If there's one superhero that embodies the modern day quintessential superhero, it has to be Deadpool.
A childish sense of humour, cleverness and no fear of anyone, Deadpool is easily among the most beloved superheroes, although he likes to call himself a mercenary.
Ryan Reynolds has been the perfect person to play the part as he embodies the quirky characteristics of Deadpool. The perfect portrayal of the role aside, what's equally impressive is the physique that Ryan has built for the part.
A lean, muscular and an athletic physique! This is something every guy wishes to achieve. A physique that does not make them look like mass monsters, and at the same time, have girls drooling over them once they take the shirt off.
Here's what you must do to try and build a lean muscular physique like Deadpool:1. Drop Your Body Fat
One major mistake that most guys do and even desi gym trainers wrongly preach is, starting to work on bulking no matter what your body composition is.
Some idiots even go to the extent of saying that bulk first, as it is easier to cut later.
No, it is not.A Couple Of Things Here:
a. At a higher body fat, you will gain more fat: The sweet spot to work on a lean bulk is between 8 to 15% body fat. If you are above this, there is a good chance, you will gain more body fat.
b. Fat cells do not die off: As you become fatter the number of fat cells in your body will increase. More fat cells mean it is comparatively easier for you to gain body fat or weight in future.
So, always do a cut first until you are around 8-10%. If you end up looking skinny, that is okay. It is temporary.2. Start Eating In A Small Caloric Surplus
Once you are at lower body fat, start eating more calories than your maintenance calories to increase your weight. And yes, you have to do this very conservatively. It is not a contest of getting as fat as possible in the shortest amount of time.
Aim to gain no more than 1 to 1.5 kilo per month. Which means a surplus of around 200 kcals per day! Ensure you are consuming at least 1.8 grams of protein per kilo of body weight.3. Do More Of Compound Movements
Lift multi-joint movements so that you can get stronger and pack more muscle. Do not waste all your time in the gym doing 100 sets of bicep curls. The more compound movements you pick, the more muscles you work on, increasing the opportunity to grow muscle.
And do not do the conventional one body part a day training. Research shows that even when doing the same number of weekly sets, those who trained one muscle 2x per week grew more muscle. Do not be a knob.
© Imgur4. Do This Ab Circuit 3x A Week
The one thing that stands out in Ryan's physique in 'Deadpool' is his abs. As abs are a smaller muscle group, they recover faster meaning you can train them more frequently.
The primary function of your abs is spinal flexion. The two basic movements which do it is ab crunches and leg raises. Do 3-4 supersets of 12-15 reps of these exercises every alternate day to build muscle and have your abs popping.
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at firstname.lastname@example.org and follow him on Instagram.