I'm not gonna lie, when this story came across my desk it was the transformation that was most impressive. It wasn't until I did a little further digging that I realised this wasn't a picture featuring a beefed-up Luke Dunphy from Modern Family, but an impressive transformation featuring not-so-indy singer Shawn Mendes.
Feeling a little sheepish (and old) that I didn't know of his immense fame - Mendes has 37.2 million followers on the 'Gram - probably aided in investigating how he achieved such an incredible transformation, and the commitment behind packing on some solid kg's of muscle.
The 20 year-old Canadian singer (I thought that was Bieber...) recently spoke to Rolling Stone, revealing that the secret behind his physique comes down training, and certainly not nutrition.
"I’m not the best to talk about when it comes to diet. If there’s fries in front of me, I’m definitely not gonna say no," admits Mendes refreshingly.
"I eat tons of carbs. I just work out a lot, dude. I go to the gym every morning, and I’m obsessed with fitness and just staying active."
So what does Mendes' workout routine look like? Well, he's right, he works out a lot. According to Healthy Celeb, Mendes sticks to a typical Split Weight Training program. This means he works different major muscle groups each day, taking 2 days rest each week.
But it seems that Mendes has tapped into the key to adhering to an exercise program; finding a mate to train with and stay accountable.
According to Shawn himself, he trains with fellow singer Charlie Puth, and they keep each other accountable even when they can't hit the gym together. "He actually sent me a picture of himself the other day, like a regular photo, but I remember when we were touring on the Jingle Ball tour, he started working out and he’s gotten so much bigger,” Shawn said on the Elvis Duran show.
And the deal apparently works both ways, with friendly threats of violence spurring Charlie on: “Charlie, I’m pumped to see you and I’ll see you in a couple months, and if you stop working out, I’ll kill you.”
Want to his a split session like Mendes? Follow the below example from his personal trainer, as quoted by Healthy Celeb. Done at the right weight, it's sure to induce a serious case of DOMs and stimulate some Mendes-sized growth!
Legs + Cardio
- Barbell squats 3 x 8-12
- Leg Press 3 x 8-12
- Leg Curls 3 x 8
- Lunges 2 x 15-20
- Leg Extensions 2 x 15-20
- Seated Calf Raise 3 x 20
- Standing Calf Raise 2 x 25-30
Then hit a machine (treadmill, bike or rower) for 20 to 25 minutes at 50-75% pace.