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How To Build Muscular Body Like Taylor Lautner

December 2nd, 2009 · 36 Comments ·
 
 

 

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Last week, my cousin sister told me that she loves the werewolf in Twilight: New Moon.  Not the fury animal, but the actor she was talking about, but Taylor Lautner (Jacob) who has spent most of his screen time shirtless showing his well toned muscles and 6-pack abs.  Coincidentally, one of the blog readers (Rodrigo) have also suggested me to have a go on the topic on how Taylor Lautner built his body.

 

If you are a fan of Twilight, you know that Jacob was only a small part in the first movie, then he became a major figure in New Moon. Since Edward Cullen is absent for much in Twilight: New Moon, it is really Jacob who is the male lead in the film, as the werewolf competitor for Bella Swan’s heart.

Many did not know that because of major physical changes occur in Jacob Black in the second movie, the director initially wanted to replace Taylor Lautner with another more grown up actor.  In order to keep the role, Lautner has gone all out to build his body with close to 30 pounds gain. Between the first and second Twilight films, his character (Jacob Black) grew into a powerful werewolf.

Stood at 5 feet 10, Taylor was 140 pound at the age of 16 (when he started training).  He was then skinny with decent shape of abs, but not with muscles.  Now, he has transformed from a skinny teenage boy to a ripped fitness animal.  Much of the focus has been on his hard solid washboard 6-pack abs.  This article unveil the secret of his incredible transformation.

According to Taylor Lautner’s trainer, Jordan Yuam, this teenager’s heart-throb has an advantage.  He started with less muscle and body fat and therefore it is easier to gain lean muscle mass more quickly.  Still, he had to work out extensively over a 9-month period before the shooting of New Moon to convince the director that he was still the right candidate for the role.

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13 years old Taylor Lautner in year 2005

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17 years old Taylor Lautner in year 2009

Taylor Lautner’s Workout Routine

1) Vary Weight with Different Number of Sets and Repetitions
Taylor lifted very heavy weight.  One of the tricks was that the trainer made him take on 40 percent more weight than he could.  Say, if Taylor could bench press 10 repetitions of 120 pounds of weight, Jordan increased the weight to 140 pounds by spotting him.  With a spotter, Taylor performed only the lowering half of the lifts and the spotter did the work on the lifting up portion.  Taylor would lower the weight as slow as possible to his chest. By doing so, the move put tremendous stress on the muscle.

To avoid his body to get used to the weight, Lautner trained on various weights.  Sometimes, he lifted normal weight with 10 repetitions, sometimes he went with lighter weight with more sets and more repetitions.

2) Use Band
Free weights are good, but they are still not perfect.  Some parts of the lift are easier than others.  To get the muscles are being challenged consistently, Taylor Lautner attached rubber bands to a bar or dumbbells, and then anchors the bands to the base of a power rack or a pair of heavy dumbbells.  For example, here is how a band can be used for push up, even it involves only body weight.

Band creates more tension, making the workout harder, whether you are going down or up.  The muscles are forced to peak up when you are at the top of the movement.  As a result, you will use more muscle fibers and work them harder.

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Get gym band from Amazon

3) Do The Right Workout For Abs
Lautner worked on his abs 3 days a week (on non-consecutive days) and he did other exercises to work his entire core muscles which included abs and lower back.  You may be surprised that he only did it 3 days a week for the abs, but the truth is that in each session, the intensity of the abs workout was very high.

Here are what he did:

4) Train For Agility
Because Lautner had to most of the stunts, he had to be agile.  Most weight lifting exercises involve moving forward or backward and this movement does not really train the body to explode in other directions.  So, the trainer got him to perform side to side exercises in addition to traditional move.  For example, instead of just moving forward with lunges, he did lateral hops.

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5) Do Not Over Exercise
Initially, Taylor put on much weight, but then later he started losing weight dramatically.  He has over trained because he went to gym 7 days a week without a day off.  He burnt more calories than he was eating.  So, he had to cut back the routine to 5 days a week.  Also, he had to cut down his cardiovascular exercise too, which he used to do 20 minutes after lifting.

No doubt, training is important, resting is equally important.  Lautner did not work out more than 5 days in a week.  If he constantly pumped his muscles, they will never have time to repair themselves.

He made sure he had enough sleep every night.

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6) Feed the Muscles
Lautner’s trainer used this formula to identify how much calories was required to build the muscle.

Daily number of calories = Goal weight x (workout hours per week + 9.5)

For example, if you are 150 pounds and you want to add 20 pounds of muscle to be 170 pounds and you plan to work out 5 hours a week:

Daily number of calories = 170 x (5 + 9.5) = 2,465 calories a day

Assuming, you have 5 meals a day, then break down the total calories into equal portions.  In this case, divide 2,465 calories with 5 and you will get 493 calories in each meal.

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Taylor Lautner’s Diet
Taylor Lautner actually had no complaints about the workout regimen, but he had much to say about his diet.  He was told to eat almost every 2 hours.  He was awakened by his trainer to take protein shakes, as early as six in the morning.  Initially, the trainer fed him strict diet like 6 egg whites, bacon and toast, but it backfired as the young man lost appetite.  So, the trainer told him to put anything in his mouth because he needed the calories in his body to bulk up.  With his body fat at about 7% and high metabolism, just like Micheal Phelps, Taylor Lautner could afford to eat junk food, including McDonald’s biggest shake.

If you are also as young as him and happen to have a pretty skinny frame too, you may think of trying that also.  However, I still recommend you to eat something healthy, instead of fast food.  Remember that Taylor Lautner was involved in a highly demanding martial art sport since young age and he trained for 5 days a week to prepare for the role under the guidance of a professional trainer.

Mun’s Comment
The current trend in Hollywood is what I call the “natural” amount of muscles with low body fat and right frame.  Not the bulky type.  Ryan Reynolds, Hugh Jackman, Will Smith, Rain, yes, they are also one of highlights of the transformation.   But, Taylor Lautner is still a teenage at the age of 17!

As a hard gainer, this kid overcame obstacles and trained with much discipline and determination to have the massive muscle growth.  One thing worth pointing out that he was a world champion black belt by the age of 12 at the Junior World Karate Championships.  So, his martial arts background and his youth definitely helped a little.  He definitely has built good set of core muscles.  A tight core is where many martial art player derive the power from.

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Laymen like us are not celebrities.  Movie stars or singers have to be in the best shape all year round.  We do not have the luxury to be able to exercise under the guidance of personal trainer for hours each day.  Most of us have to sit at desk for 8 hours a day.  Hollywood celebrities’ life is out of our reach, but that does not mean we should not strive to get healthier and to look good.  Some people choose to make the change, others choose not to.

For Taylor Lautner, he did not have a choice, because either he stepped up with dedication to build the body, or he will lose the job to others.  His determination earned him not only the second edition of Twilight (New Moon), but also the third (Eclipse) which will be released in June 2010.  Rumor also said that he has landed the fourth edition (Breaking Dawn) too.  You can expect him to grow in size as required in the movies.  In fact, his workout not only saved his job, but also making him bigger and beefier Twilight poster focus than Robert Pattinson (Edward Cullen).


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I hope that you are motivated with this post.  You can do it too, with determination.

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36 responses so far ↓
  • Michael Perry // Dec 2, 2009 at 1:33 AM

    I’m currently 15 and trying to get more in shape, it really is quite motivational to see someone who is only a couple of years older than me achieve the perfect body.

    I hope to be like that one day!

  • Mike // Dec 2, 2009 at 5:56 PM

    Hello,

    great post! Thank you for the motivation.

  • astrothsknot // Dec 3, 2009 at 3:15 AM

    Michael Perry-

    It’s good to see teens choosing to be healthy. It’ll be easier for you to get into shape than someone older because you won’t have the time eaters adults do – full-time job, children and a home to run.

    Just means adults have to be more creative.

  • Tomgreenwald // Dec 5, 2009 at 7:06 PM

    In the first picture Taylor has got an 8pack – not bad at all.

    It’s very good to know that he is not only pumping iron in the gym, but actually has a very versatile training program. Good looks + practical strength and speed. I would give 10/10 :)

  • grim // Dec 12, 2009 at 7:34 PM

    damn, i cant belive his only 4 months older than me, he looks 20+
    i would love to have Jordan Yuam training me….

  • barney // Dec 13, 2009 at 12:47 AM

    lol grim, im 18 and im looking 20+ also, thats becouse im 6,3 height and 200pounds of mass ;) It;s all about the muscle ^^ meheh

  • oby // Dec 24, 2009 at 12:16 PM

    ya he s like 5 months older than me and i try to train in the school weight room every day but now after this i relies my work out is really just the same dam thing every day. i like the ones he had to do. got ta do that now too

  • Mark I. // Jan 3, 2010 at 4:33 PM

    Hey im 15 can i ask cuz i really wanna have that kind of body now :P im determined hehe im a bit chubby do i need to be thin first before i do this cuz hmm especially my legs really fat arghh annoying Please email me hehe thanks mark_iledan@yahoo.com i wanna have that kind of body badly T_T Help me ur comments and any thing will help :) im 5’8 and 179 pounds

  • Kyle // Apr 21, 2010 at 3:03 PM

    hey thanks for this post i’m 15 and i’ve had a weight problem for years but now i am fit and healthy so thank you

  • John // Apr 26, 2010 at 11:19 PM

    Im 16 and i used to weigh 143 pounds in december i gained 10 pounds in that time but it seems like i never have time to go to the gym is there anything i can do at home

  • Eric // May 6, 2010 at 7:08 PM

    Don’t give up. I’m 42 and people mistaken me for 32. It’s all about the calorie intake and working out. If you can’t get to the gym, walk as much as possible to places. Pack healthy snacks like fruits in your backpack and drink lots of water. I just finally got my 4-pack, it wasn’t easy, took me almost a year.

  • Fitsite.be // Jun 3, 2010 at 12:36 AM

    Nice article, it’s really motivating to read about someone who did his utmost to achieve one specific goal. We should all have this spirit instead of giving up everytime something unplanned occurs.

    Do we agree?

  • MB // Jun 7, 2010 at 2:13 AM

    can you email me how many calories i should be consuming if I wanna get down to 188lbs? right now im at 200lbs.

    I tried to do the calculation you provided but im not getting the right calculation.

    Daily number of calories = 170 x (5 + 9.5) = 2,465 calories a day when i take 170×5 plus 9.5 im getting 859.5

  • JK // Jun 15, 2010 at 8:26 PM

    Hi MB,

    You need to sum the numbers in the brackets before multiplying by 170, in the example above.

    If you want to get down to 188lbs, you will need to consume the below number of calories (assuming a 5hr/wk workout regimen):

    Daily number of calories = 188 x (5 +9.5) = 2,726 calories.

    Hope that helps!

  • Bilal // Jun 22, 2010 at 12:50 AM

    The three days days a week for your abs isn’t ideal for one your abs aren’t like your other muscles. The muscle fibres can’t be torn like with your biceps and grow back fast I have been under training under someone who has actually studied this stuff I do a 15 minute core workout twice a day for the last two months and honest to god I now have a six pack

  • gilbert // Jul 11, 2010 at 5:00 PM

    its been a month since summer started, i been going to the gym 3-1 3-1 3-1 meaning i workout 3 days and take a day off. im 6-2, originally was 172 pounds, one month later i am at 182…

  • Krish // Aug 1, 2010 at 5:38 AM

    6’0 feet and 196 lbs….i should lose my weight first and then workout for this??

  • Bilal // Aug 1, 2010 at 2:45 PM

    no you should start now. it’s ideal to start now because as you lose fat, the resistance training will tighten your skin around your belly and let’s face it why waste time weight training will also burn fat post workout and will increase your metabolism for hours after workout.

  • Nicolas // Oct 11, 2010 at 1:41 AM

    Hey everybody ,

    I started before 10 months for building the perfect body as Taylor Laytner’s body.I feel great difficulties but I have no intention of giving up.Seeing his sculpted body motivate yourself.This will keep you up even when you think to back down.Eat , train , sleep and MOTIVATE yourself.

  • anwar // Dec 18, 2010 at 12:07 AM

    thnks 4 the post i hope ill get more muscls

  • Ethan Reilly // Dec 20, 2010 at 3:39 PM

    I am currently 12 years old and really scrawny. This has motivated me to want to be more like Lautner when I’m in High School, could I use this routine? Between school, homework, and watching siblings I can’t go to a gym, could you please send me routine that could use an elliptical, chin up bar and a few dumbbells. I really do think this is a very good website. Thank you and happy holidays. Sincerely Ethan Reilly

  • rozan // Mar 1, 2011 at 11:32 PM

    i m 17 now and i am 5’7″.i m doing .daily workouts for about 2 hrs every morning but i m nt putting on weight…..is that because of unbalance calories and diet…..??

  • kris johnson // May 24, 2011 at 6:20 AM

    my stomach is flat, so how can i get abs like taylor lautner

  • rakesh // May 28, 2011 at 5:28 PM

    how can i increase my height…?
    i am 18 years old.
    plz tell me……..
    thanks

  • bilal // May 28, 2011 at 6:34 PM

    Are you joking? You can’t increase your height at will..its all genetics..depenz on ur genes whether you’re going to grow or not..all you can do is get the right nutrition that ur body requires..

  • john dough // Jun 29, 2011 at 6:12 AM

    lets say i was 180 and was muscular but still had some fat
    would i need to eat more or less?
    i’m trying to gain more muscle but if i already have some fat should i be eating less? or normal meals?

  • lola // Oct 8, 2011 at 1:00 AM

    he is so hot i wanna have his body so all the girls would be in to me like they are into taylor laurtner i have just started with working out lately

  • hendrik // Oct 10, 2011 at 10:30 PM

    Loves his sixpack (LLLLL)

    HORNY

  • joseph // Oct 13, 2011 at 5:21 PM

    Do you all think he achieved that without steroids? Most people struggle to put more than 40lbs of lean mass on in their lives naturally, you’re telling me he put 30lbs on in 9 months?

  • sue // Nov 23, 2011 at 12:23 AM

    YUMMY

  • Wallace Cameron // Nov 23, 2011 at 11:19 PM

    Hi, im just wondering about the calorie formula, it says goal weight x (workout hours per week + 9.5) … I get the 1st 2 parts of this formula, the goal weight, what I’d like to weigh in pounds of muscle – the workout hours per week – but what I don’t get is this 9.5 that im adding onto the workout hours per week? Could you explain why I’m adding this 9.5 please? Thank you.

  • annie // Dec 6, 2011 at 12:53 AM

    taylor lautners six pack abs are gorgeous i likey <3

  • zack // Dec 6, 2011 at 12:59 AM

    I am 18 and have abs exactly like taylor lautners, I started off at a six pack but then ended up with an eight pack (like his) but I had to work out 4 times a day to be why do you think this might be? thanks Zack.

  • Junaid // Jun 9, 2012 at 11:57 PM

    i m 18 years OLD nd my height is 5’7.. iz there any Exercise for gowing height HELP PLZ

  • jake donally // Oct 31, 2012 at 7:07 AM

    Hi y’all. I have seen several comments about (how long it took, how long it takes) to get a six pack. I am telling you, work hard, and do hundreds of mind jerking crunches and leg lifts and throw in a few sit-ups and you will have six-pack abs in a week. Trust me, I know. Also, if you want buff arms and rock hard shoulders lift a dumbbell, do a few chin-ups, and pushups like crazy. I guarantee results within the week. Again I speak from experience. Fifteen and going strong.

  • dj // Nov 14, 2012 at 4:50 AM

    i am 6 foot 6 200 pounds i would like to be in the 240 range and i can gain any weight i have tried everything and it doesnt seam to help would you please tell me what do do ?

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