Go here for more on Spartacus War of the Damned: http://bbcom.me/15vWVuc
Liam McIntyre needed to add lean mass to match his gladiator role. Enter trainer Tyrone Bell, who helped him add 20 pounds of lean muscle. Here’s how.
When Liam McIntyre was picked to play Spartacus in War of the Damned, the producers were thrilled with his talent but wary of his physique—at least for this role. To fill the breastplate of a Thracian gladiator-turned-hero, Liam needed more lean mass. I started training Liam in pre-production with an eye toward helping him build Spartacus-worthy size.

For six weeks, I put Liam through a grueling, no-holds-barred hypertrophy (i.e., muscle-growth) phase. From there he would move on to a boot camp of fighting and gymnastics, designed to get him up to fight speed. That phase also got him cut, and we had to reboot his hypertrophy phase periodically throughout the season. All told, I helped Liam pack on 25-30 pounds of muscle during our time together.

We fit in workouts whenever and wherever we could. Liam was in production constantly, but some scenes finished early, leaving us time for a 30-minute workout. So we developed efficient workouts that allowed us to exploit those small time slots. I’d say the average workout we had was 20 minutes long, so I developed five 19-minute hypertrophy workouts.

You have to take on a gladiator mentality to tackle these workouts. I made Liam throw up on himself and he still kept going. When people hear a muscle-building workout only lasts 19 minutes, they say, “Nah, you can’t build muscle in that time. It’s not enough. It can’t be done.”

The proof is on film. The cast of Spartacus packed on lean mass over time, even under their intense workload. You can, too. If you follow this plan, you’ll build shape and size just like the gladiators on Spartacus.

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