Fitness
Kumail Nanjiani’s ‘Eternals’ Workout
Kumail Nanjiani’s workout helped him pull off one of the greatest Marvel transformations of all time for Eternals. Try the muscle-building routine for yourself.
Mid-2019, Kumail Nanjiani was filming the last episode of his hit HBO comedy, Silicon Valley. The show followed a group of nerdy app creators navigating the cutthroat world of big tech. Not much changed over the course of six seasons except, by the finale, Nanjiani’s character, the insecure coder Dinesh, had become an absolute unit—his biceps suddenly bulging out of polos.
The bulk-up wasn’t the producer’s idea, nor a studio directive for Eternals (in theaters Nov. 5), in which Nanjiani plays Kingo, a cocky, cosmic-powered warrior living undercover as a Bollywood star. The only green light Nanjiani needed to get in shape was from himself.
Underground Operation
The transformation took place at Granite Gym in Beverly Hills, a dimly lit basement that Grant Roberts, the trainer behind Nanjiani’s incredible transformation, had quietly built into one of Hollywood’s most exclusive training facilities.
Even though Eternals is about a group of immortal beings with superhuman powers, Marvel was perfectly happy with Kingo being the more “normal looking” one, says Roberts. But for Nanjiani, who grew up obsessed with comic books, the gig was a massive opportunity to portray a South Asian superhero in a Marvel franchise. He wanted a physicality that could stack up to Superman or Thor.
Breaking the Mold—and Internet
Nanjiani endured punishing sessions five days a week in the year leading up to Eternals. “Instead of worrying about how to keep him lean throughout, we concentrated on adding mass before doing a proper cut.” On first analysis, Roberts says Nanjiani had solid biceps and a strong back, but, uh, some major room for improvement. “I don’t want to be insulting, but he probably had the softest core I had ever seen,” Roberts says, laughing. “I have no idea how he was even able to stand up straight!”
Roberts combined new- and old-school techniques to bulk up Nanjiani, incorporating electronic muscle stim into his free weights work and heavy foundational lifts. The warmup always started with the Power Plate, a vibrating platform that stimulates natural reflexes and jolts dormant muscle fibers to attention. The workouts targeted no more than three body parts, so each area was attacked dynamically.
After six months, Nanjiani transitioned into a sculpting phase. Michelangelo used a chisel to carve rippling six-packs, but Roberts prefers the cable machine.
To ensure symmetry, Roberts had Nanjiani snap shirtless selfies every few weeks to assess progress. Once on set, Marvel had a chef prep Nanjiani’s meals and Roberts trained him virtually to preserve his hard-earned gains.
“People have this mistaken idea that once you get to a certain place physically, you can just coast,” says Roberts. “But it’s a lot of effort and sacrifice to maintain a physique like that.” As far as sacrifice goes, the biggest one for Nanjiani was cutting down on his favorite bakery items.
With Eternals in the can, he can get back to having a treat or two, but don’t expect him to slip back into his old ways. “I’ve seen a lot of actors go on this journey and lose their drive, but it’s different with him. We still train every week. I’m very proud of what he’s accomplished, and I think this is just the start.”
Kumail Nanjiani’s ‘Eternals’ Workout
Directions
This is Kumail Nanjiani’s sculpting workout. In some cases drop sets are utilized, where the rep count decreases and weight increases to promote hypertrophy. Complete prescribed sets for each move, taking 45 seconds rest between.
Decline Cable Chest Press Marius Bugge
1. Decline Cable Chest Press
Sets 1-2 (light weight): 20 reps
Set 3 (medium weight): 15 reps
Sets 4-5 (max weight): 10 reps
Adjust a bench 15 degrees to the decline position in the middle of a cable machine with handle attachments to the lowest setting on either side. Grasp handles, then lie back and bend arms wide with palms facing out. Press arms up, squeezing pecs at top, then lower (you’ll feel a stretch).
Incline Cable Flye to Chest Press Marius Bugge
2. Incline Cable Flye to Chest Press
Sets 1-2: 12 flyes/8 presses
Sets 3-4: 10 flyes/6 presses
Sets 5-6: 8 flyes/4 presses
Adjust a bench 45 degrees to the incline position in the middle of a cable machine with handle attachments to the lowest set- ting on either side. Grasp handles, then sit with arms extended, slight bend in elbows, palms facing each other. Contract pecs to bring hands together. Squeeze at the top, then slowly lower. Perform prescribed reps then change hand position to a wide incline cable chest press.
Single-arm Crossbody Cable Flye Marius Bugge
3. Single-arm Crossbody Cable Flye 4 x 15 reps
Set a handle attachment just below chest level on a cable machine. Stand away in a staggered stance. If right foot is forward, grasp the handle with your left hand using a neutral grip. Place right hand on pec to feel the activation. Brace core and keep shoulders square. Begin the move from a pec stretch position. Perform a wide, sweeping cross-body flye—extending beyond your midline. Move slowly with a concentric hold on each rep.
Dumbbell Pullover Marius Bugge
4. Dumbbell Pullover 3 x 12 reps
Lie faceup on a bench, feet flat on the floor, holding a heavy dumbbell, arms straight overhead. Bend elbows and engage triceps to bring dumbbell just behind head. Up the intensity by extending elbows to perform a triceps extension, then reverse.
Triceps Extension and Triceps Kickback Marius Bugge
5. Triceps Giant Triset x 3 sets
Attach a straight bar to one side of a cable crossover machine and two handles on one clip on the other, both at the top setting. Start with the straight bar, using heavy weight. Hold the bar at forehead height with an overhand grip, elbows bent. “Throw” the weight down using momentum to complete triceps extension x 12 reps. Move to the other side, grasp the handles with an underhand grip, hinge at hips, then extend through triceps to do reverse drag triceps kickbacks x 12 reps. Turn hands over into an overhand grip to perform triceps pushdowns x 8 reps.
Partial-rep Biceps Curl Marius Bugge
6. Biceps Giant Triset x 3 sets
Attach a straight bar low on cable machine and grasp with an underhand grip. Begin in the midway point of a biceps curl, arms bent at 90 degrees, and do partial-rep biceps curl x 7 reps, from bottom to halfway, then immediately transition to drag curl x 7 reps by stepping toward the machine, extending arms, and dragging the bar up your torso by pulling your elbows back (don’t shrug). Stop at chest height once elbows are fully bent. Immediately transition to full biceps curl x 7 reps, taking a step back to resume initial start position.
Rope Cable Preacher Curl Marius Bugge
7. Rope Cable Preacher Curl 4 x 15 reps
Attach a triceps rope low on a cable machine. Grasp the ends in either hand and sit at preacher bench with elbows and upper arms firmly planted on the pad. Begin with arms fully extended, then curl the triceps rope toward your face until fully flexed with hands at each temple. Hold contraction for a full second.
Lying Cable Peak Curl Marius Bugge
8. Lying Cable Peak Curl 2 x 25 reps
Attach an EZ bar to shoulder height on a cable machine and place a flat bench under the bar. Using a narrow grip, perform a slow curl to forehead, holding each rep fully flexed for 3 seconds.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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