Nelly’s Workout Routine, Dirrrty
Posted by Brad Campbell
4
Oct, 2009
If we’re talking about the best body in hip-hop, you have to place Nelly near the top, dirrrty.
Nelly has maintained a lean, muscular and ripped physique throughout his lucrative music career…and I’m sure his shredded abs and cut arms didn’t exactly hurt sales.
I mean, I’m not sure which was the bigger hit – Nelly’s ultra popular smash single, Country Grammar…or his impressive album cover for Brass Knucles.
Both were pretty sick, don’t ya think?
Let’s take a look at how this St. Lunatic chiseled his impressive lean body.
Here’s some highlights of Nelly’s Workout Routine:
–> Nelly exercises 5 days per week, on average
–> Nelly uses a split routine, focusing on 1-2 body parts per workout
–> He reportedly does as many as 1,000 push-ups and sit-ups per day (broken into smaller chunks)
–> He likes using machines at the gym to mix things up and keep the workouts varied
–> Nelly trains within the 6-8 rep range with heavy weights
–> He uses drop sets when training arms, to maximize growth and speed up the workout
–> Nelly avoids standard cardio workouts and instead plays basketball a few times a week to work up a good sweat
–> Nelly’s diet plan is based around listening to his body – he generally eats about 6 meals per day, which consist of turkey, fish, fruits, veggies, protein shakes, water and PIMP JUICE (okay, I added that one)
Overall, I give Nelly’s workout program a C+. It’s better than a lot of celebrity workout routines I’ve looked at, but there is definitely room for improvement. Here’s my assessment…
Pros of Nelly’s Workout:
–> First and foremost, he’s dedicated, focused and consistent – this alone can make nearly ANY workout program effective
–> His diet is on point, which makes it a lot easier for him to maintain a lean, sculpted body
–> He avoids ‘slow-go’ cardio and instead plays basketball, which is very similar to high intensity interval training – this will help to boost his metabolism and burn more calories after the workout is over
–> Nelly trains with heavy weights, which maximizes lean muscle mass (more fat-burning potential)
Cons of Nelly’s Workout:
–> Split routines suck, unless you’re a pro bodybuilder using steroids
–> Doing thousands of crunches and push-ups every day is time-consuming and relatively ineffective at burning fat to produce better abs, or building chest muscle (body becomes more and more efficient)
–> Gym machines should be reserved for old people or those with injuries or other lifting limitations – using free weights recruits more muscle fibers, improves balance and coordination, burns more calories and is more practical to everyday life
I know what you’re thinking…”If Nelly’s workout program is so bad, then why the hell is he so ripped?“
Good question. As you’ll see with pretty much all of these celebrity workout routines, most of them could be much better…but you have to understand these people pretty much stay in shape year round…and many of them have never been overweight or out of shape (with a few exceptions).
It’s much easier to maintain a lean body than it is to lose 50 lbs of fat to create a lean body.
Another factor that makes Nelly successful despite having a half-ass workout program is that he knows what he’s doing when it comes to nutrition.
Like I’ve said before…it’s virtually impossible to out-train a bad diet…but with a great diet, you can get lean and ripped with almost any workout plan.
Because Nelly eats to promote a faster metabolism and maintain maximum amounts of lean muscle, this workout still works for him.
Lastly, Nelly is consistent and highly focused. This is another trait that most celebs have in common because when you think about it, their career (and paychecks) depend largely on their image and sex appeal.
If you could make an extra 300k in sales by looking lean and mean on your album cover, I guarantee you’d think twice before cheating on your diet or skipping workouts.
The bottom line is that Nelly’s workout plan isn’t exactly hot sh*t (hmm, I’m going down, down baby…yo’ street in a Range Rover…sorry, I just had to) if you’re trying to lose fat fast and get lean and ripped.
However, if you’re already in good shape, you’re following a great diet and you have millions of screaming fans and hundreds of thousands of dollars to provide you with nonstop motivation… then yeah, Nelly’s workout will make you look super lean and fit…but so would any other generic workout program.
For us non-celebrities, check out my advanced fat loss workouts to sculpt your Nelly physique in less time than you would if you were following Nelly’s own workout program (haha).
Your Coach,
Brad Campbell
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