The Van Damme Revelation: Why Playing the Villain is More Fun and the Simple 20-Minute Exercise That Keeps Him Faster Than Stallone and Arnold
Jean-Claude Van Damme is more than just an action star; he is a cinematic institution. For decades, the “Muscles from Brussels” defined a specific brand of action cinema, combining lightning-fast martial arts with incredible flexibility, often playing the morally upright hero in a seemingly endless barrage of high-octane blockbusters. Yet, in a captivating career pivot, Van Damme stepped into the role of the ultimate antagonist in The Expendables 2, facing off against a collection of the toughest action legends ever assembled on screen.
It was a cinematic event that drew massive global attention: the master of the split kick pitted against an ensemble cast featuring Sylvester Stallone, Arnold Schwarzenegger, and others. But what was truly intriguing was Van Damme’s perspective on the shift, and the astonishingly simple secret he revealed regarding how he maintains a physique capable of challenging Hollywood’s heavyweights.
In a rare and candid interview, Van Damme opened up about his newfound passion for villainy and offered a revolutionary look at his personal fitness philosophy, one that is accessible to anyone, anywhere, and requires zero specialized equipment. His approach is poised to challenge modern gym culture and inspire a new wave of fitness devotees who are short on time but not on dedication.
The Thrill of Being the Bad Guy
The decision to join The Expendables 2 was more than just a career move; it was a homecoming to the big-budget action arena, but with a twist. Van Damme stepped into the role of the primary villain, Jean Vilain, a choice that he immediately confessed was far more satisfying than his usual heroic fare.
“I really enjoyed about this movie is that you get to play a bad guy, which I got [to] imagine the bad guy is always much more fun to play,” Van Damme stated with a characteristic smile. For an actor who spent so long embodying pure-hearted righteousness, the opportunity to embrace the darkness and complexity of a villain was a liberating creative experience. The antagonist often drives the plot, possesses an almost supernatural edge, and has the freedom to be ruthless—qualities that perfectly align with the high-octane spectacle of the Expendables franchise.
The significance of his role was not lost on the martial arts icon. He was joining what is arguably the manliest and toughest cast ever committed to film. Stallone and company had to have an immense amount of faith in him, he noted, to cast him as the baddest threat facing the combined might of action history.
Van Damme’s personal connection to the other stars added an emotional layer to the casting. He spoke with genuine awe of his co-stars, recalling a time when they were his absolute idols. “I knew those guys years ago,” he mused. “I’ve seen the Rockies and the corner and all those movies so I was like completely wow, yeah, my idols.” The irony was palpable: the man who once chased their films in theaters was now the man they were chasing on screen. It was a testament to his own enduring legacy and a moment of personal victory for the “Muscles from Brussels.”
The Secret Weapon: Isometric Training
While the world was focused on the cinematic battle, Van Damme dropped a profound revelation about the physical battle he fights daily to stay in peak condition. His secret is not some exotic, high-tech piece of equipment or a grueling 24/7 gym commitment. It is, in fact, an ancient, low-impact method: isometric work.
Van Damme explained that his current workout program revolves heavily around isometrics, particularly when his career requires him to travel constantly and live out of hotels or on location. Isometric exercises are based on muscle contraction where the muscle length and the joint angle do not change. Think of holding a plank, or pushing against an immovable object. It is a deceptively simple form of strength training that yields profound results for endurance, core stability, and the muscular definition that has become his trademark.
He is so committed to this principle that he actively promotes the idea of training “without machines,” going so far as to put instructional content online to help people understand the power of bodyweight and posture. For Van Damme, training is about understanding and utilizing your own body’s mechanics, a philosophy rooted deeply in his martial arts background.
“It all depends,” he explained, illustrating how even mundane, daily actions can be turned into focused exercises. He offered an example: when waking up, instead of jumping up fast or awkwardly, you must learn to turn and sit correctly, relaxing and preparing the body. This focus on mindful movement is a constant, subtle isometric practice.
The “20-Minute Heart Rate” Challenge
The most astonishing part of his fitness discussion came when he detailed a specific, simple isometric technique—one that can be performed while sitting down, perhaps even on the edge of a bed or a sturdy chair. This exercise, he claims, is a powerhouse for cardiovascular fitness and muscular strength.
Van Damme demonstrated the posture meticulously: sit on the edge, relax, and then focus on tilting the hips forwards. The key, he stressed, is to maintain a perfectly straight back and a straight head, creating a rigid, engaged core line from the tailbone to the crown. The pressure must be exerted downward, engaging the muscles of the core and the quadriceps.
This seemingly passive posture is, in fact, an intense, sustained muscular effort. He challenged the notion that high heart rates require explosive, high-impact movements. By holding this correct posture and applying constant, internal tension, the body is forced into a state of deep, stabilizing work.
The results, according to Van Damme, are staggering. He asserted that if you commit to this specific position for 20 continuous minutes, your heart rate will accelerate dramatically, potentially reaching 140 to 150 beats per minute. This level of elevated heart rate is typically associated with high-intensity cardio exercises like running or circuit training. To achieve it through a static, meditative, and non-pounding exercise is truly revolutionary.
He described the outcome not as gaining massive bulk, but achieving a physique that is “very cut.” This isometric approach leads to toned, dense, and functional muscle mass—perfect for the demands of an action star who needs to be explosive and flexible, not merely large. The breathing focus, necessary to sustain the posture for the full 20 minutes, also works the lungs and promotes a sense of inner calm, transforming the workout into a nearly “meditative” practice, as one observer noted. It is a dual benefit: physical conditioning coupled with mental clarity.
The Fastest Guy in the Room
Beyond the fitness regimen, Van Damme’s commentary on his legendary co-stars solidified his status as an alpha among alphas. While acknowledging their place in the pantheon of action stars, he was quick to assert his own unique position within the Expendables lineup.
In a humorous yet confident jab, Van Damme was asked if, in a real-life one-on-one fight, he could still take on the entire cast. Without missing a beat, he shifted the context from brute strength to speed. “Anyway, I’m the guy who run the fasters [fastest],” he declared, emphasizing the critical role agility plays in a fight.
He playfully dismissed the focus on sheer size and brawn, indicating that speed, technique, and smart fighting—the hallmarks of his martial arts training—are superior to raw power. “I’m a bug guy, so I’m excited, Romy. I don’t care about those big boys,” he finished, a statement that perfectly captured the playful, confident swagger that has endeared him to millions. It wasn’t a true slight, but rather an assertion of his distinct, enduring skill set.
Jean-Claude Van Damme’s turn in The Expendables 2 was a defining moment in his career, cementing his versatility and longevity. But his greatest contribution during that time may have been the revelation of his personal training philosophy. By championing the power of isometrics and demonstrating how a simple, focused, 20-minute commitment can lead to an elite level of fitness, he proved that martial arts masters still possess secrets that transcend the latest gym trends. His legacy, it seems, is built not just on splits and kicks, but on the disciplined, internal strength that keeps him faster, sharper, and ready to face down any challenge, whether they are his on-screen adversaries or the demands of time itself. The man who was once chased in theaters is now leading the charge, both in cinema and in the world of accessible, functional fitness.