How do actors bulk up so quickly for roles?

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It has become increasingly popular for actors to naturally gain the ripped physique that is seen on the big screen rather than relying on CGI to provide them with abs. But not all actors and actresses are naturally built this way before they shoot a film. Their structure is forged in a series or rigorous and sweat-inducing workouts, partnered with a very strict diet. What baffles people the most is the sheer speed in which they can alter their body shape and transform into these larger than life characters which they are portraying.

Some people are quick to jump to the assumption that such a rapid growth can only be associated with the use of human growth hormones or anabolic steroids, but it is in-fact purely down to the actors pure determination. One of the most drastic changes in recent memory was that performed by Robert Downey Jr. when he was cast in the Iron Man film franchise.

His diet and exercise regime revolved around a tightly regulated series of combinations. His trainer had him focus on a periodization program that made him alternate between sets containing heavy weights with low reps and lighter weights with more reps. His plan involved working out five times a week for anywhere between 40 to 90 minutes.

His workout would be made up of bench presses, dips and military presses. This routine is considered to be the classic old school weight training tactic and really assisted in his building muscle mass.

Gerard Butler’s workout regime for his role in the film 300 was rather brutal and required a tremendous amount of work and dedication. The fitness routine comprised of:

Pull-ups: 25 reps
• Deadlifts: 50 reps with 135 pounds
• Push-ups: 50 reps
• Box jumps, 24″: 50 reps
• Floor wipers: 50 reps
• Clean and press, single arm: 50 reps, 36-pound kettlebell
• Pull-ups: 25 reps
• Gymnastics style training

Via: Brad Mason

The spartan like workout that Gerard Butler put himself through is not for the faint-hearted. The whole film crew exercised, conditioned and dieted together. They learned and bulked up together, which is always recommended when embarking on such a journey. Butler and the crew would also pump themselves up before each scene by performing a quick routine made up of weights and push ups, this would cause the blood to flow to their muscles and allow them to look even more impressive on the camera.

Many actors who have described the bulking up process say they are reliant on being dedicated and disciplined. Their workout and lifestyle has to revolve around their training and wright gain program. They work alongside the best trainers and nutritionists who will assist them in anyway they can to achieve their goal. It is possible for anyone to bulk up or become ripped if they are committed. It takes a significant amount of mental strength to achieve this but if their mind is in the right place, anything is possible.

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