How to train like Gladiator II star Paul Mescal after transformation from shy Connell in Normal People to ‘Brick Wall’

HE shot to fame as shy Connell Waldron in Normal People.

But Paul Mescal is newly-bulked up for Gladiator II.

The 28-year-old Irish actor stars as Lucius in the new Ridley Scott flick, alongside Pedro Pascal, Denzel Washington and Connie Nielsen.

And he’s ripped.

In his own words, Mescal’s prep focused on fight choreography, lifting heavy weights and eating “a lot of chicken”.

Footage shared on TikTok earlier this year showed him getting sweaty in the gym with his trainer – something he did for hours every day.

And in an interview, keen jogger Mescal said he had to temporarily give up running as his focus was on building muscle.

He got so shredded, Pascal, who plays Marcus Acacius in the film (out November 15), described his co-star as “Brick Wall Paul”.

“He got so strong. I would rather be thrown from a building than have to fight him again,” he told Vanity Fair.

Speaking about how his training transformed him, Mescal added: “I just wanted to be big and strong and look like somebody who can cause a bit of damage when s*** hits the fan.

“Muscles start to grow, and that can be deemed aesthetic in certain capacities, but there is something about feeling strong in your body that elicits just a different feeling. You carry yourself differently.

“It has an impact on you psychologically in a way that is useful for the film.”

If Mescal’s new look has got you feeling inspired, listen up.

Two personal trainers have revealed how you can channel your inner gladiator during your next gym sesh.

James Crabtree, an F45 coach and head of operations at CSS Studios, said: “An intense class is the perfect place to supersize muscle and enhance strength gains.

“They can help increase your strength and improve your fitness levels through differing class structures and exercise patterns.

“In order to improve muscular and strength gains in your upper body, specifically work on your chest, shoulders and triceps.

“There are certain exercises that can help you achieve these goals and burn body fat and get increased muscular definition like Paul.”

Jermaine Johnson, Peloton instructor, added: “Consistency is key, so aim to train two to three times per week with a focus on full-body workouts.

“This approach builds strength effectively while minimising injury risk.”

THE EXERCISES

1. Dumbbell chest press

Lie back on a bench or a mat and hold a set of dumbbells above your chest at a 45-degree angle.

“Lower them until your elbows are at 90 degrees, then press back up, while keeping your core engaged,” Jermaine said.

“This exercise is perfect because it activates both the chest and front delts of the shoulder,” James added.

“Pick a manageable weight for four sets of eight to 12 reps, building the weight gradually each week.”

2. Barbell shoulder press

“This exercise really targets the whole shoulder,” James said.

“Again, pick a manageable weight, this time for four sets of six to eight reps.”

Place the barbell on a power rack so it is in front of your shoulders.

Then stand with your feet shoulder-width apart and engage your core by tucking your hips forwards.

“This puts your body in a strong position to start the exercise,” James said.

“Now, take your hands onto the bar just outside the width of your shoulders, pressing in front of your face, then fully extend the arms to lock out the elbows above the head.”

Slowly lower the barbell down, before pressing it up again.

3. Dumbbell lateral raise

Choose a dumbbell weight that’s right for you and stand tall, arms down, with a slight bend at the elbows.

“Raise your arms out to the sides to shoulder height, keep your palms facing down and squeeze at the top before controlling the descent back to the starting position,” Jermaine said.

Try four sets of 10 reps.

4. Plate lying triceps extension

“This exercise predominantly targets the triceps whilst engaging the shoulders and chest,” James said.

“Pick a plate that you can perform four sets of 12 reps with.

“You can also use a dumbbell, barbell or Ybell (specific to F45), and increase the weight each week.”

Lie back on a flat bench, holding the plate up to the sky.

“Make sure your elbows stay directly above your chest and do not move during the exercise; if they do, then the weight is too heavy,” James said.

“Lower the weight down towards the top of your head, then slowly bring the weight back to the ceiling, fully extending your arms at the top.

“You should feel a good burn on the back of your arms – this is when you know the triceps are firing!”

5. Dumbbell single-arm row

You’ll need the bench again for this one.

“Place one knee and hand on the bench, keeping the other foot on the floor,” Jermaine said.

“Hold the dumbbell in the opposite hand, pull your elbow towards your hip, squeeze your shoulder blade at the top, and lower with control.

“Keep your back flat throughout the movement. When complete, switch arms.”

Aim for four sets of eight reps, resting for one to two minutes between each one.

6. Dumbbell squat

Hold one dumbbell in each hand at your shoulders (in a front rack position), or one dumbbell close to your chest (ready for what’s known as a goblet).

“Keep your chest up and back straight, then lower your hips back and down into a squat position,” Jermaine said.

“Pause here, before pushing through your heels to stand up.”

Try to do eight to 12 reps. Repeat three to four times.

7. Dumbbell Romanian deadlift

And finally, stand tall, with your feet hip-distance apart.

Hold your dumbbells down in front of you with straight arms.

“With a slight bend in the knees, hinge at the hips and lower the dumbbells to the your mid-shin,” Jermaine said.

“Make sure to keep your back flat and engage your glutes when you return to standing.”

Aim for three to four sets of 10 reps.

THE DIET

If you’re going hard in the gym, you also need to make sure to pay attention to what you eat.

And if you’re trying to build muscle, then it’s all about protein.

Protein is found in larger quantities in foods like meat and dairy, as well as beans, nuts and eggs.

Exactly how much we need each day varies throughout our lives.

A child under three, for example, requires around 14g a day, whereas older people are advised to consume significantly more to prevent muscle wasting.

Generally though, the NHS recommends that people try to eat 0.75g of protein per kilogram of body weight every day.

For the average woman, this is 45g, or 55g for men, which works out at about two portions of meat, fish, nuts or tofu daily.

But if you’re super active, pregnant, or trying to build muscle like Mescal, you might need more.

He previously said: “I ate a lot of chicken and lifted heavy things.”

Although the actor said he continued to drink and smoke – so all in moderation!