Scott Adkins is not just a bad-ass on screen – he is even tougher in real life. He has training in various martial arts styles. When he was 14, he got inspired by Bruce Lee and started learning Taekwondo. He got his first black belt when he was 19. He also holds a black belt in kickboxing.

Training Smart

Despite his big, muscular frame, Scott is very quick. He moves fast. He kicks fast. And he does all kinds of crazy ass Taekwondo moves that he is too big for.

Why do you ask?

Because he trained smart!

I know some fighters who were quick and flexible before but ended up getting too slow and stiff after they started weight training. Eventually, they quit martial arts.

Does that mean weight training slows you down?

Well, that depends on how you train. Training with weights won’t slow you down as long as you stick to a routine that consists of mostly compound lifts – focusing on gaining functional strength as well as muscle – and don’t rush for results.

Sample Exercises for All Muscle Groups


  • Deadlift
  • Pull ups


  • Squats
  • Deadlift


  • Incline dumbbell press
  • Inclined bench press
  • Dips
  • Push ups
  • Shoulder
  • Overhead press


  • Leg raises
  • Alternate leg raises
  • L sits
  • V sits


  • Jump rope
  • Vertical jumps


  • Dead hangs on pull up bar


Legs, back, arms
Deadlift (5X10), pull ups (maxX5) or bicep curls (5X10)
Abs, forearms
Leg raises (20X3), L sits (1 minX5)
Legs, chest
Deadlift (5X10), incline dumbell press/ Incline bench press (5X10)
Abs, calves
Leg raises (20X3), L sits (1 minX5), verticle jumps
Legs, shoulders
Deadlift (5X10), overhead press (5X10)
Alternate leg raises (10X3)

Workout Guidelines

  • For gaining muscle mass and strength, keep the rep range between 4 – 6 reps. Perform 10 sets of all major lifts.
  • Don’t do any cardio or physically demanding activities while you are trying to bulk up. It will hinder your gains.
  • Avoid foods containing gluten, such as rice, wheat, etc.
  • Limit your fat intake to minimum. Eat less salt.
  • Add weight to your lifts after each workout. When you stop progressing, reload 10% of your max, and start again.
  • Never train to failure. Our goal here is to do a lot of volume with heavy weights — there is no need to exhaust your muscles. That, at the very least, may hinder your progress and, at worst, may lead to an injury. Lift safe .


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