Even the best workout in the world and the most determined mind will not result in additional muscle mass, unless it is backed by a calorie surplus diet – there is simply no way around this. However, it’s worth to note that lighting conditions in this snapshot, as well as the way Daniel is pushing his shoulders together, contribute significantly to what we are seeing. With Daniel, we were training hard, being conscious about food, but in a balanced way. What advantage do you provide over what they could be doing themselves, or with some other trainer? Yes, it’s true that this will elevate your heart rate and make you burn somewhat more calories, however this effectively turns the entire routine into more of a treadmill run or another cardio workout rather than a muscle building routine. This made the task of putting on all the necessary muscle within a few months and even more difficult one. I know you're a believer in supplementation while training. This is what Waterson had to say about Daniel Craig’s transformation: “After a few months of training, Dan was lifting and performing like an athlete. This method may have been the icing on the cake for Craig. Because I don’t think so. This is a very simple exercise that will target your triceps, anterior delts, chest, lateral muscles, and even the biceps and traps. | Privacy Policy | Terms of Service, SkyFall Workout Routine | How Daniel Craig Trained To Be Bond, Click here to subscribe to my mailing list, Kettlebell Routines | Kettlebell Swing Workout, No Shave November Raising Prostate Cancer Awareness, additional psychological and physiological consequences, Yo Elliott episode on How To Squat Low Like A Prof, How To Get Lean – Interview with Srdjan Popovic on Visual Impact Muscle Building, How Much Exercise is Too Much | Fitness Interview With Tony DiLorenzo, Five Hours at Arapahoe Basin, Colorado | Snowboarding Workout Benefits, Maximize Your Snowboarding Gear With A Pre-Season Workout Program, HydroLoop on the Small Product Lab Challenge, They Call It A Come Back – Spring Training, Time to Get Depressed – Scapular Depression. You know how to train better; you know how to eat better. So you think being an actor is actually more difficult than being a professional athlete? I recommend 3 times a week for beginners. He almost didn’t rest between exercises (only as long as it took to position himself for the next exercise), and only rested for 1 minute at the end of each giant set. Seeing as there is no specific workout for Skyfall that has surfaced (yet), you’re best bet to get the Bond body is to follow along with this workout plan. It’s also possible that I would consider dropping the lateral dumbbell raises and substituting them with something that would bang your posterior chain a little harder – probably the stiff-legged dead lift. That was absolutely full of very good information, for one I didn’t know they were coming out with another James Bond movie so that was good to know because I have always been a huge fan. That's the thing. Whether I am working with an athlete or an actor, they are both structured similarly. Here’s my favorite how-to video demonstrating proper form – it’s kind of hilarious! Let’s get back to planet earth for a moment and try to look at things objectively, without being carried away by thoughts like "OMG OMG it’s Daniel Craig, I’m sure he has the PERFECT plan.". The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. It wasn't scrutinized, and you've got to remember that there are certain amounts of genetics that come into play. You just need to use the right workout (see above), follow a smart diet program (get plenty of protein and supplement with a protein powder such as Sun Warrior Protein), get adequate sleep to help with workout recovery, and stay consistent with your training. Even now, I still can’t believe the physical changes he achieved. Clean & Jerk: 1 set, 15 reps. No rest, jump right into the next exercise. I really just try to block the whole body from going catabolic. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Action stars aren't assembly line creations. Because that’s who he has worked with in the past. But at the end of the day, just sticking to the foundational basics will allow you to get the body you’re after. Pull ups are done using a pull up bar but if you don’t have one, you can check out the post I wrote on chin up/pull up alternatives. He just has the attitude and look of a spy and the way he doesn’t show any expression and things just really fits the character. This is always a consistent element that you will see in anyone who manages to do things that others seem to admire. © 2011-2020 Cube Dweller Fitness — All Rights Reserved. It is that old adage that if you want muscle enhancement, fatigue is good. Seeing as there is no specific workout for Skyfall that has surfaced (yet), you’re best bet to get the Bond body is to follow along with this workout plan. They're crafted from the ground up by devoted trainers like Simon Waterson. In was clear when the very first trailer was released, that Craig was sporting the same killer body that turned heads back in 2006 when Casino Royale was released. I would never not do that, because that is the only way to know if it works. What you may have not known is that Daniel Craig had lost a ton of weight by the time he finished filming the movie Cowboys & Aliens. I’m sure that there was SOME kind of progressive overload strategy involved in Daniel Craig’s workout. As you become more efficient, as you know yourself more, you become fitter. This means that if you are constantly lifting the same weight for the same number of reps, you won’t see any gains past the first 6-8 weeks of training, and that’s only if you are a complete beginner to weight lifting. Stick to the same exercises and set/rep scheme. Now, the idea behind using this approach is that it is supposed to keep your heart rate elevated, and thereby increase your body’s energy expenditure and result in better fat loss. His triceps seem very well-developed here, and from this picture I’d venture a guess that his body-fat levels were somewhere within the 9-11% range. So if I'm feeling a certain way, whether it is fatigued, over-trained, under-trained, not enough intensity, or whatever, then the other person is feeling it. On Friday’s workout, complete the same Power Circuit that you performed on Monday. So here’s my advice: either focus on losing weight and eating at a calorie deficit, or focus on gaining weight and doing a calorie surplus. I would drop out the dips and replace them with the overhead barbell press. Yeah, a lot of people look at supplementation in different ways. Surprisingly, Craig employed an intense and strange type of training called kriotherapy. But to be honest, rest while filming is not too bad. What is the most common difficulty or hurdle that movie stars have to overcome when they go through training like this? Therefore, you are working not only on the development of nice lean muscle tissue, but you’re also getting a bit of cardio as well, and keeping your body fat down.”. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. James Bond SKYFALL movie - clip with Daniel Craig and Ben Whishaw - Bond meets Q. Teaser Trailer. And yes, I will keep this post updated about the Daniel Craig Skyfall workout when more info comes out about it. The workout routine would have been OK in my book if not for the circuit training thing. And that’s exactly what you’re going to learn here. Okay so what did Daniel Craig do to get in shape and transform his body? So it is a really hard subject to broach with a lot of people, but from my perspective, supplementation is a total support for when your body is working at such a high rate. It is all about using as much natural body movement as possible. In a former life, Waterson was a British Royal Marine who augmented his meager rations with mail-order bodybuilding supplements. If you're training a football player, you want him on the field at all times with as much energy as possible, un-injured and performing to the best of his ability. Squat: 1 set, 15 reps. No rest at the end. The two don’t mix and match – sorry Mr. Simon. When you do all these things, then you just have to let the magic of time do what it needs to do. So do you need to subject yourself to freezing cold temperatures and shell out money on this method as part of the Daniel Craig Skyfall workout? They've got that structure, as well as not having to go to actual work and do like a 14-hour day and then train, like an actor has to. Is that still your go-to lineup, or are you trying anything new? The last I saw of him onscreen was in the snooze worthy movie Aliens And Cowboys, where Craig was noticeably thinner. Daniel Craig was instructed to take 1 second to lift the weight up, and then lower it back down over the course of 3 seconds. Tighten up them glutes, too! Overall though, you can definitely tell he’s been working out. They have a pre-season, in-season, post-season, and then rest. See now this is where things get a little hazy for me. Without structure you have nothing. Of course, as with anything, you can say that some things work for some people and some things don't work for other people. From everything we know, he was attempting to put on considerable muscle mass after all that weight he lost while shooting Cowboys & Aliens, so it makes sense that his goal would be to gain muscle. It is functional, dynamic, and not aesthetic. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Like I said, it is all about performing like an athlete. Without some progressive overloading strategy, you are not going to grow your muscles. So there is not need to bother with kriotherapy. Nothing like he looks in Skyfall…. I will continue to do these and see what kind of results I get out of it. You have to be blessed in a certain way. There is a huge taboo about supplements—do they work, do they not work? It is the constant increase in the weights that you are lifting, or in the number of repetitions that you are doing, that is going to give your body the needed stimulus for muscle growth. I will always test supplement stacks, nutrition, cutting or adding calories, or types of proteins or carbs, on myself. Building muscle and getting a body like James Bond is actually pretty straightforward. This not only reduces your muscle-building capacity, but also has a lot of additional psychological and physiological consequences associated with it. Barbell Curls: Craig was instructed to do this one with a straight bar. Chest And Back It was released in October 2012 to coincide with celebrations for the 50th anniversary of the franchise. If not, then this simply means Daniel’s workout was geared towards weight loss, and if that is the case – the only way he could have gained muscle like he did would be through the use of steroids. If you are over 35, it's good to have a little test booster in the morning. Everyone has a certain job to do at a certain time. All rights reserved. See this Proper bench press form video. I always put a blend of exercises together and use two back-to-back, like a deadlift into a plyometric, or pull-up into a plyometric. So far, there has been no specific information revealing the James Bond Skyfall workout or training. Nutrition is really tough. How did you make that transition from military man to a celebrity trainer? As more information is released, I will continue to update this page about the the Daniel Craig Skyfall workout. The reasoning behind using this method if you’re lifting weights is to help aid the damage done to from your gym session and accelerate the recovery process. I guess having your body seen by tens of millions of people worldwide is pretty good motivation. This video on triceps dips will make everything clear. Daniel Craig lowered himself until his elbows formed a 90-degree angle, at which point he went back up and repeated. Every Bond movie except for Skyfall has been shot on film. For optimal muscle growth to occur, you need to hammer the muscle pretty hard within a relatively short amount of time. First things first: Daniel trained at the same time as Simon – his coach. Join the conversation CubeDwellerFitness's Facebook Page. Usain Bolt does not stand on the beginning of the 100-meter dash line and say, "Check me out! Um, no, you don’t! That is when you go, "Oh my God, I'm so ill," or, "I'm lacking so much energy," or, "Oh my God, I just feel flat.". I was watching this trailer on TV the other day and I think that Daniel Craig is probably the best James Bond they have ever had. Everything I do is to try to prevent what could happen. It's all about adapting exercises to be more efficient, so the body moves through all its natural functions and you are not inhibiting it. This applied to Craig as well. All the best on your muscle building adventures, Tags: bench press, biceps curl, bodybuilding, building muscle, casino royal, celebrity workout, compound exercises, daniel craig, daniel craig skyfall workout, heavy weights, james body skyfall workout, james bond, james bond in film, muscle mass, pull ups, skyfall, weight training, workout. With fish oil, I am a firm believer that putting good fats into the body allows the body to release the bad fats stored around the heart. Reps: 10 for each exercise I always recommend if you can work out with a friend then it’s ten times easier, so rather than just coach him, we actually trained together, pushing each other that bit further.”, The James Bond Workout – Training Schedule. I have also included YouTube video’s where available and appropriate to help you get a visual on each exercise and to make it easy to take action on this workout. I had to get extra click happy with my mouse and do plenty of Google searches to find out more about this underground training method. L'acteur espagnol Javier Bardem sera le méchant dans le prochain James Bond réalisé par Sam Mendes, "Skyfall", et l'agent 007 incarné par Daniel Craig devrait succomber aux charmes d'une "Bond girl" française, Bérénice Marlohe. Spectre, the 007 movie released after Skyfall and again helmed by Sam Mendes, returned to more traditional 35mm film. It is tough having to do these things, especially with actors who are being asked to be athletes. As a trainer, I'm only as good as my knowledge. Simon Waterson – because that’s the guy in question – is an ex-marine who specializes in conditioning celebrity actors for their most physically-demanding movie roles. I had no idea that they were good enough exercises to warrant this kind of publicity though. I use myself as a barometer, and then I can adjust things if calories are too low, or if we aren't taking in enough supplementation of certain things and I'm feeling ill or tired all the time. That's how I approach each job. It's just a question of knowing what works. Remember not to throw the weight up by jerking your body or shoulders – if you need to do that, then lower the weight. Bond would likely have gone through scuba training to be an agent and would definitely know that trick, so the flare was just to find the hole in the ice. You can certainly experiment with other types of methods of recovery such as ice baths and massage if you want. So you need to make a choice: either focus on cutting the fat, or focus on gaining the muscle. At the ripe age of 44, Daniel Craig knew that the task of packing on mass for Skyfall would be a challenge. As I sat there in the cinema, watching this scene, I remember thinking, “Wow, I didn’t know James Bond was supposed to look like that!” Now Daniel Craig is back in the tux again with the release of the 22nd Bond movie, Skyfall. If you want to grow your muscles, do the following: Mark Nazzal is an online 1 on 1 weight loss and fitness coach who will make sure the job gets done, whether your Daniel Craig or not. Additionally, to get the edge when you’re in the gym, you can also use clever training tools such as Fat Gripz to help maximize your results. It's about his performance, and he just happens to have the functional physique to allow him to get from A to B in the shortest time possible. Don’t wait until you have the time to do it – MAKE the time. Simon Waterson strongly believes in putting a lot of effort into developing a strong posterior chain, as it makes the body less prone to injury as well as helps significantly straighten out your stature. Squat: needs no introduction I presume. Your diet, however, is going to be the backbone of whatever it is you choose. Trying to get “the best of both worlds” will always give you crappier results. After all, consider what he had to say about his role in Skyfall: But also I’m running most of the time during this film – he [Bond] doesn’t really just walk into a room and sit down, he tends to jump through the window and sit down, so I had to stay in shape.”. He was advised not to lock-out his elbows at the top, so a very slight bend in the arms was maintained. Feed your muscles, let them grow, and that is basically it. Bodybuilding is the only thing in the world where failure is a positive. Are the stars you work with resistant to it, or is it something that they generally come around on? Is that what Craig was going for? Lift the dumbbells to shoulder level using only your upper arms and shoulder muscles – don’t jerk the weights up with your entire body. Who could forget the iconic scene in Casino Royale, where Daniel Craig made his exit from the stunning Bahamas ocean to reveal a buff and ripped physique. 6 Chin Up Alternatives – No Bar? The James Bond Eating Plan Be sure to drink at least one gallon of water throughout the day. Aesthetics was never on the table. Diet is the single most important factor when it comes to gaining muscle and getting jacked like Daniel Craig did for Skyfall. And that Kryotherapy thing sounds like something worth giving a try. James Bond’s (Daniel Craig) MI6 Training Costume Skyfall (2012) Skyfall is the 23rd film of the James Bond series, which sees him investigating an audacious attack on MI6 that seems to be targeting his boss, M (Judi Dench). Glutamine, again, is for immunity. Like everything that happens at MI6, there's an expert behind the scenes pulling the strings. In films there is a pre-production, in-production, and post-production, like a football or soccer player would have. Fat Gripz Video – The Gym Workout Turbocharger? His body-fat levels seem higher to me in this one and I would judge it to be around 14%. Reps: 10 for each exercise The 5 “Deadly” Side Effects Of Muscle Building Workouts, Workout Recovery – 15 Tips To Recover Like Wolverine, How To Build Your Abs While You’re Waiting At The Bank…, How To Increase Your Bench Press – The Ultimate Guide, Baby Faced Bodybuilders (Video Documentary). So I would drop out the pull ups and replace them with Bent-over barbell rows. This is a great exercise for working your lateral muscles, the biceps, posterior deltoids, your middle and outer back, and even your pecs to a degree. The military has helped me a lot to be able to have that structure, as well as to do periodization. If you’re completely new to the game of building muscle mass, then you might surprise yourself how quickly you can transform your body in only a few short months. If I want to fatigue the chest, we would do incline press into kneeling cable flyes. Is it not going to work?" Close inspection of the scene where the flare travels upward (or perhaps doing a freeze-frame at that moment) reveals the hole in the ice-it's slightly difficult to spot, but it's there. about Daniel Craig and Skyfall. The unusual thing here is that Simon Waterson recommended that Daniel do squats with body-weight only – meaning no barbell. BCAAs are going to help keep you from going catabolic, in my opinion. You have to say how it is, and if you want the results, then this is how it has to be. It probably also teaches you that everybody comes in and gets the same treatment. If I had to make some kind of a recommendation for beginner weight lifters, it would be to drop the dips and pull ups. During the days when they were shooting the movie, he would finish his scenes and leave the set to work out for two hours a day. Simon!). He recommends using a “buddy system” and working out with a friend who shares similar workout goals and who can push you to raise your standards and performance. The James Bond Builder: Skyfall Trainer Simon Waterson. I wouldn't say it has changed. Disclaimer | Privacy | Terms | Sitemap | Contact, Daniel Craig Skyfall Workout - Licence To Get Ripped, Daniel Craig Skyfall Workout – Licence To Get Ripped. Matt: Hey alex. The science of supplementation is just becoming more and more apparent. This completely disqualifies it in my eyes as a bodybuilding routine, as I’m sure it does for every serious fitness coach out there (again – sorry Mr. Whether it is sprinting, jumping, all the things that are involved with action movies, you are so conditioned for it that when you are actually doing it, you have done it so many times that's it's almost like second nature. And just like for [athletes], nothing I do is ever structured for aesthetics. Here are the exact exercises he was performing: Clean and Jerk: this is mainly an exercise for building power and is not usually used for bodybuilding purposes, though obviously muscle will grow as well assuming a calorie-surplus diet is in place. Meet Simon Waterson. You become healthier. Reps: 10 for each exercise I saw the stack you used to help Chris Evans prepare for Captain America: 180 g of protein powder per day, including casein before bed; BCAAs, glutamine, and fish oil. Not sure if there was a medical reason for that, but that’s definitely not something you would want to do if muscle gain is your goal. Oh, and don’t do this 5 days a week, not unless you’re going to run this as a circuit (which you shouldn’t be doing if your goal is to gain muscle). You don't fill out a tuxedo as broad as 007's just by sipping gin and bedding Bond girls. And I would say that it’s great not only for guys at Daniel’s age, but also for women, as well as guys & gals of all ages, shapes and sizes. It’s therefore no wonder that guys from all over the globe are trying to figure out what exactly the 44-year-old Daniel is doing to achieve and maintain such great conditioning. The squat, when properly performed, works your thighs, your butt, your hamstrings, spinal erectors and abdominal muscles (obliques as well! Before I give you the specific daily workout that he was doing, this is what his personal trainer Simon Waterson had to say in GQ about Craig’s training leading up to Casino Royal: “The workouts were a blend of power lifting, with a lot of compound exercises thrown in. I was going over the exercises that you posted along with your article and noticed that I have done some of these before. It is, but the nice thing about doing different movies is that people have different physiques and perform different ways, so I'm constantly changing their programs, and that means changing my program. Sets: 4. I like to use a little melatonin to help get a good night's sleep and get into REM as quickly as possible. But first, let’s take a look at how Craig kept himself motivated throughout the ordeal, shall we? Unless you like it clumpy, be sure to serve it shaken, not stirred. I use something like a metabolic deadlift—a deadlift into a squat thrust, into a press-up, back into a deadlift. You have a great article and I appreciate you posting the information for the work out that was great. Flickr, Peter . Rest, drink some martinis, pick up an attractive girl, save the world, these kind of things. But he pulled through. I really don’t like the idea of circuit training (that’s just a fancy name for the “giant sets” I described above). Sets: 3. He also likes to put his clients on a Monday-through-Friday workout program, with weekends being rest days on which even drinking alcohol is allowed. Now, let’s take a look at the routine that Simon prescribed for Daniel. The above covers the exercise part of things. Wow, you didn’t know there was a new James Bond movie coming out! © 2013 Dude Where's My Muscle. The first thing you should understand is that once a man is past a certain age, his testosterone levels begin to slowly plummet. I also use a lot of plyometrics into strength exercises, like squat thrusts into pull-ups. Here’s an example of what this would have looked like in practice: Once the last exercise (lateral raises) is performed, there is a 60-second rest period, after which the entire process is repeated again. This basically means that, instead of doing each exercise for a few sets and then moving on to the next one, you do all of the exercises one after the other (one set per exercise), with almost no rest in-between exercises, until you’re done with all seven exercises, and then return to the first exercise and repeat the whole circuit. ), and even calves. Sometimes I have to train myself and do the programs actually in pre-pre-production. The theory and philosophy is similar, but it's evolved as our efficiency evolves. Bench Press: no introduction required here either. © 2020 Bodybuilding.com. Skyfall Lodge was a fictional mansion and landed estate in the highlands of Scotland. Pull ups: done with a wide, over-hand grip. So take action, stay consistent, and watch with a smile on your face as your body transforms right before your eyes, each time you look at your reflection in the mirror. FOCUS. Daniel felt that he would best portray the role of a cowboy if he was thin and scrawny, and therefore lost a lot of muscle mass employing a calorie-deficit diet. When the body knows it is going to get a certain amount of fat, it feels comfortable releasing it. When I say “progressive overload,” I simply mean the way that Daniel was making sure that his muscles were constantly being put under more and more pressure, from day to day or from week to week. With the switch to Daniel Craig, the muscles are much more on display. Nick Collias is the Executive Editor at Bodybuilding.com.