He uses this training because of the stunts he does, and he finds it’s a great way of exercising.
If you don’t know how to do parkour, rather get graining in it, because you can run the risk of injury.
Otherwise, it can be a pretty enjoyable activity.
3) He had a personal trainer for Arrow
Stephen says to those who want to get shredded like he is; people who are serious about building a lean and mean physique, that you pick and choose what you like to implement into your training methods.
Because no one is perfect – you just have to find what works for you.
But he didn’t get his physique in such a peak condition by doing it alone, for Arrow.
He had the help of a personal trainer, Thomas Taylor, who is a martial artist and conditioning coach.
Stephen and he have spent long workout sessions in Thomas’s T3 Athletic gym in Vancouver, where Arrow was filmed.
4) Diet is a top priority
Training is imperative for success, but Stephen is first a believer in the diet as his number one priority.
Try and eat 5-6 meals a day, but make sure that you eat good clean energy.
You need to eat based on your goals and how many calories you burn in a day; that’s how many calories you should be eating.
Stephen Amell’s Workout Routine
Do these exercises on Monday/Wednesday/Friday OR Tuesday/Thursday/Saturday.
Then on the in-between days, do mixed martial arts such as kickboxing, jiu-jitsu, archery, parkour, and/or running.
Workout A – Chest/Triceps/Abs
4 Sets of 4-6 reps : ‘Incline Dumbbell-Presses’
3 Sets of 8-10 reps : Flat Dumbbell-Presses
2 Sets of 8-10 reps : Weighted Bar Dips
4 Sets of 10-12 reps : Overhead Triceps Extensions
5 sets of 10-12 reps : Side Lateral Raises
5 Sets of 10-12 reps : Weighted Cable Crunches
Workout B – Legs/Calves
5 Sets of 5 reps : Deadlifts
3 Sets of 4-6 reps per leg : Dumbbell Bulgarian Split Squats
3 sets of 8-10 reps : ‘Leg-presses’
2 Sets of 8 reps per leg : Dumbbell Lunges
6 Sets of 10-15 reps : Calf Raises
Workout C – Back/Biceps/Abs
5 Sets of 4-6 reps : Weighted Pull-Ups
4 Sets of 6-8 reps : Bent-Over Barbell Rows or Cable Rows
3 sets of 8-10 reps : ‘Barbell-curls’
3 Sets of 8-10 reps of each arm – Alternating Hammer Curls
3-5 Sets of 10-12 reps – Weighted Cable Crunches
Stephen Amell’s Diet
Stephen has learned that eating foods that contain salt and sugar aren’t going to bring the results needed for the Arrow series and other roles.
That means he focuses on quality food so that he isn’t always hungry.
If you eat good, whole foods, you don’t get into situations where you eat a meal, and then 20 minutes later you are hungry again, he says.
Stephen had to eat huge amounts of protein to help start the muscle-building process.
He says“You need adequate protein to gain muscle. Using 0.7 grams of protein per pound of bodyweight is a good daily minimum to shoot.”
He makes sure that he burns off the calories if he eats more calories.
He does eat carbohydrates because of the healthy fats to provide energy for his intensive training sessions.
These are foods Stephen has excluded from his diet
Beer (contains gluten)
Some good places to get your protein intake
Whey protein powder
20% of his calories come from fat
Dietary fat helps boost your testosterone levels and helps to keep you satisfied. Fat also prevents your hormones from getting out of balance. Fat is available from these sources:
Fuel up with small healthy snacks
If Stephen gets hungry on set, he opts for small, healthy snacks instead of a full meal. Healthy snacks give him the energy he needs without adding weight.
Stephen Amell’s Supplements and Recommendations
Recommendations of Stephen Amell
1) Stay lean – in superhero shape
When the Arrow team saw how Stephen could hold himself to an intense fitness standard they just knew he was the right guy for his role in Arrow.
And Stephen says, “I feel like as the show has gone on, and we have gotten to shoot more seasons, I have only gotten stronger and more adept at training. That means I can always be trying new things out in the gym, and we can try be trying new things out in Arrow.”
2) Create a complete sense of fitness
Lots of actors get in shape for a certain movie they will be in, but Arrow went into more seasons which meant Stephen had to work hard to keep pushing his abilities and physique.
“When we get to the gym, it’s a lot of different circuits,”he says.“It’s very much about shocking your body and shocking your muscles. You want to keep them guessing and really put them to the test. Each day we try different things, but it is a lot of circuits.”
3) Apply resistance to your training
Stephen single-handedly popularized the pull-up “salmon ladder” and now it’s a major feature on CrossFit and other ninja competitions. “I enjoy doing body resistance stuff,” he explains.
“I do a lot of chin-ups and pull-ups, incorporating different grips.”
4) Eat the ultimate hero foods
Stephen says he tries to stay away from gluten, dairy, and processed sugars. It gives him the opportunity to add more lean proteins, veggies, and complex carbs. “There is a satisfaction to improving and working towards a specific goal.”
“Martial arts are a vehicle for developing your human potential” – Stephen Amell
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