Brad Pitt has long been admired for his dedication to maintaining peak physical condition for his roles. From his lean, shredded physique in Fight Club to the more muscular build he sported in Troy, Pitt has consistently demonstrated a commitment to transforming his body to meet the demands of his characters. While his Fight Club physique spawned a million gym memberships, it was his transformation for the 2004 historical epic, Troy, that saw Pitt pack on the most muscle of his career to take on the role of Achilles. This article delves into the workout and diet plan Pitt employed to achieve the physique of a mythical warrior.
The Goal: A Warrior's Physique
For Troy, Pitt needed to embody a literal soldier of mythical proportions, requiring him to get into the shape of his life. To achieve this goal, Pitt enlisted the help of Duffy Gaver, a former Navy Seal turned celebrity personal trainer. Gaver understood that the objective wasn't simply to get as big as possible, but to develop a physique that mirrored the real-life warriors of the period.
Gaver and Pitt discussed what is good aesthetically on the male body. They wanted to emulate Roman-Greco wrestlers, whose physiques were a result of their functional training rather than gym-centric bodybuilding. The aim was to avoid an overly large chest, which Gaver argued was not conducive to athleticism. Instead, the focus was on building a solid back, powerful arms, and a strong posterior chain.
The Workout: Building a Powerful Physique
Gaver favored a no-nonsense approach to training. He believed that consistent hard work yields results. The fitness industry often overcomplicates things, but Gaver emphasized simplicity and dedication. Pitt embraced this philosophy, demonstrating his determination to the process.
Pitt had dropped weight for a project than never started production, but he promised director Wolfgang Petersen that he'd bulk up to mythical proportions; he had six months.
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Warm-up
The warm-up routine was designed to prepare the muscles for the more intense exercises to follow. It involved performing each exercise in order with no rest, then taking 60 seconds to grab some water after the squats before going back into the push-ups, for three rounds total:
- Push-ups: 3 sets of 10 reps. Get into a push-up position with your palms flat on the floor beneath your chest, body braced straight and weight on your toes. Lower yourself slowly until your chest almost touches the floor, then drive back up explosively.
- Pull-ups: 3 sets of 10 reps (or to failure). Grab a pull-up bar with an overhand grip, hands shoulder-width apart. From a dead hang, lift yourself up until your chest is level with your hands, then slowly lower back into a dead hang.
- Air squats: 3 sets of 10 reps. Stand with your feet shoulder-width apart, toes turned slightly out, then push your hips back and lower your body as if sitting onto a chair. Keep your weight on your heels as you drop as far as possible (your thighs should be at least parallel to the ground at the bottom of the move), pause, then drive back up explosively.
The Big Lifts
This phase focused on building strength and size through compound exercises. Weight and form were crucial, with an emphasis on gradually increasing the weight while maintaining proper technique. Rest periods were kept short (30 seconds between sets) to spike metabolism and burn fat.
- Pull-downs: Pyramid sets, progressively increasing weight and decreasing reps (20, 15, 12, 10, 8, down to 4 reps). Sit at a lat pull-down machine and grab the handle with an overhand grip. Brace your core then pull the bar to your chest, pause, and slowly return to the start position.
- T-bar rows: Pyramid sets, following the same format as pull-downs. Position a barbell on a landmine plate and straddle it, grasping it with both hands. Bend forward and brace your core, then row the weight up - your hands should finish at your navel. Pause, then slowly lower to the start position.
- Push-ups (Superset with Dumbbell Rows): 5 sets of 10 reps. Complete 10 push-ups, then go straight into 10 rows.
- Dumbbell rows: 5 sets of 10 reps. Grab a pair of heavy dumbbells and bend at the waist, holding them in front of you with straight arms. Explosively row them up, so the weight finishes at your hips. Imagine you're squeezing a tennis ball between your shoulder blades at the top of the movement, then slowly lower and repeat.
- Glute hyperextensions: 4 sets of 10 reps. Lie face down on a hyperextension machine or flat bench, then squeeze your glutes and brace your abs as you lift your torso.
Pitt was completing dumbbell rows with 40-45kg weights by the time filming began in Malta.
Additional Exercises
Pitt's routine also incorporated other exercises to target specific muscle groups and enhance overall fitness.
- Leg Day: Included exercises to work the legs, along with abs and cardio.
- Martial Arts: Incorporated martial arts training, potentially for fight scene preparation and overall conditioning.
- Sword Fighting: Practiced sword fighting, likely to prepare for fight scenes and provide a unique workout.
The Diet: Fueling the Transformation
Nutrition was a critical component of Pitt's Troy transformation. The diet focused on providing the necessary nutrients to support muscle growth and recovery.
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Core Principles
- High Protein Intake: Consumed a diet rich in protein to support muscle building and repair.
- Moderate Carbohydrate Intake: Included complex carbohydrates for energy, with a focus on timing them around workouts.
- Clean Eating: Emphasized whole, unprocessed foods.
Sample Meal Plan
While specific details of Pitt's Troy diet are scarce, a general outline can be inferred based on Gaver's guidance and typical bodybuilding nutrition principles.
- Breakfast: Eggs (likely a combination of whole eggs and egg whites) and oatmeal.
- Mid-Morning Snack: Canned tuna on whole wheat pita bread.
- Lunch: Two chicken breasts, brown rice or pasta, green veggies, raw seeds, and salad.
- Afternoon Snack/Pre-Workout: Protein bar or whey protein shake and a banana.
- Post-Workout: Whey protein shake and fruit.
- Dinner: Lean chicken or grilled fish, brown rice or pasta, green veggies, and salad.
- Evening Snack: Casein protein shake or low-fat cottage cheese.
Gaver jokingly summarized Pitt's diet as "Chicken, broccoli, brown rice."
The Fight Club Physique: A Different Approach
It's worth noting that Pitt's physique in Fight Club was achieved through a different approach than his Troy transformation. For Fight Club, the goal was to be lean and shredded rather than bulky. This involved:
- High Reps, Low Weight: Emphasized higher repetitions with lower weights to promote muscle definition and endurance.
- One Muscle Group Per Day: Focused on working one muscle group per day to allow for adequate recovery.
- Extensive Cardio: Incorporated a significant amount of cardio to burn fat and achieve a low body fat percentage (estimated at 5-6%).
Fight Club Workout Example
- Monday - Chest: Push-ups, Bench press, Nautilus press, Incline press, Pec deck
- Tuesday - Back: Pull-ups, Seated rows, Lat pull downs, T-bar rows
- Wednesday - Shoulders: Arnold press, Laterals, Front raises
- Thursday - Biceps & Triceps: Preacher curls, EZ curls cable, Hammer curls, Push downs
- Friday & Saturday - Cardio: Treadmill
Fight Club Diet Example
- Breakfast: Eggs (six whites, seven yolks) and 75g of oatmeal with raisins.
- Midmorning Snack: Tinned tuna in whole wheat pita breads
- Lunch: Two chicken breasts, 75-100g brown rice or pasta, and green veggies
- Mid-Afternoon Snack [Pre-Workout]: A protein bar or whey protein shake and a banana
- Post Workout: whey protein shake and a banana
- Dinner: Grilled fish or chicken, brown rice or pasta, vegetables and salad.
- Evening Snack: Casein protein shake or low fat cottage cheese (slow release protein).
Supplements
While not explicitly mentioned, it's likely that Pitt utilized supplements to support his training and diet. Common supplements for muscle building and fat loss include:
- Whey Protein: A fast-digesting protein source ideal for post-workout recovery.
- Casein Protein: A slow-digesting protein source suitable for overnight recovery.
- Creatine: A compound that enhances muscle strength and power.
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