Entrenamiento de súper héroes: Superman

Como ponéis he buscado el entrenamiento de Superman:
Man of Steel is being released on June 13th, and everyone wants to know, how did Henry Cavill get so jacked?

The answer is: hard work and a lot of food. In a recent interview, Henry Cavill revealed the secret:

“I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs…you’ve got to keep your hunger levels going. I’m training two and a half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.”

Henry Cavill’s trainer for Man of Steel was Mark Twight; the same trainer who got the cast of 300 absolutely shredded. In the past, Henry Cavill was already shredded. This is evident in his role for Immortals.

henry cavill workout, man of steel workout

This time, Henry Cavill needed to add muscle to his frame. His workouts needed to build muscle, but also be intense enough to make him ravenously hungry. To him, 5000 calories needed to feel like a walk in the park. This article will go over Henry Cavill’s potential workout and diet for Man of Steel.
The Henry Cavill Workout

Before the workout is revealed, it needs to be noted that Henry Cavill’s Superman costume allowed him look more lean and ripped than he actually was. It was tight fitting, and the lighting used on film gave the illusions of more muscle and less fat.
man of steel workout

Henry Cavill looks good shirtless, but looks even better with the Superman costume.

Since Henry Cavill was working out up to 2 and a half hours per day, this means he was probably working out for 2-3 separate sessions per day. Mark Twight’s methods are often compared to Crossfit, so his workouts may seem similar. Theoretically, Cavill’s workout would have consisted of Strength Workouts, Hypertrophy Workouts, and Conditioning Workouts.
Strength and Power Workout

For strength workouts, Henry Cavill possibly used rep schemes such as:

5 sets of 2
2 sets of 5
3 sets of 3
10 sets of 3
8 sets of 2-3
5 sets of 5
6 sets of 1

I guarantee that he was deadlifting and squatting. On top of this, he was most likely Olympic lifting, overhead pressing, doing weighted pullups and rows, and bench or floor pressing.
Hypertrophy Workout

Henry Cavill’s hypertrophy workouts were unconventional in a bodybuilding sense. He didn’t perform the typical 4 sets of 8-12 reps while isolating body parts. He wanted to force his body to be hungry. With this being said, he rep ranges most likely looked like the following:

10 sets of 10
8 sets of 8
6 sets of 6-8
3-4 sets of 10-20

The rep ranges may seem intense, but this is nothing until you consider that he was doing this with exercises such as: back squats, goblet squats, kettlebell overhead presses, pullups, rowing variations, deadlifts, single leg deadlifts, Bulgarian split squats, dips on rings, and weighted pushups.
Conditioning Workout

These workouts are designed to increase appetite and keep Henry Cavill lean while eating 5000 calories per day. The only problem with these workouts is that they most likely made Cavill puke; meaning that he would need to eat more than 5000 calories per day in order to replace what was lost.

For conditioning workouts, Henry Cavill most likely performed things such as: barbell complexes, kettlebell complexes, high rep goblet squats, kettlebell swings, rowing sprints, tabatas, sled pushes and pulls, 1000s of burpees, log clean and press, farmer walks, and sandbag lifts.
Henry Cavill’s Man of Steel Diet

In order to look like Henry Cavill in Man of Steel, his diet would have had the following rules:

Eat 5000 calories per day.
Eat 3-8 meals per day.
Each meal needs to contain protein and vegetables.
Save carbs for before, during, and after workouts, as well as in the evening.
Eat a total 440g of protein per day.
Eat a total 310g of carbs per day.
Eat a total 220g of fat per day.
Only eat meats, fish, veggies, eggs, nuts, seeds, root vegetables, potatoes, yams, and rice. Stay away from dairy and other grains.

Wrap Up

In summary, in order to build muscle like Henry Cavill in Man of Steel, you would need to do the following:

Eat 440g of protein, 310g of carbs, and 220g of fat per day.
Workout 2-3 times per day.
Use strength and power workouts, hypertrophy workouts, and conditioning workouts.
Repeat until you are as jacked as Henry Cavill.

Saludos.
Antonio Corrales www. wellfit. es