The rules are quite simple – if you want to look like a Superhero on the big screen, you better train like a Super Hero off the screen!
Have you ever heard of the flabby looking superhero? Neither have we! That is why when Chris Evans landed the coveted role of Captain America he revved up his training regimen to superhuman status.
Chris Evans has a skinny frame naturally, aka “ectomorph” build. You would never know it looking at him as Captain America because he looks seriously JACKED. What really pops about Chris Evans Captain America body is it also looks flexible and athletic. (Check out the muscle supplements Chris Evans used to gain over 20 lbs in less than 5 weeks here!)
This was the precise goal of Chris’s celebrity trainer that he hired when he realized he needed to pack on 30 lbs. of muscle in a short amount of time.
Believe it or not – the Chris Evans “Captain America” physique was achieved in exactly 6 months of time through a precise combination of explosive muscle building workouts, hardcore nutrition, and all natural bodybuilding muscle pills.
We recently had the opportunity to sit down with Chris Evan’s trainer to get the finer points of his amazing training plan for Captain America.
Chris Evans Trainer Q and A
Q: What can the average hard gainer learn from Chris’s amazing body transformation?
A: Chris may be a movie star and super hero on the big screen – but when it comes down to it he has average muscle building genetics. Consistency through diet and training is really all it takes. The synergistic effect of the proper training regimen, quality calorie surplus and all natural muscle building pills cannot be understated! (see the Michael B Jordan ‘Creed” workout here)
Q: How many days did Chris train per week leading up to the filming of the movie?
A: Chris trained 4 days per week and was on a very hardcore training split that we implement when someone is looking to gain the maximum amount of lean muscle mass in the shortest amount of time. Chris was performing 2 different leg days along with 2 different “push-pull” days.
Q: How long did the workouts last?
A: The average resistance training workout lasted for about 90 minutes
Q: Did Chris do any cardio?
A: We didn’t have Chris performing any standard cardio for fear of him losing muscle mass – but he did perform athletic stretches, high intensity interval training and plyometrics to get the “athletic” and muscular look of Captain America.
Let’s take a look at the Captain America Workout Plan
Monday: Push/Pull
Push and pull workouts were made famous by Arnold in the 1980’s during the bodybuilding golden years. The workout consists of super setting a chest and back exercise together.
The science is that these are both very large muscle groups that oppose each other – meaning that when one is fatigued, you can actually still train the other one at maximum intensity. This allows you to place more overload on your body’s largest upper body muscle groups in the same workout yielding explosive lean muscle gains in the upper body.
Push/Pull Superset 1: Wide Grip pull Ups to Barbell Bench Press
Sets: 4
Reps: Pull Ups until Failure, Bench press 8-12
Rest Time: 2.5 Minutes
Push/pull Superset 2: Barbell Row to Incline Bench Press
Sets: 3
Reps: 8-12 Each Set
Rest Time: 2 Minutes
Push/Pull Superset 3: Db 1 Arm Row to Db Flat Bench Press
Sets: 3
Reps: 8-10 each set
Rest Time: 2 Minutes
Push/Pull Superset 4: Close Grip Weighted Pull Ups to Weighted Dips
Sets: 3
Reps: 8-10 each set
Rest Time: 2 Minutes
Wednesday: Leg Day Number 1 with Light Shoulder Work
Exercise 1: Barbell Deadlift
Sets: 4
Style: Reverse Pyramid
Reps: 10-8-6-4
Rest Time: 2 Minutes
Exercise 2: Hamstring Curl Machine
Sets: 4
Reps: 8-10
Rest Time: 2 Minutes
Exercise 3: Db Step Ups
Sets: 3
Reps: 8-10 each leg
Rest time: 2 minutes
Exercise 4: Db Bulgarian Split Squat
Sets: 3
Reps: 8-10 each leg
Rest Time: 2 minutes
Sets: 3
Exercise 5: Db Shoulder Press
Sets: 3
Reps: 10-12
Rest Time: 2 minutes
Friday: Push/Pull
Push/Pull Superset 1: Weighted Static hold pull ups to Db Incline bench press
Sets: 4
Reps: Pull Ups until Failure, Bench press 8-12
Rest Time: 2.5 Minutes
Push/pull Superset 2: Rear Deltoid fly to pectoral fly
Sets: 3
Reps: 8-12 Each Set
Rest Time: 2 Minutes
Push/Pull Superset 3: T Bar Row to Weighted Push Ups
Sets: 3
Reps: 8-10 each set
Rest Time: 2 Minutes
Push/Pull Superset 4: Lateral pull down machine to diamond pushups
Sets: 3
Reps: 8-10 each set
Rest Time: 2 Minutes
Saturday: Leg Day Number 2 with Light Traps Work
Exercise 1: Barbell Squat
Style: reverse pyramid
Reps: 12-10-8-6-4
Sets: 5
Rest Time: 2 minutes
Exercise 2: Db Walking Lunges
Reps: 10-12 each leg
Sets: 4
Rest time: 90 seconds
Exercise 3: Leg Press Machine
Reps: 10-12
Sets: 4
Rest Time: 90 Seconds
Exercise 4: Leg Extension
Reps: 12
Sets: 4
Rest Time: 90 Seconds
Exercise 5: Barbell Shrug
Reps: 10
Sets: 4
Rest Time: 90 Seconds
Chris Evans packed on almost 30 lbs. of lean muscle mass for his Superhero Role Captain America. To pack on those type of lean muscle gains you better believe he had some supersize meals!
How does a naturally skinny guy look like a super hero on the big screen? Chris Evans dedicates 6 straight months of incredible strength and mass building workouts with his trainer 4 times per week, a strict 3,500 calorie diet and powerful all natural muscle building pills.
The key thing that we can all learn from Chris’s regimen is that you should not over-train if you are looking to pack on serious muscle mass in a short amount of time.
Chris only trained 4 times a week for a reason – the workouts were highly intense! Chris performed 2 “push-pull” and 2 “intense leg day” sessions every single week. The 3 days off were used to recover and rebuild the damaged muscle tissue so it could grow back bigger and stronger in super hero time.
Through a precise muscle building diet Chris gained between 1 to 1.5 lbs. of lean muscle mass every single week for 6 straight months. No wonder he looked like a beast on the big screen.
Although many people accuse movie stars who make such dramatic physique changes of taking steroids – its 100 percent possible to gain 1 lb. of lean muscle mass per week with a super strict regimen of the best training, diet plan and supplement plan – and that is precisely what Chris Evans did for 6 straight months.
We got the chance to ask Chris’s nutrition expert a few questions regarding his Super Hero transformation. Let’s see what he had to say!
Chris Evans Diet Coach Q-A
Q: How consistent was Chris with his diet for the 6 months leading up to filming?
A: I don’t believe that there was 1 day out of 6 months where Chris did not eat at least 3,500 calories and take his all natural muscle building pills. Chris was dedicated and on point and its no coincidence he gained 30 lbs.
Q: How important was Protein intake for his muscle building?
A: Protein intake is crucial – but only as effective as the quality of carbohydrates you are consuming it with! People associate protein with muscle building – but it is actually the combination of protein and carbohydrates together that is so powerful when it comes to building muscle. Insulin helps shuttle the amino acids into the cells and initiates growth – so we had Chris on a high protein and high carbohydrate muscle building diet.
Chris Evans Diet Plan
Meal 1 – 7:00 Am
High Carb/Protein Smoothie
1 Cup Orange Juice, ½ Cup organic berries, 1 banana, ¼ Cup Oatmeal, 1 scoop protein powder
Meal 2 – 10:00 Am
1 Cup Quinoa, 8 Ounces sirloin steak, topped with hot sauce
2 Muscle Building Pills
Meal 3 – 1:00 PM
12 Ounces Sweet Potato, 8 ounces grilled chicken breast, ½ sliced avocado, topped with BBQ sauce
2 Pre Workout Muscle Building Pills
Meal 4 – 4 PM post workout shake
1 Cup Almond Milk, 2 tbsp. peanut butter, glutamine, BCAA, whey protein powder, maltodextrin
Meal 5- 7 PM
10 ounces red skin potato, 8 ounces wild caught cod, 4 tbsp. fresh mango salsa
Meal 6: 10 PM
5 Whole Eggs, handful of Brazil nuts and almonds
2 Muscle building night time recovery pills
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Original article and pictures take www.fatfighterblogs.com site
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