Name: セレブの専属トレーナーだけど「筋トレ」について質問ある？ | Tech Support | WIRED Japan
Uploaded: 2025-03-27T08:46:12.000Z
Duration: 19 min 15 s
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I've trained many high-profile celebrities over the years.

Now it's time to answer your questions from the internet.

At Madlunes, how much do I have to lift to build muscle?

If you work almost to failure, about nine sets for your smaller muscles and up to 12 to 15 sets on your bigger muscles, like your legs and the back, you're off to a very good start.

It releases more testosterone in our bodies when we go heavier.

We also know that being strong is actually really good for longevity.

When you're lifting a weight, what happens is that you get a little micro-tear in your muscle fiber.

And then after, your body goes in to heal that micro-tear and that makes the muscle stronger and a little bit bigger.

At Rush4Joan wants to know, what's the ideal amount of rest between sets?

I have a rule that I rest up to two minutes in between my heavier exercises.

So if I'm doing a squat or bench press, if I'm lifting heavy,

Towards the end of every session, when I do more lower weight, higher reps, and work more intensely,

I try to keep the rest to one minute or below one minute.

At Tiffany Panna wants to know, at Gal Gadot, how do you stay fit?

When I helped Gal to prepare for Wonder Woman 84, your number one objective is to make sure your actor or actress do not get hurt.

If your actor gets injured on set, that means you have to shut down production and I can guarantee you, whether it's my fault or not, no one would wanna hire me after that.

If you look at Gal or Alicia Vikander of Tomb Raider, their strength, agility, the speed, the power, you train all those things.

When working on agility, I'm a big fan of plyometrics, sprints, frog jumps, skaters.

I'm an old hockey player, so there's always gonna be skaters in my programs.

When training men and women, the program is gonna be 99% the same.

There's this myth that women who are lifting heavy and do a lot of strength training is gonna get bulky and big, and that is simply not true.

You can lift heavy, you can train really hard, and be really toned and athletic.

At Ronnie Jules wants to know, tips to lose belly fat?

I don't wanna lose weight anywhere else though.

Well, I hate to break it to you, you cannot spot reduce fat.

So if you want to lose belly fat, you'll have to be okay with losing fat all over your body.

At Johnny V45385760, why did fit people in the past have different physiques than what we consider fit today?

I am looking at this bodybuilder from the early 1900s and his chest is flat.

Early bodybuilders were inspired by like old Greek and Roman statues.

So you can see that the chest is a little flatter here and that comes from those statues and the ideals back then.

Nowadays, when you look at modern bodybuilders, we're overtraining chest and biceps to look a certain way.

We do more isolated training today with lower weights and a lot of reps.

And back in the days, they mostly used free weight, which means that you did more big compound movements, working several muscles together at one time.

When I look at this picture here, this is someone who actually trained to be strong.

Even though this bodybuilder here doesn't have the same low body fat or the amount of muscle mass, this is someone who I bet is stronger than half of the bodybuilders out there today.

At Nyada90 wants to know, what are your top five compound workouts?

My favorite compound exercises is squats, deadlifts, bent over row, lat pulldown, and bench press.

At antlang66r wants to know, how do I maintain muscle mass while cutting?

It's very common when you do a cut, when you're in calorie deficit, which means you eat less calories in a day than what you're spending.

It is very common to lose some muscle mass in the process.

So I don't lower my protein when I'm in a cutting phase.

I lower my carbs and fat because carbs and fat are both fuel for the body and you wanna eat less fuel.

You also wanna make sure that you keep working out while cutting.

Okay Google, how to look like Alexander Skarsgård in the Northmen.

I was fortunate enough to work with Alexander on the Northmen.

He went through a really hard regimen for six months, lifting heavy five days a week, working on shoulder mobility so he could swing that ax.

In this particular movie, we knew that Alex had a spirit of a wolf and a bear.

So we wanted him to look like a bear, but move like a wolf.

That's why we made him as intimidating as possible when building him up, but at the same time we made sure to get that mobility work in.

And the difference between Alex in the Northmen and the Tarzan is quite obvious.

In Tarzan, it was more about growing up in the jungle.

So we wanted a little slimmer look, wanted him to be a little more cut.

And he had to go on a pretty strict diet two months before.

On the Northmen, we didn't have to put him in calorie deficit.

So he was able to eat quite a lot of food throughout the whole movie, which he loved.

A lot of time when you see a certain body part popping, like Alex's traps, it's actually posture.

You can actually manipulate your body to make certain body parts stick out more.

You can see that he's coming forward with his shoulder that will automatically raise his traps up.

Don't get me wrong, we did work the traps, but we didn't work them more or harder than any other part in the body.

At Daily Land is asking, what's a good pre-workout routine that takes no more than five to 10 minutes?

The most important thing about a pre-workout workout, a warmup, is that it gets your heart rate going, makes you sweat a little, and that it warms up the muscles that you're about to work.

I might do an exercise like this, even use a little box that you can do toe touches on.

So it's really up to you, but try to activate the body part that you're working out after.

At Portia Whitmore is saying, at Magnus Ligbach, your legs are stunningly hot.

I have a sign in my gym that says, friends don't let friends skip leg day.

It is super important to have strong legs because they are gonna carry you around for the rest of your life.

The different glute muscles, the hamstring, the quad on the front side, calves, work your slow twitch and fast twitch fibers.

Fast twitch are super important if you wanna be fast and explosive.

So I do sprints, I do skaters, and I do a lot of plyometrics.

And a couple of my favorite exercises to build muscle mass and work my slow twitch is leg press, deadlifts, and goblet squats.

And we can throw in some lunges there as well.

At whoislexyanyway is saying, can someone please help me with counting my macros?

I wanna lose fat and gain muscles, so what's my ratio?

When it comes to looking at macros, you should be eating about 30 to 40% protein and the rest 60, 70% fat and carbs.

Because you don't wanna overeat fat and carbs if you wanna lose weight.

So if you wanna gain muscle mass, it's crucial that you hit your targeted protein.

My recommendation is that you eat one gram of protein per body weight total in a day.

So a person who's 180 pounds should aim for about 180 grams of protein total in a day.

At jadenicole5 wants to know, counting macros versus counting calories?

There's a relationship between calories and macros.

I want you to imagine that you and I are on the same 1,500 calorie diet.

But I choose to eat 1,500 calories of ice cream every day.

Who do you think's gonna keep their muscle mass or even gain muscle mass, who's gonna stay healthy and live a long life?

It's not gonna be me, but we'll both lose weight.