Man of Steel Workout: Henry Cavill
by Team Confitdent
Looking to get muscular like Henry Cavill did with his Man of Steel workout for his role as Superman? You’ve come to the right place. Henry Cavill is playing the new Superman in Man of Steel – a film that has an anticipated release date sometime in 2013. Considering the immense strength and larger than life personality of Superman – what makes Henry Cavill the man for the job? Well, he got shredded to pieces for the lead in Immortals and played the role of Charles Brandon on the TV Series, The Tudors. Adding to his credentials is the fact that he was up for consideration to be the lead role Batman Begins, Casino Royale and Superman Returns – all characters that required being jacked up and carry a strong presence.
Man of Steel Workout: Superman Training
According to Men’s Health: after Cavill finished up with Immortals, he began his training for Man of Steel as Superman. His trainer and fitness consultant was Mark Twight of Gym Jones in Salt Lake City. Apparently the program was based around a two-part, 100-rep routine that Twight calls the “tailpipe” that focuses on training and recovery. The training beats you up, then the “tailpipe” recovery aspect requires you to take eight (8) deep, controlled breathes after completing an exercise.
Men’s Health’s recommendations for a Superman style workout is performing 25 reps of Goblets Squats, Kettlebell Swings, Squat Thrusts and Jumping Jacks. (100 reps) For the recovery aspect, use the “tailpipe” (mentioned above) method in between each exercise.
Man of Steel Workout: Feeding Superman
In an interview with Total Film Magazine, Cavill told the mag he’d been eating nearly 5,000 calories, training over 2 hours and plowing protein to pack on the muscle mass to get Superman Status. Just to clarify, these are per day numbers. Based on his physique, you can bet a meteor rock on the fact that lean protein sources and high fats (avocado, mixed nuts) were two huge parts of this diet.
Get Your Own Man of Steel Body
When it comes to Superman’s heroic physique, what stands out the most with the Man of Steel is:
1. Big broad shoulders
2. A wide back
3. A chiseled/full chest
The Man of Steel Workout Routine
Here’s a four day routine to get there in no time. Follow the training protocol of one day on, one day off – continuing to alternate. In other words, if you’re doing day one today – tomorrow would be an off day where you rest and recover (which means get a lot of sleep). The day after, you get back to work.
This workout can be used to complement your existing workout plan (just perform these workouts for each respective body part in place of your existing routine). We highly recommend that after performing your workout for each of these, finish strong with freestyle intervals.
This is an open part of the training to perform exercises at high intensities, low intensities and medium intensities. You can run on the treadmill/elliptical, swim, hit the heavy bag, etc. 15-30 minutes depending on your fitness level.
Check out each phase of the workout by clicking on the links below and feel free to check out some photos of Henry Cavill on set for Man of Steel showing off the body that he got thanks to his Superman workout routine. Follow ours and you’ll be just as jacked (if not, more).
Superman Workout: Get Shoulders Like the Man of Steel by Team Confitdent
This is the shoulder portion of our Superman Workout Routine. Build serious mass like the Man of Steel with this regimen to encourage muscle growth and improve your strength.
Historically, shoulders used to be one of the most underrated muscle groups. While most men aimed to get bigger biceps or six-pack abs, few focused their efforts on building rock solid deltoids. We find this surprising because nothing rounds a physique better than well built deltoids. Interestingly enough, having strong shoulders will also help you perform your back exercises better.
When you watch Man of Steel or even check out the trailer or pictures from the movie, you will notice Henry Cavill’s boulder-like shoulders. Not only will having strong shoulders be functional in helping support complementary muscle groups, but it also screams “don’t mess with me.”
The Superman Workout focuses on three different muscle groups and while we have explained the importance in working out your chest and back to build Man of Steel muscle, having strong shoulders is just as important. You will not see results in your deltoids as quickly as you will with your chest and back with their respective workouts, but do not slack off. In our field tests with shoulder day for the Superman Workout, our subjects voted shoulder day to be the most painful and the one that they were most tempted to skip.
Fly through this routine without sacrificing quality reps or form and it will be over before you know it. If you have any questions about exercises used in this routine or just want to let us know how it is working for you, please be sure to shoot us a note on Facebook or Twitter.
When it comes to training, especially with the Superman Workout, you need to have a balanced diet and proper nutrition to seriously maximize your gains. The way that we look at things is that junk food is kryptonite. For some guidelines as to the way you should be balancing your diet, we suggest that you check out the meal plan that Henry Cavill followed when getting jacked to play Kal El/Clark Kent/Superman in the Man of Steel movie, check out the general information in the introduction to the Superman Workout.
Ready to get jacked, Kryptonian style? The exercises you should follow for super shoulders is listed below. Follow the routine with conservative weight so you are able to complete each rep with proper form. This is especially critical with your shoulders given that your rotator cuff and tendons are very sensitive. If it feels too difficult or you are compromising the quality of each rep, just lower the weight. Super fact: Lower weight and proper form will yield better results than higher weight with incorrect form.
Superman Workout: The Shoulder Routine Military Press Why: Full shoulder development movement – front, side and rear deltoids 5 sets | 8 reps | 60 seconds rest
High Pulls (Modified upright row movement)
Why: Another great full shoulder development movement 4 sets | 8 reps | 45 seconds rest
Front Plate Raises
Why: Emphasis on the front of your deltoid 4 sets | 8 reps | 45 seconds rest
Dumbbell Side Lateral Raises
Why: Emphasis on the side deltoid 4 sets | 8 reps | 45 seconds rest
by Team Confitdent
Looking to get muscular like Henry Cavill did with his Man of Steel workout for his role as Superman? You’ve come to the right place. Henry Cavill is playing the new Superman in Man of Steel – a film that has an anticipated release date sometime in 2013. Considering the immense strength and larger than life personality of Superman – what makes Henry Cavill the man for the job? Well, he got shredded to pieces for the lead in Immortals and played the role of Charles Brandon on the TV Series, The Tudors. Adding to his credentials is the fact that he was up for consideration to be the lead role Batman Begins, Casino Royale and Superman Returns – all characters that required being jacked up and carry a strong presence.
Man of Steel Workout: Superman Training
According to Men’s Health: after Cavill finished up with Immortals, he began his training for Man of Steel as Superman. His trainer and fitness consultant was Mark Twight of Gym Jones in Salt Lake City. Apparently the program was based around a two-part, 100-rep routine that Twight calls the “tailpipe” that focuses on training and recovery. The training beats you up, then the “tailpipe” recovery aspect requires you to take eight (8) deep, controlled breathes after completing an exercise.
Men’s Health’s recommendations for a Superman style workout is performing 25 reps of Goblets Squats, Kettlebell Swings, Squat Thrusts and Jumping Jacks. (100 reps) For the recovery aspect, use the “tailpipe” (mentioned above) method in between each exercise.
Man of Steel Workout: Feeding Superman
In an interview with Total Film Magazine, Cavill told the mag he’d been eating nearly 5,000 calories, training over 2 hours and plowing protein to pack on the muscle mass to get Superman Status. Just to clarify, these are per day numbers. Based on his physique, you can bet a meteor rock on the fact that lean protein sources and high fats (avocado, mixed nuts) were two huge parts of this diet.
Get Your Own Man of Steel Body
When it comes to Superman’s heroic physique, what stands out the most with the Man of Steel is:
1. Big broad shoulders
2. A wide back
3. A chiseled/full chest
The Man of Steel Workout Routine
Here’s a four day routine to get there in no time. Follow the training protocol of one day on, one day off – continuing to alternate. In other words, if you’re doing day one today – tomorrow would be an off day where you rest and recover (which means get a lot of sleep). The day after, you get back to work.
This workout can be used to complement your existing workout plan (just perform these workouts for each respective body part in place of your existing routine). We highly recommend that after performing your workout for each of these, finish strong with freestyle intervals.
This is an open part of the training to perform exercises at high intensities, low intensities and medium intensities. You can run on the treadmill/elliptical, swim, hit the heavy bag, etc. 15-30 minutes depending on your fitness level.
Check out each phase of the workout by clicking on the links below and feel free to check out some photos of Henry Cavill on set for Man of Steel showing off the body that he got thanks to his Superman workout routine. Follow ours and you’ll be just as jacked (if not, more).
Superman Workout: Get Shoulders Like the Man of Steel by Team Confitdent
This is the shoulder portion of our Superman Workout Routine. Build serious mass like the Man of Steel with this regimen to encourage muscle growth and improve your strength.
Historically, shoulders used to be one of the most underrated muscle groups. While most men aimed to get bigger biceps or six-pack abs, few focused their efforts on building rock solid deltoids. We find this surprising because nothing rounds a physique better than well built deltoids. Interestingly enough, having strong shoulders will also help you perform your back exercises better.
When you watch Man of Steel or even check out the trailer or pictures from the movie, you will notice Henry Cavill’s boulder-like shoulders. Not only will having strong shoulders be functional in helping support complementary muscle groups, but it also screams “don’t mess with me.”
The Superman Workout focuses on three different muscle groups and while we have explained the importance in working out your chest and back to build Man of Steel muscle, having strong shoulders is just as important. You will not see results in your deltoids as quickly as you will with your chest and back with their respective workouts, but do not slack off. In our field tests with shoulder day for the Superman Workout, our subjects voted shoulder day to be the most painful and the one that they were most tempted to skip.
Fly through this routine without sacrificing quality reps or form and it will be over before you know it. If you have any questions about exercises used in this routine or just want to let us know how it is working for you, please be sure to shoot us a note on Facebook or Twitter.
When it comes to training, especially with the Superman Workout, you need to have a balanced diet and proper nutrition to seriously maximize your gains. The way that we look at things is that junk food is kryptonite. For some guidelines as to the way you should be balancing your diet, we suggest that you check out the meal plan that Henry Cavill followed when getting jacked to play Kal El/Clark Kent/Superman in the Man of Steel movie, check out the general information in the introduction to the Superman Workout.
Ready to get jacked, Kryptonian style? The exercises you should follow for super shoulders is listed below. Follow the routine with conservative weight so you are able to complete each rep with proper form. This is especially critical with your shoulders given that your rotator cuff and tendons are very sensitive. If it feels too difficult or you are compromising the quality of each rep, just lower the weight. Super fact: Lower weight and proper form will yield better results than higher weight with incorrect form.
Superman Workout: The Shoulder Routine Military Press Why: Full shoulder development movement – front, side and rear deltoids 5 sets | 8 reps | 60 seconds rest
High Pulls (Modified upright row movement)
Why: Another great full shoulder development movement 4 sets | 8 reps | 45 seconds rest
Front Plate Raises
Why: Emphasis on the front of your deltoid 4 sets | 8 reps | 45 seconds rest
Dumbbell Side Lateral Raises
Why: Emphasis on the side deltoid 4 sets | 8 reps | 45 seconds rest
Weight Training Can Lower Risk of Diabetes
Hit the weight room to lower your risk of type 2 diabetes
Maggie Parker
You know that hitting the gym is essential if you want to build muscle, but the benefits of weight training don't end there.
A new study done by the Harvard School of Public Health, suggests that men who practice weight training regularly may be able to reduce their risk of type 2 diabetes significantly.
Until now, we knew that aerobics helped prevent type 2 diabetes, but this research shows that weight training can be done as an alternative for those who aren't into aerobics. However, combining the two has the best results.
The researchers followed 32,002 men from 1990 to 2008. Some of these men were gym goers, and the amount of which they trained varied. At the end of the study, 2,278 of these men developed new cases of diabetes.
It was clear that even a small amount of weight training could help lower the risk of type 2 diabetes. Men who trained for up to 59 minutes per week lowered their risk by 12%. The percentage depends on how much you weight train; for the men who trained at least 150 minutes per week, their risk was lowered by 34%. Men who combined 150 minutes of weight training with 150 minutes of aerobics (like brisk walking or running) lowered their risk of type 2 diabetes by 59%.
Researchers think that the relationship might be because of increased muscle mass and improved insulin sensitivity.
13 million men over 20 have diabetes in the U.S., and diabetes-related deaths are expected to double by 2030.
So what are you waiting for? Hit the weight room with our weight training workouts.
Hit the weight room to lower your risk of type 2 diabetes
Maggie Parker
You know that hitting the gym is essential if you want to build muscle, but the benefits of weight training don't end there.
A new study done by the Harvard School of Public Health, suggests that men who practice weight training regularly may be able to reduce their risk of type 2 diabetes significantly.
Until now, we knew that aerobics helped prevent type 2 diabetes, but this research shows that weight training can be done as an alternative for those who aren't into aerobics. However, combining the two has the best results.
The researchers followed 32,002 men from 1990 to 2008. Some of these men were gym goers, and the amount of which they trained varied. At the end of the study, 2,278 of these men developed new cases of diabetes.
It was clear that even a small amount of weight training could help lower the risk of type 2 diabetes. Men who trained for up to 59 minutes per week lowered their risk by 12%. The percentage depends on how much you weight train; for the men who trained at least 150 minutes per week, their risk was lowered by 34%. Men who combined 150 minutes of weight training with 150 minutes of aerobics (like brisk walking or running) lowered their risk of type 2 diabetes by 59%.
Researchers think that the relationship might be because of increased muscle mass and improved insulin sensitivity.
13 million men over 20 have diabetes in the U.S., and diabetes-related deaths are expected to double by 2030.
So what are you waiting for? Hit the weight room with our weight training workouts.
A Better Chest Workout
Let a professional tweak your training for better results
Joe B. from Little Rock, Ark., sent us his chest workout to review. After one look at it, we knew he needed professional help, so we called in Mike Wunsch, program design specialist for Results Fitness in Newhall, Calif. Wunsch analyzed and revised Joe’s program to get him back on track for big gains.
See the original workout below and the new one on the next page.
Joe's Old WorkoutJoe’s old workout had him doing way too much work. At 156 total reps, this routine would be increasingly hard to recover from, and it was probably setting him up for a shoulder injury to boot. Wunsch cut back on the volume and upped the intensity.
“He doesn’t need to hit his chest muscles from all the angles,” Wunsch says. “He needs to hit them with all the body’s movement patterns.” That means pressing horizontally, vertically, and with a rotational component for maximal muscle recruitment and balance. Every area of the chest will still get worked.
Exercise Sets Reps
Bench Press 5 12, 10, 8, 6, 6
Dumbbell Incline Bench Press 5 12, 10, 8, 6, 6
Decline Bench Press 5 12, 10, 8, 6, 6
Cable Crossover 5 8-10
The Evaluation
Joe can keep the bench press as his main lift, followed by a neutral-grip overhead press as an assistance lift—this variation works the muscles that support the bench press in a more joint-friendly position. Then he’ll attack the chest with a rotational component in the T-push-up. This not only trains the pecs and shoulders in a way Joe won’t be used to, but he’ll also get some pulling in to counteract all the pressing (although he’ll still
need to do plenty of pulling movements on his back day).
He can finish with dips, which are more efficient than the decline press and crossover combined. These lifts work more overall muscle, creating a greater hormonal response for muscle gain and safer, more balanced training.
Approved Program
Exercises Sets Reps
Bench Press 4 6 (3 Minutes Rest)
Dumbbell Neutral-Grip Overhead Press* 3 12 (90 Seconds Rest)
Feet Elevated T-Pushup (Each Side)** 3 6 (60 Seconds Rest)
Cable Dip 2 AMAP (90 Seconds)
*Hold the weights with your palms facing each other.
**Wear a weight vest or hold a dumbbell in each hand and rest your feet on a bench or step. Perform a pushup and then rotate your body 90 degrees to one side, raising one hand overhead so your body forms a T shape.
Let a professional tweak your training for better results
Joe B. from Little Rock, Ark., sent us his chest workout to review. After one look at it, we knew he needed professional help, so we called in Mike Wunsch, program design specialist for Results Fitness in Newhall, Calif. Wunsch analyzed and revised Joe’s program to get him back on track for big gains.
See the original workout below and the new one on the next page.
Joe's Old WorkoutJoe’s old workout had him doing way too much work. At 156 total reps, this routine would be increasingly hard to recover from, and it was probably setting him up for a shoulder injury to boot. Wunsch cut back on the volume and upped the intensity.
“He doesn’t need to hit his chest muscles from all the angles,” Wunsch says. “He needs to hit them with all the body’s movement patterns.” That means pressing horizontally, vertically, and with a rotational component for maximal muscle recruitment and balance. Every area of the chest will still get worked.
Exercise Sets Reps
Bench Press 5 12, 10, 8, 6, 6
Dumbbell Incline Bench Press 5 12, 10, 8, 6, 6
Decline Bench Press 5 12, 10, 8, 6, 6
Cable Crossover 5 8-10
The Evaluation
Joe can keep the bench press as his main lift, followed by a neutral-grip overhead press as an assistance lift—this variation works the muscles that support the bench press in a more joint-friendly position. Then he’ll attack the chest with a rotational component in the T-push-up. This not only trains the pecs and shoulders in a way Joe won’t be used to, but he’ll also get some pulling in to counteract all the pressing (although he’ll still
need to do plenty of pulling movements on his back day).
He can finish with dips, which are more efficient than the decline press and crossover combined. These lifts work more overall muscle, creating a greater hormonal response for muscle gain and safer, more balanced training.
Approved Program
Exercises Sets Reps
Bench Press 4 6 (3 Minutes Rest)
Dumbbell Neutral-Grip Overhead Press* 3 12 (90 Seconds Rest)
Feet Elevated T-Pushup (Each Side)** 3 6 (60 Seconds Rest)
Cable Dip 2 AMAP (90 Seconds)
*Hold the weights with your palms facing each other.
**Wear a weight vest or hold a dumbbell in each hand and rest your feet on a bench or step. Perform a pushup and then rotate your body 90 degrees to one side, raising one hand overhead so your body forms a T shape.
Top 5 Muscle Building for the Back
1. Pull-ups / Chin-upsWhen you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.
Modifications:
Modifications:
Don’t throw them, don’t hyperextend, don’t tuck your chins and many other bad technique flaws you see everyday in the gym. Do them correctly and you’ll be targeting your lats, rhomboids, biceps, grip and posterior delts.
Bent Over Rows
Biggest flaw? Being too upright. Most guys use this exercise with too much weight and either throw it up, don’t arch their back or have too limited range of motion from being too upright. Keep your torso as close to parallel to the ground as possible while keeping your back in neutral.
4. Back ExtensionsTargeting the erectors, hamstrings and glutes. Stay neutral and don’t hyperextend or hyperflex your lower back. Head should also be in neutral with the back. You can overload this movement with a variety of implements like; kb’s, db’s, med balls, barbells or just holding an Olympic plate.
5. Face Pulls / External Rotations / Band Pull Aparts / Foam RollingEven though exercises 1-4 are super important for adding layers of muscle to the back, #5 is the key.
REMEMBER THAT...
#5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.
Face pulls and band pull aparts target the upper and lower traps, rhomboids, posterior delts and teres major.
Foam rollers improve soft tissue quality and extensibility while releasing tension and removing scar tissue and adhesions.
Modifications:
- Change the grip; wide, narrow, alternated
- Change the grip again; towels, thick ropes, two fingers, three fingers, gloves
- Overloaded; dip belt, med ball, sandbag, dumbbell, kettlebell
- Change the movement; side-to-side, slow negatives, holds, explosive
Modifications:
- Implement: barbell, trap bar, dumbbells
- Stances: Conventional, wide
- Range of Motion: Beyond the range (deficit), partial – rack pulls
- Overloaded: Bands, chains, straight weight
Don’t throw them, don’t hyperextend, don’t tuck your chins and many other bad technique flaws you see everyday in the gym. Do them correctly and you’ll be targeting your lats, rhomboids, biceps, grip and posterior delts.
Bent Over Rows
Biggest flaw? Being too upright. Most guys use this exercise with too much weight and either throw it up, don’t arch their back or have too limited range of motion from being too upright. Keep your torso as close to parallel to the ground as possible while keeping your back in neutral.
4. Back ExtensionsTargeting the erectors, hamstrings and glutes. Stay neutral and don’t hyperextend or hyperflex your lower back. Head should also be in neutral with the back. You can overload this movement with a variety of implements like; kb’s, db’s, med balls, barbells or just holding an Olympic plate.
5. Face Pulls / External Rotations / Band Pull Aparts / Foam RollingEven though exercises 1-4 are super important for adding layers of muscle to the back, #5 is the key.
REMEMBER THAT...
#5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.
Face pulls and band pull aparts target the upper and lower traps, rhomboids, posterior delts and teres major.
Foam rollers improve soft tissue quality and extensibility while releasing tension and removing scar tissue and adhesions.