Super Hero or Super Impossible?

“The recent spate of superhero movies has inspired me to hit the gym. What does it take to get beefed up like Captain America?”

(Ryan) Until they actually invent some fancy machine and super serum it’s not likely that the average individual can bulk up to Captain America proportions—well, at least not without a significant amount of work. Before we get into the nitty gritty of building a brick house body, perhaps you’d be interested in insights from the superheroes themselves. First, the almighty Thor, aka Chris Helmsworth speaks about how he put on 20 pounds of muscle: “It was purely eating, eating, eating, working out and working out, trying to sleep as much as you can — that's the other third of the equation. The eating was the biggest thing; chicken breasts and protein shakes, boiled chicken . . . clean meats, the right carbs. Sickly stuff." Sounds like quite the commitment.

And what about the workout? "We did two hours a day, and it was brutal. I usually like working out,” says Captain America’s Chris Evans. "This was different. I'd walk out and I'd be like, 'I need to vomit. I hate this trainer. I hate this movie. I want to go to sleep for a week.' It was just relentless.” Sound fun? How about manageable? I’m guessing a “no” to both.

These actors get paid multiple millions of dollars to get camera ready. Talk about extrinsic motivation! But the hard truth is that these programs are nearly impossible to maintain. You don’t get a social life; you don’t get to enjoy beer; and you certainly don’t get a cheat meal.

However, there are some tips that you can take from Evans and Helmsworth. First: eat, and eat a lot. But be sure that the foods you consume are clean and nutrient dense, and include healthy fats in your diet such as those that come from avocado or almonds. Second: sleep at least 7 hours per day, and be to bed before 10PM. Experts believe that muscle growth begins around 10PM each night. Third: lift heavy weights. But don’t necessarily aim for repetitions. Attempt to repeatedly hit muscle fatigue using compound movements. 

(Carrie) Before I jump into the science, let me just throw out a little female perspective here. Yes, we women like to look at hard, chiseled bodies…and may even occasionally drool over one (hey, a little eye candy never hurt anyone). However, one thing that really doesn’t turn us on is vanity, and the body-builder-type guys I know spend a lot of time looking in the mirror. They also spend a lot of time working out, sometimes missing out on quality time with family and friends to cuddle up with the iron. Then there’s the dieting, the tanning, the pouring over body-building magazines… And I won’t even mention the gas that often comes with eating all that protein. Okay, maybe I just did. But really, if this lifestyle sounds like it’s worth it to you, then I say go for it. Like I said before about eye candy… 

Regarding the science of getting big, take Ryan’s advice. You’ll also get your healthy fats from fish, such as tuna and salmon, which also happen to be good sources of protein. And yes, sleep! Your body produces more melatonin, necessary for sleep, when it’s dark, so make your bedroom as dark as possible: shut off the TV and computer, close the shades, and turn your digital clock away from you. White noise, such as a fan running, can also promote better sleep. And in case you’re wondering, compound exercises are multi-joint movements that work several muscles at once, such as squats and push-ups.