So many men ignore legs because they want big arms, but pushing your lower body to the limit will transform your upper body faster than anything else thanks to a big growth-hormone response.Take a big step forward but keep your knee over your front foot and not beyond it., later this spring, we caught up with his trainer, Simon Waterson, to find out how the First Avenger gets in heroic shape at the gym. “When I first started working with Chris for the original Captain America film, the studio had a very specific idea about how they wanted him to look,” says Waterson, who was also responsible for transforming Daniel Craig into 007 for My brief was to build Chris a strong, big and lean body that was realistic, functional and in proper proportion.But your legs and glutes are the biggest and strongest muscles in your body so you must train them hard to get bigger and leaner everywhere else.Point your elbows behind you to retract your shoulder blades and keep your back upright and core braced throughout.“The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat,” says Waterson.Squat down until your thighs are at least parallel to the floor. Sets 3 Reps 6-8 Stand tall with a barbell resting on the back of your shoulders.“He also did a lot of bodyweight moves and included some plyometrics to fire up his fast-twitch muscle fibres, such as squat-to-box jumps,” says Waterson.Sets 3 Reps 6-8 Rest the bar against the back of your shoulders - not on your neck - and hold the bar with an overhand grip slightly wider than your shoulders. Your feet should be just wider than shoulder-width apart with your toes pointing outwards slightly.I had to work him hard but at a sensible pace – I couldn’t afford to have him sidelined for four weeks with an injury.’ The transformation didn’t come easy – Evans especially hated leg training. Legs never hurt just for a day afterwards – it always lasts into the week.
The aim each day was about 2g protein per kilo of bodyweight.” Build a mighty lower body with the leg routine Evans used to get in shape for .I also had him take BCAAs [branched-chain amino acids] throughout the day to reduce muscle tissue breakdown and encourage growth.“Chris had done some weight training before, but as with a lot of guys it had been focused on the vanity muscles – chest, arms and abs,” says Waterson.In the movie, his character is physically transformed into the perfect soldier specimen so he had to look the part.” Under Waterson’s guidance Evans increased his weight from 77kg to 82kg, while reducing his body fat percentage from 12.5 to just 8%.Lower down until both knees are bent at 90° before pushing back off your front foot to return to the start position.