It’s hard not to enjoy a good superhero film! With movies like The Amazing Spiderman, Dark Knight Rises, Wolverine, Captain America, Ironman, Superman, The Avengers, and other superhero crossover films in the works, there is a smorgasbord of heroes to choose from.
Seeing the heroes from my childhood comics come to life on the silver screen is like the ultimate fantasy. I don’t know about you guys, but seeing these actors get in peak conditions for these roles kind of makes me look at myself in the mirror and say “Get it together, chump!”
So in honor of the of those costumed protagonists, I have question for you:
Which superhero or supervillain body do you have?
A hero that is always angry? They always say that the Hulk’s rage comes from the gamma energy in his blood. I have another theory…roid rage, perhaps? One never can tell, but this guy huge. His pecs, lats and delts are immensely strong. Another cool thing is that his muscles are functionally powerful. This is perfect for his trademark “Hulk Smash!” His calves are otherworldly which is is why his leaps are like quasi-flights. The Strong Man Competition would be a joke to this green hero.
Body-type: M-A-S-S-I-V-E! Teeters on mesomorph/ectomorph. Every muscle is developed to the extreme.
How to build a Hulk Body: Low Reps and a high loads (maybe 80-90% of your max lifts) will develop the strength and mass you need. You also would have to have a significantly clean, highly-caloric, protein-rich diet (6-8 meals per day).
Built like the football player from hell with an outfit to match, Juggernaut is one beast of a bad guy with one serious super villain body. Juggernaut’s claim to fame is being a villain that’s hard to stop…literally!
If he’s rushing you, GET OUT OF THE WAY!
If I were in charge of drafting for any football team in the NFL, this guy would be my number one pick! Though not as strong as the Hulk, the Juggernaut has explosive, raw power, which makes many superheroes have a hard time fighting him.
Body-Type: H-U-G-E! A super-sized mesomorph. Extremely strong and powerful neck and trapezius muscles.
How to Build a Juggernaut Body: Powerlifter style training coupled with a clean macro, bulking diet. Getting this many calories may be tough so similar to the Hulk, break up those nutrients into 5-7 meals throughout the day.
Okay, so he’s not the most handsome hero around, but that rocky face kinda grows on you after a bit. The Thing is the strong arm of the Fantastic Four. His raw strength and power are legendary. I wonder who’s stronger between him and the Juggernaut? That would be a good match-up, I think.
Body-Type: Rock Solid, bulky. Hard to tell exactly which body type The Thing has, guess we’d have to quarry under that freakin’ stone stacked over his muscles in order to find out.
How to Build a Thing Body: A combination of moderately heavy to heavy weight training 4-5 times a week. Get plenty of protein, too! (1-1.5 grams per pound of bodyweight.)
THE WIRY/RIPPED HEROES
Web-slinging through the city between meals makes Spidey a bit of a hard-gainer, in order to grow bigger and stronger would take a massive amount of calories, but Mary Jane seems to like his ripped abs and wiry frame just fine, so I’m sure he’s okay the way he is. Spidey may be wiry but don’t let his body fool you. Pound-for-pound, he’s about as strong as they come.
Body-Type: Wiry, incredibly ripped, ectomorph.
How to Build a Spidey Body: Loads of bodyweight exercises. Spiderman backflipping, tumbling, and supporting himself on Spiderwebs gives him a gymnast’s body with a bit of superhero “OOMPH.” Gymnastic rings my be a good way to get started. CrossFit anyone?
Wolvie is hands down my personal favorite from the Marvel Comic Universe. Wolverine is the rebellious heart of the X-men. He’s a smaller, explosively powerful, and vicious superhero with a bad-ass demeanor to match. Being as explosive as he is gives him the ability to take on much larger opponents and actually win! He’s not much of a weightlifter, but one of those naturally cut, naturally strong guys.
Body-type: Borders on wiry and brawny (if that’s possible), mesomorph
How to build a Wolverine Body: You could embrace your inner animal and go hunting for creatures to eat using your bare hands. Or you could practice functional exercises: truck tire flipping, tree chopping, chain-pulling, or maybe even wrestling, would be great ways to build Wolverine-type, functional muscle. Your diet will have a lot of lean meat, not much in the way of breads or complex carbs, though.
Though, he may not have the super-est (is that a word?) of super powers, Batman trains like nobody’s business. He has the timing, reflexes and fighting skills of an elite athlete. Ninja training with the League of Shadows really goes a long way. Batman is the definition of a disciplined lifestyle. Being able to manage a business empire, moonlight as the caped crusader, while maintaining a social life is proof of that. His discipline begins in the gym it…begins with his training.
Body Type: Peak athletic physique. Strong and lean. A Mesomorph.
How To Build a Dark Knight Body: A well-rounded workout regimen that consists of weight training, bodyweight exercises like push ups, pull-ups, and L-seats. Though you may not have a butler who can prepare your meals, your diet has to be high in protein (starting to see a pattern here?), moderate carbs, and low sugar. Be disciplined. Be consistent.
THE BRAWNY HEROS & VILLAINS
One of Batman’s most feared rivals (the “Bane” of Batman’s existence? See what I did there?)
Physically, he is everything Batman is and then some. If you take Batman’s physique and add about 30-40 pounds of mass…you get Bane. He’s constantly on some kind of “juice” which is makes him not feel any freakin’ pain. Hmm… Bane really seems like the type of villain who would go to the gym quite often and just not say a whole lot. He’d focus, workout, and keep to himself (between killings, anyway). I guess that probably comes form having spent a bit of time in the pen. Old jail habits die hard, I suppose.
Body-type: A beefed up mesomorph. Two words: Bad-ass
How to build a Bane body: Do everything that Batman does with more weight, more intensity, and maybe a touch of creatine monohydrate. Employ a crazed, sickening, super-villain-like focus and work ethic.
A God of a superhero with a god-like body. Thor is one of the strongest members of the Avenger crew. Thor has very few heroes that can match his strength. Carrying around a hammer that weighs a mega-ton all day might have something to do with that.
Body-type: Brawny, lean, big, strong arms. Endomorph.
How to build a Thor body: Okay, so maybe you don’t have a hammer that weighs a mega-ton, so you’ll have to settle for super heavy dumbbells instead. There are variety of exercises that can help you get Thor-lean. Incline dumbbell press, dumbbell curls, lunges, triceps kickbacks…the list goes on and on. Yep, you guessed it. Keep your protein levels high.
Though I can’t say he’s one of my favorite super heroes, he is a super hero with a super physique. Captain America is literally a juiced up soldier whose abilities go above and beyond that of a normal human.
Body-type: Peak fitness, strong mesomorph. Nice V taper from the deltoids to the waist. Guess that’s what happens when you’re constantly throwing a heavy-ass shield.
How To Build a body like the Captain: Military Style Training: Regular PT (physical training) including mid to long-distance running, moderately heavy weight training, boxing heavy bag work.
THE SCRAWNY HERO
Umm…what can I say, he’s a semi-athletic, but average guy in superhero garb. Batman showed his some cool fighting techniques so he’s probably better at fighting than most. Robin’s physique is regular; he has some semblance of muscle…but he’s thin.
Body-type: A slightly scrawny, endomorph (sorry to all you Robin fans out there). Though Robin may be a tad scrawny, in order to keep up with somebody like Batman means you have to be fit in some kind of way. Robin has great cardio! I guess you have to if you’re running errands for the Dark Knight.
How to build a Robin Body: Just run alot. A normal diet will do just fine. But at the next Justice League meeting you’ll probably have to wait in the hall until the “real” heroes are done talking.
Yes, I know this isn’t an exhaustive list, because the superhero/supervillain universe is ginormous! Your choice doesn’t have to be a superhero body from this list. You can choose anybody!
THE OVERWEIGHT VILLAIN
The Blob is massive in every sense of the word, it’s just not muscle. Trade in those striations, cuts and veins, for rolls, lumps and cellulite and you’ve got the Blob. His sheer size makes him a super-villain to be reckoned with. His diet however is a force for his heart and arteries to be reckoned with.
Body-type: Endomorph. Morbidly obese
How to get a Blob body: Do you seriously want to do that? Okay, well I think sitting on your couch for ten hours a day, eating ice cream, candy bars, and very little protein will get you there in a hurry. I don’t recommend this lifestyle, though, the stress on your body and organs could be fatal.
These are just some examples of super-heroes and villains. Which type of body do you have? Are you satisfied with your body, if not, what superhero would you like to look like? Please leave your comments in the section below.
Thanks for reading!
Train hard and build a better physique,