Gladiator 2 Training Tips: Get Ripped Like Pedro Pascal and Paul Mescal

It’s fair to say the core cast of Gladiator II look absolutely ripped. Paul Mescal and Pedro Pascal in particular are in phenomenal shape for their roles as Roman gladiators in director Ridley Scott’s historical epic. For that, we have fitness trainer and RISE311 founder Jason Walsh to thank.

Walsh is one of Hollywood’s most sought-after trainers. Not only did he work with Pascal on Gladiator II, spending months honing him into an adonis, but he’s also helped train Matt Damon, Jake Gyllenhaal, and Brie Larson.

So, how much time went into getting Pascal fighting shape for Gladiator II? “The time it takes for progress is different for everyone and depends on their starting point,” says Walsh. “I prefer to have at least 12 weeks for significant transformations, and more time is even better.”

In other words, if you want the pecs of Pascal or the muscle definition of Mescal, you’re looking at three month’s minimum. After all, they need all the help they can get, as one Gladiator II star details an epic coliseum battle.

But what about the average person who isn’t worried about meeting a shooting deadline? For those who want to emulate the look of a gladiator, here are Walsh’s core fitness tips.

“I recommend focusing primarily on building resilience, which can be achieved through emphasizing functionality, strength, and conditioning,” says Walsh, citing another Ridley Scott film, The Martian, as an example.

“Ridley likes to film long continual scenes, which is very demanding on the actors, requiring them to shoot for long durations in a full day of shooting. The last thing we want is fatigue to lead to injury, so working for this type of endurance is essential to longevity and overall health.”

Working out is only one part of achieving a six-pack all of ancient Rome could covet. Diet is another element, and Walsh has tons of useful tips for staying on top of what goes in your body - he even has a formula.

“I recommend 1.6 g of protein per every 1 kilogram of body weight. To calculate this for pounds, multiply your body weight by .46 and then divide by 3 or 4 to give you how many grams per meal.”

Walsh is keen to stress, however, calories are subjective and need to be calculated based on individual needs. That’s why he founded RISE311, a plant-based protein formulation focused on health and performance.

Related: Gladiator 2 Features Epic Baboon Fight, Says Ridley Scott

“As mentioned, quality protein is essential, so capping your workout with a clean, easily digestible protein powder like RISE311 is an easy way to boost muscle repair immediately. You should supplement your protein intake with a variety of whole foods that offer a balance of macro and micronutrients for optimal nutrition and absorption.”

Gladiator II releases in the US November 22, and in the UK 15 November, Learn more about RISE311 at RISE311.com