Ryan Reynold’s. I don’t know if any of you saw Blade Trinity, but he was jacked in that movie. I mean he was ripped, and he had obviously packed on a lot of much needed muscle for the part. He gained a total of 20 pounds of muscle in about six months. That is a lot of muscle to gain in that time range. I struggle putting on that much in a year. Here’s how he did it.
The workout itself wasn’t anything special, but it certainly was intense. He used a six-day split routine, and worked a different muscle group everyday. His rep range was between 6-12 reps. Supposedly he started his ab workouts with 1000 sit-ups. I don’t know if that last is true. That’s just the rumor. Having a six-day split has several benefits. You can focus on destroying one muscle at a time. So he probably did several exercises for just one muscle. I would imagine his chest day looked a lot like this. Flat bench, incline bench, decline bench, dumbbell butterflies or cable flies. Then he might have thrown in some supersets here and there. When I made the most gains ever, I used a five-day split. So the routine itself works very well.
I believe this is how he really made the serious gains. He followed a very strict diet. He had several small meals every two hours. This means 8-10 small meals a day. He made sure to balance each meal. This means having your protein, carbs, and healthy fats in every meal. I can almost guarantee that when the day was done Reynolds had taken in more grams in protein than how many pounds he weighed. This is quite a bit of protein. That’s key in my opinion. He had no carbs after 8:00pm. It’s well known that the carbs you take in after 8:00pm are most likely going to be turned into fat. He needed to stay lean for the part. When he started supplementing with creatine is when a lot of his gains were made. I’m sure a protein shake was also part of his diet.
Dietician and personal trainer
Many would say, it’s easy to get into that kind of shape when you don’t have to work all day and you have a dietician and personal trainer. I’d bet most of us couldn’t do what he did. Six months of intensive training and dieting. I don’t care who you are, that’s some tough action. Everyone can do it. It all comes down to how bad you want it.
I hope you enjoyed reading. Get into the gym and try this routine out! It works.