In terms of cardio, Simon Waterson believes that circuit training already provides a good enough cardiovascular training. It’s a whole different story when your determination level is off the roof. He personally worked out and “competed” with Chris so that Chris is constantly motivated to further outpush himself during his workouts. One thing Simon found out was that the element of competition can make all the difference in the world. Chris worked his rear delts and rhomboids to prevent such muscular imbalances (think face pull with cables or on the TRX). When your back is underdeveloped compared to your chest, your body KNOWS it and will not allow your chest to further develop until your back is up on par with your chest (smart right?). bad posture and you limit your chest progress. This leads to 2 complications – you have round shoulders i.e.
Regular retraction work is added to Evans’s training regime to make sure there are no muscular imbalances if you notice, many upper body dominant gym rats tend to have round shoulders because all they work on is their chest. The idea is to take the legs out of the equation to reduce cheating, but when you are kneeling your entire core has to stabilize the weights making it a great core movement as well. One thing Simon Waterson got Chris Evans to do is the kneeling shoulder press. For chest days, Chris Evans experimented with different grips and angles to work the entire chest – dumbbell presses, barbell presses, push ups, flyes, machine presses etc. You are not going to be able to jump from tanks to tanks or leap across a bridge by doing heavy leg extensions (unless you want to say goodbye for your knee joints), you have to be doing back squats, front squats, split lunges, reverse lunges, leg presses, piston squats for functional strength. In the GQ article, Waterson emphasized that the leg days are HEAVY. Simon Waterson made sure Chris Evans did his fair share of compound movements – deadlifting and pull ups for back, squats for legs and different variations of presses for chest. In terms of training, here’s what Evans did: Monday Waterson got Evans to wear a weighted vest throughout the training sessions to simulate what Evans would wear in the movie.
The philosophy behind Simon Waterson’s (the same trainer who helped Daniel Craig buff up for his James Bond role) workout for Chris Evans is “ function over aesthetics” – Captain America needs to be able to sprint, jump and fight and not just LOOK like someone who can do all those things. (See the original article here: ) The Workout Chris Evans showcasing his physique in the blockbuster "Captain America: The First Avenger"
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