How many times have you been sitting on your couch and watching the latest Batman movie on Bluray and you think to yourself, “wow, Bane has insanely HUGE traps!”. Or maybe you caught the trailer for the new Baywatch movie and saw what appeared to be a super jacked Zac Efron running side-by-side with insanely jacked Dwayne Johnson.
It may seem at times that celebrities have some sort of magical ability to morph into god-like physiques with the simple snap of a finger. When watching from your couch at home it can certainly seem like this, but the fact is the bodies you see on the big screens take time and a lot of hard work to achieve. Sure, it is easier for celebrities because they have plenty of money to hire the best personal trainers in the world, but they still have to put in the time and sweat to look the way they do.
Movie enthusiasts and fans alike rarely get a glimpse of what goes on behind the scenes to achieve these bodies. This is probably one reason scammy “lose weight quick” pills and fad diet programs sell in the millions each year, because if it seems like magic, then it only makes sense that’s something actors do to. This is not true however, as there is no way to lose weight or get stronger without putting in hard work and eating right. There are no “ifs, ands or buts” about it!
Let’s look at how three of the most in-shape celebrities went about achieving their looks one by one to show just what type of strategies are used to achieve such stellar physiques.
Case Study #1: Tom Hardy
First, Tom has been in a lot of different movies and each one required a different “look” to match the character he was playing. For example, when he had to look like a huge monster in the movie Bronson he had to follow a high intensity workout routine including super heavy lifts in a shorter rep range. These included a lot of compound lifts like bench press, squats and deadlifts, as these are known to help people pack on mass than other things like machines.
However for his role as a fighter in Warrior Tom followed a more light-weight routine focusing a lot on a low fat diet and also plenty of “boxing” specific workout routines including boxing, kickboxing, and a bit of lifting with bench presses, squats and deadlifts just like for Bronson. However, because his diet was different, the end physique was much sharper and more defined.
Hardy again returned to his “bulky” look for his role as Bane in Batman. To get Bane “huge” Hardy had to work harder than ever before, mixing in a 5X5 routine which includes a lot of heavy lifting as well as a protein rich diet that helped fuel is muscular growth. All along Hardy claimed to be steroid free. You too can follow Hardy’s workout plans and diets for all three of the above movies.
Case Study #2: Dwayne Johnson
Dwayne Johnson, also known as “The Rock” has featured many different physiques over the years. Since he made a name for himself as a professional wrestler he’s always been working out and quite large, but when he got into acting he seemed to focus less on total weight and bulky mass and instead focused more on being lean and shredded, as that’s what movie goers want to see!
The two biggest keys to Dwayne Johnson’s muscle growth over the years has been A. his dedication to hitting the gym, sometimes as early as 4 a.m and sometimes up to three times a day, and B. his dedication to eating a super healthy, protein heavy diet to fuel his growth.
Dwayne Johnson was also all about supplementing his diet with things like protein shakes, glutamine, BCAAs and chondroitin to protect his joints. You can read up more on Dwayne Johnson’s workout style and copy it for yourself.
Case Study #2: Zac Efron
Zac Efron is very different from the above two cases as he has only recently started staring in movies that require him to have an impressive muscular physique. Of course, we are talking about the film Baywatch. But just how does a teenage heart throb go from skinny cute guy from biology class to that shredded hunk jogging next to The Rock on the beach?
Well, as you’ll find with most guys looking to put on impressive muscle, it all starts with the basics like bench press, squat and dead lift. Zac did these in addition to up to three cardio segments a week to keep his overall body fat percentage extremely low, which everyone knows makes muscles much more defined and impressive.
Zac wasn’t so strict with his diet, as he focused on counting his calories on most days but also allowing “cheat days” once and a while. A cheat day is a day when you eat whatever you want for pleasure alone, even if it isn’t good for achieving your physique goals. You can go to Skinny Yoked to read more about Zac’s workout as well.
Summary: There ARE NO SECRETS!
Hopefully from this article you have learned that celebrities do not have any secrets. Sure, they may have more money and the world’s best personal trainers helping them out, but there are no magic pills and everything they do, from their workout routines to what they eat you can also do and look just the same, if not better than them if you put your mind to it and work hard.