“Oh, you think darkness is your ally. But you merely adopted the dark; I was born in it, molded by it. I didn’t see the light until I was already a man, by then it was nothing to me but BLINDING! The shadows betray you, because they belong to me!”
An iconic scene and an unforgettable fist fight gave us a chance to see someone best Batman for the first time on the big screen. The question remains, how jacked do you have to be to defeat Batsy? The answer lies somewhere in Tom Hardy’s training program for Christopher Nolan’s final Batman film, The Dark Knight Rises.
Tom Hardy used a pushup ‘matrix’ workout while bulking to play Bane. The premise was quite simple, Hardy used his bodyweight to wreak devastation on his body, where he packed on a heap of muscle in a short amount of time.
To pack muscle on his chest, arms and shoulders he hit a four round circuit, starting at 10 reps in the first round, down to 7, then 5 , then 3. So let’s cut do it then. Here’s the Bane workout you can complete from home.
The square: 10, 7, 5, 3 Reps
Position your palms so they’re square with your shoulders. Tuck the elbows, and move along your torso to activate your triceps.
The Rectangle: 10, 7, 5, 3 Reps
Set your hands wide apart and lower yourself slowly, focusing on that form of yours.
The Eagle: 10, 7, 5, 3 Reps
This one will hurt a little, spread your palms outward so they are parallel and horizontally facing away from your body, keep that form and relish the pain.
The Kong: 10, 7, 5, 3 Reps
Simple. Get into a pushup position like King Kong. Assume a press-up and position yourself on your knuckles, your arms should be at shoulder width.
The Diamond: 10, 7, 5, 3 Reps
Place your thumbs and index fingers together to form a diamond, steady your breathing, and focus on form as this pushup is a little taxing on the body (it’s seriously messed up).
