Get Jacked Like Jonathan Majors in Creed III and Other Big Actors!

Jonathan Majors is a fantastic actor first, and an Adonis of a man second. His pecs are truly blinding. From Creed III to his upcoming film Magazine Dreams, to...well...just anything he seems to exist in, here are the honest things he did, and majority of any A-list actor does, to put on so much muscle so fast and get lean n' mean for these roles on the screen. Follow these simple protocols and you'll be on your way to looking just like them:

1) Train intensely with moderate to high volume most days of the week with the crux of your work coming from big, compound movements (i.e. squats, presses, deadlifts, rows, etc).

2) Train 1-2x/day, around an hour (give or take), possibly close to two, per session.

3) Eat a lot. Wholesome, natural foods, lots of protein, and clean energy sources. This is to bulk/pack muscle. A cutting phase must follow to shed the fat and reveal what you built.

4) Have a dedicated schedule where you can allot ample time to unblinkingly prioritize training, recovery, eating right, and sleep.

5) Have a highly dedicated team of trainers, nutritionists, and anyone else involved in your ambition on payroll to fully support you and give you absolutely everything you need at the highest professional level to stay accountable and on perfect track.

6) Take steroids or hormonal supplementation to pack on extra muscle unnaturally fast.

Sound insane? Good. That means you are not. Because you're right.

To be clear, I can't say for a fact if Jonathan is on anything. And if he's not, all the more power to him, because what he's done is exceptional. Honestly, I felt he'd be a good figure to use because he's super popular right now and looks like a freaking beast. He is really just an example for the overall point here: that transparency is king, and without a doubt, a vast amount of the action stars and Marvel gods we aspire to look like often have an unspoken, and sometimes quite obvious, helper along the way.

Make no mistake, these actors deserve huge respect. They are incredibly disciplined, work their asses off, and would undoubtedly still make excellent progress with the programs they follow. They also, especially Jonathan, had already established amazing physiques for themselves through years of hard work and dedication. Having said that, what these professionals must do with the tight deadlines they are given IS often unnatural, and if you actually think that Mark Wahlberg is putting on 40lbs of muscle in 7 weeks for his movie Pain & Gain, as quoted, you'll be very happy to know that that's cartoonishly wrong- because that means you won't be setting yourself up to be depressed from disappointment, unhealthy comparisons, and straight up false expectations. And for what it's worth, I have no issue with the use of PEDs as a concept. It's a personal choice, and in these actors' cases, a serious business decision. Let's be real, I want my Thors jacked to the gills like you do, and honestly it's what Asgard deserves. However, I do take issue with openly lying about using them when asked directly, sensationalizing the results they cause for marketing (cough cough Mark Wahlberg), and the overt misleading of the public, in an already too-often-misleading industry known as health & fitness.

The truth is, though- the protocols pointed out above do outline the very achievable things you do need to focus on to sculpt a great physique. Now, you won't look like Jonathan Majors, because only one person in the world can. But you will be on your way to looking like the most jacked version of you possible. Here are the fundamental takeaways to take to heart:

You need to train hard, at sufficiently moderate to high volumes (seen as total sets per muscle group per week), with movements comprised primarily of the big compound exercises (they recruit the most muscles and move the heaviest loads = causes the greatest growth). NIH publication below for those interested.

You need to eat to grow (unless a true newbie, or in some other situations, this means being in a caloric surplus with plenty of protein).

Conversely, you need to be in a caloric deficit to cut and shed the fat. You cycle bulking and cutting phases over years time to continue building.

You need to allow proper rest and recovery to optimize progress. You break down muscle in the gym. You refortify it during sleep. You'll inevitably learn from feedback (to avoid under or overtraining) as you gain experience.

...And one thing I didn't put on there, which is in fact one of the hands-down most essential parts of getting to where you want to be: patience.

It always takes longer than we want it to. For all of us. You're not alone. But if you can manage to develop patience, which I recommend by consistently going after (fall and get back up) pursuing a love of the effort/persevering a challenge/proving something to yourself, not only will you create joy in the process itself- but, funnily enough, the results that pop out will be of as high a quality as they could possibly be. Physically. Mentally. And with meaningfully long-term ramifications.

A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy

• TL;DR 12-20 sets/muscle group/wk is optimal. Doesn't mean less doesn't still build.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8884877/

About the Author

Jacob is multi-certified fitness coach who specializes in strength, muscle, and functional movement. From Team USA athletes to those who have never lifted a weight, Jacob has personally helped hundreds of people improve their health and habits, while providing valuable tips and strategies for continued independent strength and development. While he upholds steadfast principles that apply to everyone, they are always thoughtfully adapted to the individual's specific goals, fitness level, and needs. He is currently accepting new clients on his all-inclusive 1:1 Online Coaching Platform, as well as select availability for live session training. Serious inquiries, please reach out through his website.

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