Curious what kind of training Mehcad Brooks used to transform into the Earthrealm super soldier Jax in Mortal Kombat? We also. The actor gained 20 pounds of muscle before even taking on the role, but this is a prime example of how you can turn your dreams into reality. After getting it, Brooks worked with trainer Andrew Scutch to add 15 pounds more muscle at the start of filming. Aside from drastically increasing his caloric intake to around 12,000 calories a day, Brooks focused on heavy lifting to add size to his body. Here's an example of an arm workout that Brooks used to build epic muscle mass for his role as Jax in Mortal Kombat.
The Mehcad Brooks training, with which monstrous weapons for "Mortal Kombat" were built
Directions: Do these two exercises in three rounds. Start with a weight that's half of your maximum lift, then add 10 pounds and finish the workout at your maximum capacity. For example, if your max barbell lock is 30 pounds, start at 15 pounds, then up to 25 pounds, and then land at 30 pounds, followed by a drop with the same weights. You'll finish with one round of heavy reps. Don't take a break between sentences. The goal is to get stronger over time and use a heavier weight as you progress.
Dumbbell bicep curls are a basic movement that can burn out your arms with a relatively light weight. James Michelfelder
1. Standing bicep curls
How it goes: Stand with your feet shoulder-width apart and hold the dumbbells by your sides with your palms facing forward. Bring the dumbbells as close to your shoulders as possible, bend only at the elbow and keep your upper arm still. Reach into your core and keep your back straight, look ahead and avoid any clue as you move. Make a quick stop at the top, then return to the start.
Round one:
First set (half maximum weight): 20 repetitions
Second set (half maximum weight plus 10 pounds): 20 repetitions
Third set (maximum weight): 10 repetitions
Round two:
First set (half maximum weight): 20 repetitions
Second set (half maximum weight plus 10 pounds): 20 repetitions
Third set (maximum weight): 10 repetitions
Round three:
Single rate (70 percent of the maximum weight): 70 repetitions
The pronounced grip is more effective than conventional kickbacks and better isolates the medial head. James Michelfelder
2. Standing triceps kickbacks
How it goes: Stand with your feet shoulder-width apart and hold the dumbbells by your sides. The hands can be positioned with the palms facing each other (neutral grip) or pointing behind you (pronated grip) to aim for the medial head, which is difficult to isolate (this variation shown above is more effective). Hang forward at your hips until your torso is almost parallel to the floor. Bring your upper arms close to your body, aligning them with your spine, and bending your elbows at a 90-degree angle with your forearm in a row position. This is the starting position. When you're done, just straighten your forearms and grip your triceps with the weight until the arms line up with the upper arm. Make a quick stop at the top, then return to the start.
Round one:
First set (half maximum weight): 20 repetitions
Second set (half maximum weight plus 10 pounds): 20 repetitions
Third set (maximum weight): 10 repetitions
Round two:
First set (half maximum weight): 20 repetitions
Second set (half maximum weight plus 10 pounds): 20 repetitions
Third set (maximum weight): 10 repetitions
Round three:
Single rate (70 percent of the maximum weight): 70 repetitions
Cardio finisher
Burpees x 50 repetitions
How it goes: Stand with your feet shoulder-width apart. Keep your back straight as you crouch with your hands on the floor. Hold your weight and jump back into a push-up position. Hold your core firmly while holding the push-up, dropping your stomach on the floor, or doing a standard push-up. Then, jump your feet to your hands and stand up again. Immediately jump as high as you can with your hands raised and hips outstretched.
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