How To Get An Upper Torso Like Hrithik

We chat up with Hrithik Roshan’s personal trainer — Kris Gethin — on protein rich diet, workout schedules and how to get that perfect upper torso.

What kind of food does one need to maintain a V-shaped body?

Read FHM India in the digital libraryEvery issue, every shoot, on TCG Media.

Lean protein sources such as chicken, low fat paneer, egg whites, soy, whey protein, low GI carbs like brown rice, sweet potato and oats with fibrous carbs – good choices being broccoli, spinach, cabbage, asparagus, lettuce and cucumber.

Is it safe to consume powdered protein because a lot of people restrain from it?

Of course. People who refrain from using it are usually uneducated about its natural benefits. Protein powder is simply filtered from fresh pasteurised milk separating it from the sugar (lactose) fats. So you are only left with pure, wholesome protein. Then, it’s flavoured to suit individual tastes, so it can actually be better for you than milk alone.

Any precautions to keep in mind while working out the upper torso?

Don’t train too many body parts in one session. Split your workouts so you target one large body part such as the back and a smaller muscle group like biceps per session. Train for 1 day and then rest the following day.

What are some common misleading exercise/s to be avoided?

Weighted side bends, because this will only build up the circumference of the waist and also, performing abdominal exercises daily believing this will provide you with a six-pack. Your abs need to rest and recover between workouts similar to every other body part, so 2-3 times per week is sufficient. But I always say that you get your abs in the kitchen, not in the gym because clean eating and removing the fat will eventually reveal that shy six-pack.

What are the most common body myths one should avoid?

People in India are quick to suggest that they cannot get into shape because they are vegetarian, don’t have access to adequate gym equipment, can’t get foods as recommended from other countries, and that supplement supplies are limited here etc. Many Indians accumulate an array of excuses even before trying. My Indian clients have got just as good results as any of my clients from other countries following the basics.

What’s Hrithik Roshan’s exercise schedule for the upper body?

I change his workouts on occasion, depending on if he is feeling strong or weak that day or if we have to train around an injury. For the most part, it’s the same as illustrated in the final phase of my book – The Bodybuilding.com Guide To Your Best Body. He also occasionally follows training principles called DTP (Dramatic Transformation Principle) to shock his muscles into new growth while burning up a lot of excess calories to shed fat.

Please share the meal consumption schedule that Hrithik follows

This is also clearly illustrated in my book. Hrithik has also begun using convenience foods in the form of Nutrition by Design –www.nutritionbydesign.com, which keeps his metabolism firing and prevents him from missing meals while he is on the road, at airports, on set, or needs a quick hot meal. It contains no preservatives, has lean natural protein sources, low GI carbs and very low sodium.

What is the ideal time of rest one should give between a set of exercises?

It all depends on if the person is training with more volume or with heavier weight. For someone performing around 30-50 reps on my DTP plan, I recommend around 40-60 seconds rest in an attempt to sedate the expression of the myostatin gene (which prevents muscle from growing). But when they begin working around 5-20 reps, I insist on around 2-3 minutes rest to replenish ATP levels (an energy source required for explosive and shorter training intervals).

Finally, what according to you is the secret to a perfect V-shaped body – heavy weights or more repetitions?

A combination of both as structured in DTP. The combination of both ensures that both type 1, type 2a and type 2b muscle fibers are worked and it targets anaerobic and aerobic capacities, as well as ATP and lactic energy supplies, thus leaving no stone unturned.

Upper torso exercises

Bench press

Lie on a flat bench with a dumbbell in each hand resting on top of your thighs. Use your thighs to help raise the dumbbells, shoulder width apart.

Incline dumbbell press

Lie on an incline bench with a dumbbell in each hand on top of your thighs. Using your knees to help bring the dumbbells up, hold them out to the sides.

Dumbbell shrugs

Stand erect with a dumbbell in each hand with your arms at your sides. Raise the dumbbells as high as possible by elevating your shoulders.

Abdominal crunches

Place your hands on your head and bend your knees with your feet on the floor. Lift your shoulders and upper back up and away from the floor.

Lying legs raise

Lie on a floor, placing your hands on your head, and your feet planted on the ground. Lift your feet off the floor and tuck your knees towards your chest.

Fitness diet

Oats: Oat is a good carbohydrate that packs in an abundance of carbohydrates and fiber.

Soya: It is considered a complete protein and contains all the essential amino acids.

Sweet potato: It has high levels of antioxidant vitamins as well as high-quality carbohydrates.

Brown rice: It provide fiber and protein to keep you satiated and thus, keeps you fit.

Kris Gethin

This Welsh born is a professional drug free bodybuilder. He has studied Sports Therapy for 3 years. In 2000, he moved to Australia and opened his first fitness center in Sydney. During this time he began his career as a writer and photographer for several international publications.

From the July 2013 issue of FHM India.