Celebrity Muscle Makeover: How They Do It

how to build muscle“__________ (fill in celebrity name here) got freakin’ jacked for that movie.”

We’ve all heard this quote; with many of us hearing it come out of our own mouths.

People love movies and people love celebrities.  Yet, most importantly, people love it when celebrities get absolutely ripped for movies.  On top of these, everyone wants to know how to get ripped like celebrities.

In this article, you’re going to learn the difference between the “Good guy” look and the “bad guy” look, and how the celebrities achieve these fantastic transformations.

Although, before we dive in, you need to be warned:

WARNING: In order to get in tip top shape for movies, celebrities will often workout every day.  Some will work out 2-3 times per day, sleep nine hours each night, and stick to their nutrition plan 100%.  They treat it like a full time job.  This is the first rule to incredible transformations.

The “Good Guy” Look

how to build muscleBasically, the “Good Guy” look is what some of our favourite Hollywood actors achieve.  It is a leaner look (about 10% bodyfat and under), with wide shoulders, big pecs, big arms, and a tiny waist (the look I describe in Building the Ultimate Male Body).  Think of actors such as Chris Evans (Captain America), Chris Hemsworth (Thor), Daniel Craig (Bond), and Channing Tatum (Magic Mike).  In fact, this look is so appealing that women were known to jump the first male they laid eyes on after viewing Magic Mike.  True story.

Having wider shoulder and a lower body fat percentage gives the illusion that you gained more muscle than reality, thus having a larger impact on your transformation.

If this is the look you are going for, I’d recommend a protocol very similar to Decembulk and the all-so-secret Decembulk Accelerator (only available to buyers of the original program).  In a nut shell, here is how you’d structure your training:

  1. Prioritize fat loss for 10 days to make your waist smaller.  During this time, workout every other day with full body workouts with weights in the 12-15 rep range.  Each meal should consist of protein, fat, and veggies; no carbs at all.
  2. Prioritize Muscle Building for 21 days (make sure to train your shoulders, pecs, and arms every 5 days at least).  Start training with full body workouts with rep ranges such as 5×5, 6×6, 7×7 etc.  Transition into an upper/lower split, then on to body part splits.  Once you get into body part splits, keep rest periods short, and use super sets, drop sets, pre-fatigue supersets, and lots of sets of 8-12 reps.  The final 6 days, train every damn day, twice a day.  Eat a lot of food this week, and load up on carbs post workout.

The “Bad Guy” Look

how to build muscle

You need these traps in order to look huge and evil.

The “Bad Guy” look is a little bit of a new breed.  In a nutshell, the actors are around 15% body fat, and the following muscles need to be huge: traps, chest, lats, and arms.  For this look, picture Tom Hardy (Bane) or Mark Wahlberg (Pain and Gain).  This look isn’t as aesthetically pleasing as the “Good Guy” look, but it’s definitely rugged, and the higher body fat percentage and big traps definitely makes you look huger than you actually are.

The good news is that the “Bad Guy” look is easier to achieve than the “Good Guy” look.  If your girlfriend melts over Tom Hardy, then this is your following plan of action:

  1. Eat every meal like you just got out of jail.  If someone doesn’t say to you, “you look like you just got out of prison”, or “do you always inhale your food?” then you’re not eating enough.  Take a week off and sleep like a baby, but still eat a ton.
  2. Train your traps every 3-5 days.  First, pump them up with 5 sets of 12-15 reps of various dumbbell shrugs.  Once they’re engorged with blood, load up a barbell with some big wheels (at least 2 per side), and do some cheat shrugs in the 5-8 rep range.  Do 3-5 sets.  Your goal is to get your shoulders to touch your ears (in reality, this will never happen).  Next, it’ll be various shrugs with drop sets, high reps, and anything that’ll make them boil like a first degree burn.  Pain is essential here.
  3. When you’re not training your traps, you need to be getting stronger in the following lifts: squats, deadlifts, bench presses, chin ups, bent over rows, and fat handled barbell curls.  6 sets of 6 reps is good here.
  4. Finish off your workouts with isolation drop sets on whatever body part you trained that day.
  5. Shaving your head is optional.

“Make your traps boil like a first degree burn.” – Tweet This

Wrap Up

There you have it: how to build muscle like a celebrity.  Choose if you want to look good or evil, then use the advice given above.  Remember, if you want to look like Batman, get lean first, then build bigger shoulders.  On the other hand, if you want to look like Bane, get your traps as big as hell and eat like you just got out of jail.

Remember, if you want to look like a celebrity and get into the best shape of your life then I’ve put together a free resource teaching men how to gain 10 lbs of muscle.  If this interests you, enter your name and email in the box below and I’ll send it to you via email (for free).

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