Actor Mark Wahlberg: training, nutrition, height, weight, movies

2024 Author: Leah Sherlock | [email protected]. Last modified: 2023-12-17 05:25

Mark Wahlberg's workouts have long been a role model for numerous fitness and bodybuilding fans. This is a famous Hollywood actor who mainly plays in action films. He needed to pump up for the filming of Michael Bay's black comedy "Blood and Sweat: Anabolics", which was released in 2013.

Who is Mark Wahlberg?

Mark Wahlberg's workouts helped him get in top shape in no time. This actor was born in Dorchester in 1971. His film career began in 1993, when he played in the television movie Substitute Teacher. On the big screen, the hero of our article made his debut in 1994 in Penny Marshall's comedy Renaissance Man. On one set in this tape, he had to play with Danny DeVito himself.

The popularity of the actor came already in 1995 after one of the main roles in Scott Talvert's drama "The Basketball Diaries", in which the main role was played by Leonardo diCaprio.

In 2006, Wahlberg was nominated for an Oscar as Best Supporting Actor for his portrayal of Sergeant Sean Dignam in Martin Scorsese's crime drama The Departed, but he failed to get the coveted statuette, it went to Alan Arkin for the role of Edwin Hoover in the comedy-drama Valerie Faris and Jonathan Dayton "Little Miss Sunshine".

Film "Shooter"

In 2007, Mark Wahlberg played the lead role in Antoine Fuqua's action drama "The Gunslinger" - Bob Lee Swagger. He is a Marine Corps sergeant, a unique person who can hit a target from maximum distance. He lives as a hermit, practically not communicating with people. In The Gunslinger, Mark Wahlberg appears in his classic image, which is familiar to viewers today from his many films.

Among Wahlberg's recent notable works are Adam McKay's action comedy "Cops in Deep Reserve", David Russell's sports drama "The Fighter".

In 2010, Wahlberg's star appeared on the Hollywood Walk of Fame. The actor has repeatedly noted in an interview that he is going to end his career soon, but then admitted that he has a too big family, Mark has four children, so he will continue to work, as this is an expensive pleasure.

In August 2017, he was named the highest paid actor in the world.

In the movie "Blood and Sweat"

In 2013, Wahlberg got a role in the film "Blood and Sweat". He plays fitness trainer Daniel Lugo, who suddenly decides to make a big change in his life. With the help of two bodybuilders, he kidnaps Kershaw, a we althy businessman who used to visit his fitness center.

Their main goal is to force the rich man to transfer his property to the thieves. But the businessman, even blindfolded, recognizes his coach, jeopardizing the outcome of the entire operation. Under torture, he nevertheless agrees to lose almost all of his property, but since he recognized one of the attackers, they decide to kill him. But the villains fail to realize this plan, no matter how hard they try, he survives.

While the trio live happily ever after, Kershaw hires a private investigator to track down the kidnappers and get his money back.

Meanwhile, Lugo dreams of starting his own business, especially now he has start-up capital. To discuss business plans, he meets with businessman Grieg, during the negotiations he accidentally kills him, and later, also unintentionally, takes the life of his mistress.

To get rid of the bodies, the buddies dismember them and throw them into the river. But the police have already taken the trail of bodybuilders, they are arrested one by one, the last one comes across Lugo. At the trial, it is his accomplices who are called the initiator of all crimes. Lugo is sentenced to death.

Initial Actor Parameters

To look organically as a fitness trainer, Wahlberg had to pump up. Of course, he always played sports and kept in good physical shape, but this was not enough for this role. It was necessary to demonstrate really outstanding parameters. That's why Mark Wahlberg started training.

He started training exactly seven weeks before filming began. And he hoped to achieve the necessary parameters during this time. Mark Wahlberg's weight was 75 kilograms. It was obvious that with such parameters, he would look modest against the background of the powerful 118-pound Dwayne Johnson, who played Paul Doyle. Thanks to training, Mark Wahlberg managed to do the almost impossible: in a little over two months, build up 18 kilograms of muscle mass. Obviously, for this he needed to train a lot with the largest possible weights. At the same time, Mark Wahlberg's height is not outstanding - a meter and 73 centimeters.

Training Program

Today, experts admit that the program that the actor chose for himself was incredibly difficult and difficult. He worked out five days a week, twice a day. Rest for myself arranged on Wednesdays and Sundays. The entire training program of Mark Wahlberg is almost entirely based on supersets, the rest between which is no more than 45 seconds.

It was not difficult for him to withstand such a load, since he was not a beginner in fitness, he had his own gym at home. The trainer who supervised his classes before the film spoke not only of a first-class actor, but also of a professional bodybuilder. With hismodest weight and height, Mark Wahlberg understood that he would have to do a lot.

Result

After seven weeks of training and a rigid mass-gaining diet, Mark began to weigh 93 kilograms. At the same time, his body fat, at least according to visual estimates, did not exceed an average of 10%.

This is a brilliant figure, especially considering how little preparation time was given.

Detailed program

Actor Mark Wahlberg started every training day at four in the morning. Let us analyze in detail the program of his classes for each day. On Monday, attention was paid to the arms and chest muscles.

The exercise list was:

• bench press on a horizontal bench, followed by horizontal wiring;
• barbell upside down press followed by dumbbell incline press;
• bench press upside down and side swings from a standing position.
• the so-called army press sitting and standing;
• exercise on uneven bars with special emphasis on triceps and french press;
• at the end of the french press with dumbbells in one hand in a sitting position and extension of the arms on the block.

For each of these listed exercises, he did four sets of 10-12 reps each time. It is worth remembering that the ultimate success depended on training and nutrition. Mark Wahlberg always ate after class, and then immediately went to bed so that the anabolic processes would start as quickly as possible.

In the evenings, Monday was no exception, he arranged another workout for himself. into herincluded exercises for one muscle group, the load on which he gave only in the evenings, and stretching. For example, on Monday, Mark paid increased attention to the press.

Tuesday the focus was on training the legs, biceps brachii and back. To do this, it was necessary to perform the following exercises:

• classic barbell squats and lunges;
• jumping lunges and leg presses;
• lifts standing on socks and shrugs;
• classic one-arm pull-ups and dumbbell rows;
• rowing on the block.

Walberg performed each exercise 8-12 times, doing four sets. The evening was dedicated to biceps training and cardio. To do this, the actor performed barbell curls, performing 10 reps with a weight of 20 kilograms in the first approach, 8 repetitions in the second, increasing the weight by 5 kilograms, and 5 repetitions in the third, increasing the weight by another 10 kilograms.

Workout after rest

Every week, Wahlberg took a day off on Wednesday, and on Thursday he did a workout that could be called a turning point. Its meaning was to pump the whole body with the help of two cycles of different exercises.

The first cycle included the snatch, deadlift, military bench press, snatches, and barbell thruster. All this had to be done without respite. After a one and a half minute rest, he proceeded to the second cycle: bench press on a horizontal bench, squat with a barbell on his shoulders, pull-ups and deadlift.

Mark then did barbell curls, hummer presses and leg presses separately.

In the evenings hearranged cardio training, which he carried out on a treadmill. Alternatively, he boxed in the ring or played basketball.

On Friday, there was one morning workout, which repeated the set of Monday exercises, and in the evening pumping of the abdominal muscles began. So the actor loaded the biceps.

Final day

On the Saturday before the Sunday rest, Wahlberg repeated the Tuesday workout in the morning, and did stretching and cardio in the evening.

Stretching was necessary due to age, as Mark was afraid of getting hurt.