Getting Movie Star Muscle - AnabolicMinds.com
    • Getting Movie Star Muscle


      by Vince DelMonte, Iron Magazine

      Have you ever wondered how Hollywood pip-squeaks transform into big screen powerhouses in what appears to be a matter of months? Or, if you’re a movie buff like me, maybe you’ve recently wondered about the following…

      -How did Mark Wahlberg get ripped up to play boxer “Irish” Micky Ward in The Fighter?
      -What does Jason Statham do to stay jacked up and stay in top physical condition?
      -How did Chris Hemsworth pack on 20 pounds of muscle to get a godlike body to play Marvel’s blockbuster,Thor?
      -What did Jason Momoa do to pack on 20 pounds of muscle to replace Arnold Schwartzenegger in the Conan the Barbarian remake?
      -How did tiny Taylor Lautner pack on 30 pounds of muscle and carve out a six-pack for Twilight?
      -What is Manu Bennett’s secret to a convincing warrior physique for Spartacus?
      -How did Chris Evans build the most coveted chest in Hollywood to play the lead role in Captain America: The First Avenger?
      -How did Tom Hardy build a brick-house physique for Warrior, Bronson and the upcomingDark Knight Rises?

      As I studied the workouts these actors followed, I did not discover any break-through training protocol or super fancy nutrition formula. The most common workout theme was brief, frequent, and intense workouts from a variety of training styles. Not much was noted about nutrition but I would assume that each meal was protein and vegetable based, with complex carbohydrates tailored -around the individual’s metabolism and goal. If the actor was not gaining muscle weight, I would assume that extra tablespoons of healthy fats (like nuts and nut butters) were added to the diet. Overall, I noticed more lessons that are applicable to the majority of us, rather than the minority. I’ve summarized your take home lesson with each point:

      1. Actors are highly-motivated – a multi million dollar movie deal works wonders.

      Take home point: Put something at stake. Join a transformation contest. Make a bet. Donate a certain amount of money to an organization you dislike the most if you don’t achieve your goal. Get some blood in the game.

      2. Actors are working against non-negotiable deadlines. I’ve always preached, “Goals without deadlines are dreams!”

      Take home point: Set a deadline and announce it to people you don’t want to disappoint.

      3. Actors can recover fasterthan individuals with commanding jobs or those striving for a degree. Actors are paid to know their lines and look the part so their day can revolve around training and eating. They can also take more frequent naps, a key tobody transformation. What a life!

      Take home lesson: Plan your more aggressive training cycles during periods of the year when your work is less stressful.

      4. Many actors who transform from sissy boys to superheroes are rather thin, carry very little muscle to start with and are blessed with faster-than-average metabolisms. This means they have a greater potential for change compared to an individual who has four years of intense training. If they were to start the same program at the same time, a beginner weightlifter will always gain more muscle than an advanced weightlifter. Beginners almost always gain twice as much muscle as experienced lifters in the same time period. This happens because their bodies tend to adapt and respond efficiently to a brand new stimulus since they are starting further from their genetic ceiling. The more your muscles are forced to adapt, the more they grow. Think Taylor Lautner.

      Take home lesson: Don’t compare your results to others. Let your training age keep your progress in perspective.

      5. Actors typically have a generous 12 to 16 weeks to build muscle and burn fat. Over a course of 16 weeks it’s not uncommon to burn at least 30 or more pounds of blubber to create the illusion they’ve gained 20 or more pounds of muscle if everything isdone effectively.

      Take home lesson:Give yourself enough time to transform! Drop the “get rich quick” fitness mentality.

      6. Most of our superheroes are not wearing a Speedo so they can prioritize their training to the muscle groups that give the illusion of size and power. For example, the upper clavicular area such as the upper chest, traps and shoulders gives the appearance of size and power. Other body parts that impress strength and confidence are biceps, upper back and ripped abs. So throughout our contest prep, these areas should be prioritized. Since the body has a limited capacity to adapt to stress, our actor’s recovery resources can be dedicated to these body parts of priority so that he will look more muscular in those desired areas. Although this is not an ideal long term plan, volume could be reduced in the lower body to set up the potential for more upper body mass.

      Why is it so important to focus on the illusion muscles? Consider a fitness model show. Do you ever wonder why professional fitness models look so big on stage (or on covers) but when they stand beside you they resemble a rather average looking individual? It’s because most male fitness models have 31-32 inch waists (and weigh between 170-190 pounds) that create the illusion of broad shoulders. When competing at the 2011 WBFF World Championships I couldn’t compete with the top competitors because I have a 34 inch waist, making it harder for my shoulders to jump at you. In short, if I was casting for the next Hollywood action hero, I would cast an individual with a tiny waist.

      Take home lesson: Dedicate periods of the year to your slow-to-grow body parts to improve your body’s symmetry and proportion.

      7. Our superheroes are lean enough. I say enough because none of them are boasting body fat percentages (i.e. 4-5 percent) to grace a stage. That’s not necessary for our movie star’s role. Going much lower than 10 percent can lead to muscle loss, drop in performance and a gaunt look. My definition of lean is 10 percent body fat. At six to nine percent you’re ripped. At five percent or less you’re shredded. So why 10 percent and not 13 percent?Enter The Lean Threshold, which applies to men and women but we’ll use a man for this example. The Lean Threshold suggests that at certain body fat levels a man will look the same. This means that if a man is 13-18 percent body fat then you will not be able to distinguish the difference. Ten percent body fat for a man is very lean. Eighteen percent or more of fat for a man is fat. If a man is under 10 percent fat or over 18 percent fat then you’ll clearly be able to tell if he’s “lean” or “fat.” Anything in between is very vague and it is very hard to notice the differences. So what does this mean for you? If you truly want your physique to stand out, you need to get out of the “vague” zone and dial in 10 percent body fat. The equivalent of 10 percent body fat for a male is about 15 percent fat for a female.

      Take home lesson: Give yourself permission to be light. If your goal is to be 200 pounds but you look better at 190 pounds, who cares?

      8. The Law of Specificity! This law states that the specific nature of a training load produces its own specific response adaptations. The training load must be specific to both the individual and to the demands of their chosen event. In short, this concept basically enforces this: “You get what you train for.” Another way to say this is: If you want to become a better boxer, box. If you want to become a better cyclist, cycle. If you want to look more like a power lifter, train like a power lifter. If you study Mark Wahlberg’s workout in prep for The Fighter you’ll see that his coach, Bo Cleary has him doing three-minute rounds of shadow boxing, punching the speedball, pad work, rope skipping and speed bag. Emulate Taylor Launter’s six-pack ab workout that personal trainer Jordan Yuam designed and you’ll be doing a lot of direct ab work like a freaky looking fitness model. Looking to become another gladiator in Spartacus? Get ready to spend four hours every day training like a gladiator: weapon moves, combat skills, circuit training, sprints and team games like tug-of-war. It’s neat to see how this group training reinforces a pack mentality, which is necessary to survive in the brutal Coliseum! The gladiators don’t train just for size and power but for agility, speed and strength and a mindset to win. In short, if you train like a gladiator, you’re going to look like a gladiator.

      Take home lesson: Is your workout designed to help you in the field you’re in or achieve the look you’re after?

      Conclusion

      The biggest lesson we can learn is that actors know their end outcome whether it be a gladiator, boxer, superhero or tough guy. They have a crystal clear vision of how they must look, feel and perform, and their training is dedicated to that end outcome. They avoid goal high-jacking and program hopping and are able to dedicate themselves to the goal at hand which reminds us of the popular quote, “The best program is the one that you follow.”Now it’s your turn.

      Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.VinceDelMonteFitness.comHe specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

      Source: http://www.ironmagazine.com/2012/8-s...e-star-muscle/
      Comments 13 Comments
      1. Roniboney's Avatar
        Roniboney -
        How stupid is this guy.They are on steroids for the most part.Hugh Jackman gaining 30lbs for Wolverine Origins at over 40 years old.Who is skinny Vinny kidding?
      1. wtmdcg91's Avatar
        wtmdcg91 -
        Originally Posted by Roniboney View Post
        How stupid is this guy.They are on steroids for the most part.Hugh Jackman gaining 30lbs for Wolverine Origins at over 40 years old.Who is skinny Vinny kidding?
        You are right !! Stallone and others admitting to be on GH and test and other hormones .. the difference is they can get the stuff easily than the average guy can and be the real thing .... You not going to put 30 40 lbs on anyone over 35 years old in a short time , no matter what the training is or the freaking food! I love when this articles are so juiced with ****! PEACE
      1. aLinux's Avatar
        aLinux -
        Originally Posted by Roniboney View Post
        How stupid is this guy.They are on steroids for the most part.Hugh Jackman gaining 30lbs for Wolverine Origins at over 40 years old.Who is skinny Vinny kidding?
        plus they get lypo-suction around the clock (o:
      1. howwedo107's Avatar
        howwedo107 -
        The new dude from Spartacus is kinda a shrimp IMO
      1. Roniboney's Avatar
        Roniboney -
        What's even more ridiculous is that the articles cover photo is of Stallone.Who was busted importing steroids into the US.Cmon Mr DelMonte.

        Vince DelMonte is such a money whore.He uses articles like this to further his business!
      1. bigintensions's Avatar
        bigintensions -
        Subd
      1. mytwocents's Avatar
        mytwocents -
        this writer have a lot of imagination, and not well informed.
        Sylvester stallone was arrested at the airport for STEROIDS possesion.
      1. ladiesman217's Avatar
        ladiesman217 -
        Lol such horse poo.

        We all know as above that they have access to pharmaceutical grade ****.
      1. dforsley's Avatar
        dforsley -
        DelMonte has got to be kidding. No mention of GH or steroid use with any of these actors? Please...the continued misinformation to the average client stating that hard work alone will attain these results is BS. How do you think cover models such as Greg Plitt attain their results. They even admit it between the lines in interviews. The key to bodybuilding and muscle growth is most certainly hard work, nutrition and rest. But the only way to achieve the results of this article is thru chemical assistance....simple as that. Believe me I know.
      1. wtmdcg91's Avatar
        wtmdcg91 -
        Originally Posted by dforsley View Post
        DelMonte has got to be kidding. No mention of GH or steroid use with any of these actors? Please...the continued misinformation to the average client stating that hard work alone will attain these results is BS. How do you think cover models such as Greg Plitt attain their results. They even admit it between the lines in interviews. The key to bodybuilding and muscle growth is most certainly hard work, nutrition and rest. But the only way to achieve the results of this article is thru chemical assistance....simple as that. Believe me I know.

        Is very delusional for anyone to think that all these actors actress don't use their benefits called MONEY . The big difference is they are able to buy the top of the line and get monitored for health issues, airbrushed Photoshopped and all that, where the average and above average lifter has to go on the black market to get their stuff. Also the medical community has it all wrong with a few exceptions, about the person that works out hard , or competes has a hormonal needs . Most of the doctors they will laugh at you if you go and tell them that you lift weights and you like to know where your hormonal levels are!!!!!!!!!!!!!!!!!!
        JUST SAYING PEACE
      1. alexoc949's Avatar
        alexoc949 -
        steroids for sure, but still the article makes good and accurate points.
      1. wtmdcg91's Avatar
        wtmdcg91 -
        Originally Posted by alexoc949 View Post
        steroids for sure, but still the article makes good and accurate points.
        Good points on what ??? thinks we already know? enhancing works ... stead the movie stars get their own VIP doctors treatment .. where the average Joe gets the made in china or homemade ****....... Peace out!
      1. mikeg313's Avatar
        mikeg313 -
        Originally Posted by howwedo107 View Post
        The new dude from Spartacus is kinda a shrimp IMO
        That dude should not have been casted for that part. He just looks like some pretty boy that doesn't even workout. They just airbrush him and spray tan , seriously get that dude some gear and a trainer so he can play the part. So unfortunate the original actor passed away. RIP. he did a phenomenal job in the first season.

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