how do i get this build???

smokie78

hey im mid twenties, 5foot eleven, 11.5 stone, 13% body fat i dont have a bad build at moment but i really would love to know brad pitts diet /training programme so i can get CLOSE to this pic, i dont expect to get exactly that build as i know he has personal trainers/dieticians yadda yadda....i would just love to know what exactly i should be eating and what exactly i should be doing in the gym im trying to find out this info for last 4 years!!??? please help??

Pj!

Use google!



It was not until appearing in Fight Club nine years later in 1999 that people really took attention to Pitt’s physique. He’d clearly trained and dieted hard in preparation for this one. After Fight Club was released Pitt became the envy of many men. His tight body was coveted, and many people sought a workout that would produce similar results. However, contrary to what most people thought, Pitt was actually at his lightest, weighing in at only 150-155 pounds, with body fat around 5-6%. It has been well documented that Pitt had an extremely regimented routine for the months before filming began. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover, similar to the kind of routine a professional bodybuilder would do. Finally, at the end of the week, he finished off with a good cardio workout. This put his body into fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiselled and ripped look.

Here are the exercises that made up his Fight Club workout.

3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.

Monday - Chest

· 25 pushups

· Nautilus chest press

· Nautilus incline press

· Pec deck machine (chest fly)

Tuesday - Back

· 5 pullups

· Seated rows

· Lat pulldowns

· T-bar rows

Wednesday - Shoulders

· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)

· Lateral raises

· Front raises

Thursday - Biceps/Triceps

· Nautilus curl machine

· EZ cable curls

· Hammer curls

· Tricep pushdowns

Friday - Cardio

Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday – Rest

smokie78

yeah i should say again im trying to find out the real programme he did for last 4 years...i came across that page u sent me before...i think its bull****....according to that he did no core work at all??? its bull.....

g'em

So you found a program on the intarweb that claims it's the one Brad Pitt used to train for Fight Club but you called bullsh!t on it. So now you're asking other random people for information for the real program. And on the intarweb again. mkay.

Brad Pitt trained for 9 days a week using a Bosu Ball and 5lb DBs to look like that. FACT.

I'm jesting of course, I just think the premise of your request is funny. Seriously though, that physique is mostly attainable through diet and good lighting. The absence of "core work" from the training plan above is a moot point, as he doesn't have muscular abs, he has a skinny tummy, again achieved by diet. The training plan does however have an over-reliance on chest, shoulder and arm work which would suggest that it is, indeed, the program used my Mr. Pitt to get the "Fight Club" look.

smokie78

haha ok thanks for the help but i disagree with ur 'skinny belly' point, he defo has a muscular stomach and serious abs...i have a skinny belly too, but doesnt look like that!!!! my diet is very good too....thanks for ur points tho!!

walt0r

What the hell is goin' on tonight, lads? Trolls everywhere. You can't seriously wanna look that anorexic...Brad has looked better, like in Troy

smokie78

ok so his diet and traing programme for troy then.....anything!!!!

smokie78

hey i just found this....so ive answered my own questions...thanks for all the help.....still looking for diet tho!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Brad Pitt had seven months before Troy started filming to get into shape. During the shoot he maintained his physical appearance because the scenes weren’t shot chronologically. Pitt maintains that his workout for Troy was the most aggressive he had ever done. Through interviews and rumors on set we get some hints of Pitt’s workout. The rest we can reverse engineer.

To start, Brad’s character for Troy, Achilles, was well built but not overly muscular. He is not built like a bodybuilder. The key here is proportion. Many amateur bodybuilders and weightlifters have big arms and chests and small shoulders and backs. The problem exists because everyone feels the need to be a big shot on the bench press or impress the ladies with bicep curls. Look at some stills from Troy; Brad has very developed shoulders and an excellent back. His chest is built, but is in proportion. Also, you can notice that his upper chest is especially built, rather than the lower part that bench pressing emphasizes. Also, his legs are not overly muscular at all. In addition to his muscular development, Brad has very low body fat. Without low body fat, all his added muscle would look make him look bulky and slow.

Since Brad had seven month to get into shape for Troy, our workout will be over a seven month period. We will have a two step approach, as trying to get your body fat levels low to quickly would make it difficult to put on muscle. (note that if you have a lot of muscle you could skip to the second phase) The first step of our approach is a four month bulking phase but not in the traditional sense. We will completely avoid things like squats, deadlifts, and bench press. These will add mass in all the wrong places if you are going for Pitt’s look. Instead, we will focus on bulking up the upper and middle back, the shoulders (especially the read deltoid, because it is necessary for superlative shoulders and because it is underdeveloped in most people), and the upper chest. Only moderate amounts of cardio will be performed in step one, and this is only to get you ready for step 2.

The second step will be a three month cutting phase with an emphasis on getting a “hard” physique. I say “hard” rather than ripped because there is a difference. We are not necessarily concerned with how ripped you can get, or how many striations (or cuts) your chest can have. Instead, we want your muscle to simply be hard. The problem with many bodybuilding approaches is that, while size is indeed added quickly, muscular density actually decreases. This is because the number of muscle fibers stays relatively the same while there is more “fluid” in the muscle. Thus, as the muscle gets larger the resting tension or firmness decreases. We want to actually add density in the second step, and to do this we will choose exercises that will build the muscle fibers themselves and not the fluid around them, and we will also choose exercises that will increase capillary density. Capillary density is achieved through high rep bodyweight exercises. Think sets of pushups not endless curls with 5 pound dumbbells. Workouts with successive bodyweight exercises with little rest in between will also help you lose bodyfat, as they are similar to interval training workouts in the effect on your body. In addition to these pseudo interval workouts, you will also be doing pure running interval workouts. (While we usually don’t care what type of exercise you do for intervals, here you have to do running because the associated muscular development will give you the lower body similar to Pitt’s) Don’t fear losing muscle mass with all these intervals; Olympic sprinters do tons of interval training (otherwise known as a series of sprints) and their physiques aren’t exactly weak. Just one last point: the mechanics behind the second step might be confusing at first, but really what we are doing is avoiding the middle range of reps. We use low reps to work out the muscle fiber itself to gain strength and hardness, and we use high reps to gain the capillary density. The midrange of reps is ignored because we don’t want useless bulk or a pumped up look.

Enough said; let’s get to the workout, which we have broken down into two phases:

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs

3 sets x 10 reps Inclined Dumbbell Press

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

2 sets x 8 reps skull crushers



Day 2: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)

30 minutes running at moderate pace.

Day 7: Rest



Phase 2: Cutting (“hardening”)

Day 1: Shoulders/Upper Chest

2 sets x 6 reps Military Press

2 sets x 8 reps Arnold Press

2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 2:

Part 1:

Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 3:

Part 1:

30 minutes running at a moderate pace.

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 4: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 5: Cardio

1 hour of running at a moderate pace

Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.

Day 7: Rest

Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.

davyjose

You've been given a training program already, which looks to me consistent with his physique, i.e. high reps. If you want to throw in some core work, be my guest but at the end of the day knwoing his exact workout won't get you to where you want to be - working hard will.
I would say brad was on a calorie restrictive diet (approx 2000 - 2500 kcals a day) and I would say he kept his carb intake at a premium. This is all just a guess. He is also, I would say, ectomorphic, which basically (among other things) means he has fewer than average fat cells.

But regardless of whether or not you like how he looks, it was achieved with hard work, and whatever his workout was, hard work is a million times more important, so my advice would be not to get bogged down with his exact regime and JFL.

For the record I thought he looked better in troy too, in which he used a completely different program. I think I remember reading somewhere it was high cals, high weights/low reps

smokie78

thanks lads this is all great stuff, hard work and dedication seems to be key, time to take my finger out....im ecto also and lucky i can usually eat what i want and no consequences, not gonna last tho....listen thanks a million!!!!

awesom-o

Whatever happened to doing legs?

Those routines suck like a vampire coming off a diet.

OP - I would highly recommend not doing any routine that doesn't have leg exercises.

rubadub

smokie78 wrote: »

We will completely avoid things like squats, deadlifts, and bench press.

Yep, the golden rules of any good training plan

I wonder if there are any real interviews with actors discussing training methods, rather than advertised sites putting up a workout and lashing some handsome lads name on it. There was a utube video of the 300 guys posted a while ago.

Laslo

awesom-o wrote: »

Whatever happened to doing legs?

Those routines suck like a vampire coming off a diet.

OP - I would highly recommend not doing any routine that doesn't have leg exercises.

Totally agree here. It's possible to get cut-up and appear in good shape when you're wearing a Trojan dress like Brad (or submerged to your waist like Peter Andre) and nobody can see your chicken legs - but if you want to look good in front of the missus when you're in your boxers, then make sure you train your legs at least once a week! It's also important if you want to avoid injuring yourself when you're doing you upper body. Strong legs are required for balance and to help support the rest of the body when lifting weights with your arms!

rubadub

Laslo wrote: »

like Peter Andre)

His fake tits also help!