Paul Mescal may have transformed into a muscular warrior for his role in new Hollywood blockbuster Gladiator 2, but building a physique like his doesn’t happen overnight.
Whether you’re inspired by his gladiatorial transformation or simply want to build lean, defined muscle, we’ve written this blog to share the secrets to getting in shape fit for a rendezvous in the Colosseum.
- The Best Exercises for Building Muscle
To get a body like Paul Mescal in Gladiator 2, focus on compound movements—exercises that engage large muscle groups. These exercises lay the foundation for strength and muscle growth. A well-structured split routine is key, with three to five days of training in the gym each week.
If we are going to the gym 3 times a week for example, we could look at doing a solely push session one day, followed by a pull session another day and finish off with a legs day. Or we could do one day back and shoulders, one day chest and arms and one day legs.
Legs:
Squats, lunges, leg presses, and deadlifts are crucial for leg development—never skip leg day!
Back:
Chin-ups, seated rows, and pulldowns will give your back the width and thickness needed to build a powerful frame.
Chest:
Bench press and dumbbell chest presses are staples for chest development, with cable flies for shaping and definition.
Arms:
Bicep curls and triceps dips help define and strengthen your arms.
Shoulders:
Seated shoulder presses and lateral raises build the deltoids, giving you broad, sculpted shoulders.
- Rules for Muscle Gain: Sets, Reps, and Tempo
For optimal muscle growth, focus on 3-4 sets of 8-12 reps per exercise. While heavier weights can help, they must be used with control and proper form.
Tempo plays a critical role in muscle building, emphasising slow, controlled movements to target specific muscle groups more effectively. For example, when squatting, follow a 3-1-1-0 tempo—lower for 3 seconds, hold for 1 second, then explode up for 1 second.
- Is Heavier Weight Always Better?
Lifting heavier weights can help build muscle, but it’s not the only factor. The key is lifting a weight that challenges you within your desired rep range while maintaining strict form. Focus on a controlled tempo and quality of movement, not just the amount of weight you’re lifting. Over time, this approach yields better results and reduces the risk of injury.
- Rest and Recovery: Don’t Skip Your Rest Days
While pushing your limits is essential for growth, adequate recovery is just as important. Training 4-5 days per week allows for muscle growth while providing the necessary rest. Adequate sleep—6 to 8 hours a night—is critical for muscle repair and overall recovery. Avoid excessive stress outside the gym, as it can hinder your progress.
- Nutrition: Fueling Your Body for Growth
To build muscle like Paul Mescal, a well-balanced diet is essential. Focus on a calorie surplus of 250-500 calories above your maintenance level, prioritising clean, nutrient-dense foods.
- Protein: Aim for 1-1.25 grams of protein per pound of body weight to support muscle repair and growth.
- Carbs: On training days, consume around 2 grams of carbs per pound of body weight to fuel your workouts and aid recovery.
- Fats: Healthy fats should make up the remainder of your caloric intake, roughly 15-30% of your total calories.
While some indulgence is okay (we all need a cheat meal now and then), avoid excessive processed foods and focus on nutrient-dense meals to see the best results.
- Lifestyle: Recovery and Consistency
Beyond training and nutrition, other lifestyle elements are crucial. Consistent progress over time is key to building muscle. Take progress photos to track your changes and stay motivated. Regular recovery is essential—stress management and sleep are the foundation of muscle growth.
- How Long Does It Take to Build Significant Muscle?
Building muscle is a slow, consistent process. While fat loss can show quick results, muscle gain takes time. Expect noticeable changes in 6-12 weeks, but significant muscle development will take several months to achieve. Consistency is your greatest ally.
- Balancing Vices: Moderation is Key
Paul Mescal’s journey to muscle-building will have surely involved making tough lifestyle choices. While you can still enjoy the occasional indulgence, the key to success lies in moderation.Opt for healthier alternatives when possible and minimize excess alcohol and processed foods to optimize muscle-building results.
Conclusion:
Building muscle like Paul Mescal in Gladiator 2 requires a balanced approach that includes a structured workout plan, proper nutrition, and ample recovery. With dedication, focus, and consistency, anyone can build a strong, lean physique. Follow these expert tips, and you’ll be on your way to achieving your fitness goals and maybe even channeling your inner gladiator.
