Learn how Captain America shapes up.
Being a hero is no easy task; just ask Chris Evans. The actor has saved the world numerous times assuming the role of Steve Rogers (more commonly known as Captain America) in the Marvel Cinematic Universe. But to hold your own against the likes of Iron Man and Black Widow, you need more than nerves of steel: you need a comic-book physique. With Avengers 2: Age of Ultron on the horizon, Bodybuilding.com reveals the secrets behind Chris Evans’ heroic muscles!
1. Supersize It
Chris Evans had to bulk up considerably to play the brawny Captain America. And looking like he’d been dosed with a super-soldier serum isn’t for the weak-willed. Evans works out six days a week, taking one rest day from his arduous workout. The focus of these lengthy sessions? Just over two hours a day devoted to two muscle groups per sessions. This helped Evans gain muscle mass fast and get in fighting shape.
2. Stick To The Classics
Variety is essential when you’re working those muscles at that level, and Chris Evans makes sure to keep things interesting in the gym. Besides traditional free weights and body weight moves, the actor focused on classic bodybuilding techniques to get the pumped-up look of a hero. Plus the variety of exercises Evans uses makes sure that no single muscle group gets overworked or neglected. When you’re fighting the forces of evil, your whole body has to be primed!
But that wasn’t enough to satisfy Evans’ need to push his body to the limits. In order to perfect Captain America’s lightning-fast fighting style, he did plyometrics (also known as jump training, like leaping from box to box) and intense gymnastics classes — in addition to his regular arduous workout! This kept him quick on feet, flexible, and able to do all the shocking stunts and amazing moves required of his heroic role.
3. Keep Clear Of Cardio
When your focus is entirely on bulking up and building muscle mass, cardio isn’t a big priority. Since cardio is all about burning fat and calories, it can actually end up decreasing muscle mass — not what you want when you’re standing next to Thor! So Evans kept the cardio to a bare minimum, sticking to sprints. When he needed to boost his heart rate, he focused on circuit training which let him burn fat without trading in muscle mass.
4. Eat Like A Hero
Make no mistakes about it: Chris Evans works out a lot. And all that time at the gym means he needs a lot of fuel to keep going. But you can’t stuff your face with any junk that strikes your fancy; if you want to build (and keep) lean strong muscle, you need to follow a specific diet. After all, you don’t want all that hard work to be for nothing! The main ingredient to muscles is protein, and Chris Evans chowed down on a seemingly endless supply of chicken (2 grams of protein per kilogram of bodyweight) to achieve his fitness goals.
But man cannot live on poultry alone (even Captain America). Evans enhanced his superhero diet with fish, nuts, dark leafy greens, and complex carbohydrates like brown rice and porridge. Besides eating this super-healthy diet, Evans made sure that he took vitamins and supplements (recommended by nutritionists) to give his body all the tools it needed to recover after his grueling gym visits.
Hey, no one ever said being a superhero would be easy — but the results are clearly worth the effort!