Armando Alarcon is a former US ranger and firefighter who now works as a personal trainer and he has recently trained Andrew Garfield in the new movie, The Amazing Spider-Man 2. Armando speaks of how he trained Andrew, what he did and how he got him in great shape for the movie. If you have seen the movie already, there are scenes of Andrew without a shirt on and he looks in great shape, to find out more of what he did, carry on reading...
Andrew - Armando Connection
Armando speaks of how Andrew didn't really enjoy training and would often comment the weight is too heavy, or he couldn't complete another rep. Armnado's job as a trainer is to reinforce positivity and keep Andrew motivated ,needless to say, Andrew always completed the workouts and really hit it hard. For this movie, the workout was split between body weight exercises and weighted ones to keep Andrew looking slender, athletic and lean.
A Typical Day
So Armando was training with Andrew for quite some time, back in November 2012 to get him ready for his role as Spider-Man. Every session involved Andrew stretching and warming up correctly before moving into some heavy weighted exercises, Olympic lifts being a familiar move. Each move Andrew performed reflected the abilities of Spider-Man so there were no real static moves such as bench press or shoulder press. Functional lifts were a big part of the training plan and after doing something heavy, Andrew would then hit a body weight or medium weighted exercise to recover. Using core workouts to close the session always worked well for Andrew too. Training sessions lasted anywhere from 1-2 hours and Andrew saw Armando every day unless he wasn't feeling too good.
What Does Spider-Man Eat
So Armando worked with Andrew on his nutrition too and he has incredibly low body fat, burns a lot of calories and therefore needs to eat a lot. In order for Andrew to build lean muscle he needed to eat 4,000-5,000 calories per day which consisted of vegetables and lean meats. He had to be strict with his diet because he needed to build an athletic, quality physique and this means eating quality, well balanced foods.
Some Spider-Man Moves
Why not include these exercises into your workouts to get the Spider-Man look and build your fitness levels to the max. Remember, the moves that Spidey performs are going to get your heart rate up and have you moving around a bit, so make sure before you give them a go you are ready to do so.
Explosive Press up - While in the press up position, slowly lower your body to the floor and explode with your hands coming off the ground. As you land with your hands cushion the fall by bending straight into the press up and slowly lower yourself again.
Jump Squat - Explosive jump squats trying to jump as high as you can in the air will really test your muscles in your legs. To increase this exercise you can hold onto weights that will try and keep grounded and work you further.
Jump Pull Up - Working the back muscles you will start off in a squat and jump up to the bar, perform the pull up and jump back down into the squat to perform your second rep of jump pull ups.
HandStand Press Up - Handstand press ups against a wall are FUN and they really work your shoulders. Once you do 1 rep you will want to keep doing them.
Leg Raises - All of the exercises above really hit your core, to finish up why not hit some leg raises for an intense lower ab workout.
All you need now is your blue and red spandex, some web and you can call yourself Spider-Man (well, maybe not out loud, or your peers might start to question your friendship) ;) ENJOY
Reference - http://www.mensfitness.co.uk/exercises/celebrity-workouts/3624/spider-man-workout-tips