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Muscle-Building Workout and Diet


– Hey guys. My name’s Jason Walsh. I’m a trainer here in Los Angeles. I trained Brie Larson for Captain Marvel. (dramatic music) Brie came to me, and the good news was was we had nine months. So when we started, I really wanted to break things down
into the fundamentals. We wanted to get that
foundational strength and movements established, and that’s really the nuts and bolts of it. Her character is very, very physical, so we need her to be super resilient, super strong, so that she can recover from this and not risk
shutting down production. And I knew in the movie, by talking to the stunt coordinator, what was really going to be presented to her. So I wanted to give her
all of the tools possible to get through this
thing, and really nail it, and feel confident, and give her that psychological advantage. The model that I’m gonna give you guys, progressive overload technique, is, it’s just a good fundamental workout and a great template to use. Guys can use this. I use this. I know guys in the NFL
that use this stuff. I use it before the workout and after. Before, because I can get adjustments down my spine, and then
afterwards, it’s more for recovery. Next step, we’re gonna do
the world’s greatest stretch. This is great for the hips, mobility. It gets the upper back, hamstrings. Devin’s gonna step out and he’s gonna drop that inside elbow down, which is really gonna get inside of that hip. And then what I want him to do is go back and get the hamstring. So reach back there. Hit a little hamstring. And then go back in. Drop the elbow. And we’re gonna take that arm and we’re gonna rotate out
and get that upper torso. For the next section in the activation, the muscles that are supporting the spine, especially for squatting, or hip hinge, or any of these kinda
things, I wanna make sure that they’re turned on before
we actually start moving. So what I’m gonna do is I’m
gonna take a Sorinex band, and then you’re gonna lean
back into it a little bit here. And he’s gonna pull those
elbows from a high position, down towards the pockets, down and back. Hold if for a two-count. Good stretch, nice and easy. Get those scapulas moving, but everything around that spine is
getting fired up right here. So one of the biggest movers is obviously the gluts, or the butt. Almost every single
workout, I do hip thrusts. And go ahead and push against the bench. Keep the chin tucked. Hold it for a two-count, and then we’re gonna drop down under control. Keep it down, nice and easy. We’re gonna usually do about
two rounds of activation. We don’t wanna waste a lot of
energy doing the activation. We just wanna turn those muscles on, get ’em ready for the
big compound movements. So we’ve got the synovial joint. We got the gluts firing for the hips. Ys, Ts, and Ws, it’s used a lot for rehabilitation, prehabilitation. We’re gonna use it here to activate some of those stabilizer muscles
around the shoulder. For the Ys, we’re gonna
keep our thumbs up. We’re gonna make a Y with the arms here. So not right in front of the body, or by the ears, but just
at an angle right here, and he’s just gonna lift from the ground. Hold it, and then nice and slow. And now we’re gonna
move out and do our Ts. So what all he’s gonna
do is keep his arms out and keep the elbows locked,
and lift here, at the backside. Just different angles. That’s all we’re going for. And then into the Ws, and what I want you to do is I wanna pull
the elbows back here. And so we can really
get into the mid-back. Come down with the elbows. Drop here. Come back up. Devin’s a big guy, and if he’s sweating from two-pound weights, trust me, these are gonna be plenty for you guys. And then the last one, at the top of the W, we’re just gonna
do an overhead press. So come here. Press out. Try to keep the arms up. A lot of people drop. That’s probably too much weight. Drop the weights. Go back up here. Pull the elbows all the way back, through that full range of
motion, and then punch ’em out. One more activation exercise
here, and this is full-body. What we’re trying to do is
prime the nervous system, get the body flowing. So Devin’s got a 12-pound Dynamax ball. Triple extension. Hips back. All the way to the top. Slam. Love it. So here we are. We’re at the
primary section of the workout. This is the meat and potatoes. This is what it’s all about. This is the body working,
recruiting every single muscle, multi-joints. This is where you get the
most out of your workout. I really like this exercise. The landmine is so multifaceted. So many things you can do with it. So what I wanna do is go ahead and show you some
progressions on this landmine. We’re gonna put 25 pounds on the bar, which is nice and easy, but go
ahead and find your movement. Figure out how this is
supposed to feel and look before you start moving
into some heavier weights. Go ahead and lift this up, Devin. Breathe out. Squeeze. Push the hips
all the way through. Squeeze the gluts together. The hips go back. Push it way back. Take a deep breath in. Stand back up. One, two, three, touch, and back up. And again, all of the work is being done by the hips right here. Let’s move on to the secondary stuff. This is everything else. We’re gonna do a unilateral
or a single-leg exercise for every single workout. I deem ’em that important. Position that bar right in
front of the inside leg here. You’re gonna bend down. Grab the end of the bar. That’s gonna keep it from
twisting inside your hand here. And what Devin’s gonna do
is he’s gonna get tension in the body by making a fist right here and getting that arm out. This exercise is really good. Instead of it being two legs,
we’re taking one leg away, which is giving us that stimulus of that anti-rotation, which
is a great core exercise. The next one for our secondary exercise is a horizontal push. To get the upper body stronger, I actually like to work on
the e-centric motion first. So what I want you to do is lower yourself down, under
control, nice and easy. Position the hands about five degrees out. This is perfect elbow position. If you need to, you can step through. Step through. Push yourself back up. Start from the top. Work on these nice and slow. This is gonna help get you strong enough. So the next progression we worked on with Brie to get her to a point where she could actually
do pushups are isometrics down on the floor. So we went from the bench. Now we’re down on the floor. What I’m gonna have you do is actually just lower yourself down. Same elbow position. Spread your hands. Bring the elbows back. Take your chest about two to three inches off the ground, and then drop. Start back over. And do the same thing. Just for (beeps) and
giggles, I’m gonna show you guys what we did with Brie. She got to a point where
she was doing the pushups. She can crank out 25 pushups, no problem, so we started progressing
her with a little more of a dynamic pushup, draping
some chains over her hips. I think these chains about
about 20 pounds a piece, 25 pounds a piece. I put it over the hips
because that’s the weak point. I wanna keep that core engaged
as much as I possibly can. (chains jangling) Lighter. Up to heavy. Nice and slow. I’m gonna go ahead and
show you guys a finisher that we did with Brie quite a bit. It’s fantastic for a
little metabolic work, also a lot of volume
on the shoulders here, and it is a complex movement. The upright row we’re gonna do, we’re gonna do a snatch, push-press, into a bent-over row, back into a snatch. We’re gonna move these
as quickly as we can. See, he’s using the hips to help out here. It’s still a full-body movement. He’s gonna do six of each. Use the hips, snatch, throw. Brie got to a point where we were using about 25-pound weights. These can be brutal at
the end of a workout. Hips back. Push-press. Again. Flat back, hips back. And the last one, the
finish, back into the snatch. Six times. Move ’em fast. Use the hips help. Here we go. Speed it up. Four. And good. So an essential element for Brie was her upper body strength. So what we’re gonna do for our last secondary vertical pull exercise, we’re gonna do a progression
on pull-ups here. And just similar to the pushup, we’re gonna work on some isometrics here, which I think are fantastic. You can get those joint
angles really, really strong. So the first position,
all the way to the top. Here, and I want you
to pull your knees up, and you do not cross your feet. Pull your knees up to this position. Again, it’s a 10-second hold. We’ll work up to 30 seconds on these. Drop. The second position is the 90 degrees. Now, this is the toughest one. This is the one we wanna
really focus in on. Go ahead and jump to the top. Pull the knees up. Get in that position. Now lower yourself down into a
90-degree angle, right there. Again, 10 seconds at that 90-degree angle. Drop. And then the last position is just below that 90-degree angle. So jump to the top. Pull the knees up. Now lower yourself down. Keep going right there. Just below 90. Those are three positions
that we’re gonna use, 10 seconds on each, then work your way up to 30 seconds on each. And then the last thing we’re gonna do is we’re gonna link all those together. Go ahead and jump to the top, Dev. Right there. You’re gonna
go 10 seconds at the top. Drop down into your 90-degree. 10 seconds. Just below. 10 seconds. Drop to the bottom. The next progression we’re gonna move is we’re gonna do an assisted pull so we can get that full
range of motion here. So what I’m gonna have him do is, you’re gonna jump and pull the knees, and then work on that
e-centric all the way down. There, nice and easy. Control it all the way through
that full range of motion. Start over. Do it again. Jump, pull, start at the top. Nice, controlled, big stretch all the way through that range of motion. The next part, we’re gonna
jump and just do the pulls. So here, jump, pull, all the way down. Keep the arms up, push. Up. Knees up. Keep the knees up. Keep the knees up. All the way down. Now you’re working that
full range of motion. Now that’s the progression
for the pull-up. Now we’re ready to put it all together. So we’ve done the isometrics. We done the assisted. Now we’re gonna go ahead
and just keep the knees up, and do a drop, right into a full chin. Push yourself to the top. Keep the knees up. Keep the core engaged. Pull yourself back up. Nice and easy. Brie worked out five days a week with me pretty much the whole nine months. She worked her ass off to get
into shape for this movie, and I’m really, really proud of her. She got, pound for pound, as strong as any guy that I know, and
that’s saying something. That’s really fantastic.

100 thoughts on “Brie Larson’s Captain Marvel Workout Explained by Her Trainer | Train Like a Celeb | Men’s Health

  1. I'd recommend all the salty boys commenting on this video saying that Brie doesn't look fit enough go check out Max Chewning's channel so they can maybe comprehend that genetics is primarily responsibly for how our muscles grow and gain strength. Max is tiny and can deadlift upwards of 700lbs. Some people's bodies just aren't designed to show muscle tone like Fitspo influencers.

  2. I'm surprised she let you train her, you look like a 40 year old white man and we all know how much she likes those

  3. now this is a trainer! Ugh😍 the way he talks about eccentric exercise and exercises involved with rehabilitation and just basic fundamentals😍😍😍

  4. It’s not that she doesn’t work her glutes it’s the fact that she doesn’t even look like she did any arm workouts either. This would only be impressive if she’d been overweight before.

  5. so the fact that she had to use a body double for her fat arse means what? she's 29 and getting paid a ton and can't get in shape even with a PT, chef etc. it was her Job. Get in shape for the movie. plenty of other strong women have done it and we love an apricate the work they did. Scarlett J, Gil G, Charlize T and the original Linda Hamilton. perhaps if she spent more time actually training and preparing for the role and less shooting of her mouth, the fans might have actually taken this movie seriously. empty cinemas don't lie no matter what Disney Bullshit.

  6. Why the fuck are y'all so insistent on this butt thing foaming at the mouths thinking about somebody else's ass? Y'all mad she's not sexualized. This isn't about her, it's about you guys picking at her to criticise anything she does just because y'all probably can't do half the work she's doing. Males are offended she's strong, aggressive and takes zero shit from men, unlike the cliche female superhero trope, and that really shows. This isn't the feminist agenda, it's female experience, she's hating on men because men are hating on her, is that such a hard pill to swallow? Don't forget Stan Lee was NOT fucking around with the actual messages he put under the guise of entertainment, everything's always been political, yall just salty this time Marvel put forward a female in the main role who doesn't fit into your stereotypes. Get your heads out of your asses and stop whining like oversensitive dicks
    Women hate men. What are you gonna do? Twist my words to use against me obviously cause so far that's what the comments section has been about; men getting offended women aren't catering to their preferences and attacking women taking their comment word for word. Oh suck it up you over grown babies

  7. So when is Hollywood going to actually cast a muscular woman to play a super hero? I don’t know, if she would pull up and say she’s going to rescue me; I’m going to laugh and then carry my damn self because at least I know I can pull weight.

  8. Hey angry peeps in the comments, can we all take a moment to agree that this trainer is awesome? And this workout will be super fun to try. Hope you all have good day 🙂

  9. He clarified that other men are doing it too because he wants to maximize his viewing audience. We wouldn't watch it otherwise, not because we're sexist, but because it'd be uncomfortable otherwise. Other men would question our masculinity for watching a woman's workout. And since there are two guys in it instead of a fit, attractive woman, people might think we're gay too. It's stigmatized to be associated with things women do and being seen as potentially gay. It's about our masculinity. They are lower status than masculine heterosexual men. There's something lesser about them. But, not because we're sexist or homophobic. I'm married to a woman and I have a gay friend. I just want to protect my masculinity from being brought down by association…

    This trainer has pulled the biggest "no homo" only substitute homo for "woman" at the beginning of this video.

    If highlighting men is used to legitimize something, it means it was assumed to be illegitimate without them.

    I wonder if Brie Larson has watched this video. 🙁

  10. Looking at her in the movie, she is one of the only few female superheroes or female actresses that actually look the part and aren't that Hollywood agenda of what a female should look like. It made me happy as I am an athletic built girl as well and love to see woman being empowered through make their bodies stronger and more fit.

  11. Thanks for the correction. Brie Larson's is terrible as Captain Marvel. Larson is a bigot and she hates men. The movie was marketed to make a political statement to support women. It’s disappointing and sad that Walt Disney is exploiting a Marvel character to make a feminist statement. It was not enough that Walt Disney changed Captain Marvel from a man to a woman. It’s unfortunate that our families cannot enjoy a movie because of someone’s political agenda. Now science fiction movies are being poisoned with gender and feminist entitlements. Brie Larson promotes an anti-male agenda and the media shelters her. This is one reason why Rotten Tomatoes removed the pre-released wanted to see score and comments from their metric when Captain Marvel’s rating fell to 26%. Too bad that MCU has placed a political agenda a head of storytelling. But what do I know ….I’m just a black man.

  12. nothing has ever made me feel worse about my body than the comments. Her legs and butt look great. Why are there such high expectations for womens bodies? Not everyone can grow a butt like Kim Kardashians and people in the comments say Brie looks out of shape because of such little imperfections.

  13. After I saw Brie Larson in Capt Marvel, I was inspired to work out because I loved how her body looked. I’ll never be a bikini model so those types of videos didn’t inspire me. brie looked strong and healthly in a relatively attainable (with hard work) sort of way, it’s so motivating. Thank you for posting this.

  14. Okay but why can't we have a female fitness model or athlete demonstrating this workout? Why is this a video where two dudes talk about a woman. Reminds me of Congress.

  15. Perhaps the supposedly "people" who criticizes brie larson body have better bodies but also have shitty faces? All the expectations they made with their great minds Failed them, not the movies fault.

  16. progressive overload technique (5 days/week):

    warmup:
    – 1-3 minutes foam rolling each muscle group
    – stretch (yoga poses: lunge, warrior 1-2-3, reverse warrior, triangle, side angle, half moon)

    2 rounds of activation:
    – 2 sets of 8-10 reps half-kneeling band rows
    – 2 sets of 8-10 reps hip thrusts
    – 1 set of 10-15 reps for each motion Y-T-W raise
    – 2 sets of 10-15 reps medicine ball slam

    – 3 sets of 8-10 reps landmine deadlift
    – 3 sets of 8-10 reps per leg single leg landmine deadlift
    – 2 sets of 8-10 reps eccentric bench pushup
    – 2-3 sets w/ 3-4 second holds at each position isometric pushup
    – 2 sets of 8-10 reps weighted pushup (w/ something like weighted chains over your hips)
    – 6 reps each movement: upright row, snatch, push press, bent-over row, snatch

    – 3-4 10s holds per set, 2-3 sets isometric hold up (work up to 30s)
    – 3-4 10s holds per set, 2-3 sets 90 degree chin-up hold
    – 3-4 10s holds per set, 2-3 sets below 90 degree chin-up
    – 2-3 sets of 8-10 reps assisted eccentric chin-up
    – 2-3 sets of 8-10 reps assisted chin up
    – 2-3 sets of 8-10 reps full chin up

    yw.

  17. Brie's physique in that movie is goals. I'm working hard every day to get to one pull up, then on to her 10. Glad I watched this. Great advice.

  18. she’s amazing. first-oscar winner…second-very beautiful third-physically stronger than other actresses. i mean…perfect choice for a superhero. so…came all those jelouse girls there…haha am i right?

  19. She basically burns a lot of calories by trying hard to be the most insufferable C U Next Tuesday around.

    And yeah, she got no ass.

  20. The trainer is greaaat!!! He took his time to actually know what the actress needs in order to be in character. He really knows his stuff.

  21. I know what she did to get in shape. She ran around, really really fast…no place in particular, found random white guys and bitched at them until she was blue in the face. Then she ran around some more and bitched that the white guys thought she was a racist bitch. And told her so. 5 reps, 4 min rest interval.

  22. wow, all the SJW´s in this comment section hasn´t set their foot in a gym, have they? If you don´t have glutes, you don´t have a functional body. Simple as that. Also, the best thing you can say about Captain Wahmens physique is that she´s at least not fat. That´s all she could muster and that´s a result of having shit self control when it comes to training and eating right. Being skinny is easy, building muscle takes character.

  23. You didn’t get the memo, stretching is dead.

    “Activate, turn on” 😂😂😂😂 Dude the muscles never turn off.

  24. "Men's Health", workout to look like a man-hating feminist. No, I don't see the shills being called in at all to defend this.

  25. When you go home to recover from this, especially if you hit the gym another hour in the afternoon, what does that entail? Shower/sauna? nap + protein shake? 3 ibuprofen? Just wondering if the recovery is structured somehow? Thanks for any info!

  26. brie is the cutest human and she dresses like a working grandma I'm so here for it. Then we find out she does crazy shit like this. WOW

  27. Lmao.. I wouldn't brag about training brie with some clen and some average lifting and minor moves… Pushing a car isn't all that hard.

  28. OMG did anyone see how massive Devin's calves are… Any five year old child would be jealous 😂!!

  29. only watching this video so some actually strong women can laugh at this crap workout.. do not hire this horrible coach.

  30. That’s not how you do hip thrusts you didn’t even activate it no wonder she has no ass, also 0:22 why are you spotting her for a hip thrust

  31. I'm a bit worried at how the trainer is not picking up the poor form Brie has in some of her workout videos. Like the glute bridge on bench. Sure, you can press much more weight when not going for full extension, but other than that it looks cool, you get don't get quite as much 'gain' from it and can even seriously harm yourself. Also her knee positioning is awkward at times, which could mean serious injuries at some point.

    This doesn't have anything to do with the way she looked; she looks absolutely great and definitely deserves a cookie!

  32. So you got Brie from looking like a weak anorexic, to looking like a weak anorexic – hOw Did yOU dO tHaT?? Oh yeah that's right, fitness bullshittery and bollock buzzword terms not supported by science. Fucking idiot. "Progressive overload technique" fucking idiot.

  33. Awful non-specific to the task warmup, highvelocity exercises not optimally developing size or strength, exercise variations that are totally useless for a physique focused program. And shit programming. Oh yeah, and foam rolling… dear god.

  34. 0:24 Why is he even spoting her there if she can’t do the exercise with that weight just sitt down 🤦🏼‍♂️

  35. Why the hell would you spot someone doing a hip thrust like that? As if you'd grab 300 pounds from that position if she got stuck!

  36. This really wasn't that hard of a workout and celebs like Ben Aflack, Henry Cavel, Gal Gadot got in much better shape.

  37. Her training is terrible and her posture for most of the excercise isnt correct, watch scott hermans videos and you'll understand.

  38. So let me get this straight. Brie Larson the MAN HATER has to depend on ……..a MAN to train her how to work out for the movie????? HAHHAHAHAHAHAHAHA

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