In the Batman movie, the protagonist trained not only on the screen, but also in real life. Ben Affleck needed to match the image from the movie. To do this, he was given a special training course. It is mainly aimed at increasing muscle mass. Before the movie, Ben was a simple man. Also training in the style of Batman touched Christian Bale, since he played in this film.
Superhero Training
According to the plot of the work, the main character constantly trained. Batman resists evil, and for this you need to be in good physical shape. Since the enemy can be stronger and faster if you do not play sports. Batman's training includes:
- Squats The hero performed 20 repetitions with ten sets.
- Punches. The character did 40 strokes per 1 limb.
- Lunges with a jump. A person performs 10 repetitions.
- Push ups. Batman did 10 sets of 10 times.
- Leg lift. This exercise pumps your abs. For this, the character did 10 lifts of 10 sets.
According to the plot of the film, the hero went in for sports 3-4 times a week. Batman's training kept him physically fit. He did not use free weight exercises. The character improved his stamina.
Affleck and training for Batman
When the actor signed a contract with the creator of the work, his weight was 100 kilograms. Half the mass was muscle. Therefore, the task of the headquarters of the trainers was facilitated. It was necessary to make sure that the muscle mass remained, and the fat was burned. In preparation for the film, Ben Affleck trained according to the following system:
- The first day - pumping of the pectoral muscles and triceps. The guy performed a bench press with dumbbells. 3 sets in 6 reps. Hand Reduction with Butterfly. He did 3 sets of 6 times. Classical exercises on uneven bars. Affleck did 2 sets of 6 times. Push-ups from the bench with a reverse grip. The actor will perform 3 sets of 8 repetitions.
- The second day was devoted to cardio training. “Batman” Ben Affleck ran for 40 minutes.
- The third lesson worked out the muscles of the back and biceps. To do this, the actor did the pull of the upper block with 4 sets and six repetitions. He will also perform the “Yats” thrust in 3 sets of 6 times. His training included barbells with three sets and six reps.
- The fourth day is cardio.
- Fifth training - legs and muscles of the deltas. The actor performed an army bench press with 4 reps and 6 sets. Also lifted dumbbells to the sides. He did 3 sets 6 times. Deadlift was done with 4 sets of six reps. In addition, he fulfilled the bar to failure.
And also Affleck kept to a diet. Without proper nutrition, training for the Batman would not allow you to lose weight. Ben worked hard for 6 months. By the time of filming, he had already found the perfect figure for his role.
Christian Bale's preparation for Batman
At the time of the film test, his weight was 55 kg with an increase of 190 cm. For six months, Bail needed to build muscle to fit the role. To do this, he carefully monitored his diet. His diet contained 2,500 calories and 150 grams of protein. The guy managed to gain 30 kg in 6 months. Christian Bale training for the movie "Batman":
- Cardio. The actor was constantly running, because he liked to drink beer. Cardio training helped him cope with a hangover.
- On the first day, he performed a superset. It included classic pull-ups and cable pulls as a warm-up. After that, the actor performed the pulling of the bar 4 sets of 10 times. Also in his program was the pull of the neck to the chest. He did 4 sets of 10 times.
- The second training session for Batman included sprint and squat.
- The third lesson included raising hands, bench press, push-ups. He did all the exercises without respite.
Christian devoted the fourth day to rest. All other days of training, he repeated his program. This complex activates the work of all muscles. That is why the actor managed to gain 30 kilograms in such a short period of time.
Conclusion
A set of exercises for the actors was selected by specialists. Thanks to the knowledge of the trainers, Affleck and Bale managed to achieve their goals. However, they may suit the common man. Since these programs use basic exercises that activate the work of all the muscles of the body.
Some workouts in the gym are not able to build weight. To do this, you must follow proper nutrition. To increase weight in six months, a person should eat 1 time in three hours. You should visit the gym almost every day. Only in this case, Batman’s training will be effective. Also, a person needs to take into account his body type.