‘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 was once a model for brands such as Abercrombie and Fitch, but he gave it up in 2009. He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. 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. 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). Actor Alan Ritchson was a scrawny high school junior in Niceville, FL, back in 1999. ‘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?’. Ritchson’s goal is to have the svelte body of a swimmer. This is a high volume program. 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. Alan Ritchson has one of the most impressive physiques of anyone in Hollywood right now. His first TV appearance was in 2004 on American Idol, and he released an independent album in 2006 called This Is Next Time. Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. 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. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. *Note: A high-quality weight belt is a MUST on weighted pull ups to prevent discomfort an distraction from training. He is 6 feet 2 inches tall and weighs about 200 lbs. He has also done MMA, jiu-jitsu, and wields a mean scythe. Over the 6 months that I trained with these guys I added some serious muscle. Record your weights and sets/reps every workout to track and ensure steady improvement in strength . He has also a recurring role in Titans. Ritchson pays close attention to his diet. His first professional acting gig was on Broadway in a revival of The Rainmaker in 1999. Alan Ritchson wasn’t eating thousands of calories to get his body, he built a decent foundation of muscle while leaning down. He had a rough childhood and was living on his own by age 17. 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’s first alcoholic beverage was a glass of wine drunk with his parents on his 21st birthday. Ritchson says one of his favorite things is learning new action skills. Protein is essential for building muscle. 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. 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. Ritchson on his Preferred Way to Exercise, Ritchson on the Secret to a Superhero Physique. Ritchson has also appeared on the big screen in films including The Hunger Games: Catching Fire and the Teenage Mutant Ninja Turtles reboot. He has been married to his wife Catherine since 2006 and they have 3 sons. In addition, the muscle groups are spaced out perfectly throughout the week giving your muscles ample rest between workout sessions. He spent 4 months training with a dagger, despite having very little on-screen time. The first two exercises per muscle group in the Alan Ritchson Workout are geared towards heavy weight, lower reps and long rest periods. Alan Ritchson is known in both the fitness and entertainment industries for his well-toned physique. 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. By combining these two different styles of weight training you can maximize muscle growth. Vitamin D helps grow and repair muscle growth and also supports the production of testosterone. The 80/20 rule is popular with many celebrities, including Jillian Michaels, Tom Brady and Miranda Kerr. facebooktwitteryoutubeinstagramScott AdkinsActor Born: 1976From England, Scott Adkins became interested in martial arts when he was 10 years old. In this picture, Alan Ritchson eyeline seems 2 cm over Rob's headtop, this would mean 173+2=175cm. Alan Ritchson as seen in June 2015 (Red Carpet Report on Mingle Media TV / Flickr / CC BY-SA 2.0) Alan Ritchson Facts. The actor shared that he was a late bloomer in high school. Currently there is very little information on the Alan Ritchson Workout. 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. It’s just my blood type.’. She grew up Christian and had an interest in... facebooktwitteryoutubeinstagramAlicia VikanderComedian, Martial Artist, and Commentator Born: 1967 Alicia Vikander is from Sweden. Ritchson is one of three boys, and he himself has 3 sons: Calem, Edan and Amory. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. 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 last exercise is going to be done for higher reps and with brief rest periods. 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. He is very muscular and lean without looking like a typical meat head. After being robbed when he was 13, his enthusiasm for self-defense grew and he started studying tae kwon do. Calcium is also essential for strong bones, and smooth muscle contraction including heart muscle. 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. However, if you are looking to build a physique similar to that of Alan Ritchson then keep reading. He avoids alcohol and drugs and believes clean eating and exercise are key to overall fitness, including mental health. Ritchson was a member of two school singing groups and received a music scholarship to attend college. I had no idea who this guy was until a few weeks ago when I started watching one of the funniest shows on television. You wouldn't know it, but Ritchson, who did not play football past the 7th grade, says he … Therefore your workouts effectiveness will be maximized. Then Hernandez turned up again as his Ninja Turtle trainer on scythe. He says that within days, he was having meat-filled dreams. I’m a meat-eater. He was born in North Dakota then moved to Illinois before settling in Florida at the age of 10. 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. 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.