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Can You Get Film Star Muscles Without Taking Steroids?

Can You Get Film Star Muscles Without Taking Steroids?

Can You Get Film Star Muscles Without Taking Steroids?

If you are anything like me then one of the main incentives to start lifting weights and hitting the gym was to try to gain action hero Hollywood muscles!

Whether it be Marvel, Batman or Rocky everyone had their favourite!

And although there is a fair amount of controversy when it comes to whether or not some of these movie stars actually took performance enhancing drugs (steroids).

It is important certainly for those looking to build an impressive muscular physique naturally. To establish whether or not it is actually possible to achieve action hero film star muscles without resorting to performance enhancing drugs.

This article will be analysing whether any of these top 10 Hollywood physiques are attainable naturally for someone with average genetics.


Before anyone starts to get too excited…

I must confess…

I don`t have the inside scoop on who took what, or what magic workout routine or diet these film stars actually used in order to achieve their iconic muscular Hollywood physiques.

So for that, I can only apologise…

What I do have however is some fairly credible data on the discussed film stars physical stats (weight, height, body fat percentage) when playing these roles.

Therefore I have used this data to discuss with scientific research and evidence. Whether or not each film star physique would be achievable via natural means alone.


If you have been an avid reader of Train-Natural for a while or have even read my book

“The Natural Guide To Building Lean Muscle” (shameless plug).

Then you will know that I don`t like to make any bold claim or statement without referencing scientific proof or physical evidence to back it up.

This article is no different!

In order to actually answer the question as to if a certain actors physique is actually achievable naturally. I will be looking at the actors Fat Free Mass Index.

Fat Free Mass Index (FFMI)

For those of you that don`t know, your fat free mass index is an index used to measure the amount of muscle mass, an individual is carrying relevant to their weight and height.

It is similar to a body mass index (BMI) which is the index often used by doctors to calculate if a person is at a healthy weight for their height.

However, a fat free mass index is far more specific to muscle building and bodybuilding. This is because a BMI does not account for what quantity of a persons body weight is muscle and what is fat.

A fat free mass index uses three key parameters:

  1. Bodyweight
  2. Height
  3. Body fat percentage.

These 3 parameters are then placed into a formula (shown below) which is used to give you a resultant number, your FFMI.

  • Lean mass = Weight in kg x (1.0 – (Body fat %/ 100.0))
  • FFMI = (Lean / 2.2) / ((Height in ft x 12.0 + in) x 0.0254)x 2.20462
  • Adjusted FFMI = FFMI + (6.1 x (1.8 – ((Height in ft x 12.0 + in) x 0.0254)))

The higher this resultant number (your FFMI and adjusted FFMI) the higher the ratio of muscle to body fat that person is carrying relevant to their height.

Make sense?

Why Fat Free Mass Index?

The reason for using fat free mass index to establish whether or not a certain physique is achievable naturally or not is simple.

There has been proven research conducted using fat free mass index data from both steroid and non-steroid using bodybuilders. This data has then been meticulously analysed to create a series of categories.

Just like the categories, your doctor informs you of when calculating your BMI (body mass index) to determine whether you are underweight, healthy weight, overweight or obese.

There are a similar set of categories established for FFMI (fat free mass index). The only difference being that these categories are in essence a scale of how impressive your lean muscle gains are relative to your height.

Fat Free Mass Index (FFMI) Categories

16 – 17 = Below Average

17 – 19 = Average

19 – 21 = Above Average

21 – 23 = Excellent

23 – 25 = Superior

25 – 27 = Still attainable naturally but only for the genetically gifted minority

27 – 30 = Very unlikely to achieve without the use of performance-enhancing drugs

30+ = Basically Mr Olympia

The categories were established using data collected from both steroid and non-steroid bodybuilders.

This data was then analysed and a natural threshold of 25 was established and deemed as the level in which 95% of natural bodybuilders top out.

Therefore any individual who possesses a fat free mass index score in excess of 25 is either a genetic anomaly or is using performance enhancing drugs (steroids).

The Chosen Film Star Physiques

In order to help increase understanding about what level of muscularity is achievable naturally, I have chosen, in my opinion, some of the most iconic Hollywood male physiques.

Ranging from the 230lb Arnold Schwarzenegger right down to the 160lb Brad Pitt.

So let’s get started with one of my personal favourites.

Sly Stallone, Rambo First Blood & Rocky 3 – 1982

Sylvester Stallone Workout Rambo physique height weight                Sylvester Stallone Rocky 3 body height weight muscle

  • Height = 5ft 10
  • Weight = 180lbs
  • Body Fat Percentage estimate = 6%
  • Fat-Free Mass Index (FFMI) = 24.4

Dwayne Johnson “The Rock”, Pain And Gain – 2013

the rock pain and gain body muscle workout

  • Height = 6ft 6
  • Weight = 262lbs
  • Body Fat Percentage estimate = 6%
  • Fat-Free Mass Index (FFMI) = 29.7

Arnold Schwarzenegger, Conan The Barbarian – 1982

arnold schwarzenegger conan movie body muscle

  • Height = 6ft 1
  • Weight = 230lbs
  • Body Fat Percentage estimate = 7%
  • Fat-Free Mass Index (FFMI) = 28.7

Brad Pitt, Fight Club – 1999

Brad Pitt Fight club body muscle six pack muscle workout

  • Height = 6ft
  • Weight = 160lbs
  • Body Fat Percentage estimate = 6%
  • Fat-Free Mass Index (FFMI) = 20.7

Daniel Craig, James Bond Casino Royal – 2006

James bond Daniel Craig body muscle casino royale

  • Height = 5ft 10
  • Weight = 180lbs
  • Body Fat Percentage estimate = 10%
  • Fat-Free Mass Index (FFMI) = 23.2

Tom Hardy, Warrior – 2011

tom hardy warrior body muscle ripped

  • Height = 5ft 9
  • Weight = 180lbs
  • Body Fat Percentage estimate = 11%
  • Fat-Free Mass Index (FFMI) = 23.6

Hugh Jackman, Wolverine – 2013

hugh jackman wolverine - ripped muscle workout six pack

  • Height = 6ft 2
  • Weight = 195lbs
  • Body Fat Percentage estimate = 6%
  • Fat-Free Mass Index (FFMI) = 24.2

Chris Hemsworth, Thor – 2017

chris hemsworth Thor body shredded muscle workout

  • Height = 6ft 3
  • Weight = 201lbs
  • Body Fat Percentage estimate = 9%
  • Fat-Free Mass Index (FFMI) = 23.6

Gerard Butler, 300 – 2006

gerard-butler-workout muscle ripped 300 body

  • Height = 6ft 2
  • Weight = 200lbs
  • Body Fat Percentage estimate = 8%
  • Fat-Free Mass Index (FFMI) = 24.2

Jean-Claude Van Damme, Bloodsport – 1988

jean claude van damme bloodsport body muscle ripped

  • Height = 5ft 9
  • Weight = 185lbs
  • Body Fat Percentage estimate = 8%
  • Fat-Free Mass Index (FFMI) = 25.1

Zac Efron, Baywatch – 2017

Zac efron baywatch sterois muscle body

  • Height = 5ft 9 inches
  • Weight = 170lbs
  • Body Fat Percentage estimate = 7%
  • Fat-Free Mass Index (FFMI) = 23.3

So is it possible to look like a film star with an FFMI under 25 without taking steroids?

Zac efron baywatch natural muscle transformation


Almost anyone can gain a substantial amount of lean muscle mass and improve there physique and level of muscularity to rival the majority of film star physiques listed above!

If you are interested in learning more about how much muscle you can gain naturally and the proven scientific methods to maximise muscle growth and increase your FFMI naturally.

I would highly recommend checking out my book.

It is dedicated entirely to helping people build lean muscle naturally and sustainably. The book contains over 250 pages of proven methodologies and information on everything related to building lean muscle and will help to provide you with a comprehensive understanding of how to train, eat, think and live to maximise strength and lean muscle growth!

I’ve also included a science and evidence backed 14-week training and nutrition program which is completely bespoke to your individual requirements.

The tools and information provided in this book will allow you to take a simple systematic approach to gaining lean muscle which for once has actually been proven via science to deliver results.

So if you are struggling with what to eat, how to train etc.. etc..

Click the link below to find out more.

“The Natural Guide To Building Lean Muscle”

The Natural Guide To Building Lean Muscle: Natural Bodybuilding Ebook Cover


References And Image Credits:

Schutz, Y., Kyle, U. U., & Pichard, C. (2002). Fat-free mass index and fat mass index percentiles in Caucasians aged 18-98 y. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 26(7), 953-960. link

Kyle, U. G., Schutz, Y., Dupertuis, Y. M., & Pichard, C. (2003). Body composition interpretation: contributions of the fat-free mass index and the body fat mass index. Nutrition, 19(7), 597-604. link

Kouri, E. M., Pope Jr, H. G., Katz, D. L., & Oliva, P. (1995). Fat-free mass index in users and nonusers of anabolic-androgenic steroids. Clinical Journal of Sport Medicine, 5(4), 223-228. link

The post Can You Get Film Star Muscles Without Taking Steroids? appeared first on Train-Natural.

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Can You Get Film Star Muscles Without Taking Steroids?


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