How to Get Jacked Like a Superhero

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How to Get Jacked Like a Superhero

How the stars got in superhero shape to star in this summer's biggest blockbusters.
SUPERHERO: CAPTAIN AMERICA (CHRIS EVANS)
MOVIE: THE AVENGERS (MAY 4)

Evans takes on the role of Steve Rogers/Captain America again in The Avengers, a superhero mega-mashup that also features Thor (Chris Hemsworth), Iron Man (Robert Downey Jr.) and the Incredible Hulk (Mark Ruffalo). For those unfamiliar with Rogers' back story, the man that would be Cap was a puny and frail little thing deemed unfit for military service. But he refuses to give up on his dream of protecting his country during WWII and volunteers for a top secret research project that turns him into Captain America, aka a "perfect" specimen of human development and conditioning, using Super-Soldier Serum and "Vita-Ray" treatment.

How He Did It:
Unfortunately for Evans, Super-Soldier Serum isn't a real thing, so he had to get his massive, chiseled physique the old-fashioned way. Evans—who claims to have a very high metabolism and loses weight easily—had to increase his food intake, particularly lean proteins, dramatically and stop all cardio. He hit the gym four to five days a week for three months, training for two hours a day, focusing on two muscle groups per session. As with his Avengers co-star Hemsworth, the key to getting so big, so fast was variation—each muscle group was worked from every possible angle to constantly stimulate his muscles and keep him in a constant state of transformation until he reached his goal.

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