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The Latest on Tom Hardy’s Bane Workout [The Dark Knight Rises]

by Team ConfitdentApril 4, 2012
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New details have been released from a credible source regarding Tom Hardy’s body transformation upon taking the role of Bane in the Dark Knight Rises. His very specific routine has been very low-key and our assumption is that the specifics will be announced through an exclusive publication closer to the release of the actual film.

>>> Bane Workout: Get Big Like Bane [The Dark Knight Rises]

>>> Bane Workout: Chest [The Dark Knight Rises]

>>> Bane Workout: Traps [The Dark Knight Rises]

UPDATE: We have the updated facts and address rumors on Tom Hardy’s physique for the role as Bane.

If you’re looking to get big like Bane, we highly recommend that you check out our Big Like Bane workout series which focuses on Tom Hardy’s physique for the role as Bane in the Dark Knight Rises.

The Truth Behind the Physique of Bane

What we do know is that he is not as big as we thought he’d be. We have been sent numerous pictures from the set where he actually looks smaller than he did for his role of an MMA fighter in “The Warrior.” Interestingly enough, they can make him look much more built by using CGI. This notion was also addressed in an interview with Tom Hardy.

When it comes down to it, Hardy looks small in comparison to Christian Bale (Batman) – let alone the larger than life build of the villain, Bane. We are all-in betting that they will doctor his physique with some very impressive CGI. While this notion does annoy us a bit, we do recognize that it would be nearly impossible to actually replicate the size of Bane from the comic books (parallel to the physique of the Incredible Hulk – who was also CGI). Not only that, we trust in Christopher Nolan.

Given that this is a fitness site, let’s stay focused on Tom Hardy’s training regimen. Interestingly enough, rumor has it that there wasn’t one. In fact, the theories of most experts tend to divide into two paths. Either the plans since pre-production were to have the physique be though CGI, so he didn’t undergo a massive transformation like he did for The Warrior or Hardy attempted a cycle of steroids and failed – explaining the excess of acne breaking out on his back (a common side effect). These are the two theories (not ours) that are floating around the web-based off of video interviews with Hardy and analysis of pictures of Hardy on set. As more true and official details reveal closer to the release of the film, we’ll be sure to share the knowledge with you.

Nonetheless, Hardy was actually much smaller than many have expected to take on the role. Still, you can count on Bane being bigger for the movie with strategic use of CGI which Director Christopher Nolan is a wizard with.

Update: There is an updated and more recent article on Tom Hardy’s physique for the role as Bane.

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Team Confitdent
The Confitdent Brotherhood is a collection of staffers who have worked together to help provide you with content that will make you strong, smart, and skillful.
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  • Hendrik
    October 4, 2013 at 12:54 am

    Dear Confitdent,

    How are you doing? I

    Ive been doing the Bane Workout and its really awesome however I was just wondering if you guys have the official biceps/triceps exercises for this particular program?

    Thanks and have a good one!

    • October 4, 2013 at 10:47 pm

      Hi Hendrik,

      Thanks so much for shooting us a message. We really appreciate it. We’re glad to hear that you like the Bane article. I put together a short program for you below.

      Glad you like the site – you keep us going! You can do the below, but plan the days strategically (don’t follow back day with biceps – don’t follow chest with triceps). You can combine quads with back and hamstrings with chest, biceps with shoulders, etc.

      The below are targeted for muscle groups and will get you massive like Bane in a few short weeks. You will feel it immediately (especially leg day). Focus on tempo more than weight. Aim for 6-8 reps on all. This will build mass and strength.

      Let me know if you have any questions!

      -Pull ups (be sure to bring your body all the way down and try to pull yourself up to your chest)
      -Lat Pulldown (be conservative with the weight and go slow with with a tempo of 4010 – 4 seconds to reset before exerting yourself for 1 second to do the movement.
      -Barbell row (same tempo as above)

      Burnout with a cable row

      BICEPS (keep the 4010 tempo)
      -Preacher curl
      -Hammer curl
      -Reverse cable curl

      Burnout with zottman curl

      TRICEPS (keep the 4010 tempo)
      -Narrow grip benchpress
      -Tricep Dip

      Burnout with tricep rope pushdown

      LEGS (4010 tempo)
      Quads:Try to put your heels on anything like a folded towel to activate your quads more.
      -Front squat
      -Goblet squat
      -Split squat/walking lunge

      Burnout with leg extensions

      Hamstrings: Push with your heels on these
      -Sumo deadlift or romanian
      -Leg press
      -Stiff leg dumbbell deadlift

      Burnout with lying hamstring curl

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