The Dark Knight, Batman, Muscle + Fitness Christian Bale

       Christian Bale Gets Into Fitness With Batman Workout.



Christian Bale Workout

Workout Routine
Day 1:
Chin-ups superset with cable rows: 4 sets, 12 reps each exercise
High Pulls: 4 x 10, 8, 6 reps
Power Clean: 4 x 10, 8, 6 reps
Day 2:
Sprints: 5 sets of 30m sprints and 5 sets of 40m sprints (60 second breaks between sets and 120 seconds between distances)
Squat Jumps: 4 x 10, 8, 6 reps
Lunges: 4 x 10 reps
Day 3:
Dumbbell Flyes: 3 sets, 12 reps followed by Smith Machine bench press: 3 sets, 12 reps
Explosive Bench: 4 x 10, 8, 6 reps
Ricochets: Side to side jumps with feet together – 2 minutes on, 30 seconds off
Day 4:
Active rest
Day 5, 6, and 7:
Repeat days 1, 2, and 3

 Left Christian Bale weighs 121 lbs in "The Machinist" 2004, "The Dark Knight:Batman Begins" (right)
Christian Bale gained an extraordinary amount of muscle.
Today I want to give you an example of a guy who has gained a massive amount of weight WITHOUT gaining fat - Christian Bale.
You've probably heard that Christian Bale gained 109lbs for "Batman Begins"after losing 63lbs for "The Machinist". Bale went from 121lbs to 230lbs in only 6 months which ended up being MORE than director Christopher Nolan desired. So by the time filming began, Christian Bale had dropped to 190lbs.
Christian Bale: left 121lbs in "The Machinist" (2004). Right 190lbs in "Batman Begins".
Christian Bale: left 121lbs in "The Machinist" (2004). Right 190lbs in "Batman Begins".
How Did Christian Bale Gain 109lbs Weight So Fast? Bale had been lifting weights for at least 5y before he starred in "Batman Begins". Imdb mentions that he went to the gym 6x/week for 3h/day with a personal trainer for his movie "American Psycho" (2000). Check his physique in "Equilibrium" (2002).
Christian Bale. On the left weighing around 185lbs in "Equilibrium" (2002). On the right weighing 121lbs for "The Machinist" (2004).
Christian Bale. On the left weighing around 185lbs in "Equilibrium" (2002). On the right weighing 121lbs for "The Machinist" (2004).
Newbie gains? No. Freaky genetics? I don't think so. Steroids? Maybe. What you can be sure of: MUSCLE MEMORY. More important: he HAD TO gain weight to get the role, and he had a personal trainer for "Batman Begins".
Do you think you could gain 109lbs in 6 months if you lost 63lbs first? Let's say you've been training for years, your paycheck depends on your results and you have a coach yelling at you in the gym. Could you do it? Of course.
Muscle memory  That's how he gained 109lb so fast.

above Christian Bale in 2002 's"Equilibrium" below pictured here in American Psycho

Christian Bale Muscle Gain is Phenomenal

Christian Bale The Dark Knight Rises Workout Exercises

Day 1: Power
Chin ups superseted with Cable rows – As a warm up exercise
4 sets of 12 repetitions
Explosive High Pulls – It is important to explode into the upward movement
4 sets of 10 repetitions
Power Cleans – A very effective compound exercise working multiple muscle areas at the same time, great for building power
4 sets of 10 repetitions

Day 2: Speed and Agility
Sprints – set two distances of 30 metres and 40 metres
5 sets of 30 metre sprints
5 sets of 40 metre sprints
Rest for 1 minute between sets and 2 minutes betdistance distance change.
Squat Jumps – Explode into the upward movement, driving your body upwards lifting both feet off of the floor
4 sets of 10 repetitions
4 sets of 10 repetitions

Day 3: Power and Speed
Dumbbell Flyes – use as a warm up for Day 3
3 sets of 12 repetitions
Explosive Bench Press – Lower the bar down slowly and then explode upwards, driving the weight upwards at speed, if you are using a spotter it is possible to let the bar come away from your hands and then catch the bar on the way down and returning to your chest in a slow and controlled movement.
4 sets of 10 repetitions
Ricochet Jumps – Jump to and from an elevated platform in front of you, or for added speed and agility mark a square on the floor and jump between corners randomly
2 minutes exercise, 30 seconds rest, for a max of 30 minutes or until fail

Day 4: Rest
Rest day

Day 5: Power
Repeat day 1

Day 6: Speed and Agility
Repeat day 2

Day 7: Power and Speed
Repeat day 3
               Christian Bale in  The Dark Knight Rises
             The Dark Knight Rises gets a new Batman suit

   Christian Bale in Reign of Fire, American Psycho and Equilibrium Shows he has the Muscle for these physically       demanding roles
The Dark Knight Rises has got quite a few new gadgets, cars and uhm well lets just say fire-power. Below Batman meets his new foe Bane who has been lifting a few weights himself. This Batman has a lot more hand to hand combat scenes as well as tons of mind twisting intense-ness.
               Batman The Dark Knight Rises vs Bane

Batman The Dark Knight Rises Villain Bane played by Tom Hardy

                  Batman vs. Bane The Dark Knight Rises


 Bane played by Tom Hardy . The Dark Knight Rises, what he really looks like....

        Christian Bale a true method actor morphing into his roles from super muscular and fit, to super skinny.