In "Captain America: The First Avenger" the plot involves the lead character, Steve Rogers (played by Evans) who was first skinny and sickly-looking, being magically converted by a machine into a powerful and muscular superhero.
Although the movie showed the scrawny Steve Rogers being transformed into the muscular and strong Captain America easily within just a few seconds, the real life body transformation of Chris Evans before and after was not so easily and instantly achieved.
The actor accomplished the amazing muscular build with a training program that was described as "grueling" and "brutal". Yes, that's how tough Chris Evans workout program was to build muscle and get big to play the role in the movie.
Captain America Transformation - Chris Evans Workout For Big Muscle
There were no magic involved in Chris Evans workout program to transform his body for Captain America: The First Avengers. The transformation didn't come easy, and Evans admitted that the training did not fit his personal preferences. He had done some weight training before he took on the role, but it was nothing like what his personal trainer designed for him to follow.
See The Trailer For Chris Evans First Captain America Role - The First Avenger
Evans personal trainer's aim was to help his client build a strong and big body that was also lean and proportional. Therefore, his primary focus was to add lean muscle while secondarily reducing the actor's body fat percentage. We've already shown that it's possible to lose fat while building muscle if you optimize your program for it. Concurrent fat loss and muscle gains will also happen at a bigger scale when you are at a beginner level of fitness.
Chris Evans workout plan was based on heavy lifting at low reps and sets. It was focused on the big compound exercises: squats, deadlifts and bench presses. These exercises hit multiple muscle groups at once when executed, so they build up the entire body fast. Whatever muscle group he was working, Chris pushed hard to breakdown the muscle as much as possible. The more muscle fiber tear that occurs from a workout, the bigger the growth response will be.
Bodyweight exercises and plyometrics were also included in the workout. Apart from body composition improvement, Evans also needed to improve his cardiovascular conditioning to be able to function effectively during the shooting of the action scenes of the movie.
Chris Evans Diet Plan
Chris Evans body type is ectomorphic to a large extent. So he had a fast metabolism that made it hard for him to gain weight. Therefore, the actor had to focus on consuming enough calories to put on the amount muscle that was needed. He also had to make sure to balance his macronutrients properly to get enough protein and the right amount of carbs to gain lean muscle without fat.
Some people also ignore foods with fat when planning a diet to improve body composition. But including a small to moderate amount of healthy fat will help with muscle building and fat loss. Evans also supplemented with branched-chain amino acids (BCAA) throughout the day to reduce muscle tissue breakdown and encourage growth.
In conclusion, Chris Evans workout to transform his body for Captain America: The First Avenger was done at maximum intensity as he pushed through his workout program very hard because he had a deadline to meet. However, a similar approach is required by everyone who want to succeed in muscle building. Especially if you are somewhat a hardgainer, you must train your body hard and eat right to get bigger muscle.