Flula Borg gained 25 pounds of muscle with The Suicide Squad workout
Perhaps in the past watching Flula Borg Workout would not have caught your attention. The German comedian was never known to be jacked up. But if you've seen the trailer for the new Suicide Squad, you've gotten a glimpse of Borg as Javelin, a relatively unknown DC character. He's a former Olympic athlete who (of course) carries a spear as a weapon. How did Borg, a self-proclaimed "skinny guy" add muscle mass to his body? He enlisted the help of Los Angeles coach Paolo Mascitti, whose bespoke strength-building program earned him 25 pounds of muscle.
"My usual routine was exercising for 20 minutes, not eating, and staring at the television for the rest of the day," Borg tells the Men’s Journal. "Paolo told me it wouldn't fly."
Borg also has a boosted metabolism so he needed 7,000 calories a day. Read all about the making of a former Olympic super villain here.
The Olympic lift that Flula Borg did with 25 pounds of muscle for "The Suicide Squad"
Directions: This is a sample circuit that Mascitti developed for Borg to add muscle mass and increase overall strength. The first two movements are done individually as drop and reverse drop sets for maximum muscle fatigue. This is followed by three supersets in which two back-to-back movements are performed with no pause between exercises. Complete the four supersets before moving on to the next pair of movements, pausing a minute between each.
1. Barbell bench press
5 sets x 15-12-10-8-6 repetitions (Increase the weight as you decrease the number of repetitions)
How it goes: Grasp the bar just outside shoulder width apart and arch your back so that there is space between your lower back and the bench. Remove the barbell, then lower it to your sternum by tucking your elbows about 45 degrees to your sides. When the bar touches your chest, press your feet into the ground and push them back to the starting position.
2. Flat dumbbell press
4 sets of 6-8-10-12 reps (Decrease weight as you increase the number of repetitions)
How it goes: Sit on a flat bench and place dumbbells on your thighs. "Kick" the weights off your legs as you lie down and bring the dumbbells to chest level, rotating your palms so that they are facing forward. Push the weights up until your arms are fully extended, pause for a moment, and then repeat the process.
3A. Cable transition
4 sets x 15 repetitions
How it goes: With your back facing the machine, position the pulleys so they are level with your shoulders. Grab the handles with each hand and throw yourself forward in a split stance. Keeping your elbows slightly bent, push the cables forward in a wide arc until the handles are in front of your face and your arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.
3B. Incline bench press with barbell
4 sets of 6-8-10-12 reps (Decrease weight as you increase the number of repetitions)
How it goes: Set a bench on a 45-degree incline. Grasp the bar just outside shoulder width and arch your back slightly so that there is space between your lower back and the bench. Remove the barbell, then lower it to your sternum by tucking your elbows about 45 degrees to your sides. When the bar touches your chest, press your feet into the ground and push them back to the starting position.
4A. Low-to-high cable crossover
4 sets x 15 repetitions
How it goes: With your back to the machine, place the pulleys so they are low off the ground. Grab the handles with each hand and throw yourself forward in a split stance (hands should be on hips). Keeping your elbows slightly bent, route the cables up and forward in an arc until the handles are in front of your face and your arms are parallel to each other. Your chest should feel contracted and engaged. Pause for a moment, then slowly let the cables pull your arms back to the starting position.
4B. Reject dumbbell presses
4 sets of 6-8-10-12 reps (Decrease weight as you increase the number of repetitions)
How it goes: Set a bench on a 45 degree slope. Sit down and put dumbbells on your thighs. "Kick" the weights off your legs as you lean back, anchor your feet under the pads, and bring the dumbbells to chest level. Rotate your palms so that they are facing forward. Lower the dumbbells until your forearms are perpendicular to the floor, then press the weights up until your arms are fully extended. Pause for a moment, then repeat.
5A. Dips
4 sets x 15 repetitions
How it goes: At a dip station or with two stacks of plyo boxes on both sides, push your legs up and plug them in. Keeping your chest tilted forward slightly, bend your elbows as low as possible, aiming so that your hands are parallel to your pecs. Backward movement to the starting position.
5B. Pushdowns on the triceps pull
4 sets x 10 repetitions
How it goes: Raise the pulley to the top position, then face the machine. Grasp the horizontal cable bar or attachment with an overhand grip so that it is at chest level in your hand. Starting with your elbows by your side, forearms perpendicular to your body, push the bar down until your arms are straight. Your core should be kept busy throughout the movement. Pause for a moment and then return to the starting position in a controlled manner.
6A. Skull breaker
4 sets x 12 repetitions
How it goes: Pick up a dumbbell and lie down on a flat bench. Hold the weight with both hands on either end, then push it across your chest. Bring the weight behind your head in a controlled motion, bend your elbows, and keep your upper arms straight. As soon as it taps the bench, contract your triceps to get the barbell back to the start. Start the weight lightly and try not to move your elbows to help lift.
6B. Triceps extensions standing on the overhead cable
4 sets x 12 repetitions
How it goes: Position the pulley at the highest height and attach a rope extension. Grasp the attachment with both hands and lift it above your head so you can look away from the machine, then lean forward and assume an offset position. Hold the rope with your elbows forward and arms bent over your head. Extend your arms in front of you by contracting your triceps; Don't use your upper arms. Back up slowly to get back to the start.
The Suicide Squad hits theaters August 6th and is on HBO Max.
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