Few of us are born with anything like Mickey Rourke’s build. He has the right combination of body type and training to bulk up impressively, even at his current age being able to maintain such a low body fat and strong muscles. At the same time, the Mickey Rourke workout methods can be applied to you and I so long as we mind a few principles of strength training.


Mickey Rourke in The Wrestler…will you look this good at 50+?

The first to keep in mind is this: however unfair it might be, you cannot train like a professional body builder unless it’s something that you already do. They follow a certain regiment of exercise and recovery supplements to let themselves handle the punishing regime that they go through, and you do not want to start there. For an example of what I mean, check out the last post on how Mickey Rourke trained for The Wrestler. While it was very impressive, that’s not the right starting point for those of us at home.

Secondly, many guys don’t use their hormones and testosterone the right way. Your testosterone levels are correlated to how you train as well as your diet, and chances are you are doing something to jeopardize them.

For instance, when I first worked out I’d put in 90 minute marathon sessions, thinking that was the way to go…when actually, when you go past roughly 45 minutes of direct training, your body’s testosterone levels drop and the stress hormone cortisol rises. This undoes many of the benefits of that intense working out.

The next issue that trips up many guys trying to pull off a Mickey Rourke workout is that they don’t go through a good cycling of exercises. You’ve probably heard the different schools of thought, where one says “do high volume exercises” while another espouses “train as intense as possible and keep reps down”. The tricky part is that these strategies all play a part in getting jacked…and you need to balance them the right way to get that strong of a physique.

When Mickey Rourke worked out for The Wrestler, he had a dedicated ex-military personal trainer who not only kept him moving, but also made sure he took the right supplements and had a constant stream of protein coming into his body. As you’re doing this on your own, you need some kind of guide to make sure that you get the pieces right…otherwise, you might waste a lot of time doing cycling workouts and not making the progress that you want.

This is doubly true if you are a “hardgainer”, or an ectomorph. This body type is naturally lean and lanky, and has trouble putting on muscle compared to endomorphs and mesomorphs. If that is you, then you can still get strong…you just need to tailor your workout the right way.

Mirroring the Mickey Rourke workout from The Wrestler would be impressive, but is not practical for many men. Instead, you should check out a program that goes over how to structure your workouts, what supplements actually help, and how to balance your nutrition and recovery time. Have a look at Muscle Gaining Secrets for a detailed guide to all of these and more.

The Mickey Rourke Workout: Click Here to Learn How to Get Jacked Today!

Picture this: you are 192 lbs, 50 years old, and you need to get to 235 lbs…of muscle, without putting on weight. How would you go about this? Mickey Rourke was put in that position for filming his return to fame, The Wrestler, and followed the Mickey Rourke Workout until that goal became reality. Fair warning, this is not for the faint of heart…but is well worth learning to make the most of your workouts, and aim to get yourself ripped and strong.


Mickey Rourke on the mat in The Wrestler

To begin with, no serious body building change happens without minding your diet. When Mickey Rourke was put in the position of having to bulk up, he worked with a dedicated personal trainer and nutritionist to make sure he had both the fuel and the exercise needed to shape up. For putting on lean muscle, your diet needs to begin with a healthy amount of protein and controlled levels of fat and carbs.

A typical day in Mickey Rourke’s training diet consisted of 12 egg whites in the morning, lots of chicken breasts, many supplements, thin cuts of steak, veggies and fruit, and a never-ending stream of protein shakes. This diet cuts carbs to the bone, and has enough healthy fats for proper function but no more. Meanwhile, it has plenty of protein to fuel muscle building.

For you training at a local gym or at home, you want to emulate this without going quite so far. The typical guy should build meals based on lean proteins (chicken, thin cuts of steak, shrimp) with some carbs and fat, and mixing in shakes and the like for extra fuel for building. Doing this will get you ready for the Mickey Rourke Workout.

The next step is the actual exercise. Here is what Mickey Rourke did for The Wrestler workouts:
1. He started every day with 2 hours of running, then went back to sleep
2. Next, an hour and a half of strength training, followed by a balanced lunch
3. More cardio conditioning, with dinner right after
4. Back to the gym for lifting
5. The actual wrestling practice, with protein shakes in between

Rourke followed that system of diet and exercise for nearly seven months, and packed on pounds of muscle while staying lean. This system was so taxing that he needed daily massages in order to keep his body loose and handle injuries without shutting.

Anyway, that is an entire day’s worth of working out, and would not fit the average man’s schedule. What you can do is apply the lessons that Mickey Rourke follows: stay on top of the strength training, refuel with protein as needed, and get ample cardio training. Follow some kind of sport–rather than wrestling, MMA, kick boxing, soccer, whatever–to get real-world training using your improved body.

Combine all of that with a healthy high-protein diet, and you will be well on your way to a strong Mickey Rouke Workout that you can do at home. While you may not be able to put on quite so much muscle while being so lean, you can greatly improve the physique that you have right now, and move towards a more attractive and healthy body.

Also, here is a video showing one of the workouts used by the cast of The Immortals, including Mickey Rourke:

The Mickey Rourke Workout: Click Here to Learn How to Get Jacked Today!

Welcome! I’m always impressed by celebrities who manage to just get better as they age, and Mickey Rourke is a great example. Having seen The Wrestler a few years ago, I never would have guessed the man was pushing 60. The Mickey Rourke Workout must be something truly impressive to have pulled that off.


Mickey Rourke playing a villian in Iron Man 2

The first movie that I saw Mickey Rourke in was Sin City, and he played a stylized character wonderfully in that over the top but fun film. I’ve seen him do some good bit roles too, like Once Upon a Time in Mexico. Still, he was seriously impressive in The Wrestler.

He’s got a lot of movies lined up in the next few years, with Genghis Khan on the distant horizon and an upcoming mythology movie, Immortal, where he plays a mad Greek King hellbent on unleahing titan hordes on the world. And he still looks like a much fitter man that he should be able to get away with at his age.

Anyway, there is a lot to be learned from people who stay strong as they get up in there in years, as they have to workout well in order to keep up against time. The Mickey Rourke Workout has some fitness lessons to be learned, and I’ll be sharing that with you shortly…watch this space!