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Taking on the iconic role of Conan the Barbarian is a daunting task that requires a rock solid training program and kick-ass supplementation.
Let me first begin by saying I am a true fan of the original Conan movies and I believe Arnold is the reason bodybuilding is where it is today. His physique in those movies, while not being the exact replica of what he looked like when capturing seven Mr Olympia titles, was still extremely impressive. A huge thick chest from top to bottom, arms that even today’s top pros would give anything for and a tight wasp-like waist that seems to have gone by the wayside for many current competitors. Arnold ruled and Conan kicked ass and many believe it’s better to leave something so good and iconic alone, while others like to ask what if Conan re-emerged? Well, a new Conan movie is out and the man taking on the iconic role is none other than Jason Momoa, who will forever be known as the shrunken Conan. For this new role, Momoa had to put on 20 lb of muscle in all the right spots. I designed a program that would suit his kind of physique and one that would achieve the same end results:
Please note that results will vary from person to person and this workout doesn’t include progressive adjustments; however, this program is rock solid and will give anyone a pretty good start at attaining a Conan-like physique with of course tweaks along the way. As you can see from the weight training program, chest and arms are given priority because after all when you think of Arnold those are the muscle groups that come to mind right away, and I’m sure Momoa focused on those just the same.
One of Momoa’s biggest challenges was holding onto the muscle he had built while maintaining his gruelling fat-burning fight schedule. Sword fighting and hand-to-hand combat training was also part of Momoa’s training program. He reportedly stuck to a low-carb diet and this could’ve been designed better to suit his 6’4” frame and his combined training schedule.
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