Building High-Performance Muscle™

20 Pounds of "Hollywood" Muscle!
The Superhero Roundtable


You see it happen all the time. An out-of-shape actor gets a part playing a superhero or action hero in a movie. A few months later, he's buff. You think, "Dammit, why can't I get into shape that fast?!"

So how do these actors do it? How do they eat and train? Are steroids involved? We sat down with Alwyn Cosgrove, Christian Thibaudeau, Dr. John Berardi, and Chad Waterbury to find out how they'd transform a Hollywood sissyboy into a superhero!

T-Nation: Okay, you've been hired to train a famous actor for his next movie role. He needs to add 20 pounds of muscle in about 12 weeks to play a superhero. First, give us an overview of how you'd train him. Get us rolling, Alwyn!

Alwyn Cosgrove:

T-Nation: That's a good point. Look at Ryan Reynolds in Blade III. People freaked over his physique. He said he gained 20-22 pounds in two months for the role, but what most people noticed was the leanness. Anyway, how would you handle this job, Chad?

Chad Waterbury:

Christian Thibaudeau:

Waterbury:

T-Nation: Are you guys going to fight? 'Cause we could pay-per-view this and make some dough if you are. I kid. Let's get Berardi in on this. What say you, John?

Dr. John Berardi:

Thibaudeau:

Berardi:

Thibaudeau:

Berardi:

T-Nation: Okay, now let's look at nutrition. Give us an overview of your nutrition plan for our would-be action star who needs to put on fast muscle.

Waterbury:

T-Nation: Cool. Okay, John, what would you prescribe?

Berardi:

T-Nation: Interesting. What are your thoughts, Thib?

Thibaudeau:

Berardi:

Thibaudeau:

T-Nation: Enough with the love-fest! Let's look at supplements. What supplements do you have in mind for our superhero in training?

Cosgrove:

Waterbury:

T-Nation: Hey Waterbury, are you trying to take the Biotest whore title away from Dave Barr? I kid. Berardi, what supps would you have our actor on?

Berardi:

T-Nation: Okay, Thib, your turn.

Thibaudeau knows a thing or two about making dramatic transformations!

T-Nation: Okay, good info. Now, most of you mentioned steroids above but gave advice for drug-free guys. So, several questions: Do you think actors use drugs for certain roles, or are those great transformations just "newbie gains" and professional lighting? Also, how would your general training and diet advice change if the actor was on anabolics?

Cosgrove:

Berardi:

T-Nation: Interesting take! Chad?

Waterbury:

T-Nation: I remember seeing some behind-the-scenes footage of guys like Christopher Reeve in Supermanand Vin Diesel in The Fast and the Furious. They both kept weights on the set and would crank reps right before the director yelled action. So good point about the "pump." Anyway, what's your take on the 'roid issue?

Thibaudeau:

Berardi:

T-Nation: Great stuff, guys. Lots to think about and apply! Thanks!


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