If you thought prepping for a movie was just a matter of memorising lines, think again. Paul Mescal, the talented Irish actor known for his intense performances, took things up several notches for his role as Lucius Verus in Gladiator 2, Ridley Scott’s highly anticipated sequel to the 2000 epic.
But this wasn’t just any gym prep; it was a full-on gladiatorial transformation that saw Mescal pushing beyond conventional training and rethinking how a warrior should be portrayed.
Why Mescal Wanted This Transformation
- Mescal shared that he was driven by an “ambition to do something more muscular and physical.”
- He aimed to surprise audiences, proving he could embody a warrior beyond the intellectual, sensitive roles he’s known for.
- Initially, he toyed with the idea of depicting gladiators as “normal,” but soon realised authenticity required a more robust approach.
“I wanted to do the role justice by adjusting my training to suit that of a gladiator,” he admitted, acknowledging the balance between realism and cinematic intensity.
The Training Plan: From Theatre to Arena
Paul Mescal’s training for Gladiator 2 was not a casual commitment but an all-consuming regimen designed to build the strength, endurance, and muscularity necessary to portray a gladiator convincingly. Here’s a detailed breakdown of his comprehensive workout programme, developed alongside his trainer, Tim Blakeley, a former navy military man turned to bodybuilder.
1. Initial Phases: Push, Pull, and Legs Routine
- Frequency: Five to six days a week.
- Focus: Short, intense rep schemes that maximised output without excessive duration.
- Exercises:
- Push Day:
- Bench Press
- Incline Chest Press (45-degree angle)
- Dips with a forward lean to activate chest
- Pull Day:
- Pull-Ups
- Barbell Rows
- Bicep Curls (standard and hammer variation)
- Leg Day:
- Squats (including deep squats for full engagement)
- Leg Presses
- Lunges
- Push Day:
2. Transition to Focused Body-Part Training Once Mescal shifted fully into “gladiator mode,” his training evolved into a split targeting one body part per session, five days a week. This helped fine-tune each muscle group while still supporting overall muscular balance. The structured approach kept his body in a constant state of adaptation.
Key Training Techniques:
- Warm-Up Feeder Sets: Used lighter weights to prime muscles before heavy lifting.
- Drop Sets: Often included at the end of chest press and other major lifts, these sets involved pushing to failure, immediately reducing weight, and repeating until complete fatigue.
- Triple Drop Sets: Occasionally used for exercises like the chest press to maximise muscle fibre recruitment.
- Feeder Set Example:
- Start with an intermediate weight to warm up for each main lift.
Chest Day Breakdown:
- Incline Chest Press: Bench set at 45 degrees, using dumbbells or a barbell. Slow, steady reps to target the upper chest.
- Flat Bench Press: Maintaining alignment to engage the main chest muscles.
- Dips: Performed leaning forward to activate the chest and triceps.
- Incline Cable Fly: Cables set low and pulled across the body, creating tension and engaging stabilising muscles.
- Cable Fly (Standard): Adjusted cables higher, pulling down and across the chest.
Leg Training and Power Development:
- Squats and Deep Squats: Vital for lower body strength and the powerful gait Mescal displayed on screen.
- Leg Presses: High weight, slow reps to build mass.
- Lunges and Step-Ups: Incorporated to develop functional power, essential for running and sword fighting scenes.
- Calf Raises: Used for overall leg strength and aesthetic balance.
Cardio Strategy:
- Stage Work as Cardio Substitute: During his West End theatre performances, traditional cardio was avoided since he already had high cardiovascular output.
- Filming Adjustment: When training in North Africa, sprint work was added to maintain conditioning under challenging weather conditions.
“We ditched the cardio because running around on stage every night was cardio enough,” Blakeley noted.
But that didn’t mean his legs were off the hook. Mescal’s training included significant leg days to boost power and maintain agility, important for action scenes involving sprints and stunts.
Muscle Memory and Conditioning
Mescal’s past fitness experiences served as a foundation, which his trainer, Blakeley, leveraged to quickly upscale his strength and physique.
“Even though Paul hadn’t lifted serious weights in a while, he had muscle memory from his Gaelic football days,” Blakeley revealed.
The Role of Nutrition
Achieving a body fit for a warrior in ancient Rome wasn’t just about hours in the gym. Nutrition played an equally pivotal role in sculpting Paul Mescal’s physique. Blakeley designed a diet plan tailored to fuel intense workouts, support muscle recovery, and keep energy levels high.
1. The Staples of Mescal’s Diet:
- Protein Sources:
- Eggs: A breakfast staple, packed with essential amino acids.
- Chicken: Lean and versatile, forming a large part of his lunch and dinner protein.
- Beef: Included for variety and higher calorie density, ideal for maintaining muscle mass.
- Fish: Added for its omega-3 content, which aids in recovery and overall joint health.
- Carbohydrates:
- Rice: A primary carb source for maintaining energy, especially before and after training.
- Whole Grains: Provided sustained energy throughout the day.
- Healthy Fats:
- Avocado and Olive Oil: Used to keep calorie intake up without compromising on quality nutrition.
- Vegetables:
- Broccoli, Spinach, and Kale: Added for micronutrients and fibre, essential for digestion and metabolic health.
2. Caloric Management and Flexibility:
- Balanced Surplus: Mescal’s diet was kept in a slight caloric surplus to support muscle growth while maintaining a lean look.
- Negotiated Indulgences: One unique aspect of Mescal’s diet plan was its realistic approach. The actor was upfront about enjoying the occasional drink or smoke. This honesty allowed Blakeley to plan around these indulgences, working them into the calorie equation without hindering results.
“At the start, Paul told me, ‘I warn you, I do drink and I do smoke,’” Blakeley recalled. This openness enabled a flexible diet plan, where moderation was key.
3. Hydration and Recovery:
- Hydration: Staying hydrated was critical, especially while filming in hot climates. Regular water intake helped maintain performance and reduce the risk of cramping.
- Weekly Massages: To help with muscle recovery and prevent tightness, Mescal received regular massages. This kept his body in prime condition for heavy lifts and on-set stunts.
- Boxed Meals: Blakeley ensured that Mescal had pre-prepared meals to make sticking to the diet plan simple and consistent.
4. Managing Cheat Moments: Mescal’s body was highly efficient at utilising food, a key factor that allowed him to maintain lean muscle even when indulging. He would often discuss how many drinks he could have after a training session, displaying a level of honesty that’s rare among celebrity clients.
“He’d ask how many drinks this workout allowed him that night,” Blakeley said. This transparent approach not only fostered trust but allowed them to adapt the programme without compromising results.
Meal Examples from Mescal’s Regime:
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Lunch: Grilled chicken with rice and a side of steamed broccoli.
- Dinner: Pan-seared salmon with sweet potatoes and kale salad.
- Snacks: Greek yoghurt with honey and almonds; protein shakes post-workout.
- Cheat Snacks: Occasionally factored in, like a few pints at the local pub.
“His body just soaked up the food,” Blakeley said. “He was putting on lean tissue while losing weight.”
This combination of rigorous training and a balanced, yet flexible diet, helped Paul Mescal achieve a physique that looked authentically powerful and ready for the brutal, high-impact world of Gladiator 2.
Keeping It Real: The No-Superhero Aesthetic
Unlike the superhero standards Hollywood often imposes, Mescal aimed for a raw, athletic build reflecting ancient gladiators.
“Superheroes don’t exist, but gladiators did,” Mescal pointed out, preferring an athletic silhouette shaped more by function than spectacle.
“We don’t know exactly what they looked like, but they were prime athletes raised in stables.”
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Leg Day and the Importance of Balance
Skipping leg day? Not for Mescal. With intense stage work and shooting scenes in North African heat, his lower body was already in peak condition. Blakeley emphasised:
“If you’re running around an arena, you need big powerful legs. It also helps your gait. We wanted him to walk into that arena with power, and he did.”
Leg training was a non-negotiable component, boosting his power for fight scenes and giving him an imposing stance on-screen.
The Brutality Factor: Stunt Work and Sword Play
Mescal’s commitment wasn’t just about lifting weights. The stunt coordinator Nikki Berwick crafted a regimen ensuring Mescal could wield a sword with agility and strength. Blakeley trusted Berwick’s expertise to manage the practical choreography:
“Swinging a sword was never an issue for Paul,” Blakeley said. “We knew he could handle the physicality, so we focused on building strength and resilience.”
Pedro Pascal, his co-star, noted the realism in Mescal’s performance, quipping that he’d “rather be thrown from a building” than engage in another sparring session with him.
The Psychological Battle
Mescal’s workouts weren’t just physical challenges but mental ones. Known for needing clarity and structure, he often requested a rundown of the upcoming session to prepare himself:
“There’d be a five-minute negotiation of what we’re going to do… once he’s got that in his head, it’s head down and get it done,” Blakeley chuckled.
Filming in Morocco: Beyond the Gym
Shooting in the blistering Moroccan sun added an extra layer of intensity. The team incorporated sprint work towards the end of training:
“Paul would go at 110%, and I’d have to pull him back. He doesn’t know how to hold back,” Blakeley said, reflecting on Mescal’s relentless drive.
Conclusion: The Legacy of Hard Graft
As Gladiator II nears its release, the spotlight is on whether it can recapture the magic of its predecessor. One thing is clear: Mescal’s transformation wasn’t just an attempt to play a role—it was a dedication to embodying the essence of a fighter who could endure anything thrown at him, in story and in reality.
For fitness enthusiasts inspired by Mescal’s journey, remember that results stem not only from intense effort but also from a tailored, balanced approach. It’s about maintaining honesty, pushing limits, and, sometimes, allowing that well-earned pint.
