If you’ve seen the amazingly toned body of Tiger Shroff in his latest release Baaghi 2, then you know what we are talking about. If you haven’t seen it then just check out this picture:
Okay, now we are all up to speed – eyes on the text please! – we can begin talking about how the hell he managed to achieve such a toned body.
Thankfully for us, Siddharth Singh, a Mixed Martial Arts trainer for Reebok, has released a guide that helps beginners with forming a body just like Tiger Shroff so that by Baaghi 3, you can pretend you were an extra in the movie, only refused the main role because Tiger was too jealous of your abs.
Train in gymnastics
It may seem irrelevant, but gymnastics helps you develop all-round muscle coordination, flexibility and strength. Without these skills then training in any martial art or sport can be even more challenging and potentially dangerous.
To get a body like Tiger Shroff you need to train religiously. It’s not rocket science but make sure to focus on the consistency of training. That means you don’t always have to push yourself to lift the heaviest weight or spar the longest, but just keep training challenging and consistent and you’ll develop a lot quicker.
Here’s his weekly training plan:
12 sets of pull-ups of 4-8 reps
4 sets of lateral machine pull-downs (80-85kg) 10-12 reps
12 sets of low and one-arm dumbbell rolls of 100 kg of 4-8 reps
12 sets of flat bench of 4-8 reps
12 sets of incline bench of 4-8 reps
12 sets of dumbbell press of 4-8 reps
12 sets of chest flye of 4-8 reps
4 sets of squats with 190kg weight on shoulders of 4-8 reps
4 sets of hamstrings curls with 90kg weights of 4-8 reps
4 sets of step-ups with 90kg weight of 4-8 reps
4 sets of barbells of 4-8 reps
4 sets of free squats of 4-8 reps
12 sets of Olympic barbell curls with 60 kg weight of 4-8 reps
12 sets of dumbbell curls with 32 kg weights of 4-8 reps
12 sets of reverse curls with 30kg weight of 4-8 reps
12 sets of close grip barbell presses of 4-8 reps
12 sets of press downs of 4-8 reps
12 sets of skull crushers with 68kg weight of 4-8 reps
12 sets of knee and shoulder press with 90 kg weights of 4-8 reps
12 sets of military press of 4-8 reps
6 sets of lateral raises using dumbbells of 4-8 reps
6 sets of lateral raises using machine of 4-8 reps
12 sets of rear flyes with 40kg weight of 4-8 reps
12 sets of dead lifts with 250 kg weight of 4-8 reps
12 sets of squats with 100 kg weight of 4-8 reps
12 sets of kneel and press with 50 kg weight of 4-8 reps
12 sets of plyometric push-ups of 4-8 reps
12 sets of crunches of 12 reps
12 sets of hanging reverse crunches of 10-12 reps
12 sets of 10 kg weight loaded reverse crunches of 10-12 reps
12 sets of standing and seated calf presses of 10-12 reps
Eat protein and lots of it
Eat multiple high-protein meals throughout the day will help you really build muscle. A good mix of hard training and a good diet of healthy food and probably a bunch of supplements if we’re honest, and you’ll get the body you’ve always dreamed of.
His daily diet looks like this:
- Breakfast includes 8 egg whites and oatmeal
- He snacks on dry fruits and whey shake before lunch
- Brown rice with chicken and boiled veggies for lunch.
- Evening snack includes protein shake followed by Gymnastics practice.
- Fish and broccoli.
Focus on real-life martial arts
Don’t go thinking that fighting hard and on the offensive is always what you need. Take a step back and see what training is actually useful in everyday life and to help tone your body. Think about hand-to-hand combat over flying kicks and look into the techniques found in boxing, Muay Thai, wrestling, and Brazilian Jiu-jitsu to find a balance of power, endurance and physique.
Whatever method you choose, don’t expect results overnight. It will take a while to tone your body like that and as for Tiger, well he had months of intensive training beforehand to bring him up to size specifically for that role. So unless you can quit your job, hire a trainer and work out non-stop for six months, expect results to come a lot slower.