How Henry Cavill Built Muscle For Superman

Henry Cavill: Training to Become Superman

Superman muscle growth

In 2011, Henry Cavill hadn’t quite got to the upper echelons of Hollywood stardom yet. He played the role of Theseus in the movie Clash of the Titans and though it might not have been a favourite with many critics, the movie had worked in his favour as it got him noticed.

After missing out on a chance to play Bond in 2005, it was only going to be a matter of time before he would land the role that would make him a household name.

Come 2013, Henry Cavill finally had his big moment in Man of Steel, and he was determined that he was going to look his best for his biggest role of his career thus far.

With only six months to train, Cavill enlisted the well-known Mark Twight from Gym Jones, said to be the toughest gym in the world. He was embarking on a gruelling six-month regime fashioned for bulking up and adding lean muscle mass. As a man who didn’t have much muscle mass before, Henry transformed his physique in a way many people didn’t think possible.

Henry Cavill Body Transformation

The type of workouts he did for the short time he had to get fit for Man of Steel could only be compared to a professional athletes training. As the main man of Hollywood at the time, Cavill knew all eyes were on him to see what kind of performance he’d give and he did not disappoint! However, the feat required a lot of dedication, discipline and focus to pull off. He put his body under an extreme amount of pressure, and had to stay on top of every aspect of his training and dieting to achieve the ripped physique we’ve all seen on the big screen.

How Did He Do It?

At Gym Jones, Henry Cavill got to work with Mark Twight trying to gain a ton of muscle before any shooting started. The workouts were gruelling and the setup of the gym lets you know that this is going to be tougher than you thought. Gym members at Gym Jones attend on an invite-only basis and it is known to train military personnel and athletes, but this time it would chisel a superhero out of Cavill.

Improve your deadliftWhen it came to training, for Henry it was pretty straight forward. He started by eating huge amounts of proteins, carbs and fats coupled with hours of weightlifting. After this, came the cutting phase in which he reduced the number of calories and started losing the fat to get better definition.

It is basically a four-phase training regime in which there is preparation, bulking, getting shredded and maintaining your form. The second phase involves a lot of weightlifting similar to what Olympic weightlifters do. The lifts are complex yet very effective when it comes to muscle growth. They also boost speed and strength while helping you bulk up much quicker.

The training can also be demanding on the heart as well as promoting endurance as well.

Cavill’s Weekly Training Routine

These are the exercises that the Henry used for his weightlifting phase. The exercises, starting from 2A to 2E, are done together as a complex, using a heavy barbell. This means that you do one set of each lift one after the other until you’re done with all four. This should be repeated four times to make four sets.

1 – Hang Clean and Jerk: Perform as many reps as you can, building up form for one heavy rep.

2a – Clean Pull: Done in 4 sets of 1 rep each.

2b – Power Clean: Done in 4 sets of a single rep each.

2c – Front Squat: Done in 4 sets of 1 rep each.

2d – Push Press: Done in 4 sets of a single rep each.

2e – Split Jerk: Done in 4 sets of a single rep each.

3 – Front Squat: You can do as many sets as you can, working towards one heavy rep.

4 – Squat Combo: Do 3 sets of 7 front squats and 13 back squats.

The Lean Muscle Diet

To become the man of steel, Cavill had to come up with a high calorie diet that went up to 5,000 calories on certain weeks. He would consume 3,500 calories during the first 6 weeks of training which would include 1-2 MRP shakes. From week 7 to week 8 he would move up to 4,000 calories including the MRP shakes. From week 9 to week 10 he would again increase the calorie intake by 1,000 calories, this time with 2-3 MRP shakes. Week 11 and 12 would look like week 1 and 2 with 3,500 calories and 1-2 MRP shakes.

Here’s a sample of the 3,500 calorie diet:

Meal One

  • 2 Eggs
  • 5 Egg Whites
  • 1 Apple
  • Cup of Oats
  • Fish or Multi-Vitamin Oil

Meal Two

  • 1 Chicken Breast
  • 1 Cup Brown Rice
  • 1 Cup Broccoli

Meal Three

  • Banana
  • 2 Slices of Wheat Bread
  • 6oz Tuna
  • Protein Shake

Meal Four

  • Tomato (diced)
  • Cup of Lettuce (chopped)
  • 1 Large Flour Tortilla
  • Chicken Wrap
  • 1 6oz Chicken Breast

Meal Five

  • Sweet Potato
  • 1 Scoop Whey
  • 1 Cup of Oats
  • 8oz Milk

Meal Six

  • Small Yoghurt
  • 1 Cup Cottage Cheese
  • Almonds

Here’s a sample of the 5,000 calorie diet:

Meal One

  • 6tbsp of Slivered Almonds
  • 2 Cups of Blueberries
  • 3 Cups of Low Fat Milk
  • 2 Cups of Cold Cereal
  • 56 grams of Protein Powder

Meal Two

  • 2 Cups of Grapes
  • 3 tbsp Barley
  • 56 grams Protein Powder
  • 1 Cup of Low Fat Cottage Cheese (light)
  • 1 1/5oz Sunflower Seeds
  • 56 grams of Protein Powder

Meal Three

  • 4 Cups of Vegetable Soup
  • 4oz of Cheese
  • 4oz of Chicken Breasts
  • 4 Crackers
  • 3 Whole Pita’s
  • 12 Peanuts

Meal Four

  • 2 Tangerines
  • 49 grams of Protein Powder
  • 3 tbsp of Silvered Almonds
  • 1 tbsp Flax, Olive, Salmon or Hemp Oil
  • 1 tbsp Barley
  • 1 Cup of Yoghurt

Meal Five

  • 2 Cups of Rice
  • 4 Cups of Cauliflower
  • 6 tbsp of Almonds
  • 11oz Lean Beef
  • 1 1/3 Cups of Fruit Juice

Meal Six

  • 1 Head Lettuce
  • 1 Cup of Mushrooms
  • 11oz of Skinless Turkey
  • 3 Cups of Cherry Tomatoes
  • Half an Onion
  • 2 Cups of Chickpeas

Is It Real or Fake Muscle?

It all depends on what opinion you hold over the use of substances that can aid in muscle growth. For Henry Cavill, the intense workouts and extremely particular diet were supplemented by protein powder. Such supplements are widely used by weightlifters, both pro and amateur.

How Henry Cavill built serious muscle mass for superman

With the kind of timeline he had to work with, Cavill must have found such supplements to be a great boost, which they can be. There are no records to suggest that Henry took any form of steroids to boost his muscle growth and gains. It would appear that his 100% commitment and dedication was just what was needed to build the super human man of steel!

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