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The biography, life, and accomplishments of Terry Crews
Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2?
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
Upright Barbell Row: 1 set of 5-6 reps
Power Clean: 1 set of 5-6 reps
Romanian Deadlift: 1 set of 6 reps
Front Dumbbell Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set of 10 reps
Side Lateral Raise: 1 set of 10 reps
Reverse Fly: 1 set of 10 reps
Hammer Curl: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set to failure, 30-sec rest
Hanging Leg Raise: 1 set to failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
Side-to-Side Chin-Up: 1 set of 6 reps
Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
Seated Cable Row: 4 sets of 10 reps, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
Power Clean and Jerk: 4 sets of 6 reps
Barbell Bench Press: 4 sets of 8-10 reps
Incline Bench Press: 4 sets of 8-10 reps
Dumbbell Fly: 4 sets of 10 reps
Biceps Curl: 4 sets of 10 reps
Bar Dips: 2 sets of 10 reps
Push-up: 4 sets of 15 reps
Leg Raise: 4 sets of 6-8 reps
Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Press: 4 sets of 10 reps
Standing Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps
Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Extension: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set until failure, 30-sec rest
Hanging Leg Raise: 1 set until failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
Apple
Vitamin shakes
Meal 2:
Protein shake
Meal 3:
Granola
Yogurt
Meal 4:
Chicken
Salad
Omelet
Bacon
Protein shake
Meal 5:
Protein shake
Meal 6
Cheesecake/Pudding/Pie/Pinkberry
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
The biography, life, and accomplishments of Terry Crews
Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2?
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
[*]Upright Barbell Row: 1 set of 5-6 reps
[*]Power Clean: 1 set of 5-6 reps
[*]Romanian Deadlift: 1 set of 6 reps
[*]Front Dumbbell Raise: 1 set of 10 reps
[*]Arnold Dumbbell Press: 1 set of 10 reps
[*]Side Lateral Raise: 1 set of 10 reps
[*]Reverse Fly: 1 set of 10 reps
[*]Hammer Curl: 4 sets of 10 reps, 30-sec rest
[*]Crunch: 1 set to failure, 30-sec rest
[*]Hanging Leg Raise: 1 set to failure, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
[*]Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
[*]Side-to-Side Chin-Up: 1 set of 6 reps
[*]Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
[*]Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
[*]Seated Cable Row: 4 sets of 10 reps, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
[*]Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
[*]Power Clean and Jerk: 4 sets of 6 reps
[*]Barbell Bench Press: 4 sets of 8-10 reps
[*]Incline Bench Press: 4 sets of 8-10 reps
[*]Dumbbell Fly: 4 sets of 10 reps
[*]Biceps Curl: 4 sets of 10 reps
[*]Bar Dips: 2 sets of 10 reps
[*]Push-up: 4 sets of 15 reps
[*]Leg Raise: 4 sets of 6-8 reps
[*]Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
[*]Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Leg Press: 4 sets of 10 reps
[*]Standing Calf Raise: 4 sets of 10 reps
[*]Hack Squat: 4 sets of 10 reps
[*]Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Leg Extension: 4 sets of 10 reps, 30-sec rest
[*]Crunch: 1 set until failure, 30-sec rest
[*]Hanging Leg Raise: 1 set until failure, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
[*]Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
[*]Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
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Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2?
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
Upright Barbell Row: 1 set of 5-6 reps
Power Clean: 1 set of 5-6 reps
Romanian Deadlift: 1 set of 6 reps
Front Dumbbell Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set of 10 reps
Side Lateral Raise: 1 set of 10 reps
Reverse Fly: 1 set of 10 reps
Hammer Curl: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set to failure, 30-sec rest
Hanging Leg Raise: 1 set to failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
Side-to-Side Chin-Up: 1 set of 6 reps
Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
Seated Cable Row: 4 sets of 10 reps, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
Power Clean and Jerk: 4 sets of 6 reps
Barbell Bench Press: 4 sets of 8-10 reps
Incline Bench Press: 4 sets of 8-10 reps
Dumbbell Fly: 4 sets of 10 reps
Biceps Curl: 4 sets of 10 reps
Bar Dips: 2 sets of 10 reps
Push-up: 4 sets of 15 reps
Leg Raise: 4 sets of 6-8 reps
Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Press: 4 sets of 10 reps
Standing Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps
Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Extension: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set until failure, 30-sec rest
Hanging Leg Raise: 1 set until failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
Apple
Vitamin shakes
Meal 2:
Protein shake
Meal 3:
Granola
Yogurt
Meal 4:
Chicken
Salad
Omelet
Bacon
Protein shake
Meal 5:
Protein shake
Meal 6
Cheesecake/Pudding/Pie/Pinkberry
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
The biography, life, and accomplishments of Terry Crews
Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2?
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
[*]Upright Barbell Row: 1 set of 5-6 reps
[*]Power Clean: 1 set of 5-6 reps
[*]Romanian Deadlift: 1 set of 6 reps
[*]Front Dumbbell Raise: 1 set of 10 reps
[*]Arnold Dumbbell Press: 1 set of 10 reps
[*]Side Lateral Raise: 1 set of 10 reps
[*]Reverse Fly: 1 set of 10 reps
[*]Hammer Curl: 4 sets of 10 reps, 30-sec rest
[*]Crunch: 1 set to failure, 30-sec rest
[*]Hanging Leg Raise: 1 set to failure, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
[*]Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
[*]Side-to-Side Chin-Up: 1 set of 6 reps
[*]Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
[*]Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
[*]Seated Cable Row: 4 sets of 10 reps, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
[*]Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
[*]Power Clean and Jerk: 4 sets of 6 reps
[*]Barbell Bench Press: 4 sets of 8-10 reps
[*]Incline Bench Press: 4 sets of 8-10 reps
[*]Dumbbell Fly: 4 sets of 10 reps
[*]Biceps Curl: 4 sets of 10 reps
[*]Bar Dips: 2 sets of 10 reps
[*]Push-up: 4 sets of 15 reps
[*]Leg Raise: 4 sets of 6-8 reps
[*]Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
[*]Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Leg Press: 4 sets of 10 reps
[*]Standing Calf Raise: 4 sets of 10 reps
[*]Hack Squat: 4 sets of 10 reps
[*]Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
[*]Leg Extension: 4 sets of 10 reps, 30-sec rest
[*]Crunch: 1 set until failure, 30-sec rest
[*]Hanging Leg Raise: 1 set until failure, 30-sec rest
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
[*]Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
- Apple
- Vitamin shakes
- Protein shake
- Granola
- Yogurt
- Chicken
- Salad
- Omelet
- Bacon
- Protein shake
- Protein shake
- Cheesecake/Pudding/Pie/Pinkberry
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
[*]Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
[*]Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
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