Fitness YouTuber Will Tennyson recently put celebrity trainer Magnus Lygdback’s methods to the test, diving headfirst into the world-renowned Swedish coach’s approach to transforming everyday people into superhero-ready physiques.
Lygdback has built an impressive roster of A-list clients, sculpting actors into superheroes, beasts, and Norse warriors for blockbuster films.
But his “Magnus Method” isn’t just reserved for Hollywood elite—he’s made his diet and training protocols accessible through an app-based program.
Tennyson’s experience offers valuable insights into whether celebrity training methods actually work for regular gym-goers.
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The Magnus Method Philosophy: Balance Over Deprivation
Lygdback’s approach centers on four fundamental rules that prioritize sustainability over extreme restriction. The first principle requires eating five meals per day, spaced approximately three hours apart.
This strategy optimizes protein synthesis throughout the day, potentially maximizing muscle growth without requiring complicated meal timing.
The second and third rules follow the “17 out of 20” guideline—seventeen of twenty meals should be clean, nutrient-dense options, while three can be treat meals. This built-in flexibility stands in stark contrast to rigid diet protocols that demonize any deviation.
“I really like that he gives the opportunity for people to go out to eat because I think a lot of people when they start getting into fitness get afraid of this stuff,” Tennyson observed during his cheat meal experience.
The Fist-Based Portion System
Lygdback’s fourth rule ditches calorie counting in favor of a simplified measurement system: portions based on fist size. Each meal includes one fistful of protein, two fistfuls of vegetables, and optional slow-acting carbohydrates.
While this approach offers convenience and eliminates the tedium of weighing food, Tennyson identified a significant limitation.
A fistful of steak is a lot more calories than a fistful of shrimp so I always suggest you know at the beginning when you’re first starting out start counting your calories start tracking your macros see what things look like portion sizes and then eventually you can graduate into doing eyeball eyeballing things.
The caloric variance between different protein sources means beginners might benefit from initial tracking before transitioning to intuitive portioning.
Unconventional Training Techniques
Tennyson tackled Lygdback’s “Batman workout,” focusing on back development and rear deltoids. The session featured several unusual exercise variations that challenged traditional gym conventions.
Instead of standard seated lat pulldowns, Lygdback’s version requires standing while leaning into the machine without using the seat for leg stabilization. Dumbbell rows incorporate a twisting motion where the weight starts in front of the body rather than directly beneath the shoulder.
The workout included:
- Narrow grip lat pulldowns with modified positioning
- Alternating dumbbell rows with rotational twist
- Single-arm reverse delt flyes lying sideways on bench
- 30-rep supinated grip bodyweight rows as finisher
- “Dragon kicks” for core work—an advanced leg raise variation
I love doing workouts like this because I’m using lightweight and it’s kicking my ass but also weightlifting it becomes very repetitive so being able to find different variations of the lifts that we all know makes things more interesting.
Despite using relatively light weights—maxing out at 35-pound dumbbells—the unconventional angles and movement patterns created significant muscle fatigue.
Cardio Contradiction
One notable inconsistency emerged between Lygdback’s stated principles and actual programming. The app emphasizes prioritizing strength training over cardio as a core tenet, yet the Batman workout began with five minutes of treadmill warm-up followed by high-intensity sprint intervals.
I did remember he literally said to prioritize strength training over cardio yeah here we are the man’s contradicting himself I don’t want to sprint before I train I’m gonna lose all my gains.
This pre-lifting cardio protocol may compromise strength performance, particularly for individuals focused primarily on muscle development rather than conditioning.
Practical Meal Planning Insights
Tennyson’s day of eating revealed both strengths and challenges within Lygdback’s nutritional framework. Breakfast consisted of three whole eggs, turkey bacon, and Wasa crispbread—a high-fiber cracker unfamiliar to many American consumers.
The pre-workout snack featured half an avocado topped with spicy hummus, creating what Tennyson described as surprisingly satisfying despite its small size.
Post-workout, Tennyson sampled one of Lygdback’s smoothie recipes—the chocolate cherry shake. While delicious and nutrient-dense, he noted an important misconception many dieters hold about seemingly “healthy” options.
This probably has more calories than a double Big Mac from McDonald’s like guaranteed but it has the thickness that I desire.
Smoothies, salads, and similar foods often contain significantly more calories than expected, which can sabotage weight loss efforts when consumed without awareness.
The Three-Pronged Activity Approach
Beyond structured workouts and meal planning, Lygdback recommends incorporating three types of physical activity into weekly routines:
- Something you love (resistance training, your preferred sport)
- Something you need (mobility work, yoga, walking)
- Something you want to improve (skill development in weaker areas)
This framework ensures balanced development while maintaining enjoyment—a crucial factor for long-term adherence. Tennyson applied this by swimming laps despite admitting it wasn’t his strength, demonstrating the value of addressing weaknesses rather than avoiding them.
Additional Recovery Protocols
The Magnus Method extends beyond training and nutrition to emphasize recovery fundamentals that often get overlooked:
- Eight hours of sleep nightly for optimal hormone regulation
- Morning and evening meditation to manage stress levels
- Dedicated stretching and breathwork sessions
- Adequate hydration throughout the day
These components address the lifestyle factors that significantly impact training results but rarely receive proportional attention in fitness programs.
Is Celebrity Training Accessible?
After completing his Magnus Method experience, Tennyson rated the program 4.5 out of 5 stars with important qualifications.
It’s not for me but I do find it’s very easily digestible for a lot of people especially if you’re just starting out it is very good at being balanced it’s not overwhelming the workouts are not that long the diet is easy to follow and it’s overall just balance and it’s fun.
The program’s greatest strength lies in its approachability rather than extreme effectiveness. Beginners and intermediate trainees will likely find the structure manageable without feeling overwhelmed by complexity or restriction.
However, advanced lifters accustomed to high-intensity protocols or powerlifting-style training may find the volume and exercise selection less aligned with their goals. The unconventional movements, while refreshing, don’t necessarily translate to superior muscle growth or strength gains compared to proven compound lift progressions.
The Verdict on Hollywood Methods
Lygdback’s approach successfully demystifies celebrity fitness by stripping away unnecessary complexity. The emphasis on balance, flexibility, and sustainability creates a framework that most people can maintain long-term—the true measure of any effective fitness program.
The 17-out-of-20 meal guideline particularly stands out as psychologically sound, preventing the all-or-nothing mentality that derails many diet attempts. Rather than viewing a single indulgent meal as complete failure, practitioners can simply adjust their remaining meals accordingly.
That said, optimal results still require attention to total caloric intake and progressive overload—principles that transcend any specific trainer’s methodology. The fist-based portioning system works excellently for maintenance or moderate body composition changes but may require refinement for aggressive fat loss or muscle building phases.
Ultimately, the Magnus Method delivers on its promise of making professional-grade training accessible without requiring extreme sacrifice or Hollywood budgets. For those seeking sustainable lifestyle changes rather than dramatic transformations, Lygdback’s balanced approach offers genuine value beyond celebrity marketing.
