Entertainment.gather.com has a great article about his transformation:
“When asked about how he prepared for this action hero role, Brody noted that he was doing a "challenging" six days a week of training and diet. He was also shooting for the movie 12 hours per day. Brody said during preparation he wasn't drinking alcohol, wasn't consuming any refined sugars and was having no sex. He said he did all that he could to harness a "ferocious" mentality and persona for this character"
While Brody never revealed the specifics of the workout he used for “Predators” (as far as I know, though I’d love to be proven wrong), Entertainment.gather.com suggests that he might have used a Scrawny to Brawny workout,as published by Men’s Health, when Brody made the cover of the magazine because of how he buffed up his physique for the 2005 version of King Kong:
“Adrien Brody achieved results for our December 2005 cover in 3 weeks. For you, Mejia suggests a training schedule of 8 to 12 weeks, although the same discipline is required. Just avoid these two mistakes.
1. Lifting too much. "What you really need is less volume but more intensity," says Mejia. This strategy actually simplifies your workout--only four exercises every session. For the first three, do five sets of five reps. Rest no more than 2 minutes between sets. For the last exercise, do two or three sets of eight to 12 reps, as this targets smaller muscles in your core or shoulders.
Monday: Squat, barbell incline bench press, pullup, weighted situp
Wednesday: Hang clean and press, deadlift, dip, side-lying external rotation
Friday: Front squat, dumbbell bench press, bent-over row, back extension
2. Eating too little. To build new muscle, you need calories. "Guys don't eat nearly enough, says Mejia. "They're reluctant--rightfully so--about putting on body fat."
To avoid that, "you must count calories," says Mejia. Figure out your body's optimal caloric intake, then add 300 to 500 calories to that total to determine how much you need to pack in every day.”
PREDATORS MOVIE TRAILER:
Check out more information, complete with pictures for each exercise you need to turn from scrawny to brawny like Adrien Brody over at Men’s Health.com!
All images used in this article are taken from IMDB's amazing Predators page.