How To Get Ripped Like Captain America
Want to know how to get ripped like Captain America? You might not be able to get your hands on one of those sweet adamantium shields, but you can certainly build your muscle and body in the same way Chris Evans did to prepare for his role as Captain America.
In order to accurately portray Captain America, the movie executives needed Chris to gain as much muscle mass as possible. After all, the original comics and history behind Captain America depict him receiving a mystery solution which enhanced his metabolic functions and prevented fatigue poisons from developing in his body.
Like most muscle-building regimens, Chris had to stick with a strict diet and exercise plan. While he hasn't come out right and revealed his exact diet (probably because he doesn't remember), we know through interviews that he ate protein, protein and more protein. If you don't know the connection between protein and building muscle, let me explain – proteins are essential amino acids that help promote muscular growth, repair and development. While study results vary, some studies have shown a protein supplement before and after your workout can help promote up to 40% more muscle growth.
Along with consuming a substantial amount of protein, Chris also cut back on sodium, saturated fats and processed foods in general. Instead, his diet focused around whole foods, meats, vegetables, pastas and other carb-rich foods. This high-calorie, high-protein, low-fat diet is said to be one of the key steps Chris used in developing the super hero look of Captain America.
Chris Evans workout focused on high intensity weight training targeting a certain set of muscles each day. During the first day, Chris would perform leg exercises which included squats, lunges and calf raises. On the second day, he would focus on his chest by performing chest presses, pull ups, chin ups and a barbell press. On the following third day, he would perform arm exercises which included bicep curls, tricep lifts and hammer curls. On the fourth day of his workout, Chris would do an all-inclusive abdominal routine with sit-ups, planks and leg raises. After the fourth day was over, Chris would take a one day break and then continue the cycle on the following day.
This is a general outline of what Chris did to shape up for his role as Captain America. There wasn't a set number of reps he was required to perform, as he simply did them until his muscles felt like they were jelly. When you first start out, though, I recommend 3 sets of 10 for each exercise. This will begin to build your base muscles and overall endurance.
If you plan on performing an exercise routine similar to what Chris did in his preparation for Captain America, you'll need to stay hydrated and get plenty of rest. Along with protein, water and sleep are the two most important components in building muscle. As you workout, your muscle fibers tear and break and the only time for them to repair is when you sleep.
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In order to accurately portray Captain America, the movie executives needed Chris to gain as much muscle mass as possible. After all, the original comics and history behind Captain America depict him receiving a mystery solution which enhanced his metabolic functions and prevented fatigue poisons from developing in his body.
Like most muscle-building regimens, Chris had to stick with a strict diet and exercise plan. While he hasn't come out right and revealed his exact diet (probably because he doesn't remember), we know through interviews that he ate protein, protein and more protein. If you don't know the connection between protein and building muscle, let me explain – proteins are essential amino acids that help promote muscular growth, repair and development. While study results vary, some studies have shown a protein supplement before and after your workout can help promote up to 40% more muscle growth.
Along with consuming a substantial amount of protein, Chris also cut back on sodium, saturated fats and processed foods in general. Instead, his diet focused around whole foods, meats, vegetables, pastas and other carb-rich foods. This high-calorie, high-protein, low-fat diet is said to be one of the key steps Chris used in developing the super hero look of Captain America.
Chris Evans workout focused on high intensity weight training targeting a certain set of muscles each day. During the first day, Chris would perform leg exercises which included squats, lunges and calf raises. On the second day, he would focus on his chest by performing chest presses, pull ups, chin ups and a barbell press. On the following third day, he would perform arm exercises which included bicep curls, tricep lifts and hammer curls. On the fourth day of his workout, Chris would do an all-inclusive abdominal routine with sit-ups, planks and leg raises. After the fourth day was over, Chris would take a one day break and then continue the cycle on the following day.
This is a general outline of what Chris did to shape up for his role as Captain America. There wasn't a set number of reps he was required to perform, as he simply did them until his muscles felt like they were jelly. When you first start out, though, I recommend 3 sets of 10 for each exercise. This will begin to build your base muscles and overall endurance.
If you plan on performing an exercise routine similar to what Chris did in his preparation for Captain America, you'll need to stay hydrated and get plenty of rest. Along with protein, water and sleep are the two most important components in building muscle. As you workout, your muscle fibers tear and break and the only time for them to repair is when you sleep.
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