How To Get A Vin Diesel -ish Physique Without Doing His Exact Workout Routine
First of all, why would I even say that? Well to be honest, if you’ve been searching for the workout Vin Diesel does then you may already know that it isn’t out there to find. At best, there are little tidbits of some insight as to the types of workouts Vin Diesel does, but no exact routine nor exercises that he uses. From what is available though, we can easily put together an effective strategy to build an awesome Vin Diesel body!
“I live my life a quarter mile at a time. Nothing else matters: not the mortgage, not the store, not my team … For those ten seconds or less, I’m free.”
Ok, so that’s no Tyler Durden quote, but still pretty cool. Vin Diesel is one of those guys who can really pull off the “buff” look quite well. Despite being a pretty big dude, he still has good amount of definition — which is undoubtedly why everyone wants to know what the Vin’s workout looks like. And the car — Challengers rock! — ‘nough said.
In some of his past interviews, Diesel has mentioned that he does a lot of compound exercises, Pilates and Yoga. So as I mentioned, this isn’t an official workout, but considering his large build and definition we know where to start.
Compound exercises are great for both building muscle size and burning calories and therefore fat. As I talk about quite a bit and go into more detail in the article about Brad Pitt’s routine, by burning excess fat and leaning out, you will actually look bigger at a lighter weight. That said though, you’ve got to have a decent amount of dense muscle mass to look good.
Although Pilates may seem like it shouldn’t have a place in Vin Diesel’s workout routine, they are surprisingly good for building core strength and definition — my wife talked me into trying out some of her Pilates workouts and they’re stinkin’ tough! As for Yoga, it can be great for flexibility and even strength.
Adding Muscle to Look Like Vin Diesel
First of all, if you have read that you should focus on the big 3 lifts to build muscle, flags should be going up! That is true, by focusing on deadlifts, squats and bench press you will build the most overall muscle mass, but it is not going to be the type of muscle that looks good. You’re going to get a big butt, big thighs and perhaps big chest, but one that doesn’t look as good as if you were to focus on the correct exercises.
When it comes to chest workouts, I highly recommend doing upper chest exercises and focusing more on dumbbells rather than the barbell. This will give you a more masculine and much stronger look.
Here’s an example of a workout routine that will build a decent amount of muscle mass as well as some good density so that the muscle will still look strong and not just big and fluffy. It is a pretty familiar 3 day split but with a very effective twist on the sets & reps and resting time.
A Solid Routine
For the workout you’ll be doing 8 sets of 5 reps for each exercise.
Rep one should be done with a weight that you could only do 6 times (stop at 5 though).
Rest 1 minute and do 5 more reps at 80% of the original weight. Rest 1 minute and do 5 more reps at the same weight as this new weight. Repeat this until you’ve done all 8 sets.
Note: you are keeping with this new weight. You may not be able to hit 5 reps for each set. Make sure you stop before failure.
Day 1 – Chest & Triceps
- Incline Dumbbell Press
- Incline Dumbbell Flyes
- Incline Barbell Press
- Skull Crushers
- Diamond Pushups
Day 3 – Back & Biceps
- Pull Ups
- Seated Rows
- Upright Rows
- Standing Barbell Curls
- Preacher Curls
Day 5 – Legs & Core
- Front Squats
- Straight Leg Deadlifts
- Planks – 3 sets at 2 minutes
- Side Planks – 3 sets each side at s minutes
If you are a small or skinny guy, then adding muscle should be your top priority to build a Vin Diesel body. A good approach to adding muscle is by doing the Visual Impact workout routine but just staying on phase 1 until you’ve built all the muscle mass you want. The overall focus of this workout is building ultra-defined muscle but it actually has one of the best approaches to building overall mass as well.
If you’ve got a decent amount of size or quite a bit of extra body fat though, then you should really be focusing on losing fat while preserving and really toning the muscle you already have.
Creating Dense & Defined Muscles
If you are already very lean or even skinny, that is the perfect time to build muscle. If you are not lean then your muscles are not going to look as impressive as they could without the layer of fat that is covering them. If that’s were you’re at then you should focus mainly on diet and muscle building & toning workouts to put on ultra-defined muscle.
Once you have reached a low body fat percentage while also doing some type of resistance training, your skin is going to be used to the smaller version of you. When you add bulk to your already tight skin you get the “shrink wrap effect” which will really make your muscles pop! A perfect compliment to any “Vin Diesel workout.”
And one last quote from Dom, Vin Diesel’s character in Fast & Furious:
You almost had me? You never had me – you never had your car… Granny shiftin’ not double clutchin’ like you should. You’re lucky that hundred shot of NOS didn’t blow the welds on the intake! You almost had me?