A protein shake can help you get all of the protein you need in your daily diet. You wouldn't know it, but Ritchson, who did not play football past the 7th grade, says he … One of Ritchson’s early routines was to do 1 rep of each exercise, then 2, etc., all the way up to 25 of each, then reverse back down to 1. All matters regarding your health require medical supervision. Because Ritchson eats clean, wholesome foods most of the time, he doesn’t feel bad about the occasional slice of pizza. Alan Ritchson has one of the most impressive physiques of anyone in Hollywood right now. I’ll be giving you three days of programming to be The sprints workouts are very intense and done at near maximum speeds. The two guys I worked out with were built just like Alan Ritchson and were totally jacked. An article by Joseph Potts on Stacktook a look at what Ritchson does to get in great shape. Ritchson is one of three boys, and he himself has 3 sons: Calem, Edan and Amory. Ritchson has struggled to maintain his mental health and calls getting everything you want ‘a special kind of hell.’ He advocates healthy habits like eating well, exercise and not drinking or doing drugs, and meditation to help make yourself aware of your higher self. He says he also wouldn’t mind taking on the role of a piano-playing librarian. After being robbed when he was 13, his enthusiasm for self-defense grew and he started studying tae kwon do. In fact when I came home from University my family was concerned I had taken steroids. © 2019 Kinobody, LLC. He is very muscular and lean without looking like a typical meat head. Incline Barbell Bench Press: 5 x 4-6 reps (2-3 minutes rest between sets), Flat Dumbbell Bench Press: 4 x 6-8 reps (2-3 minutes rest between sets), Incline Flyes: 4 x 8-12 reps (30-60 seconds rest), Skull Crushers: 4 x 6-8 reps (2-3 minutes rest), Over-head Dumb Bell Triceps Extensions: 4 x 8-10 reps (2-3 minutes rest), Cable Rope Extensions: 4 x 8-12 reps (30-60 seconds rest), Weighted Pull Ups*: 5 x 5 reps (2-3 mins rest), Seated Cable Rows: 4 x 8-12 / Super set with Bent Over Flyes: 4 x 10-12 (30-60 sec rest), Barbell Curls: 4 x 4-6 reps (2-3 minutes rest), Incline Dumbbell Curls: 4 x 6-8 reps (2-3 minutes rest), Cable Curls: 4 x 8-12 reps (30-60 seconds rest). This program is geared towards someone looking to. Alan Ritchson wasn’t eating thousands of calories to get his body, he built a decent foundation of muscle while leaning down. I assume that will all change in the future as Alan Ritchson gains more notoriety. At 16, he... facebooktwitteryoutubeinstagramDominic PurcellActor Born: 1970Dominic Purcell was born in England but moved to Australia when he was 2. The last exercise is going to be done for higher reps and with brief rest periods. Ritchson’s goal is to have the svelte body of a swimmer. Actor Alan Ritchson was a scrawny high school junior in Niceville, FL, back in 1999. Alan Ritchson moved around a lot as a kid. However, if you are looking to build a physique similar to that of Alan Ritchson then keep reading. The Alan Ritchson Diet requires you to be in a calorie deficit so you can lean down and reveal the lean muscle you’ve built. Vikander began acting at... facebooktwitteryoutubeinstagramDavid BautistaActorBorn: 1969David Bautista was born in the Washington, DC suburb of Arlington, Virginia. Ritchson was the character model for the video game Beowulf. In high school, she played soccer and was a member of the student council. Alan Ritchson Workout Routine Training Volume: 4-6 days per week Explanation: Ritchson trains 6+ days a week because his training revolves around staying active. facebooktwitteryoutubeinstagramScott AdkinsActor Born: 1976From England, Scott Adkins became interested in martial arts when he was 10 years old. I’m a meat-eater. Protein is essential for building muscle. This will ensure long-term muscle growth from, A high-quality weight belt is a MUST on weighted pull ups. In addition to long runs, he does sprints and his old standbys: pull-ups, dips, sit-ups and burpees. Make sure to stop a rep before failure on all of your sets to avoid burning out. ‘I give myself permission 20% of the time to eat whatever I want.’, ‘I’ll have a piece of pizza and I don’t beat myself up about it.’, ‘I was like, “Okay, I’m gonna go vegan…I made it like 4 days.’, ‘I was dreaming about ribs and burgers, and I’d wake up pissed off that I couldn’t have them.’, ‘Never doing that again. Ritchson has hundreds of thousands of followers on social media. Other than adding running, his routine hasn’t changed much since then. So I decided to put together the Alan Ritchson Workout you can use to build his type of physique! When I was in first year university I was fortunate to lift weights with a couple x football player doormen. Two more go-tos for those looking to build muscle are BCAAs and creatine, both of which increase gains, improve endurance and speed recovery. The endura… Alan Ritchson moved around a lot as a kid. I assume that will all change in the future as Alan Ritchson gains more notoriety. Ritchson says he mostly comes up with his songs when he’s driving. Surprisingly, it isn't a ton of traditional lifting in the weight room and instead consists of a foundation consisting of the following: Ritchson considers running to be the core of his training program. He had a rough childhood and was living on his own by age 17. If you want a complete workout and diet program that will help you achieve a body like Alan Ritchson, check out the Superhero Bulking Program. Record your weights and sets/reps every workout to track and ensure steady improvement in strength . For The Hunger Games, Ritchson worked with trainer Danny Hernandez on daggers. Although, this type of workout routine requires a proper diet and rest for recovery, so make sure you eat enough food and supplement if necessary. Therefore your workouts effectiveness will be maximized. Alan Ritchson plays Thad Castle, the captain of the college football team who is almost like a Derrick Zoolander in terms of how full he is of himself and his lack of intelligence. He spent 4 months training with a dagger, despite having very little on-screen time. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. He follows the 80/20 rule, meaning he eats clean 80% of the time and allows himself to indulge 20% of the time. *Note: A high-quality weight belt is a MUST on weighted pull ups to prevent discomfort an distraction from training. He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. In 2010, he landed the lead in Blue Mountain State, and in 2017 he played the lead in Blood Drive. Ritchson eats a decent amount of fish, but for those who don’t, a supplement of omega-3s is a good idea to reduce inflammation throughout the body, and support a healthy brain and heart. The show is centered around the college football team and it seems that they do a lot more partying than playing football. Ritchson likes to exercise outdoors and may get enough of the ‘sunshine vitamin’ that way, but the vast majority of people do not get sufficient vitamin D so supplementing is a wise idea. In this picture, Alan Ritchson eyeline seems 2 cm over Rob's headtop, this would mean 173+2=175cm. Ritchson’s first alcoholic beverage was a glass of wine drunk with his parents on his 21st birthday. He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. By combining these two different styles of weight training you can maximize muscle growth. Ritchson on his Preferred Way to Exercise, Ritchson on the Secret to a Superhero Physique. Bautista worked as a nightclub bouncer until he was arrested for a... Alan Ritchson doesn’t talk much about supplements, but the following would be beneficial for those trying to achieve a physique like Ritchson. He has been married to his wife Catherine since 2006 and they have 3 sons. Alan Michael Ritchson (born November 28, 1982) is an American actor, model, and singer. Barbell Squats: 5 x 5 reps (2-3 minutes rest), Leg Curls: 4 x 6-8 reps (2-3 minutes rest), Calf Raises: 4 x 10-15 reps (30-60 seconds rest), Seated DB Shoulder Press: 5 x 5 reps (2-3 minutes rest), Shrugs or Power Cleans: 4 x 6-8 reps (2-3 minutes rest), Lateral Raises: 4 x 8-12 reps (30-60 seconds rest), Flat Barbell Bench: 4 x 5 reps (2-3 minutes rest), Incline DB Bench: 4 x 6-8 reps (2-3 minutes rest), Weighted Chin ups: 4 x 5 reps (2-3 minutes rest), Standing DB Curls: 4 x 4-6 (2-3 minutes rest), Lying DB Triceps Extensions: 4 x 6-8 reps (2-3 minutes rest), Rope Cable Extensions: 4 x 8-12 reps (2 minutes rest), Dead-lifts: 5 x 5 reps (2-3 minutes rest), Reverse Lunges: 4 x 6-8 reps per leg (2-3 minutes rest), Seated Barbell Shoulder Press: 5 x 5 reps (2-3 minutes rest), Upright Row: 4 x 6-8 reps (2 minutes rest). If Alan's eyeline-headtop distance is same as the average (11 cm), it would make him 175+11=186cm. We followed a 5 day workout split and it went like this: Each muscle group was hit to oblivion 2x per week. Ritchson pays close attention to his diet. Ritchson was a member of two school singing groups and received a music scholarship to attend college. Then Hernandez turned up again as his Ninja Turtle trainer on scythe. Ritchson says he was more into baseball cards than comic books as a kid. He has a crew of 4 to help him get into it. But he has gone on to play a lot of comic book roles including Aquaman, Raphael in Teenage Mutant Ninja Turtles and Hawk on Titans. This is a high volume program. However, this is not the case off set because Alan Ritchson had to do some serious workouts to build an extremely fit and muscular physique. Ritchson has also appeared on the big screen in films including The Hunger Games: Catching Fire and the Teenage Mutant Ninja Turtles reboot. Ritchson found a small recurring role as Aquaman in Smallville and also appeared in CSI: Miami and 90210 among other shows. Ritchson says one of his favorite things is learning new action skills. Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. The 80/20 rule is popular with many celebrities, including Jillian Michaels, Tom Brady and Miranda Kerr. This is much more effective than your typical bodybuilding split where you only hit each muscle group once per week. After watching the documentary film Forks Over Knives, Ritchson resolved to stop eating meat entirely, but it didn’t last. These are the lifts that you will be adding weight to every single workout. Therefore, I modeled the Alan Ritchson Workout after this. Although I don’t know the exact diet Alan Ritchson followed, I can guess pretty accurately as to what it looked like. I had no idea who this guy was until a few weeks ago when I started watching one of the funniest shows on television. ‘I was doing whatever I could to fill out and catch up to everybody else.’, ‘My genetics lend themselves to size, so if I wanted to get enormous, I could.’, ‘If I started working out with weights or bench-pressing at the gym, I would look like an ogre.’, ‘It takes a lot of work, but, I mean, who gets to learn new crafts like that?’. *Your results may vary. Ritchson lives in the Hollywood hills and loves to run them to add variety to his workout. Vitamin D helps grow and repair muscle growth and also supports the production of testosterone. His routine consists of 5 running workouts per week, of which 2 are short sprinting sessions and the remaining 3 are more distance running. He has also done MMA, jiu-jitsu, and wields a mean scythe. His first professional acting gig was on Broadway in a revival of The Rainmaker in 1999. The first two exercises per muscle group in the Alan Ritchson Workout are geared towards heavy weight, lower reps and long rest periods. He then found small roles on Law & Order and a recurring role... facebooktwitteryoutubeinstagramEvangeline LillyActress Born: 1979From Alberta, Canada, Nicole Evangeline Lilly is the middle of 3 girls. Ritchson was a skinny kid in high school, so he started doing bodyweight exercises including push-ups, pull-ups, sit-ups and dips to build muscle. His first TV appearance was in 2004 on American Idol, and he released an independent album in 2006 called This Is Next Time. ‘I didn’t really grow up a comic book fanatic.’, ‘With a thick enough wetsuit, I think anyone can look like a superhero.’, ‘It’s just not the most comfortable thing.’, ‘Any time you have an opportunity as an actor to really grow along with your character, I think that’s a real gift.’, ‘The outside of the body is just one of several mirrors our inner life has to rely on. He fills up on fish and veggies and avoids dairy products, refined sugar, and red meat. All Rights Reserved. Ritchson was once a model for brands such as Abercrombie and Fitch, but he gave it up in 2009. Hard to have a healthy body without a healthy mind.’, https://www.muscleandfitness.com/athletes-celebrities/behind-scenes/how-blood-drive-star-alan-ritchson-stays-shredded/, https://www.imdb.com/name/nm2024927/bio?ref_=nm_ov_bio_sm, https://www.showbizjunkies.com/tv/titans-alan-ritchson-interview/, http://www.justjared.com/2020/01/17/titans-star-alan-ritchson-bares-ripped-body-along-with-empowering-message-about-getting-healthy/, https://www.dailymail.co.uk/tvshowbiz/article-3348936/The-Hunger-Games-star-Alan-Ritchson-welcomes-son-wife-means-brave-powerful.html. He avoids alcohol and drugs and believes clean eating and exercise are key to overall fitness, including mental health. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. She grew up Christian and had an interest in... facebooktwitteryoutubeinstagramAlicia VikanderComedian, Martial Artist, and Commentator Born: 1967 Alicia Vikander is from Sweden. Over the 6 months that I trained with these guys I added some serious muscle. Alan Ritchson is known in both the fitness and entertainment industries for his well-toned physique. It’s just my blood type.’. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process. He says that within days, he was having meat-filled dreams. Ritchson belongs to a gym which he chose based on its awesome pull-up bar, but his preference is to exercise outside. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. He has also a recurring role in Titans. He runs a ton, and also incorporates a lot of bodyweight training on top of sometimes using Tabata-style circuits. In addition, the muscle groups are spaced out perfectly throughout the week giving your muscles ample rest between workout sessions. This will ensure long-term muscle growth from progressive overload. Like many of us who were desperate to add muscle to our skinny frames, he relied on bodyweight moves such as pushups, pullups, situps, and dips. However, if you are looking to build a physique similar to that of Alan Ritchson then keep reading. The actor shared that he was a late bloomer in high school. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. These are the lifts that you will be adding weight to every single workout. Blue Mountain State! Rob says Alan has a slight edge in footwear, let's cut 1 cm then, so my guess after this picture is 185cm (±1cm) for Alan Ritchson. Ritchson says the Hawk suit is extremely uncomfortable to wear and difficult to move in, and that at the end of the day, his chest is often bleeding. The first two exercises per muscle group in the Alan Ritchson Workout are geared towards heavy weight, lower reps and long rest periods. While he’s still willing to act and cultivates a certain look that allows him to play a variety of roles, Ritchson has set his sites on directing. Ritchson was a member of two school singing groups and received a music scholarship to attend college. Because he eats a somewhat limited diet, a multivitamin is always a good idea to be sure you’re getting all of the essential micronutrients while probiotics help ensure you’re absorbing the nutrients you consume. Calcium is also essential for strong bones, and smooth muscle contraction including heart muscle. Her parents divorced when she was a baby and she was raised mostly by her single mom who was also an actress. He is 6 feet 2 inches tall and weighs about 200 lbs. The key here is that you must be in a calorie deficit in order to lose the fat that is covering you’re hard earned muscle. He attended the Australian Theatre for Young People and then the Western Australian Academy of Performing Arts where Hugh Jackman... facebooktwitteryoutubeinstagramDavid HarbourActor Born: 1975David K Harbour grew up in a suburb of New York City. Currently there is very little information on the Alan Ritchson Workout. Ritchson sticks to healthy options like fish and vegetables for most of the week, but he doesn’t push his will power too far. This is called pump training and this will help increase fluid and glycogen in your muscles making them bigger and fuller. Alan Ritchson Workout Routine to Build Muscle Currently there is very little information on the Alan Ritchson Workout. Alan Ritchson as seen in June 2015 (Red Carpet Report on Mingle Media TV / Flickr / CC BY-SA 2.0) Alan Ritchson Facts. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The cape alone weighs about 30 lbs. He was short and skinny till his senior year and often got bullied by boys on the soccer team.

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