See How NFL Player Adrian Peterson maintains that Lean Muscle Body..
Running back for the Minnesota Vikings Adrian Peterson
isn't just know for his skills on the field. His body has
gained much attention! At a lean 217 pounds Peterson has
built a pretty amazing physique and in this article you see
exactly how he did it, from workout strategy to diet and
supplementation.
Let's just take a look at his in-season stats:
Weight: 217 lbs
Height: 6ft 1"
Body Fat Percentage 6%
There is no doubt that Petersons body has come from his
tremendous work ethic and this started back in his earlier
years in college at Oklahoma. Strength was so important
especially for football, so Peterson would improvise and
carry sleds up hills, box jump with 80 pound weights, worked
with sand bags and would sprint hilly terrain! Not the most
conventional of ways to train, but it worked for Peterson
and it built a great foundation for his training.
While eating a protein/carb mix every 2
hours all day, I'd wind up having about 8 - 10 "tiny" meals
instead of 3 big meals over the course of a day. This is by
the far the most important thing to do in order to add lean,
solid mass.
When Peterson made it to the NFL he had an abundance of new
training equipment to hand and it was here that he took his
body to a whole new level. Peterson focuses on
building strength (weights) and super power (sprints). So
let's take a look at his workout:
Peterson certainly brings a lot of intensity to his training
sessions, in a recent interview he said: "I try to create a
different environment. I don't really say much, but guys are
watching you, especially when you're in the position I'm in.
That's not why I'm doing it; it's how I've always worked,
and I've always had my mind set to be the best. And I know
what it takes: hard work."
Off-Season Training
During
the off-season Peterson will use a five day a week approach,
hitting the upper body on a Monday, Wednesday and Friday and
then lower body on Tuesdays and Fridays.
For cardio he will run outside to work up more of a sweat.
With his upper body workouts he primarily sticks to the
bigger compound movements like pull-ups, rows and presses.
Reps are kept between 6-10.
Legs are vitally important to Peterson, both in terms of
size and strength. The entire leg will get a roasting in
Peterson's lower body workout, including the quads, hams and
calves. Focusing on high reps to create that pump, he will
often go to 315 pounds and rep out on three sets.
Adrian Peterson Workout
Here is an example of Peterson's In-Season workout
routine taken from his interview in Muscle & Fitness:
MONDAY & WEDNESDAY (UPPER BODY)
EXERCISE SETS REPS
Neck (four directions) 1 6-10
Standing Shoulder Shrug 1 6-10
Incline (M)/Flat-Bench (W) Press (1) 3 10, 8, 6
Close-Grip Pull-Up 1 to failure
Machine Pullover 1 6-10
Flat (M)/Incline (W) Dumbbell Press 2 6-10
Dumbbell Lateral (M)/Front (W) Raise 1 6-10
Seated Cable Row 1 6-10
Seated Cable Scapular Retraction (2) 1 6-10
Flat (M)/Incline (W) Machine Chest Press 1 6-10
Lat Pulldown 1 6-10
Machine Overhead Press 1 6-10
Machine Row 1 6-10
Machine Flye (M)/Lateral Raise (W) 1 6-10
Machine Reverse Flye 1 6-10
External (M)/Internal (W) Rotation 1 6-10
Triceps Pressdown 1 6-10
Cable Curl 1 6-10
Hand Gripper 1 6-10
Wrist Flexion (M)/Extension (W) 1 6-10
(1) using a thick-grip barbell, dumbbell or machine
(2) On a seated row machine, the shoulders are retracted
without bending the elbows. Note: (M) = Monday, (W)
Wednesday
TUESDAY & THURSDAY (LOWER BODY)
EXERCISE SETS REPS
Hang Clean 3 6
or Deadlift (T)/Suqat (1) (R) 3 12,10,8
Romanian Deadlift (T)/Glute-Ham Raise (R) 2 6-10
Leg Press 2 6-10
Leg Curl 1 6-10
One-Leg Press (T)/ 1 6-10
Dumbbell Step-Up or Lunge (R)
One-Leg Curl (T)/ 1 6-10
Leg Curl on exercise ball (R)
One-Leg Hip Flexion (T)/ 1 6-10
Bridge on exercise ball (R)
Hip Abduction 1 6-10
Hip Abduction 1 6-10
Leg Extension 1 6-10
Standing Calf Raise 1 6-10
Ball (T)/Machine (R) Back Extension 1 15
Ball (T)/Machine (R) Abs Crunch 1 25
Medicine-Ball (T)/Machine (R) Torso Twist 1 40
Reverse Crunch (T)/Cable Side Bend (R) 1 15
(1) using a barbell (with or without chains), safety squat
bar or machine
Note: (T) = Tuesday, (R) = Thursday
Adrian Peterson Diet
Since getting into the NFL Peterson has certainly stepped up
his diet, which is the key factor in keeping him lean.
Without this consistency with his diet he simply would not
be in the condition he is. Whilst he lets loose a little in
the off-season, in season his diet is very stringent. Much
of what you will see in his daily diet is made up of high
quality proteins, such as fish, poultry and meat. His carbs
come from cleaner sources like vegetables, wholegrains and
potatoes. He also uses protein
supplements of a way to booster his overall protein intake
for the day (vitally important for building and maintaining
lean muscle).
Breakfast: 5 egg whites, bacon with fat trimmed, Wholegrain
pancakes
Preworkout: Cytomax Ready-to-Drink
Postworkout: 2 scoops Muscle Milk powder
Lunch: Baked chicken, Vegetables (carrots or green beans), &
Brown Rice
Dinner: Grilled chicken breast & Pasta
Night time snack: Muscle Milk Ready-to-Drink
I hope this article had provided a valuable insight in
Adrian Peterson's training plan and diet. Obviously this
works for Adrian and it has taken him years to create the
body
he has today.
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A Body Like Adrian?
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Article and Interview courtesy of Mens Health & Muscle & Fitness
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