He is very muscular and lean without looking like a typical meat head. *Your results may vary. He follows the 80/20 rule, meaning he eats clean 80% of the time and allows himself to indulge 20% of the time. Alan Ritchson moved around a lot as a kid. Vitamin D helps grow and repair muscle growth and also supports the production of testosterone. Make sure to stop a rep before failure on all of your sets to avoid burning out. 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). He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. 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. By combining these two different styles of weight training you can maximize muscle growth. He has a crew of 4 to help him get into it. 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. His first TV appearance was in 2004 on American Idol, and he released an independent album in 2006 called This Is Next Time. However, if you are looking to build a physique similar to that of Alan Ritchson then keep reading. These are the lifts that you will be adding weight to every single workout. Blue Mountain State! Her parents divorced when she was a baby and she was raised mostly by her single mom who was also an actress. This will ensure long-term muscle growth from, A high-quality weight belt is a MUST on weighted pull ups. She grew up Christian and had an interest in... facebooktwitteryoutubeinstagramAlicia VikanderComedian, Martial Artist, and Commentator Born: 1967 Alicia Vikander is from Sweden. 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. This is much more effective than your typical bodybuilding split where you only hit each muscle group once per week. After being robbed when he was 13, his enthusiasm for self-defense grew and he started studying tae kwon do. The actor shared that he was a late bloomer in high school. Ritchson’s first alcoholic beverage was a glass of wine drunk with his parents on his 21st birthday. Ritchson was once a model for brands such as Abercrombie and Fitch, but he gave it up in 2009. This will ensure long-term muscle growth from progressive overload. 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. 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. ‘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. Although I don’t know the exact diet Alan Ritchson followed, I can guess pretty accurately as to what it looked like. 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. In addition, the muscle groups are spaced out perfectly throughout the week giving your muscles ample rest between workout sessions. He has also done MMA, jiu-jitsu, and wields a mean scythe. Alan Ritchson is known in both the fitness and entertainment industries for his well-toned physique. This is called pump training and this will help increase fluid and glycogen in your muscles making them bigger and fuller. He has been married to his wife Catherine since 2006 and they have 3 sons. 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. Protein is essential for building muscle. Two more go-tos for those looking to build muscle are BCAAs and creatine, both of which increase gains, improve endurance and speed recovery. 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 show is centered around the college football team and it seems that they do a lot more partying than playing football. Ritchson has also appeared on the big screen in films including The Hunger Games: Catching Fire and the Teenage Mutant Ninja Turtles reboot. Actor Alan Ritchson was a scrawny high school junior in Niceville, FL, back in 1999. Calcium is also essential for strong bones, and smooth muscle contraction including heart muscle. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. 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. Ritchson was a member of two school singing groups and received a music scholarship to attend college. 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). Ritchson says one of his favorite things is learning new action skills. Ritchson has hundreds of thousands of followers on social media. In 2010, he landed the lead in Blue Mountain State, and in 2017 he played the lead in Blood Drive. However, if you are looking to build a physique similar to that of Alan Ritchson then keep reading. He is 6 feet 2 inches tall and weighs about 200 lbs. ‘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. Therefore your workouts effectiveness will be maximized. The two guys I worked out with were built just like Alan Ritchson and were totally jacked. When I was in first year university I was fortunate to lift weights with a couple x football player doormen. His routine consists of 5 running workouts per week, of which 2 are short sprinting sessions and the remaining 3 are more distance running. Over the 6 months that I trained with these guys I added some serious muscle. 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. Currently there is very little information on the Alan Ritchson Workout. His first professional acting gig was on Broadway in a revival of The Rainmaker in 1999. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. He runs a ton, and also incorporates a lot of bodyweight training on top of sometimes using Tabata-style circuits. I’m a meat-eater. Ritchson was a member of two school singing groups and received a music scholarship to attend college. Alan Ritchson wasn’t eating thousands of calories to get his body, he built a decent foundation of muscle while leaning down. 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. He says he also wouldn’t mind taking on the role of a piano-playing librarian. He was short and skinny till his senior year and often got bullied by boys on the soccer team. Vikander began acting at... facebooktwitteryoutubeinstagramDavid BautistaActorBorn: 1969David Bautista was born in the Washington, DC suburb of Arlington, Virginia. So I decided to put together the Alan Ritchson Workout you can use to build his type of physique! Ritchson lives in the Hollywood hills and loves to run them to add variety to his workout. Ritchson is one of three boys, and he himself has 3 sons: Calem, Edan and Amory. I’ll be giving you three days of programming to be All Rights Reserved. He spent 4 months training with a dagger, despite having very little on-screen time. I assume that will all change in the future as Alan Ritchson gains more notoriety. I assume that will all change in the future as Alan Ritchson gains more notoriety. You wouldn't know it, but Ritchson, who did not play football past the 7th grade, says he … He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. 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. In this picture, Alan Ritchson eyeline seems 2 cm over Rob's headtop, this would mean 173+2=175cm. Ritchson says he mostly comes up with his songs when he’s driving. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Ritchson says he was more into baseball cards than comic books as a kid. Then Hernandez turned up again as his Ninja Turtle trainer on scythe. 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. Alan Michael Ritchson (born November 28, 1982) is an American actor, model, and singer. 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. We followed a 5 day workout split and it went like this: Each muscle group was hit to oblivion 2x per week. In fact when I came home from University my family was concerned I had taken steroids. The first two exercises per muscle group in the Alan Ritchson Workout are geared towards heavy weight, lower reps and long rest periods. These are the lifts that you will be adding weight to every single workout. Therefore, I modeled the Alan Ritchson Workout after this. 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. A protein shake can help you get all of the protein you need in your daily diet. He avoids alcohol and drugs and believes clean eating and exercise are key to overall fitness, including mental health. 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. © 2019 Kinobody, LLC. 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. In addition to long runs, he does sprints and his old standbys: pull-ups, dips, sit-ups and burpees. After watching the documentary film Forks Over Knives, Ritchson resolved to stop eating meat entirely, but it didn’t last. 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. Ritchson’s goal is to have the svelte body of a swimmer. Ritchson on his Preferred Way to Exercise, Ritchson on the Secret to a Superhero Physique. Ritchson belongs to a gym which he chose based on its awesome pull-up bar, but his preference is to exercise outside. 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. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process. 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. The 80/20 rule is popular with many celebrities, including Jillian Michaels, Tom Brady and Miranda Kerr. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. This is a high volume program. Ritchson pays close attention to his diet. 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. The endura… 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. I had no idea who this guy was until a few weeks ago when I started watching one of the funniest shows on television. 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. 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 program is geared towards someone looking to. *Note: A high-quality weight belt is a MUST on weighted pull ups to prevent discomfort an distraction from training. All matters regarding your health require medical supervision. ‘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?’. The cape alone weighs about 30 lbs. He has also a recurring role in Titans. It’s just my blood type.’. The last exercise is going to be done for higher reps and with brief rest periods. In high school, she played soccer and was a member of the student council. The sprints workouts are very intense and done at near maximum speeds. 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. At 16, he... facebooktwitteryoutubeinstagramDominic PurcellActor Born: 1970Dominic Purcell was born in England but moved to Australia when he was 2. If Alan's eyeline-headtop distance is same as the average (11 cm), it would make him 175+11=186cm. Other than adding running, his routine hasn’t changed much since then. 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. Ritchson was the character model for the video game Beowulf. 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. He had a rough childhood and was living on his own by age 17. Ritchson found a small recurring role as Aquaman in Smallville and also appeared in CSI: Miami and 90210 among other shows.

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