How To Build Muscle like Captain America! | NJ.com

Impressed by Chris Evans toned body in the new Captain America flick? Ok, so The Huffington Post pointed out that director Joe Johnston used some special effects in "Captain America: The First Avenger," but Evans still had to hit the gym hard for that flawless on-screen ?bod.

Ready to bulk-up? Below are the best exercises to build muscle in the shoulders, arms, abs, glutes and legs:

Shoulders: Best to stick with a low number of reps and an extremely heavy weight (as much as 95%) of your max to increase muscle mass. Shoulder press, incline bench press, lateral raises, anterior shoulder raises, reverse flies should increase mass in the anterior, medial and posterior heads of deltoids (shoulders).

Arms: Pick-up some dumbbells. Rotating between a few different arm exercises (focusing on both triceps and biceps) will help shape your arm muscles. Curls, tricep push-downs, wrist curls, wrist extension, elbow flexion and extension in any shape or form (as long as it?s really heavy) will shape your arms to look like Chris Evans.

Stomach: Planks, side planks, abdominal rotation, sit-ups, roman chair, the bicycle and using an incline bench will all shape your abs. And by the way, Chris Evans isn?t eating junk food on a regular basis!

Legs and Butt: Two words: Deep Squats and Lunges... doing squats lunges and deadlifts makes all your leg muscles stronger and cut. Remember, the heavier the weight the better but use some common sense (not too heavy) to stay safe in the gym.

Source: http://blog.nj.com/fitness/2011/08/how_to_build_muscle_like_captain_america.html

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