 All right, let's get started today. We're here to do a body breakdown of tarzan also known as alexander scars guard Scar scars guard This is last name Tata pronounced. I think he's from Sweden now before we get started throughout this body breakdown I'm also going to be directing you towards different types of workouts You can grab those right now by clicking the button top right hand corner It's a four week challenge and those workouts the same type of workouts I'm going to tell you to do later in this video So if you want to just click it and open a new tab and grab it later You can do that all you have to do is enter your email on our website and we'll send them to you for free Now how in the hail do we look like this dude Tarzan well first Let's frame this whole conversation by saying the actor who played Tarzan Alexander the guy was already pretty lean He liked to run so for him it wasn't as much about leaning up and getting shredded It was more about putting on some muscle mass So he looked like he could actually realistically fight a gorilla in total Tarzan or Alexander's program took 21 weeks so this stuff doesn't happen overnight right you don't just go through a 30 day challenge or something like that and come out Of it looking like Tarzan here's the thing he made creating his physique like his full-time job while he was doing it I mean it's insane I'm about to dive into exactly what he did But I want you to know if you want that Tarzan physique and you know you have a long way to go then understand It's not gonna happen overnight You're gonna have to dedicate yourself and you have to do the things that I point out through this video So the first three months he dedicated just to lifting weights He didn't do any cardio He did a little bit of mobility work, but for the most part He was just eating as much as he could and he was lifting weights And so he was lifting four days a week and taking three days rest And this has actually proven to be a great way to gain muscle because a lot of people think that well I got to lift every single day if I'm gonna gain muscle mass no no no your body needs time to rest First day let's call it Monday. He was doing squats dead lifts leg press and a couple body weight exercises That engage his legs for his main lift which was squats He was doing something called a pyramid where he was working from 12 reps down to six reps for dead lifts and leg press He was hanging in the rep range between like 10 and 12 repetitions per set and in total He was doing about three to four sets per exercise when he did the body weight leg exercises He was really focusing more on higher reps You can really swap that out for whatever you want air squats pistol squats leap frogs you name it Day number two. Let's call it Tuesday was his rest day rest days are so important because rest days with days you grow on You don't necessarily grow when you're lifting weights, okay? That's when you're tearing down the muscle so Tarzan was getting ripped on the days that he was taking off And he was eating he was rebuilding that muscle tissue the latin create that Muscular lean physique that you saw in the movie day three was chest and front delft Let's just call it Wednesday again. He was working from the pyramid So 12 10 8 6 on bench press and then he was also doing lifts like incline bench press cable flies and overhead dumbbell press Again, he was staying in the 10 to 12 rep range throughout this whole program He did not do less than six reps and did not do more than 12 reps unless we're talking about the body weight exercises On those a few of the sets he was getting into 15 to 20 reps Finally, he was finishing up Wednesdays with some push-ups and some burpees to help burn out with some body weight upper body exercises Day four again rest. So let's call it Thursday. He was taking day four off He was straight chillin those rest days when you get them game son day five was back in middle delts right there Middle delts in the back. Let's call us Friday So he was doing four sets of pull-ups to failure Which means you're doing as many pull-ups you can on every set until you can't do any more And if you can't do a pull-up look at this right here I want you to do what we call a negative pull-ups, okay? So for people who can't do pull-ups you're jumping up and you're slowly lowering your body down And this is your way of building up to being able to do normal pull-ups on top of the pull-ups He was doing some alternating dumbbell rows. He was doing some seated cable rows He was doing some cable wood chops, which is really core work So he was doing core work every other day. I'll mention that later But this is an example of exercise he was doing to build his core his abdominals And then he was also doing dumbbell rear delt raises and dumbbell side delt raises Day six again. He's growing. He's putting that muscle on. He's taking a rest day So let's call it Saturday and then finally a day seven curls for the girls, baby He had arms day he would hit them alternating bicep curls the easy bar curl Barbell lying tricep extension also known as skull crushes the overhead rope extension cable bicep curl and the cable press down he was just doing you know two to three sets and Between 10 to 12 repetitions for each one of those sets of the different arm exercises In addition, he was also doing core work every other day So core work included what I talked about earlier those wood chops and you know really you can plug in whatever core work You want I don't necessarily think you have to do core work or abdominal work every other day I would say two to three times a week is more than enough and you can do exercises like hanging leg raises Like ab crunchers planks all those kind of things are great Tarzan was also doing a lot of mobility work So mobility work is so important because how are you supposed to swing from vine to vine if you're not mobile? So he was doing yoga. He was running obsolete courses. He was doing a lot of things like that And so what we recommend if you want to stay mobile start jumping some rope We say jump a rope just because we think it helps with footwork and overall mobility and just bouncing this and your Ability to look and feel like an athlete so after the first three months of just hitting lifting hard He moved on to adding in some cardio and so for the next month He did his lifting program, but also adding in cardio on his old off days So when he used to have rest days got rid of those added cardio and then finally for the last five weeks of his regimen He wasn't really where he wanted to be yet So he went insane his trainer put him on a regimen where he was working out 10 to 14 times a week If you do the math that means he was working out one to two times per day That means he was hitting his hard cardio in the morning and maybe doing a lift in the evening The dude was just crushing it and this is what happened when he went that hard He ended up overtraining and he wasn't making progress So towards the end of his regimen what his trainer had him do was just back off completely He said hey you're gonna start eating some more and you're gonna start working out less And this makes sense because your body is run by your hormones And when you're stressing your body out by doing too much weightlifting or too much cardio Hormone in your body called cortisol increases and what cortisol does is man cortisol gets you all catabolic and stuff Makes your muscles deteriorate and also can lead to you gaining excess body fat cortisol We don't want it. That's why I would recommend never working out 10 to 14 times a week It's not fun and it's just not necessary You end up overtraining and you're just doing extra work and getting less results doesn't make sense unless you're on steroids or Human growth hormone those guys can get away with it because they have a lot more Hormones in their body testosterone mainly than you probably do so don't compare yourself the bodybuilders or people that are Very serious power lifters because those people have some extra help that gets in them gains nothing wrong with that If you want to do that that's cool That's you but Tarzan didn't do that and so he got overtrained So for you I'd recommend trying to work out You know maybe five maxing out at six days a week give yourself a complete rest day every single week And so you can do his lifting program four days a week and then to recommend adding in a couple jump rope days as well And we actually have a course I'll put in the description for you called the gaining muscle course that includes Something very similar to what he did in his lifting program the only difference is we add in a couple of jump rope days to keep you Mobile we tell you exactly what exercises and workouts to do on which days and we tell you how to do the nutrition Speaking of nutrition my dude was eating like a madman for the beginning three months of this program He was eating 7,000 plus calories a day. That's insane. I'm about 190 pounds So for me, I can calculate my calories and know that I should be eating somewhere around 2,500 calories 2,600 calories a day to lose body fat And if I wanted to gain then I'd be eating closer to like 3,000 you know in the low 3,000s of calories so in my opinion he was eating way too much It was unnecessary and what the more efficient thing to do is find out exactly how much food you need to either gain muscle or Lose body fat and so I'll link up in the right hand corner right now a video where we actually teach you exactly how to do that And if you want to take you hand over hand to do it again I put a course in the description below which will teach you how to do this as well now of course Tarzan Did not eat 7,000 calories a whole program for the last five weeks. He was cutting down calories quite dramatically So he could lose body fat now How do you know if you should be losing body fat or gaining muscle? Well, here's the thing if you're already a naturally lean person I would start trying to gain muscle if you're someone who needs to lose body fat I would start there lean up get that chisel six-pack and then after that you can go back to the drawing board You can start gaining muscle and build that physique from there That's basically where Tarzan started He was lean and he had to gain muscle and he gained a little fat on that process So at the very end he had a dead sprint to lose that At the end of the day the reason why Tarzan looked like Tarzan had more to do with his mindset than anything else He decided he had this movie part and he was like I'm going to look like Tarzan No matter what and so what he did was he had a vision in his mind and he visualized and he saw he's like I'm gonna look like this dude I want to look like this big muscular guy. You can you know wrestle with gorillas and I'm not gonna stop until I reach That goal on top of having a goal. He had a time set He knew when the movie was gonna be filmed So he had an objective time frame in which he had to reach that goal So I think it's really good for you if you want to create this physique Don't just say oh that'd be cool I might do that one day instead maybe pick a day 21 weeks from now Just like he did and start working towards that goal by doing the program that we've outlined in this video Also start visualizing. We know that we can program our body cells through visualization to create the body that we want You know Arnold Schwarzenegger Noody was talking about when he was like you know is the mind that creates the body the stuffs No joke there's a lot of neuroscience research that says that this mind right here is very powerful and creating your physique So don't underestimate it The only reason that people start and stop and don't achieve their goal of looking like someone like Tarzan It's because they quit. That's it. They're not consistent They get discouraged and they fall off before they can see all the results So for you if you want a community that's gonna support you in reaching this goal again We've already invited you the four week challenge We have a very close-knit community here at Zendu Fitness If you want to look like Tarzan tell us and we'll hold you accountable every day to plugging in getting your workouts in and Also hitting your nutrition in a way that's gonna guarantee that you can create the Tarzan physique I hope this video was helpful for you If you liked it, please give the video a like if you have questions about anything I covered in this video drop them in the Comments below and in a second a little screen is gonna pop up that's gonna invite you to subscribe to the YouTube channel So if this was helpful, we have a lot of other videos like this Please subscribe to the channel. We'll send you all kinds of good stuff. Thanks for watching Zendu's out