Chris Evans, an actor known for his role as Captain America, has amazing muscles!
I want to get a macho body like Chris Evans and be popular! How can I get that body?
I will answer these questions.
Chris Evans (as Captain America) has amazing muscles! You can also get that body with the muscle training method!
In Hollywood, there are too many macho men to be swept away.
Despite being on the ice for 70 years in the movie, his muscles haven’t weakened at all, but behind the scenes he’s been training hard.
In this article, we will explain Chris Evans’ training and diet along with an interview with Chris and his trainer, Simon Waterson.
- Find out how you can get a fit body too.
Understand effective training methods.
I will help you get an invincible body too.
- Chris Evans Specs
- Training concept for making Captain America
- I need a body that can move violently like Captain America
- Captain America (Chris Evans) Muscle Training Menu
- Captain America (Chris Evans) Diet and Supplements
- Get a body like Chris Evans!
Chris Evans Specs
@misakich_jp クリス・エヴァンスとかめっちゃマッチョじゃん（笑）キャプテンアメリカだよ？？？？ pic.twitter.com/CRroQ3lzCP
— McGuffin (@Na5tyz9Mc) December 14, 2015
Name: Christopher Robert Evans
Date of Birth: June 13, 1981
Birthplace: Sudbury, Massachusetts, USA
BMI greater than 26
The shoulder width is too big! If you feel like it, you can become a professional in physique.
Perfect for the role of Captain America. But he wasn’t macho to begin with.
He also appeared in the 2005 version of Fantastic Four as the Human Torch, but with a normal body.
It wasn’t until he got the role of Captain America that he became a macho.
Training concept for making Captain America
Chris’ trainer Waterson said, “I didn’t have much time to shoot the movie, so I needed to increase my muscles in a short period of time.”
For that reason, the menu is mainly composed of high-weight compound events such as basic bench presses. Chris also had some weight training experience, but since he was only working out his prominent chest, arms, and abs, I was briefed on the importance of building his back muscles and put him into training.
Of course, in order to build muscle in a short period of time, you must train your muscles thoroughly. But I can’t let him get hurt, so the pressure was tremendous.
I’m also talking to
Chris on the other hand
I only had 3 months. I knew it was going to be tough, so I didn’t really want to do it. I love going to the gym, but this is no ordinary level. I had to shut myself up in the gym and drive him to death.
Chris Evans didn’t have to shave off a lot of his fat because he wasn’t fat.
That’s why he didn’t do a lot of cardio. He only does it occasionally on his off days.
I need a body that can move violently like Captain America
— buchanan (@bchanan_B) July 6, 2022
When filming a movie, there are scenes where you throw a shield, dash, and fight enemies. Therefore, I also incorporated training such as box jumps.
Chris hated leg workouts!
Still, trainer Mr. Waterson forces Chris to squat.
From my own experience… It’s tough when you’re doing it, and it’s tough after you’re done.
If you want to be a flaky macho, you have to train your lower body too. This is because the growth hormone is exploding by training the lower body.
Captain America (Chris Evans) Muscle Training Menu
What is the muscle training menu that you went to play the role of Captain America? I put together a muscle training menu that I built my body 4 days a week.
We train each body part once a week. Saturdays and Sundays are basically off.
On Mondays, I mainly focus on my back. The point is to apply load and do it slowly, and by building muscles on your back, you will have a cool inverted triangle body shape.
・Deadlift 3 sets x 5 reps
・Bent over row 3 sets x 4-6 reps
・Lat pulldown 3 sets x 10-12 reps
・Cable row 3 sets x 10-12 reps
・One hand row 3 sets x 8~10 reps
・Pull-ups 3 sets x 10-12 reps
デッドリフト 205kg 挙がった！ pic.twitter.com/WeiZaW9DCO
— 金具 (@29mlHOUAAbESsPd) July 9, 2022
On Tuesday, the main focus will be on training the chest muscles. My goal is to build muscle, not body fat. In order to lose body fat, it is necessary to incorporate aerobic exercise, but this is only a menu for creating an inverted triangle body.
・Incline bench press 3 sets x 6-8 reps
・Dumbbell bench press 3 sets x 10-12 reps
・Cable fly 3 sets x 15 reps
・Incline dumbbell fly 3 sets x 10-12 reps
・Dips 3 sets x 10-12 reps
ケツが上がれば上がるほどフラットベンチに近くなり、インクラインさせてる意味が無くなります。#筋トレ好きと繋がりたい #ダイエット垢さんと繋がりたい #フォロバ100絶対します pic.twitter.com/QtqCu7OHLh
— あっちゃん先生 (@11teacher) July 11, 2022
Wednesday is my day off, and I rest Wednesday because my muscles need time to rest. Flexibility exercises are also necessary to maintain good muscles, so don’t overdo it and let your body rest with light stretching.
It is necessary to take a rest once every three days to relieve muscle fatigue and regenerate.
On Thursdays, we mainly train the lower body. To create an inverted triangle shape, you want to build big muscles in your upper body, so be careful not to overstretch your muscles in your lower body. It is important to train the core of the lower body.
・Squat 3 sets x 4-6 reps
・Lunge 2 sets x 4-6 reps
・Leg press 3 sets x 10-12 reps
・Calf raise 5 sets x 10-15 reps
・Leg curl 3 sets x 10-12 reps
— michiko 減量はフィクションです (@Hmichiko3) July 6, 2022
On Fridays, I focus on training my upper body. It would be a good idea to add a menu that trains the deltoid muscles to bring out the excitement of the pectoral muscles.
・Preacher curl 3 sets x 12-15 reps
・Skull Crusher 3 sets x 8-10 reps
・Biceps curl 3 sets x 15 reps
・Hammer curl 3 sets x 12-15 reps
・Triceps extension 3 sets x 10 reps
・Barbell curl 3 sets x 10-12 reps
・Dumbbell shoulder press 3 sets x 6-8 reps
・Shrug 3 sets x 5 reps
・Barbell press 3 sets x 5 reps
・Front raise 3 sets x 15 reps
・Side raises 3 sets x 15 reps
・Rear raise 3 sets x 15 reps
— ひろひと@干し芋マン🍠 8/6Beef Sasaki Japan Classic出場予定 (@hiro_fit512) July 9, 2022
Give your muscles a good rest on Saturday and Sunday. Focus on stretching to stretch and soften the muscles that are tired on a daily basis.
— Suhi (@maSuhi326) July 5, 2022
Captain America (Chris Evans) Diet and Supplements
“The training for the role was really tough!”
Chris said that the hardest thing was not the muscle training, but the hardest part was the food.
Like sumo wrestlers and professional wrestlers, he always ate until he was full.
It seems that he ate too much chicken and was nauseated, so he was eating a very stoic diet.
I didn’t eat junk food, I ate protein, ate a lot of vegetables in salads, and ate nuts and other good fats.
It seems that he was using
real meal example
・5 egg whites
・6 slices of bread
・Brown rice 150g
Also yogurt and fruit. Eat a few snacks such as protein.
Get a body like Chris Evans!
In terms of food, it seems that you are taking protein as carefully as a bodybuilder, and you can feel the daily effort!
Supplements Chris Evans Takes
Protein that everyone should drink if they want to do muscle training. Chris Evans seems to drink three times a day
One scoop of Gold Standard provides 24g of protein and 4g of glutamine
Moreover, the price is reasonable, so please do!
BCAA increases protein synthesis and prevents muscle breakdown when taken during training.
A must-have supplement if you want to build muscle effectively
In particular, XTEND’s BCAA is the best value for money in terms of taste, ingredients, and price, so give it a try!
Creatine is commonly known for its strength-enhancing properties, but it can also speed recovery and reduce inflammation.
It is recommended because it is good for muscle hypertrophy when muscle strength increases.
Multivitamins and minerals are the supplements you should take even if you are not doing muscle training
You can replenish the vitamins and minerals that are usually deficient.
MEGA-ONE is convenient because you can take one tablet a day.
Let’s actually train the body!
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2017 SUMMER STYLE AWARD Tokyo Representative
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Using the genetic test kit Many chief trainers appearing in the media
Chris Evans is 183 cm tall and weighs 88 kg.
・She has become a hot topic on the internet for her amazing muscles, and it seems that there are many men who look up to her.
Chris Evans played the role of Captain America.
I would be happy if you could refer to it even a little.
Thank you for reading to the end.