Reacher's Alan Ritchson's Workout to Build 30lbs of Action-Hero Muscle | Train Like | Men's Health

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Alan Ritchson takes us through the brutally effective workout that helped him pack on 30lbs of muscle for his debut in the Amazon Prime Video series Reacher. Packing on that amount of muscle can be a lengthy process, but Ritchson reminds us that putting the work in now will be worth it in the end. Prioritizing training in a way that prevents injury, but achieves growth, Ritchson shares this high volume training routine packed with dumbbells, barbells and supersets. Oh, and don't forget the cardio! Watch more Men's Health Train Like videos HERE: • Kumail Nanjiani Shows ...
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Опубликовано:

10 фев 2022

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Комментарии : 1,8 тыс.

@theavereviewer7081 2 года назад

Really digging Alan Ritchson lately. He crushed it in Reacher.

@timmathews803 2 года назад

Would you let him pound you out?

@nickregian636 2 года назад

I absolutely concur. Such a great interpretation of this character to give Tom Cruise a run for his money 💰 🤑

@JarrettMazza 2 года назад

He crushed people in Reacher.

@djsonicc 2 года назад

Crushed it on triceps too

@tanizaki 2 года назад

He also crushed many vials of test.

@bobunitone 2 года назад

Thad Castle the GOAT of BMS college footaball

@shacklifecustoms8430 2 года назад

Oil changes for everyone

@dodgersdoon1130 2 года назад

Who?

@Prey4TheDead 2 года назад

I miss his random girly screams

@chrisweiser22 2 года назад

Get out of my house!!!!!!!

@williamsmith8790 2 года назад

The Blue Mountain State strength and conditioning coaches were top notch.

@valueinyou9931 2 года назад

If anybody hasn't seen his interview on YT with Michael Rosenbaum, highly recommend it. I loved him in Reacher and the entire series, but in this particular interview he does one of the most relatable, intelligent and beneficial mental health talks I've ever heard. Really a super genuine and down to earth dude. Can't wait for next season.

@alexanne739 2 года назад

This interview was amazing, thank you 👍

@valueinyou9931 2 года назад

@@alexanne739 You're most welcome, really glad you found it impactful, too :)

@ekstadropsen 2 года назад

I've heard/seen it both on Spotify and YT it's so good! He's such a decent human being and a great actor

@valueinyou9931 2 года назад

@@ekstadropsen Totally agree

@cotevallejos7230 Год назад

I was looking if someone hasn’t seen that interview already because is so heartwarming and crushing and beautiful all at the same time! I loved his character in Titans and I’m glad he gained more recognition the last few months!

@187onaPigeon Год назад

Such a genuine awesome guy. Keanu, Cavill and him seem to be the realest out there

@TreegoTunes Год назад

Alan would make a really good Batman & Bruce Wayne

@nephicus339 Год назад

@@TreegoTunes He would, but I don't think even Cavill would look bigger than him in a Superman suit. Ritchson is my number one dream pick for Hyperion, though, if Marvel ever gets their s*** together again, and introduces Squadron Supreme to the MCU.

@umarhossain2701 Год назад

@@nephicus339 it's not always about the size...you see the acting level of Henry?

@ashutoshkulkarni9280 Год назад

@@umarhossain2701 yep henry underrated AF..such stupidity that he was sacked as Superman.. I wish he gets Bond, dude has literally everything needed for it

@Bluemgwes Год назад

3 great choices. Totally agree.

@subzfit 2 года назад

Been a fan of his since Smallville, glad to see him getting his shine. Reacher is brilliant!

@kenhoover1639 2 года назад

Wow! Once you mentioned the Smallville reference, I was blown away! That was so long ago. AquaMan right?

@subzfit 2 года назад

@@kenhoover1639 Yes Sir

@bonvoyage1700 2 года назад

This guy should play Superman

@marcochavezjr9180 2 года назад

@@bonvoyage1700 Agreed

@richiepawlowski6848 2 года назад

@camilorios7821 2 года назад

Pretty down to earth guy and great approach... we need more like him!

@traigreer5211 2 года назад

For sure!

@isaacisrael4593 2 года назад

Yeah if your talking about the cycle of Deca he's using to gain thirty pounds!

@dariojovicic9346 2 года назад

Henrey Cavile, Alan Ritchson,Stephan Amell and so more are i respect

@ImaginaryNate 2 года назад

@@dariojovicic9346 My big 3 favorite superhero actors you just named. Lol what are the chances

@oliverjohn6897 4 месяца назад

Yes you trained hard but it would not be achieved without you taking steroids, so start with that so people understand that it’s not achievable without the drugs.

@jeffsaffron5647 5 месяцев назад

The workout is really solid... just don't expect to look like him without all the other stuff.

@RMJerich0 5 месяцев назад

its actually a better workout than I expected. Like most of the stars do, this is Ok.

@RaphaelDurden 5 месяцев назад

Yeah. The roits.

@Theorcman2008 5 месяцев назад

Hes barely on anything. Look at Chris bumstead and then look at this guy. There is the difference.

@basedpatriotLT 5 месяцев назад

@@Theorcman2008 majority of roid users look even worse than this guy. Chris is like top 1% of roid users, if not top 0.1% percent of roid users. Not looking even remotely like him does not disqualify you from being roid user.

@HastaBanana 5 месяцев назад

Hard work, diet, and coaching for sure. Also gear.

@Riaining7 5 месяцев назад

Oh, man, it felt really good to hear him say that about dips. Chest dips are the best exercise there is, particularly for men. Paired up with squats, it hits nearly everything just right.

@regentlouis3678 2 года назад

1A Tricep Pressdowns 4 x 15-25 1B Overhead Extensions 4 x 15-25 1C Hammer Curl 4 x 15-25 2A Hammer Press 4 x 25 2B Skullcrushers 4 x 25 3A EZ Bar 21 Curls 3B EZ Bar Overhead Extensions 4 x25 [Old School saying of hitting 8 Muscle Groups with 3 sets of 10 reps but he does 6 sets]

@ryan_s 2 года назад

He's only hitting 3 muscle groups. And this is too much tricep work lmao

@thesmellycatjazz 2 года назад

@@ryan_s triceps make for bigger arms. Also it could be a weak point for him

@nonachyourbusiness1164 2 года назад

@@ryan_s Yep. A ton of junk volume. You will never gain 30 pounds of dry muscle just by training like that and eating right. Steroids were there but that's ok

@davesch1512 2 года назад

Actually you are vary wrong! Volume is key not heavy weight! The more blood is your muscles the more they break down and grown

@janzendeans9033 2 года назад

@@davesch1512 To an extent, but then the effectiveness of the volume decreases and doesn’t yield any more results than the first few sets. Effective volume with arm routines plateaus relatively quickly since the muscle groups are smaller than other muscles of the body.

@LoveToSpootch 2 года назад

Seems like a great guy, and he's an amazing actor. I never really hoped for a Wolfenstein movie (movies based on games tend to be.. bad..), but if they were to make one, please please please give Alan the main role. After seeing Reacher I 100% believe he would fit the role perfectly.

@OlYables 2 года назад

Hah! Good call. BJ Blaskowitz!

@kiaranjay5153 2 года назад

I hadn't thought about that. What an awesome call!

@rammrod9974 2 года назад

Or he could be the Doom Slayer if they decided to make a trilogy, he looks so much like him

@matt-tq8bd 2 года назад

@@rammrod9974 yea how he was in reacher was close to a live action doomguy quiet yet brutal and ruthless

@BigGlutesBigToots 2 года назад

Duuuude yes I never even considered that but yes, he’d be perfect

@bradwiley1882 2 года назад

Refreshing for sure. I really like the refreshing approach of not asking for likes, subscribing, clicking bell. And great workout tip (more sets /more reps). Thanks for sharing with us!

@lonewolfwarrior2143 2 года назад

Guy seems really down to earth , thanks for the tips! Watched Reacher was surprised how good it was!! Hoping for another season!

@jasminehines5471 2 года назад

30 lbs of muscle? "More Plates More Dates" has entered the chat

@foxdogs1st 2 года назад

It's Turkesterone

@bigchungus7254 2 года назад

Sauzule

@brennenconlee437 2 года назад

Diced out of his tree

@Give_Me_Rent 2 года назад

Can't wait for the delt lord and coach greg to react to this

@chancebockenstest5170 2 года назад

Another mens health dud. He said he gained 30 lbs and mens health turned that into 30 lbs of muscle. It's honestly not hard to gain 30 lbs in 8 months.

@matthewrikihana6818 2 года назад

A Jack Reacher that actually looks like Jack. Thank you Alan. And thanks for Hank too 👍

@Germanv99 5 месяцев назад

We admire Alan's work, he is a great actor. It's good to know the person behind the actor. With this he shows that you must work very hard to achieve your goals. Excellent video. Greetings from Chile. South America.

@josephaaron4985 Год назад

Watched Reacher sometime last year, and the show truly makes me want to read the books now and work more to be in better shape💪

@chadrimsek7154 2 года назад

I feel no shame when I say I love this guy great actor great person glad to see him get a good lead actor role he has put in his time and he earned it.

@sumsar0125 2 года назад

what up chad

@elibook4189 2 года назад

Reacher is SO good. I’ve been waiting on this episode

@AliMohamed-tr1ii 2 года назад

Reacher was a great watch. Solid workout. The run afterwards is a good way to balance the lift

@vvoof2601 2 года назад

It still won't have you gaining 30lbs of muscle 🤣🤣🤣

@fidru 2 года назад

@@vvoof2601 ja they cut out the part where he told on what roid cycle he is 😁

@didncozosksma4466 Год назад

@@fidru When I first saw him I was impressed (who wouldn't be?), but there's no way I'm believing it was natural. I mean, it COULD be, but I wouldn't be surprised if it wasn't.

@brydakam1168 6 месяцев назад

@@didncozosksma4466no chance at his age

@Andre-to1og 2 месяца назад

@@vvoof2601I gained 30lbs of muscle in 6months due to good genetics

@davidboyd374 2 года назад

Been doing it that way for years. Lighter weight loads of rep's and sets. I'm 78. Similar build but .like a DWARF Compared to this nice guy. I go 6 days a week. Somedays. I can't handle has many sets reps. But. I'm well happy with how I look and feel. 🙊🙈🙉 Great thanks for sharing 👍

@mittaw 2 года назад

Man, he did an amazing job on Reacher! I love that show!

@danchoo5415 Год назад

Been his fans since a long time. Glad he took Reacher to the next level!

@GamingNewsSummary 6 месяцев назад

I appreciate the positivity behind the work outs, training the mind not just the muscles.

@inhocsignovinces8061 2 года назад

Been hearing good things about 'Reacher". Good to see an actor taking the role seriously from all aspects.

@mr.h.9103 2 года назад

Glad to see Reacher getting the attention it deserves. The series is great!

@Denbot_is_here Год назад

All the interviews I have seen with Ritchson... He is an extremely articulate and kind person. He seems GENUINE and I hope Hollywood doesn't change him, rather, he change Hollywood.

@JGH1708 5 месяцев назад

He is genuinely lying about not using PEDS.

@Big_T7 4 месяца назад

@@JGH1708 Didnt he admit that he took some for season 2 but was clean on season 1?

@JGH1708 4 месяца назад

@@Big_T7 Took it for "medicinal reasons" before season 2.

@nexminute9880 2 года назад

wow, I really appreciated this vid by Alan Ritchson, to the point, great “tips”, and a cool guy also 👌🏼

@danf4447 11 месяцев назад

simple key numbers of sets and reps. no messing around. great !

@yallaboybrookwell4420 2 года назад

Hey Mens Health, how about being honest for once, and talk about the steroid cycles as well. Instead of misleading the younger generation of lifters with click bait titles

@mariogiovanelli9610 2 года назад

exactly 💯 % its dangerous not to give that information to especially younger guys

@paolorocchi7151 2 года назад

He’s all “natty” thanks to the orange juice 😇

@MercutioUK2006 2 года назад

100%. The cachet of "being natural" doesn't mean anything these days, with so many influencers, actors and athletes failing to maintain any degree of integrity whilst attempting to sell you workout plans and nutritional supplements. I expected more honesty from Mens Health as mismanaged dosages and cycles are only ever going to becomg more frequent without more channels like More Plates More Dates, or Shredded Sports Science, providing a much-needed balance of outlook and information. Inb4 fanbois swamp the discussion.

@joeforkenart5618 2 года назад

I was about to write the same thank you …it’s sickening

@isaacisrael4593 2 года назад

I totally agree with you Brook well.. the cat is out of the bag now! It's getting out there about their lies ... Alot of these so called natural athletes have been on steroids too!!!!! Damn I just caught on to this!!

@downhilltwofour0082 2 года назад

Excellent Bi-Tri day! Takes me back to my lifting days.

@AK-pp5nw 5 месяцев назад

What an absolute unit, and seems really grounded💪👍

@nostradamusus 5 месяцев назад

From Thad Castle to Jack Reacher. He can really play polar opposites! What a talented, humble guy.

@maximusdecimusmeridious3784 2 года назад

Glad to see Thad getting movie deals after his successful NFL career

@conniefoxx9813 2 года назад

LOVE this guy.....can hardly wait till the next Reacher season!! (though some of it honestly is just a tad too graphic for me...still love it.)

@Fahad-369 Год назад

Love his philosophy in the intro. Amazing man.

@Sean-rf8qf 5 месяцев назад

We need more of this kind person

@leslieross7365 Год назад

I loved Reacher! He did a fantastic job. I appreciate his dedication to the authenticity of the role. Keep up the good work! Looking forward to the second season.

@larrygerry985 2 года назад

Maybe one day they could explain the steriod cycle, diet and fitness regime.....the full circle

@ilteschio8244 2 года назад

yeah no way you get that shape doing 25 tricep pushdowns no compound other than bodyweight dips

@Iron-and-strings 2 года назад

Oh so jealous ....

@zackfozzy7506 2 года назад

yeah and if he does, next you'll doubt whether the gear he takes is enough or not

@catstudent1 2 года назад

He could probably achieve this naturally, but not in such a short time span unless he has amazing genetics for muscle growth

@Wabajak13 2 года назад

@@catstudent1 I mean he's been a beefcake actor for over 10 years I think? Not saying he's natural, but this has been his life for a long time it's not some sudden transformation

@artisaprimus6306 Год назад

That man is impressive and he seems like a genuinely nice person.

@Brndndutton 2 года назад

Good stuff. 😎👍 Great guy. Glad to see he's getting some shine for his work. 💙🙏🏽

@anonymousR7 2 года назад

Unfortunately, I was never a Blue Mountain State fan, but I always loved his twisted humor and performance. Glad to see him on Reacher and hope he gets more recognition. Marvel. DC. Here's your next superhero

@MidwestGirl Год назад

I love his work-out philosophy.

@battlevain 10 месяцев назад

He is an absolute unit on Reacher. Must be that special sauce.

@michaelflannery4859 6 месяцев назад

Thank yoh for video and your contribution

@adamrobinette6832 Год назад

The older I get, the more I've learned to appreciate workouts like these. I've continued to put on muscle, and stopped having nagging joints that I used to have when I trained heavy.

@pontus.andersson 5 месяцев назад

You trained heavy wrong.

@chrispybanana 4 месяца назад

@@pontus.andersson No less than the Austrian Oak himself concurs with Ritchson and Adam: higher volume with lower weight poses less risk to joints (particularly shoulders).

@JDaddy_SZN 2 года назад

He did a great interview with Michael Rosenbaum recently. Recommend everyone watch it. Great guy, and deserving of the success.

@Perkustin 2 года назад

Rosenbaum is becoming the GOAT i must say. He gets the guests the people crave and gets unmatched connection.

@anubusx 2 года назад

I met him. He is really awesome.

@TomRod-tl1le 3 месяца назад

Thank you!awsome!

@adrianleusink1970 2 года назад

Great tips here. Ritchson nails the Reacher role.

@mightymikeamps9317 2 года назад

Just binged Reacher and this guy nails it as written.

@Altoseb Год назад

Totally agree. He IS Reacher

@outdoorguy845 2 года назад

Rope pushdown and then overhead extension, wow I've been doing that for quite some time. Maybe I can be an action hero lol.. I love watching Reacher. Great show

@digwillhachi 2 года назад

Reacher was surprising awesome. Loved it.

@YuProducciones Год назад

OG classic vibe of training, damm, dude was excellent on Reacher. huge fan

@RolandoLopezNieto 2 года назад

Loved him in Reacher, great series and action scenes. This guy is great for these sort of roles, he has been blessed with his God-like genetics, I always remember him showing off a great body.

@jangolub8240 2 года назад

Also... Juice.

@mintybidness6614 2 года назад

Genetics ..... and ...... let's be real

@erichkartmann8543 2 года назад

@@mintybidness6614 u think so? He could be natural

@imthedanger9525 2 года назад

@@erichkartmann8543 no way LMAO he is 99.999% on juice

@diotee7822 2 года назад

He on steroids

@sunvegeta 2 года назад

I didn't have any high expectations for "Jack Reacher," but I was surprisingly entertained by the series!

@cegb551 2 года назад

Really enjoyed Reacher. He did a great job in the role.

@thebrucechannel8061 5 месяцев назад

Used to love doing dips until I tore up my shoulder playing hockey, now using the rope for pull downs and doing dumbbell curls...still a great workout.

@ogsemi-automusic813 2 года назад

Dope workout bro. Good job on the Reacher 🎥 🔥

@BladedBishop Год назад

These are the type of work out I like and been doing. People actually try to make me go back to the old work out and been told it was wrong. This just proved it that it was right to workout like this. Especially the cardio in the end. Functionality and performance is key. Love it.

@malikasingz Год назад

And loads of roids…

@YuProducciones Год назад

supersets, love them

@pearlharbor8065 Год назад

@@YuProducciones supersets of testosterone

@Xominus 5 месяцев назад

There is always someone hating.@@malikasingz

@sdarms111doug9 11 месяцев назад

Season one was great...looking forward to more.

@grahamwood5679 Год назад

This guy is a real legend

@BatSTUD 2 года назад

I remember first seeing this guy on Smallville as Arthur Curry (aka Aquaman) and I just liked him. In interviews, I know why now. He's a good guy. Likeable. Honest. That's probably very rare in Los Angeles and specifically in his industry.

@lawrencejohnson6823 Год назад

Love all the fitness/lifting experts on these...every human is different...what works for him may not work for everyone...train...experiment and find what works for you...this is just his routine

@sananton2821 Год назад

Yeah I gained 100lb of pure muscle jump-roping in my back yard. All individuals are different!

@Kubickz Год назад

PEDs works on everybody but depends what your body will last.

@jordanpengelly95 5 месяцев назад

Thad castle for life! I hope this man gets the glory he deserves such a great guy!

@adrienbelmo9171 2 года назад

A big fan, he killed it in Reacher

@henchgamer6996 2 года назад

It's Hawk!!!!! I love this guy. Absolute alpha

@outdoorguy845 2 года назад

Skull crusher's with dumbbells, try rotating the dumbbells so they're parallel to each other. And be sure your hand is up against the end of the dumbbell so you're pushing it instead of gripping it

@gmenendez9569 2 года назад

Great advice!

@Italianempath Год назад

He was amazing in reacher.. So glad he's starting to get his props

@lowella598 2 года назад

great exercise tips. thanks

@lancerichman5071 2 года назад

I would love to see a full body workout.

@rmmm6725 2 года назад

I mean yeah the dude worked hard but come on…. We all know how he gained 30 pounds of muscle at 38-39 years old

@isaacisrael4593 2 года назад

Right!!!!! They can't hide their lies anymore... It's straight up Steroids and food.

@CutthroatMidas 2 года назад

Nah, you're just lazy

@dylancampbell8064 2 года назад

@@CutthroatMidas no, it is most definitely juice

@JanKenk 2 года назад

Id say he had that size before and is just coming back to that size now from being a bit smaller for some other roles?

@rmmm6725 2 года назад

@@JanKenk you can check, he’s never been this big in his life.

@buttersstotch4875 Год назад

I love his view on working out

@ajfreeze215 2 года назад

LOVED BMS!! Reacher is awesome too......I kept waiting for a Thad Castle scream though......maybe next season!!!!

@demetriuscooksey7147 2 года назад

Haven't watched Reacher yet but it's definitely on my list. Looks like an awesome workout, lots of volume, pump city.

@spectralplane1032 2 года назад

Alan Ritchson IS Reacher. Don't get me wrong, I enjoyed the Cruise films (movies), but if you have read and enjoyed the books, there was just this mismatch. THIS is what Reacher looks like and acts like. I would move it to the top of that list, if I were you.

@demetriuscooksey7147 2 года назад

@@spectralplane1032 since I wrote this post 2 months ago I watched it. It was awesome.

@kevinschryvers1824 2 года назад

He has always been physical fit but putting 30 pounds of Muscle I’m sure wasn’t done naturally. I’ve worked out like this and eaten plenty of food and never gained like that.

@karlm641 2 года назад

You would be correct sir 😂 they all go on test before filming.

@ArtVandalay401 2 года назад

Errr...isn't this 7 sets?

@jayZander 2 года назад

Thanks for the tips AC. Stay super bro.

@fjbutchbragg8129 2 года назад

He's a cool dude aye.. saw him for the first time the other day in Reacher... awesome !!

@anthonydolan6371 2 года назад

This Guy is going to be a big star in the next 10 years . He is down to earth like the Rock .

@mikelarue7750 2 года назад

When you say down to earth like the rock, you mean full of HGH/steroids?

@harlemdeni 2 года назад

What a great guy! He needs to share the cycle though.

@hoonken1337 2 года назад

He is claiming natural..

@RJ-is9ko 2 года назад

@@hoonken1337 he meant the cycle to gain 30lbs

@Wyndamn 2 года назад

@@RJ-is9ko no, he means his juicing cycle of steroids.

@MrPowerstang 2 года назад

He’s Mesomorph body type. So he naturally has good muscle mass tone.

@neilpa 2 года назад

Most likely test with trenbolone acetate and some deca.

@halnicholas3791 2 года назад

Absolutely nailed Reacher from the books.

@Tianshanwarrior Год назад

Good show, looking forward to S2

@Robert-zx2ir Год назад

I hope Reacher makes him a big star. If I was a filmmaker casting an action-adventure movie, I would cast him immediately.

@ryandeffley7652 2 года назад

Bodyweight stuff is underrated. Would've been cool to hit chinups as well for a bit more bicep. Harder too since AR had to bulk to 240lbs for the role. 👍

@liammeades6707 2 года назад

Just started watching Reacher ace gunna try this when I start going back to the gym 👍🏻

@chewar7537 Год назад

He is just gorgeous, seems like a wonderful man as well. Wish him much luck in his career. Love the show too! He is a wonderful role model.

@Trujones 2 года назад

He should make a channel for training! This was amazing.

@eii8794 2 года назад

What’s so amazing about Just curious

@Trujones 2 года назад

@@eii8794 presentation and way of communication can be a winner for some people

@ryan_s 2 года назад

No he shouldn't. He trains absolutely terribly -- half of his sets are "garbage sets." He has way too many volume

@Trujones 2 года назад

@@ryan_s dont judge another process, everyone has there way and OBVIOUSLY its proven successful.

@eii8794 2 года назад

@@ryan_s I agree !!!

@pabl0cc033 2 года назад

More of this dude. He has the knowledge. And doesn't just follow a trainer

@ironfist9414 Год назад

Loved him in Titans, Reacher was awesome.

@kidflipside 2 года назад

3 x 100mg needle to glute presses 4 times a week

@varoonk7370 2 года назад

That "confuse your muscles" is really effective, I mean at some point in the future during your workout, it really comes down to adding variety to destroy monotony.