What is meal preparation in fitness slang

The Fight Club Body: Brad Pitt's Workout & Diet

"Gentlemen, welcome to the Fight Club! The first rule of the Fight Club is: You do not say a word about the Fight Club! The second rule of the Fight Club is: You do not say a word about the Fight Club!" - that's actually the law. Actually. In today's blog post, however, we are exceptionally violating the requirement of silence and are talking in detail about Brad Pitt's impressive body transformation for the cult film.

Tyler Durden: a six-pack for the ages!

It was 1999 when the US drama "Fight Club" first appeared on the cinema screens of the world. In the same year the Backstreet Boys landed a number 1 hit in Germany with "I Want It That Way", the "Micro Scooter" became the most popular means of transport for all eight to twelve year olds, and the euro was introduced as the official currency. Wow, now I feel really old!

But even though "Fight Club" obviously dates back to the year snow, even today - around 18 years later - a question haunts all fitness forums on the World Wide Web: How the heck did Brad Pitt make it from the slender handsome in "Thelma & Louise "for the muscle-bound, fat-free, fist-wielding bad boy in" Fight Club "? How?

Did he nibble on Popeye's spinach during the breaks? Just before filming began, did he flop into the same potion that Obelix did in his childhood? Or is Brad Pitt's flawless body a construct of special effects and film tricks?

All nonsense. Brad Pitt's aesthetic body was based neither on magic nor on manipulation, but on the following five simple muscle building lessons that anyone can emulate:

Lesson 1: Quality instead of quantity!

Brad Pitt, aka Tyler Durden, embodied everything in 1999 that was only considered to be in the fitness scene years later "aesthetic look" would declare: broad shoulders, narrow waist, heroic chest and defined abdominal muscles!

Instead of voluminous mountains of muscles, Brad Pitt impressed on the screen with a harmonious, well-proportioned overall muscle package - an appearance that many young men consider particularly desirable these days. The reason: Said body optics not only make women's hearts beat faster, it also demands neither daily feeding or the questionable use of prohibited muscle building substances. In fitness jargon one would say: The Fight Club body is easily feasible "natural"!

Last but not least, the "aesthetic look" plays a role in the genetics of many men - including Brad Pitt. Why? Pitt is physically what would be called an "ectomorphic metabolic type" in sports science.

Because of its fast metabolism, the "Ecto" has a hard time gaining muscle mass (weight). Narrow joints, thin bones and long limbs quickly make it clear: In this life you will probably no longer become a "mass monster"! At the start of the film, Pitt also weighed only 70 kilograms with a height of 1.80 meters.

So what to do Exactly: Focus on your strengths! Ectomorphic body types, often referred to as "hard gainers", may not be able to shine with mountains of muscles, but they naturally have an extremely low body fat percentage. Defined Muscles? Like body contours carved in stone? A clearly visible six-pack? No problem for a "hardgainer"!

Brad Pitt also took advantage of this advantage and focused on quality instead of quantity from the start. And the training successes? Well, they showed up quickly because they weren't covered by an unaesthetic layer of fat!

Lesson 2: only one muscle group per workout!

Brad Pitt might not look like the classic bodybuilder in Fight Club - but he certainly trained like one! Means: Every day a (and only one!) Different muscle group was "hit". So the goal was to (overtax) strain a muscle group so that it would need the rest of the week for regeneration - before it was then used again with targeted weight training.

Friday and Saturday, however, were all about endurance training - but more on that later in Lesson 4! Brad was off training on Sunday. Since the actor had hardly anything to do with fitness - let alone bodybuilding - before the shooting of "Fight Club", at least one stress-free and sweat-free recovery day per week was not only sensible, it was downright essential for survival.

Here I have listed Pitt's training days in detail - including exercises, weights, number of sets and repetitions:

Monday (chest)

  • Push-ups (3 sets x 25 repetitions (reps))
  • Bench press (3 sets x 25, 15 and 8 reps of 75, 88, 102 kg)
  • Nautilus Press (3 sets x 15 reps of 36, 45, 60 kg)
  • Incline bench press with dumbbells (3 sets x 15 reps of 36, 45, 60 kg)
  • Butterfly device (3 sets x 15 reps of 26, 32, 36 kg)

Tuesday (back)

  • Pull-ups (3 sets x 25 reps)
  • Dumbbell shoulder press (3 sets x 15 reps of 34, 36, 40 kg)
  • Lat pulldown (3 sets x 15 reps of 60, 68, 75 kg)
  • T-bar rowing (3 sets x 15 reps of 36, 42, 50 kg)

Wednesday (shoulders)

  • Arnold Press (3 sets x 15 reps, each 24 kg)
  • Lateral raise (3 sets x 15 reps at 14 kg)
  • Front raises (3 sets x 15 reps of 12 kg)

Thursday (biceps / triceps)

  • Preacher curls (3 sets x 15 reps of 26, 36, 42 kg)
  • EZ curls on the cable (3 sets x 15 reps of 24, 30, 36 kg)
  • Hammer curls (3 sets x 15 reps of 14, 20, 24 kg)
  • Pushdowns (3 sets x 15 reps of 32, 40, 45 kg)

Friday + Saturday (cardio)

  • Treadmill (1 hour at 80 to 90 percent maximum heart rate)

Sunday: Rest day!

No, I haven't forgotten anything: Brad Pitt has strictly followed the motto "I don't train legs because you can't see them in the film", actually completely dispensed with "Leg Day". Here you should no Take US mimes as an example, but rather include squats, lunges and the like in your training regime for the sake of muscular balance between the upper and lower body.

Lesson 3: increase the number of repetitions, decrease the weight!

As you can see from Pitt's training plan, the Hollywood star did not shy away from high repetitions. Another noticeable feature: when choosing his training weights, Pitt put his ego behind! More helps more? Not with Brad Pitt!

Thus, the screen star acted completely in the gym opposite the popular belief that "hardgainers" need to work with heavy weights and low reps in order to progress in building muscle. However, Pitt's change in strategy had two good reasons:

1st reason: His coaches placed great value on one clean exercise execution. The term "clean" means the following in the world of fitness: The exercises are carried out slowly, in a controlled and concentrated manner - no falsifying, no swinging and no shortening of the range of motion!

2nd reason: The Fight Club star always tried to keep the much-cited during his workouts Mind-muscle connection (= Mind-muscle connection). What seems a little spiritual at first glance basically means nothing more than the conscious perception of our muscles during the exercise. Pitt did without the rum pose with fully loaded barbell and instead tried to feel and perceive every single repetition in the target muscles. The muscle building success proved him right!

Lesson 4: Cardio training is your friend and helper!

Five to six percent body fat. Yes, you read that right - five to six! For his role as the reckless bully named Tyler Durden, Brad Pitt stepped into the body fat percentage levels normally reserved for professional competitive athletes. For a fitness layperson who had never given a lot of thought to diets and strength training, these percentages are simply a physiological statement.

This is where Pitt's ectomorphic physique emerged, which within the fitness scene is generally regarded as a handicap rather than its greatest asset. His naturally high metabolic activity - coupled with his sophisticated exercise and nutritional routine - melted his body fat faster than the July sunshine a Calippo water ice cream with a cola flavor.

But - and now comes the big but - even for "hard gainers" it is almost impossible to get below six percent body fat through diet alone. At least in the tight timeframe that the actor had for his role preparation.

And what to do if the KFA is still unsatisfactory and time is running out? Exactly, man runs Likewise! Brad Pitt spent a total of two hours a week on the treadmill. The motto was "Better short and intense than long and comfortable!".

And indeed: One hour of running at 80 - 90 percent of the maximum heart rate truly deserves the title "intensive". The reason for this drag on the verge of the limit was not a sadomasochistic streak of the trainer, but: You simply did not want to risk that long extensive "Steady State Cardio" gnaws at Pitt's hard-earned muscle mass.

Lesson 5: nutrition is half the battle!

"Brad Pitt was so incredibly defined in Fight Club, the poor man must have starved terribly for this film." The Fight Club Nutrition Plan Proves: Nothing could be further from the truth! Although the movie star actually tried to create a daily calorie deficit in order to get the maximum out of the matter when it came to fat loss, "starvation" is really out of the question with seven meals a day.

No, it's not a typo on my part - Brad Pitt was looking seven times open the fridge during the day. Here is an overview of all meals:

1. Breakfast: