So you want to be Superman… or at least look like him anyway.
Contrary to common belief, building a superhero physique is not as far off as you’d think. Below we outline the 7 steps you need to portray your rock hard superhero body.
Table of Contents
- Building the Superhero Physique
- 1. Utilize Compound Movements
- 2. Work in the Correct Rep Range
- 3. Constantly Challenge Your Muscles with Progressive Overload
- 4. Get Quality Supplements
- 5. Eat to Support Muscle Gain
- 6. Work in Phases
- 7. Build Rest and Recovery into Your Program
- How is this Different from the Warrior Physique?
- You Can Build a Superhero Physique
- How to Get a Superhero Body the Easy Way
Building the Superhero Physique
Superhero bodies are built just like any other physique: with discipline and intention. Being deliberate about how you train and eat will aid you in building any physique you want.
Here we outline the steps you need to look like your childhood hero:
1. Utilize Compound Movements
Compound movements are exercises that utilize more than one muscle group. To accelerate progress and minimize the hours spent in the gym, you must use compound movements to create efficient workouts.
The compound movements include:
- Bench Press
…but these are not the only movements you should be using in your workouts. These three create a strong base to begin your training program, but you must add in complementary and secondary movements that are still taxing multiple areas.
After performing your main lift, add in 5-7 secondary compound movements such as pull ups, bent over rows, hanging leg raises, leg press, etc.
2. Work in the Correct Rep Range
To build muscle mass you must lift heavy loads for increased volume. Completing sets of 1-2 reps won’t stimulate the muscle enough to promote growth (though it can increase strength), likewise sets above the 10 rep range generally are not heavy enough to break down the muscle tissue.
In order to break down muscle tissue, promote strength building, and gain muscle mass you should be performing sets of 4-8 reps as heavy as you can while maintaining proper form. A great way to do this is using the Reverse Pyramid Training technique.
After performing your warm-up sets, Reverse Pyramid Training (RPT) calls for one set at the heaviest weight you can handle, followed by 2 sets at 10% less weight. The idea behind RPT is that your muscles are fresh for the heavy set and you’ll be able to put more on the bar than if you were trying to progressively lift heavier over 3-5 sets. Start with the heavy set, maximize muscle potential, and then overload the muscle group with the 2 successive drop sets.
Here’s an example progression:
- Set #1: 100 lbs x 4-6 reps
- Set #2: 90 lbs x 6-8 reps
- Set #3: 80 lbs x 8-10 reps
3. Constantly Challenge Your Muscles with Progressive Overload
Muscles adapt quickly to a given stimulus. Because of this, each week you repeat a lift, aim to go 5-10 lbs heavier than the week before. If you are bench pressing 135 lb for a set of 8 during week 1, and are able to get all 8 reps with proper form, then the goal for week 2 should be 140 lbs or 145 lbs.
This concept of adding a small amount of weight each week is referred to as progressive overload. The increase in weight is just enough stimulus to keep the muscle progressing forward, increasing to your overall strength and size without causing too much damage to the tissue resulting in injury.
4. Get Quality Supplements
The amount of lifting and loading placed on the body to obtain a superhero physique will require quality supplements. At the very least we recommend a quality protein powder and creatine supplement.
When it comes down to it superheroes are made from protein. This macronutrient is the building block of muscle tissue. To enhance muscle growth you have to increase your protein intake.
Currently, the protein powder that we gets our highest recommendation is Optimum Nutrition Gold Standard 100% Whey. Click the button below to check the current price of this extremely high-quality protein.
Along with this we recommend taking creatine. Creatine is used by the body to shuttle energy to muscle cells. By supplementing with creatine, you’ll be able to recover from sets quicker and lift heavier for longer.
Right now, Optimum Nutrition Micronized Creatine is the creatine supplement that we recommend. It’s very high quality and comes from the well-trusted ON brand.
5. Eat to Support Muscle Gain
As we stated earlier, muscle tissue is built from protein. When training you should increase protein intake, along with fat and carbohydrate consumption since these will be your primary energy sources. Aim to maintain a balanced diet with 50-55% of your calories coming from carbohydrate sources, 20-25% from protein, and 10-15% from healthy fats.
The number of calories you will need depends on the phase of training you are in. We discuss this concept next.
6. Work in Phases
Building a superhero physique does not happen overnight. To obtain this body type will take months of work and can be broken down into different phases.
The primary phase will be a muscle building phase. This is done by using the rep schema we have lined out in conjunction with eating a slight excess of calories. To build muscle, the body needs extra nutrients.
After spending 6-8 weeks in the building phase, we can then cut back on calories to create a slight calorie deficit and begin a cutting phase. During this cutting phase you will maintain the training regimen, but the calorie deficit will allow you to start burning away any excess body fat.
By creating training phases you’ll be able to tackle one main goal at a time and build the superhero physique faster than most.
7. Build Rest and Recovery into Your Program
Superheroes have down time, and you should too. Progressive overload, and Reverse Pyramid Training will help break down muscle tissue and stimulate growth, but the muscles must have time to rebuild to become bigger and stronger.
The best way to build in recovery is by maintaining a split training schedule.
Here’s a good example:
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest
- Day 4: Upper Body
- Day 5: Lower Body
- Day 6: Rest (Optional Ab Work)
- Day 7: Rest
On training days 1 and 3 focus on upper body- shoulder, chest, upper back- while training days 2 and 4 are primarily lower body- quads, hamstrings, glute- mix in a light training day comprised of low intensity cardio like swimming, and rest the remaining days of the week.
How is this Different from the Warrior Physique?
Another popular physique category is called the warrior physique. The primary traits of this physique include:
- Noticeable definition in abdominal muscles
- Denser, stronger muscles all over
- Hard biceps and triceps
- Smaller waist and hips
This contrasts with the superhero physique since the SP is noticeably bigger and fuller and sacrifices a little bit of definition for thicker and more powerful muscle proportions in the upper and lower body.
You Can Build a Superhero Physique
Becoming a superhero may be a daunting task but looking like one shouldn’t. It’s really all about effective training matched with a consistent diet over time that will help you grow lean muscle tissue that really sculpts your appearance.
Use these 7 steps to build your superhero physique today and become the man of steel she’s been dreaming about.
How to Get a Superhero Body the Easy Way
So I just gave you a step-by-step approach to building a superhero body like you might find from Captain America or Thor, but the devil is in the details.
See, in order for you to REALLY get the body you want, you need to:
- Analyze and pick a set of exercises specific to your body
- Form a weekly workout schedule
- Learn about workout autoregulation so you keep making good progress
- Calculate your custom calories and macro nutrients strategically to build muscle and lose body fat
- Plan your meals on a weekly or even daily basis
- Learn how to properly track all your meals
- Learn how to track your progress with a combination of weight and limb measurements
It’s a lot!
But what if I told you there’s a much easier way to build a superhero body using a done-for-you system that’s all in one place?
It’s called the Superhero Bulking Program.
It’s a complete system designed to transform your body into something powerful and massive without:
- Packing 5-6 tiny meals every single day in stupid tupperware containers
- Spending 2+ hours in the gym 5-6 days per week
- Eating bland, tasteless food you don’t even like
Sound too good to be true? I used to think so too until I discovered the Kinobody Superhero Bulking Program. If you want to learn more, you can check out our very detailed review of this superhero workout program so you can find out if it’s actually just a big scam.