The muscle that became captain America in three months? Are you kidding? Not for years. Chris Evans has made several successful films. He is the torch in Fantastic Four and the captain of the United States in The Avengers. Chris Evans always has such a superhero physique. In order to play Captain America well, he really did his homework. Unfortunately, for Chris Evans, the serum of super soldier doesn't really exist, so he must "exercise" in the most traditional way to get a strong and chiseled physique. Evans said that his metabolism is very fast, which makes it difficult for him to maintain his weight. So he had to increase his food intake, especially lean protein. He needs to go to the gym 4-5 times a week and train for about two hours each time, only focusing on two muscle groups. Increase the amount of exercise and stimulate your muscles from every possible angle at a faster speed until you reach his fitness goal. Do 4 groups in each exercise, and each group will do 8- 10 times. Take a 60-second break between exercises in each group. Do 20 minutes of aerobic training between the four groups, and each training is divided into high intensity and low intensity. Day 1 day: legs? Barbell squat? Pull the barbell hard? Dumbbell heel lift? Lunge leg? Lie prone and bend your legs the next day: chest and triceps brachii? Flat barbell bench press? Tilt the barbell up and press it? Cable arm down? The third day of triceps sudden drop: abdominal muscles and core? Sit-ups with hanging legs? Dumbbell side waist? Stabilized ball sit-ups Day 4: Back and biceps brachii? Standing barbell bending? Dumbbells bend on the inclined plate? Cable tension machine? One-arm high-intensity curling Day 5: Shoulder? Barbell classic eversion? One-arm shoulder press? Dumbbell lateral pressure? Summary of Chris Evans's deltoid curl training plan after sitting: After five days of intensive training, practice two parts of the body at a time After 5-6 weeks of exercise, the muscle quality will be improved rapidly. If you still can't get the desired result, you can try: 1. Increase your daily intake of protein. Increase the weight of your practice until you are exhausted.