Two years ago, when Fox canceled their Lucifer comic book series, lead actor Tom Ellis made a pact with trainer Paolo Mascitti that he would take the physical preparation for the character to the next level when the show came back. The show was caught by Netflix shortly afterwards, and Ellis kept his promise. Before filming each season began, Mascitti led Ellis through an intense boot camp. In case you're not familiar, Ellis plays the devil who takes him to Los Angeles to open a nightclub (how to do it).
"I don't have to work hard to motivate Tom in the gym," says Mascitti. "He enjoys being challenged and listens to every direction I give him." Training continues via FaceTime when Ellis arrives on the set or is traveling. This allows Mascitti to keep the actor updated and make profits remotely.
Ellis has seen his engagement return over the course of their joint meetings; The star took in around 20 pounds of lean mass during the season. The results were used on screen, with a series of scenes showing his tattered body.
The Diet and Recreation Principles That Helped Tom Ellis Gain 20 Pounds For Lucifer
According to Mascitti, the hardest thing for Ellis was keeping the diet in check. "Tom likes to pamper himself from time to time and his eating habits weren't the best," he says. "He also enjoys beer occasionally, but to get what we wanted he had to give it up." To gain mass, they gave him an excess of calories with a few starches in the mix; But as they neared filming, they took away all strengths.
Breakfast usually consisted of five egg whites with one yolk and one avocado, accompanied by a bowl of oatmeal and berries. Lunch would be a lean protein with sweet potato and quinoa. Dinner would be another serving of lean protein, like a piece of fish, along with some sauteed vegetables. The aim was to avoid processed foods as much as possible. Between each meal, Ellis shook fruit and a few scoops of protein powder like Ora. Mascitti also let him take BCAAs and omega-3s.
Getting enough sleep was a challenge given Ellis' intense schedule, but Mascitti made sure he gave the right amount a high priority as it is when your body releases the most human growth hormone, he says. They also scheduled massages for Ellis at least once a week to recover from the punishment Mascitti was handing out. In addition, there were regular visits to Tarek Adra, a chiropractor at Kinetix365, to make sure his alignment was just right.
The workouts that turn Tom Ellis into Lucifer
Before the season starts, they train six days a week. Four days are devoted to a full-body split and two days are high-intensity interval training. Since Ellis is naturally slim, make sure to keep her cardio moderate. The split routine offers many basic compound movements and multi-joint exercises, with an emphasis on using one's body weight when possible.
"Tom didn't do any pull-ups in his sessions before we worked together," says Mascitti. “w he loves her and likes to push himself as far as he can every time. This is just one example of how he really rose to the challenge. "
The final season of Lucifer may just have fallen on Netflix, but Ellis' eyes are already on the next one, and the bootcamp with Mascitti is already underway.
Here's a look at one of her upper body workout days aimed at hit shoulders, triceps, and abs.
The upper body workout that helped Tom Ellis gain 20 pounds of muscle for "Lucifer"
Standing military press with barbell James Michelfelder & Therese Sommerseth
Standing military press: 4 sets x 8 reps
- Stand with your feet shoulder-width apart. Clean a barbell at shoulder level with your forearms perpendicular to the floor.
- Keeping your core taut, push the bar over your head. Slide your head forward as the bar exposes your face.
- Once your arms are fully extended, hold them briefly and lower the bar onto your shoulders. This is 1 rep. To repeat.
Press the seat dumbbell over your head James Michelfelder
Seated overhead press: 4 sets x 8 reps
- Raise the back of an adjustable bench to a vertical position and sit back with a dumbbell in each hand.
- Bring the dumbbells to shoulder level and rotate your palms so that they are facing forward. Your forearms should be perpendicular to the floor.
- Press the dumbbells straight above your head until your arms are fully extended. Take a break, then lower the weights on your shoulders. This is 1 rep. To repeat.
Dumbbell lateral increase James Michelfelder
Side-lift standing dumbbell: 4 sets x 12 repetitions
- Stand with your feet hip-width apart and hold a dumbbell in each hand, arms by your sides.
- Tense your core and raise your arms 90 degrees, bending your elbows slightly. The palms of the hands should be facing down as you move.
- Take a break, then, with control, lower the dumbbells to the starting position. This is 1 rep. To repeat.
Bentover Reverse Flye Beth Bischoff
Bentover Reverse Fly Dumbbell: 4 sets x 10 reps
- Stand with your feet hip-width apart and hold a dumbbell in each hand, arms by your sides, palms facing each other. Bend forward by bending at your hips until your torso is parallel to the floor.
- Keep a slight bend in your elbows as you lift the weights 90 degrees outward while squeezing your shoulder blades together.
- Take a break, then, with control, lower the dumbbells to the starting position. This is 1 rep. To repeat.
The fifth season of Lucifer is currently streamed on Netflix
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