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"We would take two muscle groups, whether it was chest and back or biceps and triceps and we would just destroy those muscles, literally, destroy them for just over two hours. "It's a very balanced workout, hitting every single muscle-I think even my toes got bigger, Evans says with a laugh. I did stuff like squats, deadlifts, shoulder press, incline bench presses, weighted dips, and chin-ups."Īccording to Evans, to get the physique of Captain America, a scrawny World War II recruit whose body was transformed by using a government-produced 'super soldier serum,' Evans would work on two muscle groups throughout each vigorous session. The training regimen was based on heavyweight/low-rep sets of the classic compound lifts. Evans explains: "The preparation for Captain America was really about me bulking up looks wise, so it was a lot of weight training so I could get big. To get the look he desired for the role, the naturally slim Evans spent many arduous months adding size to his frame using a variety of different exercises to ensure he wasn't just muscular, but also agile and fast. "Captain America: The Winter Soldier," marked the third time he'd donned the famous red, white, and blue suit. They were brutal, absolutely brutal." Supersizing A Superheroīulking up to play Steve Rogers, wasn't something new for Evans.
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"I've always liked going to the gym, but these weren't normal gym sessions. "For this film it was about three months of training, and I wasn't looking forward to it," says Evans. In a universe where Norse Gods can summon thunder from the clouds and men can turn into gamma-ray fed hulking monsters with the ability to decimate entire buildings with one punch, how does a normal human being like Steve Rogers manage to stand out? That was the million-dollar question plaguing 32-year-old actor Chris Evans as he began preparing for his latest role as one of the most iconic superheroes of all, Captain America.įor Evans, the answer was simple: months of hard graft in the gym and a strict high-protein diet were the key to piling on the 30 pounds of size needed to realistically play a character who could stand tall among his fellow Avengers: Thor, Hulk, and Iron Man.