For the role, 30-year-old David Corenswet, subbing in for the new Clark Kent in James Gunn’s vision for DC, built the type of muscle even a super-being might be hesitant to take on. It’s evident right from the start. Even if he does spend a lot of screen time being beaten up by various baddies, it’s never in question whether he might crush his opponents by clenching his single, meaty thumb. Naturally, for the role, Corenswet aimed for the best fitness he’d ever had in this life.
Gunn certainly knows whom to call on for such a project. Personal fitness trainer Paolo Masciti in Los Angeles got the call, primarily because Gunn was a fan of this work on “The Suicide Squad” for Flula Borg. Mascitti’s portfolio boasts Tom Ellis, Christian Slater, and Nicole Scherzinger, among others.
Despite the workouts incorporating Corenswet’s physique, Mascitti did not rule out anyone else. Other cast members said there were times when schedules permitted, including Nicholas Hoult, who had recently been cast as Superman’s archenemy Lex Luthor.
Right from when there were just a few early promo shots circulating, it was obvious that it had come home. The new Superman was colossal. Flexing after his training sessions, his biceps were literally planet-sized, his forearms like thighs, his shoulders broad enough to fill out his iconic suit.
And that’s even before the traps come into play. Below is the training routine that Mascitti managed to compile for the actors. It is pertinent to ask what the eventual winner of the ‘bulk war’ is and what the lesson that may be derived from the strategy used is for those in the non-superhero world. Can Corenswet be the most muscular Superman of them all? Men of steel
In keeping with their longstanding feud, Corenswet and Hoult approached their Superman training in radically different ways.
“This is a James Gunn movie, and he had a very clear idea about the entire project, “Mascitti continued “David was already training hard before we met, but he is just naturally very lea. He is 6’/4”, so we were trying to gain as much muscle as possible. This is a rough estimate, as David probably moved from 200lbs to 240lbs in weight, although the extra muscle will come off as he further cuts.
“What we focused on were exercises such as presses, pull-ups, pull-downs, and rows, these are the big movements,” Mascitti continues. “Of course we made some changes as we progressed. But the main exercise routine the entire time was the same: it was progressive overload.”
“It’s just the kind of training that works,” Mascitti says. “Too many trainers out there are trying to keep current with whatever is new and shiny, and that’s just not the focus. Itćs about practicing the movement to perfection, using full range of motion, doing the negative correctly, stretching correctly, and then continuing to increase the number of reps and weight.”
Hoult, who is now 34 years old, had a more laid-back approach, it was fitting for Lex Luthor, to train alone and make his advancements known when he wanted.
“I’ve been working out,” Hoult told Nichael Rosenbaum for his “Inside of You” podcast. “There’s a point in _All-Star Superman_ where Superman says his muscles are real and it’s all hard work,” Hoult continued, “I sort of took that as my inspiration.”
Corenswet was used to hard work from his previous coaches, Eddie Arrazolla and George Ahwell. However, getting 40lbs of muscle mass for Corenswet’s character was not an easy task since it was necessary for him to resemble the Kryptonian. To accomplish this, Corenswet, and Mascitti began training five months prior to production. “He’s incredibly busy at the moment, so we can only get three or four sessions in a week, but each session still goes for close to two hours,” Mascitti explains.
It’s a massive amount to handle which would throw a less dedicated actor off track early in their career. To get Corenswet to progress and maintain his physicality, Mascitti utilized a familiar format, push day, leg day. Then repeat.
A little bit of healthy competition
“There was no conversation about one-upping previous Superman actors like Henry Cavill or even Jesse Eisenberg’s Lex Luthor,” says Mascitti. Nevertheless, there was a fair amount of what he describes as “friendly” competitiveness among the cast members, including Corenswet
and Hoult. “It’s really fun, and it’s a pretty casual atmosphere to train in,” Mascitti continues.
“Sometimes David has a lot of work to do., and I’ii train a few guys on my own without him. Other times it’ll be me and Nick. He trains hard. He’s not a scrawny guy. He;s a pretty strong guy. He eats right, and we keep it pretty loose. Nobody has a set plan. Whoever there is, they can come and train if they want to.
Hoult, predictably didn’t hold back in portraying his darker side. “Nick is always a very chill dude, except in the gym,” says Mascitti. “He literally just keeps grinding. When I first met the guy., I was like. ‘This guy can do everything.’ I’ll give him weights, give him cardio. Whatever it is, he does it with ease. He enjoys it.”
However, Corenswet’s take went even beyond what was needed to capture the world’s greatest superhero. “He’s Superman!” says Mascitti passionately.” James Gunn is amazing with casting. And this guy was meant to play Superman. Trust me or ask whoever was involved with this project. David’s a sweetheart, and this really the ultimate Superman.
Still, every superhero has a kryptonite. For Corensweat, it would be the walking lounge. “He’s not a huge fan,” Mascitti admits. “He ‘ll do them, but he doesn’t like them. He’s fantastic in the squat, just can’t do lunges for him.”
His actual kryptonite, however, was cereal. “He was consuming about 6,000 calories a day, and his regimen was strict, although not as strict as I would have liked,” Mascitti chuckles. “About half the training was done via FaceTime and the other half in person because he wasn’t always in LA. I would check in with him remotely, ask him about his eating, and he would be eating cereal.
I would ask him, “Why are you eating cereal?” He would tell me, “What’s wrong with cereal?” Well, the truth is, it’s one reason he’s good at playing Superman. He has a good perspective about himself and about the role.”
Superman Workout
Mascititti’s Superman routine may be the ticket to shape you up, whether you have visions of becoming a superhero or more of a supervillain in your goals. But you don’t have to confine yourself to the one workout, since you are dealing with the Man of Steel here. To begin, here’s a serious mass-building upper body workout.
“For adding size, it’s all about compound exercises,” Mascitti continues. “You have to eat in a calorie surplus, as your muscles need them in order for them to grow, and then you have to overload,” meaning you have to lift heavier weights as time passes. “I’m extremely meticulous about my range of motion,” including the lowering phase of the movement.
Incline dumbbell press
Position the bench at an angle of about 45 degrees. Lie back and then lift the dumbbells straight up from the top of your chest. Lock out and then lower them slowly to complete one repetition.
Bench press / cable files superset
Combining these two exercises will seriously work your chest muscles. Lie back on a flat bench and push the barbell straight up, towards your nipples. Lower the weight in a controlled movement for one repetition. After completing your set, move right to the cables and hold two handles at shoulder height, bringing them together in front of your chest and letting them return to the starting position.
Seated overhead shoulder press/lateral raise supersets
Adjust the bench to a 90-degree angle. While sitting upright, press dumbbells overhead and then press them lower on the upper chest area. Finally, hold lighter dumbbells and lift them towards the sides of the body till the outer shoulders feel the burning sensation.
The Reverse Triceps Extensions/Biceps Curl Superset
Performs Return to the cable station and position the straight bar at chest level. Now, to target the triceps, perform the movement by pulling the bar down with the underhand grip, fully extending the arms. Next, move to the dumbbells, curl them up, and fully contract the biceps by touching the dumbbells to the shoulders before lowering them slowly for a single repetition. Too easy? If your goal is more akin to Hoult’s philosophy, creating mass without becoming a supernova, then try this more cardio focused routine. Complete four sets of ten reps unless specified otherwise.
Squats
We ‘ll begin with a leg destroyer. Rest a barbell across your shoulders. Sit back on your glutes, engaging your hamstrings and heels. Slowly lower yourself down as deeply as possible, then return to a standing position. Reverse-to-forward lunge superset using kettlebell Mascitti recommends that you swing 30 pounds from chest level, or you can perform it without weight if you are a beginner. Move your right leg back, lowering your knee close to the ground. Suddenly change direction by bringing your right knee forward. One set equal ten for each leg.
Leg rise
These are done best on equipment where weight adjustments are possible. Extend your legs from the knee with the weight going up as you straighten Lower slowly to activate muscles for growth. CrossFit-ups. Do as many reps as possible in 60 seconds. Lie on the back with the knees spread wide and the feet together. Use the abdominal muscles to raise the torso to a seated position, touching the toes in the overhead reaches.
Incline Run
Finish this routine off with an all-out three-minute run at an incline of your choice. This can be utilized as a finisher or as an effort in between each exercise. Assuming the intensity level is understood, give this upper body push routine a shot on a weekly basis by completing four sets of ten reps. This routine can be made progressively more challenging by adding more kift on the final set.
