Release the lock then slowly lower the platform towards you by bending your knees. Sit on the machine, following its instructions to position yourself correctly and safely. Lower down until both knees are bent at 90° before pushing back off your front foot to return to the start position. Take a big step forward but keep your knee over your front foot and not beyond it. Point your elbows behind you to retract your shoulder blades and keep your back upright and core braced throughout.

Stand tall with a barbell resting on the back of your shoulders. Squat down until your thighs are at least parallel to the floor. Your feet should be just wider than shoulder-width apart with your toes pointing outwards slightly. 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. The aim each day was about 2g protein per kilo of bodyweight.” Captain America’s Workout For Heroic Legsīuild a mighty lower body with the leg routine Evans used to get in shape for Captain America: The First Avenger. I also had him take BCAAs throughout the day to reduce muscle tissue breakdown and encourage growth. “We relied on low-carb protein shakes in between meals and snacks such as fruit and nuts. “The biggest challenge for Chris was eating enough to put on muscle but avoid storing any excess energy as fat,” says Waterson. 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. 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. Legs never hurt just for a day afterwards – it always lasts into the week. “Because if you are doing it properly it is the most painful session there is. “But then who loves training legs?” says Waterson. The transformation didn’t come easy – Evans especially hated leg training. 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.’ He understood the importance of a balanced physique. “These guys are always amazed when I point out that they have muscles on the backs of their bodies too. “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.

Muscle and fitness hero workout