NATURAL HOLISTIC MEDICINE BLOG - In Robert Eggers’ Viking epic The Northman, Alexander Skarsgård’s physical presence is nothing short of transformative, defined most notably by his bulging trapezius muscles. This striking aesthetic was the result of a precise and rigorous regimen designed by celebrity trainer and movement coach Magnus Lygdback.
Lygdback, a renowned expert in physical transformation, previously collaborated with Skarsgård on the 2016 film The Legend of Tarzan. His expertise was further highlighted in M. Night Shyamalan’s Glass, where he helped James McAvoy sculpt his body to portray a character with 24 distinct personalities.
The Philosophy of 'Postural Manipulation'
To achieve the look of a terrifying Viking warrior, Lygdback utilized a technique he describes as "postural manipulation." The goal was to embody the specific movements and physical traits of both a bear and a wolf, balancing raw size with agile, lethal power.
The preparation for the film was arduous and extended, spanning several months due to COVID-19 production delays that pushed the start date from March to September 2020. Throughout this uncertain period, the duo maintained a consistent schedule of six gym sessions per week, with Skarsgård training independently in Stockholm during the lockdown.
Training Duration and Methodology
Despite popular belief that movie stars spend entire days in the gym to achieve elite physiques, Lygdback emphasizes that these sessions lasted only one hour. He argues that training beyond the first hour often becomes counterproductive, serving only to break down the body rather than effectively building it.
The exercise routine was a hybrid of plyometrics and classic bodybuilding philosophy, ensuring both visual aesthetics and functional athleticism. The program utilized a four-day split, allowing the actor to target specific muscle groups while ensuring full-body recovery within the week.
Focusing on Athletic Functionality
Given the film's requirements, which included intensive climbing and the handling of heavy weapons like axes and spears, Lygdback prioritized shoulder and hip mobility. He incorporated resistance bands in the first 10 minutes of every session to activate these key areas before the heavy strength training began.
Lygdback also integrated specialized movements like bear crawls to prepare the actor for the physical demands of the stunts. This focus on movement coaching ensured that Skarsgård did not just look like a warrior, but moved with the agility required for the role.
The Nutrition Strategy for Maximum Mass
To support this level of muscle growth, Lygdback curated a high-calorie diet for Skarsgård, totaling roughly 3,700 calories per day. This intake ensured the actor consumed more energy than he burned, facilitating the necessary muscle mass gain for the role of Prince Amleth.
Lygdback operates on a strict "eat clean 17 out of 20 meals in a four-day cycle" rule, which allows for some flexibility while maintaining strict nutritional goals. The remaining three meals serve as "treat meals," providing psychological relief without derailing the actor's fitness progress.
Each clean meal consisted of a lean protein source, such as chicken, fish, or beef, paired with fibrous vegetables like broccoli or asparagus. Complex carbohydrates or healthy fats, including quinoa, rice, or avocado, rounded out the nutritional profile to keep energy levels stable.
Skarsgård often opted for fish as his primary protein source, frequently starting his day with four eggs for breakfast. His daily intake was spread across five meals, ensuring he ate every two to three hours to optimize his metabolic rate and sustain high energy levels.
Lygdback’s successful transformation of Skarsgård serves as a testament to his balanced approach, focusing on sustainable, long-term athletic health rather than temporary fads. The trainer has since turned his attention to preparing Anya Taylor-Joy for her upcoming role in Furiosa.
Frequently Asked Questions (FAQ)
How many hours per day did Alexander Skarsgård train for The Northman?
Contrary to rumors of multi-hour workouts, Magnus Lygdback restricted the gym sessions to exactly one hour per day. Lygdback believes that training beyond an hour is counterproductive and leads to breaking down the body.
What was the core philosophy behind Skarsgård's training?
The training was a hybrid of plyometrics and old-school bodybuilding. This approach was designed to build a 'postural manipulation' that allowed Skarsgård to embody the size of a bear and the agility of a wolf.
How many calories did Skarsgård consume during his preparation?
To build the necessary mass for his character, Skarsgård followed a high-calorie diet, consuming roughly 3,700 calories per day to ensure he was in a caloric surplus.
What is the '17 out of 20 meals' rule mentioned by Magnus Lygdback?
This is Lygdback's dietary framework where a client eats 'clean' for 17 meals within a four-day cycle, allowing for three 'treat meals' where the client can eat whatever they desire. This balances strict nutrition with psychological flexibility.
Comments