tucked, engaging that interior core, and tying it in with that
breathing. This is one of our big bang-for-your-buck
warmup exercises for the post-year chain. Absolutely be focused on good breath – in the nose, out
the mouth when you breathe – to the low back. Okay? Don’t let that breath get stuck here. When we start getting to any pushing motions,
a big thing that can happen is that posture turns into this: It’s important to get the core part of the pushing complex – which is why the power
play and the movement itself is so important here. Now, as Chad sets up for his pushup, I have
him in perfect plank position, I’m gonna get him to – bring your chin over this fence – there
you go. So now I have a direct line – wrist under
the shoulder. You don’t want to be anywhere else except
for right on top of that wrist. So go ahead – drop into that pushup, Chad,
by falling forward – notice that forward fall creates that 90 degree bend in the arm. Super important tip. Once we’ve worked on our breath, worked on that posture – we round off our warmup
with some VersaClimber. You may not have a VersaClimber handy in your
gym – you can still work on your cross body patterning. Here’s a couple of exercises that I love if
you don’t have VersaClimber. Chad’s doing this bear crawl
in a figure 8 pattern. So he’s gonna be crawling around these few
points in a figure 8. Notice I can put an object here on Chad’s
back, and that keeps him more mindful of controlling that rotation, that rocking back and forth,
because that’s what this is all about, right? Core control, posture control, breath control. Chad’s gonna get into position, elevate
his knees above the ground – and here he’s gonna split up his body left and right side,
focus on this side, bring the knee to the forearm. Now that we finished our warmup and our body’s
ready to go, let’s do day A. Chad’s gonna squeeze his lower back to the
ground before pushing the bar up. As he pushes the bar up, he’s gonna in-control
drop one leg and hover the ground. There’s a lot of core tension – you’ll recognize
this position from that Superman hold, and then reset by dropping bar, and getting back
into that 90-90 dead bug. Opposite leg goes next time with that press. Chad’s gonna pull back into tension here – pull
into that big tension – he’s gonna kick that left leg back, hinge at his hips, and
drop towards the tension, and then he’s just gonna
pull and stand right back up. After those two, I always throw in a corrective exercise,
so we’ll farmers walk a figure 8 pattern for about – anywhere from 15 feet to 100 yards. Now getting into the second half of day A,
we’re still working on those two patterns, but we’re just taking the other side of that. We did unilateral on the lower body pull last
time, so we’re gonna go bilateral on the lower body pull this time. This is a
half-kneeling position. When we get into a half-kneeling position,
we’re really helping the body to understand a little bit of a different base. Getting the hips to split really helps to accentuate
that posture because the core is more active. Now you’re into your corrective exercise, and what
we’re gonna do today is our power-play figure 4. If you want to you can be on a Bosu – a
figure 4 pattern is a big stretch for your hip. We’ve done all this work on the pieces and
patterns – now let’s play some music with the body. This is metabolic work. So if you’re at the end of your 30 seconds
and you’re not feeling that [panting] and the heart’s not thumping, then you want to maybe you want
to pick up that rope that is a little thicker, or a little longer. My favorite finisher is the sled push. Why? Number 1 because it’s super challenging – and
number 2 it’s super corrective in nature.

88 thoughts on “Mark Wahlberg’s Insane Workout Routine | Train Like a Celebrity | Men’s Health

  1. I think it's great how Mark has become religious as he's aged. 😀 That is much more important than his amazing physical fitness. That being said, I am going to use my garage gym now. Good video. 😀

  2. ​Pick someone else to do a story on preferably someone who isn't racist

  3. If hes taking hgh well than its not working even well over 40 thats a natural build but whatever you keyboard Einstein's wanna think

  4. lol wtf – he is jacked but his form is terrible. not being one of those guys on yt calling him but to be close to 50 and that big, you would think he would know basics. and where is all the heavy ass squats, dl to build the overload mass?

  5. Made it to 3:07 and realized this video was the biggeat waste of 3 minutes and seven seconds. It was an "insane" waste of time.

  6. You're not building size and getting ripped doing this. Walhlberg hits the weights hard and mixes in cardio.And yes I truly believe he's using HGH .

  7. if you think about it no one in the real tactical world does this shit, however if your client can pay for this then more power to you

  8. squats, pull ups, deadlift, bench press, overhead press. focus free weights over machines. Stuff in this video is ideal for female bikini physique models

  9. I actually really like this trainer and love these functional workouts. Very similar style to what i do. I challenge you to try it. Functional exercises are actually a lot harder than it looks.

  10. As I'm recovering from knee and back surgery, I'm so glad I came across this!
    Please let me know where I can get that band he put around his body for that stretch you started this vid with. Note: I need it to go around my 6'2 frame. Thanks.

  11. this workout looks boring,tedious beyond belief, nothing bu personal trainer made up exercise horse shit

  12. Still waiting for Wahlberg to make Fighter 2,he better hurry up he ain't getting any younger! Got to make it about Micky Ward and the 3 Gatti fights!!! That's the best part of the story that he left out of the first film!

  13. I can guarantee this is not how Mark Wahlberg built his physique. He built it with plenty of calories/protein, a good bodybuilding split (maybe a PPL, Antagonist Split, etc. not this Bosu-“Functional” BS) and of course, steroids.

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