When he first arrived in the NBA, Giannis Anteokounmpo was just a skinny young man weighing 86 kg. The player’s journey to becoming an NBA champion and MVP saw his days of perseverance in both the gym and the dining room. After gaining more than 20 kg of muscle, the best striker in the NBA became comprehensive in all aspects of his physical condition.
To achieve the ideal physical form, Giannis Antetokounmpo had to try a lot with a starting point of 86 kg.
How has Giannis been training?
Giannis ‘ amazing muscular and toned body requires a lot of time and effort in training. To get as strong as he is today, the Bucks striker practiced the exercises below twice a day. The first 3 days of the week will be Giannis’s priority for upper body training, Thursday and Friday are for the lower body.
Giannis’s upper body workout
ExerciseNumber of roundsNumber of times/setAncient practicefirst6-10Hold the dumbbells and shrug your shouldersfirst
6-10
Push the chest of the chair sideways3
6-10
Push the chest of the chair horizontally3
6-10
Narrow arm swingfirst
6-10
Shoulder push with dumbbellsfirst
6-10
Hold dumbbells on both sides2
6-10
Raise a pair of dumbbells in front of you2
6-10
Pull the bucket with horizontal cablefirst
6-10
Pull the bucket with a horizontal cable, narrow shoulderfirst
6-10
Push the machine chest horizontallyfirst
6-10
Push the machine’s chest inclinefirst
6-10
Pull the bucket with a vertical cablefirst
6-10
Shoulder push with machinefirst
6-10
Back push with machinefirst
6-10
Turn the joint inwardfirst
6-10
Turn the joint outwardfirst
6-10
Pull the back arm exercise cablefirst
6-10
Do forearm exercises with cables2
6-10
Squeeze with forceps2
6-10
In the table above are Giannis Antekounmpo’s upper body exercises. To maximize effectiveness, practitioners should rest 30-60 seconds between each set.
No. 1 NBA forward in a day at the gym
Giannis’s lower body workout
ExerciseNumber of roundsNumber of times/setDead-lift2
6-10
Squat2
6-10
Romanian Deadlift
2
6-10
Lift upside down2
6-10
Thigh kick2
6-10
Hook the back thighfirst
6-10
Dumbbell Step-up
first
6-10
Loose legs2
6-10
Thigh curls with gym balls2
6-10
One Leg Hip Extension
first
6-10
The Bridge pose with a gym ballfirst
6-10
Pull the cable with your footfirst
6-10
Stand on tiptoes and carry dumbbells on your shouldersfirst
6-10
Reverse crunchesfirst
6-10
Pull the cable with your hands, working your hips2
6-10
Do regular abdominal crunches2
6-10
In the table above are Giannis Antekounmpo’s lower body exercises. To maximize effectiveness, practitioners should rest 30-60 seconds between each set.
Cardio and rest days to recover muscles
To compete in a fast and harsh environment like the NBA, the 2020-19 MVP needs a healthy and durable heart. The Greek pioneer will combine running both on the machine and outside the gym, in addition to cycling and swimming. Giannis spends two days on Friday and Saturday each week doing high-intensity cardio and light intensity on the remaining training days.
Notably, rest is an indispensable part of the training regimen. Sunday will be the day Giannis “leaves” the barbell and treadmill. The Bucks striker on this day will meditate and practice yoga to keep a pure soul. Besides muscle strength, will and spirit of steel are also very important for Giannis in tҺrilling matches.
A good spirit is a prerequisite besides physical health
What does Giannis Antetokounmpo eat?
About 45 minutes before each training session, the 2021 NBA champion will drink a large cup of protein smoothie. Besides, moisturizing the body is essential and Giannis will drink water regularly at times during the day. This player’s favorite dishes are often rich in protein such as chicken, beef, eggs, bacon, oatmeal, and fresh fruit.
Giannis Antetokounmpo divides his calorie intake into 6 meals a day
Meal 1 : Boiled eggs, cheese sandwich and fruit
Meal 2 : Protein smoothie
Meal 3 : Spaghetti and chicken, beef or turkey and vegetables
Meal 4 : Fruit smoothie
Meal 5 : Grilled chicken wings with lemon pepper and salad
Meal 6 : Protein smoothie and a granola bar
The Bucks superstar loves eating chicken wings and even munches on this dish during a press conference