Tom Hardy Got Best Trap Muscles In The World And You Can Too In Just 3 Months

Tom Hardy, who is popular as Bane from The Dark Knight Rises is one of the best actors in the world. But, his legacy of hard work and achievements does not limit to his extremely exquisite capability of acting but also the ability to transform his body for a character in different movies. Edward Tom Hardy who had to gain 30 pounds in just 3 months for the role of Bane in Dark Knight Rises set an example for the world of body building.

Even though many believed his trap muscles to buff up because of his genetics, it was actually the result of proper training and dedication to work out under the continuous training of Patrick Monroe. He is not a rigorous body builder but goes to the gym regularly and has maintained a good diet along with it.

The basic key to a good body muscle is not 100 push ups in one session but regularly pushing your body to the limits and letting it adapt to the hard conditions accordingly. A good body is not made in just one day or even a month. It takes time to adapt and then develop with slowly pushing the limits of the body’s threshold forward.

Tom Hardy traps is the new way people call good shaped trap muscles. For this, Tom hardy had to workout when he woke up, before lunch, before dinner and then before going to bed. He did not adapt to a huge weight lifting session. Instead, he focused on continuous training and made his body accustomed to the conditions. Within 3 months of regular exercise and proper diet plan, he was able to achieve the impossible.

Even you can get those muscles as you now know that it is not impossible. Still, it is not that easy either. You will have to dedicate all of your time towards good work out and follow a really hectic yet good diet plan.

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A good workout is based on three things – dedication, proper knowledge and a disciplined diet. Even though people have leisure on the first two parts of the exercise routine at times, they prefer not to compromise on the part of the diet and get very scrutinizing all the way.

Every food product related to body building and control falls under some or the other controversy as well as comparison. If one supplement works well for one person, the other works better for someone else. This mostly does not have a relation with the product but the compatibility and confidence of the consumer over that product.

One of the most misleading controversies in the world of diet and body building is the comparison between white rice and brown rice. People have made it a fact in their mind regarding brown rice to be better than white rice when following a controlled diet with enhanced nutrition.

The Following Exercises Are The Ones Which Enhance Your Trap Muscles The Most And Give A Great Shape To It.

Trap Bar Dead Lift

Main Muscle: Quadriceps

  • For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  • Lower your hips and look forward with your head and keep your chest up.
  • Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  • At the completion of the movement, lower the weight back to the ground under control.

Dumb Bell Shrugs

Main Muscle: Traps

  • Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  • Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  • Lower the dumbbells back to the original position.
  • Repeat for the recommended amount of repetitions.

Sumo High Pull

Main Muscle: Traps

  • Place a kettle bell on the ground between your feet. Position your feet in a wide stance, and grasp the kettle bell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
  • Begin by extending the hips and knees, simultaneously pulling the kettle bell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Snatch Shrugs

Main Muscle: Traps

  • Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loading with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Shoulder Flies 180 Degrees

Main Muscle: Shoulders

  • Stand erect with dumb bells in your hands. Begin from the position of waist and lift the dumbbells up from the waist above your head till your hands are vertically upward.
  • This exercise is similar to the shoulder flies 90 degrees but the angle is extended to 180 degrees instead.
  • Inhale while pulling and exhale while pulling down. Do not bend your arms at any position


Not only for the movie Dark Knight Rises, but for movies like Warrior and Bronson, Tom Hardy maintained different diet plans and variations in his workout accordingly. He is known as the most flexible body builder in the Hollywood industry who gives a tough competition to Christian Bale and his dwells for all the characters.

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