Chris Evans, Captain America
Superhero Name: Steve Rogers, a.k.a. Captain America
Movies: The Avengers, Captain America: The Winter Soldier, The Avengers: Age of Ulton, Captain America: Civil War
The Hero: Evans totally owns the role of Cap throughout his appearances in the Marvel Cinematic Universe (MCU), making his hero the anchor of the Avengers alongside his team of Thor (Chris Hemsworth), Iron Man (Robert Downey Jr.), Black Widow (Scarlett Johansson), and the Incredible Hulk (Mark Ruffalo). Before he becomes the all-American hero, Rogers is a puny and frail little thing deemed unfit for military service. But he refuses to give up on his dream of protecting his country during WWII and volunteers for a top secret research project that turns him into the “perfect” specimen of human development and conditioning, using Super-Soldier Serum and “Vita-Ray” treatment.
How He Did It: Since the Super-Soldier Serum isn’t a real thing, Evans had to get his massive, chiseled physique the old-fashioned way when he first donned the shield in ‘Captain America: The First Avenger.’ The actor—who claims to have a very high metabolism and loses weight easily—had to increase his food intake, particularly lean proteins, dramatically, and stop all cardio too. He hit the gym four to five days a week for three months, training for two hours a day, focusing on two muscle groups per session. As with his Avengers co-star Hemsworth, the key to getting so big, so fast was variation—each muscle group was worked from every possible angle to constantly stimulate his muscles and keep him in a constant state of transformation until he reached his goal.
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