It is estimated that I have seen the body of steel in 20 13, and I have experienced the thick and super-symmetrical figure of Henry Cavill, the Hollywood muscular male god who plays Superman in DC World, but I believe that only this figure is qualified to become Superman.

1 1 year, Cavell got the chance to play Superman in Superman: Superman: The Man of Steel. Therefore, he became the 12 most handsome man in Britain by Wizard Jeans and the 15 sexiest man in the world by readers of British fashion magazine Glamour. Before Superman: Superman: The Man of Steel was released, Cavell appeared on the covers of Empire magazine and Entertainment Weekly.

His hometown, New Jersey, issued a set of stamps with the theme of his superman model (imagine that there is a world muscular male god in his village who can fly).

In 2009, his painting style was like that (so he can also be superman)

Until five years ago, that is, 20 1 1, Cavell and joseph morgan (one of the male directors of The Vampire Diaries).

Shoot the magical god of war together.

At that time, the lines and some muscle contours were good.

(Look at the battle scene of the magic god of war)

(For Superman, such muscles can only be regarded as "quite good")

But who would have thought that two years later, he turned out to be Superman?

Here comes the man of steel.

20 13 is coming!

On the left is Steve Reeves, an actor and bodybuilder in the 1950s movie Hercules. Zach (Superman: Director of the Man of Steel) took this photo and asked his personal trainer to train Henry like that (the right picture shows Superman shooting scene).

How did Cavell get the "body of steel"?

The basic situation is that there is about five months of preparation time before filming Superman. At the beginning of five months, Henry had just finished filming "God of War". At that time, he was actually very slim, weighing 170 kg, but the requirement for superman was to add 20 kg of muscle and weigh 190 kg.

At the initial stage, we should be familiar with fitness equipment, lay a good foundation for our body, eat 5000-6000 calories of food every day to gain weight, and sleep 9- 10 hours every night to ensure that we can secrete enough growth hormone (HGH) and androgen to promote muscle growth when our body recovers fully. Exercise time is 2 hours a day. Cavell directly refused to take steroids, hormones and other drugs from the beginning, and insisted on healthy and natural exercise (this is also a statement that advocates self-esteem and fitness)

At first, the rings were a very difficult instrument for Cavell, and he had to go through a lot of pain to strengthen himself.

Horizontal pull-ups will build a solid back and biceps brachii (Superman also likes horizontal pull-ups).

Don't forget to practice a wave of knees and pull-ups on the set to strengthen the muscles of the back, biceps brachii, forearm and core.

Unilateral kettle bell training

At that time, when shooting semi-nude scenes, the calorie intake was reduced from 5000 to 1500 calories, the body fat was reduced to 3%, and the weight was kept at 190 kg, which reached the level of professional bodybuilding.

I worked hard for ***9 months every day before I came down to shoot. In the end, my bench press score increased to 245 kg (11kg), and my hard lift increased to 435 kg (197 kg) (300 kg less than before).

Of course, these are all iron-raising things, so I won't go into details.

In cold weather, dorsiflexion arm brace is used as upper limb congestion, warming up and strengthening triceps brachii and latissimus dorsi.

Don't forget to use handstands to train your shoulders, trapezius, triceps and even chest muscles when shooting (Superman doesn't ignore handstands, so why don't you practice them)

In order to make the fighting scene in the movie more realistic, you must also find a coach to learn boxing.

As a superman, he is also very modest and serious.

Watch me take off

Such a strong body is forced out.

During filming, the body weight was kept at 190 Jin and the body fat was 5-7%.

Evolution history of male gods—

Self-respect fitness advocates health and nature, and exercises with its own weight as resistance.