Have you ever wondered how Hollywood pip-squeaks transform into big-screen powerhouses in what appears to be a matter of months? Or, if you’re a movie buff like me, maybe you’ve recently wondered about the following: How did Mark Wahlberg get ripped to play boxer “Irish” Micky Ward in The Fighter? What does Jason Statham do to stay jacked up and stay in top physical condition?How did Chris Hemsworth pack on 20 pounds of muscle to play Thor? As I studied the workouts these actors followed, I did not discover any breakthrough training protocol or super-fancy nutrition formula. The most common workout theme was brief, frequent and intense workouts from a variety of training styles. Not much was noted about nutrition, but I would assume that each meal was protein- and vegetable-based, with complex carbohydrates tailored around the individual’s metabolism and goal. If the actor was not gaining muscle weight, I would assume that extra tablespoons of healthy fats (like nuts and nut butters) were added to his diet. Overall, I noticed more lessons that are applicable to the majority of us, rather than the minority. I’ve summarized your take-home lesson with each point. Put something at stake

Actors are highly motivated -- a multimillion dollar movie deal works wonders. Take-home point: Put something at stake. Join a transformation contest. Make a bet. Donate a certain amount of money to an organization you dislike if you don’t achieve your goal. Get some blood in the game. Set a deadline and announce it

Actors are working against non-negotiable deadlines. I’ve always preached that goals without deadlines are dreams. Take-home point: Set a deadline and announce it to people you don’t want to disappoint. Plan According To Workload

Actors can recover faster than individuals with demanding jobs or those working toward a degree. Actors are paid to know their lines and look the part, so their day can revolve around training and eating. They can also take more frequent naps, a key to body transformation. What a life! Take-home point: Plan your more aggressive training cycles during periods of the year when your work is less stressful. Don’t compare your results to Those Of others

Many actors who transform from sissy boys to superheroes are rather thin, carry very little muscle to start with and are blessed with faster-than-average metabolisms. This means they have a greater potential for change than an individual who has four years of intense training. If they were to start the same program at the same time, a beginner weightlifter will always gain more muscle than an advanced weightlifter. This happens because beginners' bodies tend to adapt and respond efficiently to a brand-new stimulus, since they are starting further from their genetic ceiling. The more your muscles are forced to adapt, the more they grow (think Taylor Lautner). Take-home point: Don’t compare your results to those of others. Let your training age keep your progress in perspective. Give yourself enough time

Actors typically have a generous 12 to 16 weeks to build muscle and burn fat. Over a course of 16 weeks, it’s not uncommon to burn at least 30 or more pounds of blubber to create the illusion of gaining 20 or more pounds of muscle if everything is done effectively. Take-home point: Give yourself enough time to transform. Drop the get-rich-quick fitness mentality. Think Year-Long Training

Most of our superheroes are not wearing a Speedo, so they can prioritize their training to the muscle groups that give the illusion of size and power. For example, a built upper clavicular area (the upper chest, traps and shoulders) gives the appearance of size and power. Other body parts that show strength are biceps, upper back and ripped abs. So throughout your contest prep, these areas should be prioritized. Since the body has a limited capacity to adapt to stress, the actor’s recovery resources can be dedicated to these body parts so that he will look more muscular in those desired areas. Although this is not an ideal long-term plan, volume could be reduced in the lower body to set up the potential for more upper body mass. Take-home point: Dedicate periods of the year to your slow-to-grow body parts to improve your body’s symmetry and proportion. Continue Reading

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