His weight..
In this film he is so thin, does anybody know what he did to make himself gain all that weight and muscle for batman begins? Anybody know which diet he went on to gain all that weight back?
shareHe used steroids without doubt, so there is no reason to believe you can accomplish the same thing in the same timeframe. What he managed to do is something which should be possible to obtain naturally in about 3 years if your diet and training is perfect and you start from the same starting point.
Now he was muscular prior to the movie, the body has a good muscle memory and this probably helped alot in making him gain back that weight. Cause if we're going to be completely honest, not even the most genetically blessed body builders can build the same amount of muscle as Bale managed to rebuild in the same time frame, even if they cycle Trenabol, Clenbuterol, Winstrol, Deca and over 5g of HGH every week at the same time.
Since he gained such a small amount of fat my guess(I'm no expert at steroids) would be that he used Clen which generally is known for allowing you to lose/stay at a low bodyfat while building muscle, frequently used by body builders when they're close to a contest.
When it comes to diet and training? Does it matter? His scheme and diet was not anything magical, probably was what everyone who knows anything about fitness does.
My guess would be something like this:
Diet:
200-250g of Protein
300-500g of Carbs
50-100g of fat
3000-4000 kcal's a day
This would be my estimation of his daily macros.
Training: 4-6 days a week. Either a 4 split or a 3 split x2 each week. I have no clue but if it's a 4 split.
Monday: Probably Chest + Biceps or Triceps depending on if he prefered to train antagonists or not.
Tuesday: Legs + Calfs.
Wednesday: Rest.
Thursday: Shoulders + Traps + Core/Abs
Friday: Back, Lats + Triceps or Biceps depending on if he prefered to train antagonists or not.
If it's a running 3 split twice a week it's most likely something like this:
Day 1: Chest, Triceps, Shoulders, Abs
Day 2: Back, Biceps, Lats, Traps
Day 4: Quads, Hams, Calfs
His set and rep range was most probably standard.
6-12 reps on his sets and probably between 3-6 sets depending on what excercise he did. I'd guess he did 3-5 sets of 5-10 reps on heavy compound lifts and 3 sets of 8-12 reps on isolation exercises. Entirely guessing though.
Exercises he most probably did:
Chest: Bencpress/Dumbell Press(Heavy lift, 3-5 sets with heavy weight)
Incline Bench/Incline Dumbell Press(Heavy lift, 3-4 sets with heavy weights)
Cable Flies
Dumbell Flies
Back: Deadlift (Extremely Heavy lift, 3-6 sets with alot of weight, probably low reps aswell, 3-10 reps)
Bent over Rows
Lat Pulldowns
Pull ups
Cable rows/Dumbell Rows et.c.
T-Bar Rows (Heavy lift, 3-5 sets with alot of weight)
Legs: Squats (Extremely heavy lift, 3-6 sets with alot of weight)
Leg Press (Extremely heavy lift, 3-9 sets with alot of weight)
Leg Curls
Leg Extensions
Lunges with added weight
Shoulders: Shoulder press with Dumbells/Military Press (Heavy lift with 3-5 sets, probably around the 6-10 rep range.
Arnold Press, possibly.
Side raises, 3-5 sets 12-15 reps either with dumbels or with a cable
Rear delt raises, -II-
Biceps: Standard bicep curls with dumbells
Barbel Curls
Chin ups, tight grip.
Preacher curls, either with ez-curl bar or with dumbells.
Cable curls
Triceps: Skull crushers
Tight grip bench press
Tricep pulldowns
Reversed tricep Pulldowns
Tricep Kickbacks
Tricep Overhead press
Calfs: Standard calf raises
Donkey Calf raises
Calf raises in the legpress
Everything probably around 12-20 reps here, it's easy to feel contact in the calfs.
Traps: Dumbell Shrugs
Barbell Shrugs
Bent over dumbell raises
Abs: Leg raises
Standard ab excersises most likely.
What he did was only standard measures in the world of fitness. You shouldn't try to copy what he did, instead look up a fitness model or a body builder and you will see exact diets and training scheduals which you can follow.