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How To Build Chris Evans’ Captain America Body

September 4th, 2011 · 2 Comments ·

I remember when I first saw Hugh Jackman in the movie Wolverine, I was surprised.   I had the same reaction when I watched Captain America: The First Avenger trailer, the scene when Chris Evans emerged from the steel container.  I have seen Chris Evans’ body shape when he played Johnny Storm in Fantastic Four, but never I expect he has transformed to be the Captain America.  He already had ripped body shape in Fantastic Four, in fact, one of the best toned body shapes in Hollywood.  Just that this time, he has managed to bulk up to the next level.

In the movie, Chris Evans was given a physical boost using machine by the US military, but in real life, Chris Evans has worked hard with much dedication to build his body.  The movie itself may have many special effect, Chris Evan’s body shape is real.

I have watched his interview talking about his workout experience for the movie.  As expected, his workout itself is not a rocket science.  Nothing revolutionary.  One thing for sure though, he worked out very hard and definitely has pushed to his limit.

Chris Evans’ Workout

Just like the crew in 300 movie, Chris Evans did mainly body weight workouts.  They are compound workouts.  Some of those include:

The trainer mixed at least 3 of these body weight exercises.  Perform as many repetitions as possible within 30 seconds with proper form.  Rest and then start again.  Sound simple, but when he had to do it, again and again, until he could no longer move.  Do it daily, and you will know it is brutal.  Chris Evans has complained that every time he walked out from the training room, he almost vomited.  These workouts pushed his body to the absolute limit, to the point of physical exhaustion, to the point where his body was forced to get bigger.  Chris admitted at one point, he regretted to take up the role as he hated the workout.

Contrary to normal workout, Chris did not do much cardiovascular exercise.  He needed to bulk up.






Chris Evans’ Diet

So, in addition to the long hours spent at gym, he had to eat up a lot.  You may think it is good to have license to eat a lot.  No, not the junk food.  Not even the normal meal.  Chris Evans must eat skinless chicken, turkey and fish and drank up much protein shake.  He managed to gain about 20 pounds of lean muscle, which is needed to fit the look of Captain America as portrayed in the comics.

While Chris Evans is a celebrity and can afford to have trainer to help him to get muscular, with proper discipline and knowledge, you can build that Captain America superhero’s body too.  Just make sure you are mentally prepared for the brutality.  Also, make sure you consume the right food, no matter how bad the taste may be.  Let’s see whether Chris can still maintain or bulk up even more in the next Captain America movie in year 2012.







Category: Motivation

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2 responses so far ↓
  • Coldplayer // Sep 5, 2011 at 6:48 PM

    I remember Charles Poliquin said that the rules of gaining muscle is simple, so simple that most people had overdone it. Lift heavy, eat, rest and repeat. That’s all.

    For me it was much harder to lose fat, than gaining muscle. The GVT (German Volume Training) really helps in gaining muscle as fast as possible.


  • Oskar // Dec 1, 2012 at 2:54 AM

    Did he do all exercises before he rested? For example, did he do 30 sec of pull ups, 30 sec of push up and 30 sec of squats and then rest or did he rest in between the exercises?

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