The new Spider Man 2 film has launched and we take a look at Andrew Garfields journey to achieve the lean strength required by the role of Spider Man.
Andrew Garfield is reported to have consumed a shed load of protein shakes and around 5,000 calories per day in order to build muscle and keep up with the training for Spider Man 2. Garfield has quite a lean physique and during filming of Spider Man 2, his body fat was measured at 7%. Due to the low body fat percentage, the calories which Garfield consumed came in the form of immediate sources of energy to avoid his body using muscle for energy. Immediate sources of energy can be obtained from foods like vegetables, fish and simple lean meats. Garfield packed in his 5, 000 calorie target by consuming five meals throughout the day.
If you would like to achieve lean muscle growth, try Bodybuilding Warehouse Performance Diet Whey V2.
Each training session would start with around 10 minutes of stretching to get the muscles warmed up and a further 10 minutes of assisted stretching. Garfield has been quoted as saying "lifting weights is not something that I would call fun." Therefore, the biggest challenge for Garfield's trainer was to keep sessions entertaining and high energy. When it came to cardio, he opted for Garfields favourite sport of basketball to get the cardio vascular system working. There would be around an hour of high intensity basketball style cardio followed by an hour of heavy weight training. Basketball style training consists of offensive and defensive drills with pyramid sprints. To perform pyramid sprints, sprint for 15 seconds and then jog for 15 seconds. Sprint for 30 seconds and then jog for 30 seconds, working your way up to a 90 second sprint and back down again to a 15 second sprint.
The physique required for the Spider Man role isn't the usual bodybuilder type. The goal was to achieve functional, lean muscle growth and the weight training took the form of Olympic lifting. They used both dumbbells and barbells and used a two for one split for the movements. Garfield would do say two chest exercises followed by one back exercise.
To read more about making lean gains, click here.