So, if you’re interested in learning more about how Jessica Biel developed her well-toned back and arms for her role in The Better Sister, her longtime trainer, Ben Bruno, has provided some insight into the techniques that went into her workout, and it doesn’t seem to follow the traditional “arm day” and “back day” split.
In fact, Jessica Biel even provided her fans with a little glimpse into her workout routine, as seen in a video posted on her Instagram account, where her trainer, Bruno, walked viewers through her techniques. While Jessica Biel does focus her workout on building up her back and arms, her techniques seem to be more “full-body” oriented.
For instance, Bruno explained that Jessica’s workouts usually consist of “upper body, lower body, core, compound movements that work multiple areas at once,” and also “reduce the amount of cardio that we’re doing, because let’s be honest, who needs more cardio?”
This is, of course, aside from the fact that her workouts also include a “variety of different moves” to keep the workout “interesting.”
“There are lots of different moves here to try,” Bruno said, “and some of these moves aren’t even in the same workout, or even close to each other.”
In the viral video, which has gained millions of views, Biel showed viewers some of the advanced exercises she performs, which included single-arm lunges, bench-assisted ring pull-ups, L-sit ring chin-ups, and deep squats. All these exercises require a good amount of strength in the upper body as well as good coordination.
However, another important point that was given by Bruno for those who want to achieve the same as Biel was that the peak level of conditioning that you see in the video was not meant for everyday training.
He explained that the very tough L-sit chin-up session was done the day before the shoot began and was not a regular workout routine for Biel.
In general, the workout routine for Biel includes a primary back exercise that targets the biceps as well, a shoulder exercise, a triceps exercise, as well as some leg and core exercises.
Although Biel has been described as extremely strong and willing to go the extra mile in her workout routine, the reality is that Biel is not really interested in lifting the heaviest weights possible.
However, the important thing that can be learned from Biel’s workout routine is not the extreme weights that she lifts, but the smart workout routine that she follows.
Bruno went on to say that “Biel takes a long-term approach to her training rather than being in ‘peak’ condition all year round.”
“Jess knows that,” he went on. “She trains hard most of the year, but not in an extreme way. Let’s call it about seven out of 10 in terms of intensity. Then, if she has a role or event where she needs to look her absolute best, she’ll take it up for a few weeks… and then she goes back to her regular routine.”
When the workout video went viral, Bruno went on to give more information about the situation on his Instagram account. There are several things he wants people to know about Jess’s workout routine:
She performs three working sets of each exercise and gradually increases weight.
Most exercises are in the range of 8-12 reps; however, more intense exercises like pull-ups or single-leg exercises may have fewer reps.
The clips generally depict her third set, which is said to be her most challenging one. Though her form is generally good, it is not always perfect, especially in her most challenging set, according to Bruno.
This is said to be a reflection of her honest effort. She has actually encouraged Bruno to share some of the exercises she has difficulty with, since she does not want to create a false impression of perfection.
Her training regimen is said to be consistent but balanced. Besides her strength training, Pilates and mobility exercises are a big part of her regimen.
Her cardio is less structured, but Bruno has recently introduced her to a Norwegian protocol called 4 by 4, performed on an Airdyne machine. It is a high-intensity cardio that she has completed a few times.
She has also maintained a balance in fitness by occasionally working out with her children. She has a playful demeanor even in less intense workouts. To prepare for a role, she increases her training to a high level, but once filming is complete, she goes back to moderate training, emphasizing her longevity in fitness.
