1. Weight Lifting and Resistance Training:
Wahlberg focused on high-intensity weight lifting to develop muscle mass and strength. His workouts included compound movements such as squats, bench presses, deadlifts, overhead presses, and rows. He also incorporated isolation exercises to target specific muscle groups.
2. Progressive Overload:
To continually challenge his muscles and encourage growth, Wahlberg employed the principle of progressive overload. This meant increasing the weight he lifted over time while maintaining proper form.
3. High-Volume Training:
Wahlberg used high-volume training methods, which involved performing multiple sets of each exercise. He aimed to train each muscle group multiple times per week to maximize muscle growth.
4. Circuit Training:
To save time and keep his heart rate elevated, Wahlberg incorporated circuit training. He would combine different exercises into a circuit and perform them back-to-back with minimal rest in between.
5. Core Training:
Core strength was essential for maintaining stability during heavy lifts. Wahlberg included core-specific exercises such as planks, crunches, and leg raises to strengthen his abdominal and back muscles.
6. Diet:
Wahlberg followed a strict high-protein diet to support muscle growth. He consumed lean sources of protein like chicken, fish, egg whites, and protein shakes throughout the day. He also incorporated complex carbohydrates and healthy fats to provide energy and fuel his workouts.
7. Meal Timing:
To ensure a consistent supply of nutrients to his muscles, Wahlberg divided his meals into smaller portions consumed every few hours. This helped prevent muscle breakdown and kept his body in an anabolic (muscle-building) state.
8. Hydration:
Staying well-hydrated was crucial to support muscle recovery and overall health. Wahlberg made sure to drink plenty of water throughout the day.
9. Rest and Recovery:
Wahlberg prioritized sleep and rest to allow his body to recover from intense workouts. He aimed for around 7-8 hours of sleep each night.
10. Supplements:
Wahlberg used supplements such as protein powders, creatine, BCAAs, and multivitamins to support his training and diet.
By following this regimented training and nutrition plan, Mark Wahlberg achieved a significant physical transformation, showcasing a muscular and ripped physique that was essential for his role in "Pain & Gain".