Jason Momoa is known for his impressive physique, a testament to his dedication to fitness and nutrition. While he admits he'd rather be paddleboarding or rock climbing than hitting the gym, Momoa understands the demands of his profession, particularly when a role calls for him to showcase his muscular build, as he did in Aquaman and the Lost Kingdom. Despite his aversion to "training for vanity," Momoa commits to intense workout routines as a job requirement.
From Surfer to Barbarian: The Transformation
Jason Momoa wasn’t always the superhero-esque figure he is today. In his early career, he sported a more typical surfer body, appearing in shows like Baywatch and North Shore. However, his roles as Conan the Barbarian in the 2011 film and Khal Drogo in Game of Thrones demanded a significant physical transformation. To achieve the necessary muscle mass, Momoa had to adopt a rigorous training regimen and diet.
The AR-7 Training Method
For Conan the Barbarian, Momoa's trainer, Eric Laciste, developed the AR-7 (Accelerated Results 7) system. This method emphasizes a fast-paced approach rather than slow, heavy lifting. The AR-7 workout is structured as follows:
- Round 1: Perform an exercise for seven repetitions, rest for seven seconds, and repeat this subset seven times. After completing seven subsets, rest for one to two minutes.
- Round 2: Perform the same exercise for six repetitions, rest for six seconds, and repeat for six subsets. Rest for one to two minutes.
- Round 3: Perform the same exercise for five repetitions, rest for five seconds, and repeat for five subsets. Rest for one to two minutes.
This might seem like a series of low-rep sets, but the short rest periods make each round feel like a high-rep set.
- The first set consists of 49 reps with 42 seconds of rest.
- The second set consists of 36 reps with 30 seconds of rest.
- The third set consists of 25 reps with 20 seconds of rest.
Essentially, AR-7 uses cluster sets with brief rests between subsets. Momoa would typically perform three to five exercises in the AR-7 style per workout. Given that each three-exercise workout took only about 30 minutes, he sometimes completed two or three short workouts per day during filming, squeezing sessions in during downtime. He also incorporated regular treadmill cardio.
Read also: Achieving the Aquaman Physique
Aquaman Training with Mark Twight
In 2016, while training for Justice League and his role as Aquaman, Jason Momoa worked with Mark Twight, the founder of Gym Jones, who is well-known for training the cast of the movie 300. Momoa posted a video of himself doing pull-ups for three reps with 88 pounds attached to his waist. On that same day, he also posted a video of himself doing bear crawl dumbbell rows with what appeared to be at least 50-pound dumbbells.
Momoa favors bodyweight and functional exercises, along with activities like paddleboarding and rock climbing. However, he also incorporates basic bodybuilding exercises into his routine. Tanoai Reed, The Rock’s stuntman and a friend of Momoa, posted a video of Momoa performing 100 leg presses at the end of a leg workout.
The Diet: Fueling the Physique
When Jason Momoa initially bulked up for Conan the Barbarian, his trainer, Eric Laciste, put him on a traditional bodybuilding diet with plenty of lean protein and minimal fat or carbohydrates. Laciste explained that the goal was to build size while maintaining a low body fat percentage. Momoa's diet included two eggs and a chicken breast for breakfast, followed by a chicken breast every two hours, along with a high volume of water-at least a gallon a day. Occasionally, he would have a spoonful of peanut butter for an energy boost, but otherwise, his carbohydrate intake remained very low to prevent fat gain.
Since then, Jason Momoa has been able to maintain much of his muscle mass while following a slightly less strict diet. According to Stuart Walton, his trainer for the 2018 film Aquaman, the keys to Momoa’s diet were "nutrition, balance, and enjoyment." Walton focused on incorporating healthier versions of foods that Momoa already liked, rather than forcing him to eat new foods. Momoa avoided processed carbohydrates and junk food, instead focusing on lean protein and vegetables.
Momoa's Dietary Staples
- Chicken Breast: A high-protein, no-fat, no-carb staple.
- Fish: Momoa loves fish, including premium sashimi, fitting for Aquaman.
- Peanut Butter & Honey on Toast: A pre-workout favorite with healthy fats and fast-acting carbs.
Current Training and Diet for "Chief of War"
While filming his Apple TV+ series Chief of War in New Zealand, Momoa is deeply involved in the production, co-writing, co-directing, and starring in the series. He relies on kettlebells, banded exercises, boxing, and climbing to stay in shape for his stunts. He also enjoys motorcycle rides to clear his head.
Read also: Momoa's Diet and Fitness
Momoa appears to be enjoying a diet that includes poi and Guinness. For the role of Ka'iana, who sought to unify Hawaiian kingdoms in the late eighteenth century, Momoa shared that he is focused on paying homage to his people and telling their beautiful stories.
Key Elements of Momoa's Approach
- Balance, Variety, and Enjoyment: Momoa's diet emphasizes a balance of macronutrients, including a variety of foods he enjoys, and allows for cheat meals.
- Hydration: In addition to water, Momoa includes electrolyte-rich drinks to stay hydrated and energized during workouts.
- Visualization: Momoa uses visualization techniques to envision his goals and stay focused.
- Complementary Activities: He incorporates activities like yoga to improve flexibility, balance, and mental focus, as well as for active recovery.
Adapting Momoa's Workout
While Jason Momoa's workout routine is intense, beginners can adapt it to their fitness level by starting with lighter weights and longer rest periods. A typical routine involves training five to six days a week, incorporating strength training, cardio, and flexibility exercises. The AR-7 workout is a great method to focus on high reps and short rest periods.
Incorporating SOLE Fitness Equipment
SOLE Fitness offers a range of equipment that can help you achieve your fitness goals. SOLE treadmills excel in ergonomic design, durability, and value. The SOLE SRVO All-In-One Trainer provides versatile resistance training for full-body workouts. For cardio and endurance training, SOLE treadmills like the F85 offer high-performance features, including speed and incline adjustments and cushioned decks to minimize joint impact.
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