Be Strong. Be Fit.


How To Build A Body Like Ryan Reynolds

September 6th, 2007 · 154 Comments ·


I am not really interested whether Ryan Reynolds is still dating Alanis Morissette or Scarlett Johansson. The reason I wrote about him is his solid body shape. Ryan Reynolds transformed his body when he was preparing for his role of Van Wilder Hannibal King in Blade Trinity. Rumor said he did not only gain 20 pounds of muscles, but also reduced his body fat percentage from 11% to 3%. Whether the body fat percentage was really 3%, which many doubted so, the point is to look at his workout regimen as well as his diet plan and learn something out from his transformation success.  If you wonder how tall Ryan Reynolds is, he stands at 6 feet 2, about 188 cm.

Reynolds trained under the guidance from Darren Chapman. Many dropped their jaws after seeing Reynolds’ solid body shape on the big screen. Read on to learn his secret behind this successful change which took about 5 months.


Before the transformation


After 5 months of workout and successful diet plan


Ryan Reynold’s Diet Plan

1) Eat More Smaller Meals
As Reynold had to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat.

2) Prepare Home Cooked Food
Reynolds cooked himself and he prepared the food in advance. For example, he would make Irish steel-cut oatmeal and froze it.


3) No more Carbs after 8 PM
He ate much carbohydrates after his workout, but never after 8 PM

4) Take Supplement
Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin.

5) Diet Menu

  • Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
  • Midmorning snack: protein bar
  • Lunch: albacore tuna wrap or chicken and salad
  • Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
  • Dinner: broiled fish or chicken, brown rice, vegetables, and salad
  • Evening Snack: protein shake

So, as you see, lots of protein, and plenty of carbs, too.





Ryan Reynolds’ Workout Plan

1) Do Abs Exercise First
This guy has great 6-pack. Rumor said that he did an abs implants.

Really? Not true.

Contrary to common practice, Reynolds did his ab exercise first before he lifted the iron. He found that it was more helpful in getting himself motivated.  Damn, he did between 500 and 1000 sit-ups.  Reynolds confessed that lower abs are the hardest muscle to develop. What he did was to use exercise ball between his legs and then lifted the ball up and down, using his abs to anchor himself.  The other abs exercise he did is to put a 15 pound dumb-bell between his feet, and did leg raises while lying on the ground.


2) Lift Heavy Weight To Bulk Up
He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.

3) Six days Weekly and One Muscle One Day
He trained six days a week and he dedicated a day for only one muscle. So, he has one day for chest, back, shoulder, leg and arms.


After the movie, Reynolds no longer worked out that hard to maintain his physique. He lost about 10 pounds out from the twenty pounds he has gained. However, he still works out four to five times a week. Below is his shirtless photo showing has has slimmed down considerably from the build he had in Blade Trinity and Amityville Horror. However, he is still lean with good set of abs.  In year 2009, once he secured the lead role in Green Lantern, he started working hard again.


Ryan Reynolds in Green Lantern.  He has managed to rebuild his body for the superhero role as we can see his good body shape again.



By the way, Ryan Reynolds plays the role of Deadpool in X-Men Origin: Wolverine which Hugh Jackman is the co-star.


Ryan Reynolds and Blake Lively

Check out the training video of Ryan Reynolds and Jessica Biel in their preparation for Blade Trinity:



Category: Motivation

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
154 responses so far ↓
  • aw // Sep 6, 2007 at 9:51 AM

    Holy Protein Shake. That last photo, looks like he has only 3-5% body fat. His delts really shrunk the most.

  • Angie Tan // Sep 6, 2007 at 10:36 AM

    great tips.. ;-)

  • lordapprentice // Sep 6, 2007 at 10:57 AM

    Wow, so thats how he did it. I couldn’t believe the first time i saw him in Blade Trinity, wondered if it was really the same guy from 2 guys, a girl and a pizza place and Van Wilder

  • surfnux // Sep 6, 2007 at 11:17 AM

    nice tips and nice abs.

    One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help?

    I have not had much weight training lately, apart from doing body combat and the light sit up and push up during the conditioning track. I lost weight mostly on my arms, but abs wise its less.

    I did body combat minimum 3 times a week and can be up to 5 times max a week. The other days are rest day, and 1 day for swimming.

    Combat: mon, wed, sat OR mon, wed, fri, sat, sun.
    swim: thursday
    tuesday: break

    So far I only able to maintain my weight and my waist size is slowly decreasing. But the fat in stomach and waist at the back has gone nowhere.

    Any tips? :) Thanks.

  • nay min thu // Sep 6, 2007 at 11:29 AM

    umm, great inspiration! i have been working out for some time, but haven’t been pushing myself..

    tks for sharing.


  • webchic // Sep 7, 2007 at 10:46 PM

    Great tips MUN, thanks. He still looks hot either ways bulky build or slimmer look :). Any girl you can think of and show us her tips too?

  • Mun // Sep 7, 2007 at 11:12 PM

    Hi aw, Angie, lordapprentice and nay min thu, thanks for leaving your comment here.

    Hi surfnux, cardiovascular exercises like Body Combat and swimming are great, but in order to burn more fat, weight training is important too. By doing weight training, we build muscles which have higher metabolism rate. So, do consider to incorporate that into your workout regimen.

    Hi webchic, one of the female celebrities who have great toned body is Madonna, even at the age of late 40s. I am planning to write about her in my near future. If not about the workout regimen, it will be about her toned arms then.

  • webchic // Sep 8, 2007 at 8:14 AM

    Madonna mama! wow larger than life eh? Great! I am looking forward to read about her Mun, amazing body at her age, I also think its due to her diet as well find out the lot for us please, thanks Mun.

  • surfnux // Sep 11, 2007 at 9:54 AM

    Hi Mun,

    Thanks. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes?

    Mon, wed, sat, sun – body combat
    Tues, thurs, fri – weight (+swim on thurs)

    Hope to loose more weight and tone up better. Keep up the good job.

  • Yann // Nov 7, 2007 at 1:06 AM

    I wonder: Where did you get this information? And also, do you happen to know his before and after stats? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. So, in my opinion he must have lost at least some weight doing that program.

  • Marcus // Nov 11, 2007 at 2:36 PM

    Hey Surfnux,

    In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting. I tried this for nearly 1 year.

    When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : )

    Of course, you can try a mix between the two, but I just went straight for the weights.

    And Mun, I agree with your no carbs after 8pm. I have always noticed that if I don’t have a carb snack after dinner, that my fat % is easy to control with exercise. So everyone, take notice of this tip : )

  • shipshaq // Nov 24, 2007 at 7:03 PM

    when you eat so much eeg i believe everypeople can like Ryan Reynolds. am i wrong?

  • nick // Nov 25, 2007 at 8:33 PM

    and don’t forget, most importantly the cycle of deca!

  • Frank // Jan 19, 2008 at 1:33 PM

    “He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.”

    You’re kidding right? Heavy weights is not 8 to 12 reps. Heavy weights is 5 reps or less. It’s a shame people think they’re going “heavy” doing 3-4 sets of 10 reps. Go HEAVY and do 5 sets of 5 reps. If you haven’t done it before, you’ll be amazed how much faster your muscles grow.

  • KW // Jan 23, 2008 at 5:25 AM

    Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Doing less reps than that is best for building STRENGTH, not mass. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos.

  • Frank // Jan 24, 2008 at 5:14 AM

    A stronger muscle = a bigger muscle. You’re perpetuating a standard myth about weightlifting, except you actually have the myth backwards. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. The fact is that heavy weights, the kind that requires fewer reps because it’s not physically possible for you to do that much weight at 8-12 reps, will build strength and size (which should be obvious because if your muscles are getting stronger, they’re getting bigger). Definition is added by reducing your body fat. Higher reps that you are recommending are better for muscle endurance. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY.

  • Paul // Jan 27, 2008 at 10:13 AM

    “A stronger muscle = a bigger muscle.”

    My stats say otherwise. I’m “scrawny”, I’m significantly stronger than 2 months ago when I started according to written down stats of what I could do then and what I can do now and my measurements. Some area’s have gotten bigger, some have gotten smaller. In general I can lift twice the weight I was capable of lifting when I started, which has not translated into an increase in size in a few area’s

  • Jacky // Jan 28, 2008 at 5:51 PM

    hey there, ive been working out for almost a year now. i’ve gained muscle as i was comparing previous photos to the recent one. however, my arms doesnt look defined at all. especially my delts, it looks as if ive bigger biceps and tricpes compared to my this due to my eating plan or my workout plan? any advice pls?

  • lance // Feb 1, 2008 at 1:39 PM

    whatever moron thinks that the heavier you lift is when you gain more muscle your ignorant of that which you speak… hypertrophy phase which is 8-12 reps is the phase in which you gain the most muscle. 4 to 6 is for strength gains… not mass and or muscle gains retard
    go ahead google it… youll feel like you should…stupid

    and again ryan put on weight took creatine ate right blah blah blah but as far as toning reducing the carbs, same 1g/pr lb. (protein) and doing reps of 12- 20 which will show definition, taking a low strength fat burner then whenever you plan to show the results take a diaretic everyday for a week because this alters the bodies water concentration in certain areas… again showing even more definition … Ryan took diaretics the whole week of the movie shoot so obviously they work well

  • Frank // Feb 1, 2008 at 2:42 PM

    Here you go, particularly pay attention to myth #1. Don’t know who Chad Waterbury is? Didn’t think so… google him. Check out his credentials. What are yours?

    And you think 20 reps is what makes definition? Wrong. Losing fat… that’s what makes definition.

    Oh, and you might want to refrain from the name calling. It doesn’t make anyone sound intelligent.

  • DJ // Feb 2, 2008 at 6:45 AM

    im not taking sides, but frank if you look at the reference from the page you list youll see that its from 1993…and if you know anything about the gym and health you would know it the information on it is always changing

    so im going to agree with lance paul and kw

  • Frank // Feb 2, 2008 at 11:38 AM

    The reference you’re looking at was for myth #3. The article was posted on 10/10/02. See And the myths are still valid today.

    Ever seen the guys on “World’s Strongest Man”? They’re HUGE. We’re talking 300+ pounds on some of them. Have a look at them: Obviously, they lift for strength. According to the people here, they shouldn’t be that muscular, just strong.

  • DJ // Feb 3, 2008 at 10:40 AM

    well honestly at this point im looking to get more strength out of my muscles and less mass because frankly im 15 and since iv started working out my arms have gotten huge but i cant really bench as much as you think i would be able to

  • aw // Feb 3, 2008 at 5:40 PM

    I don’t know about any references. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. I moved to 8 reps and I got bigger. That’s from personal experience.

    I’m going to believe the first person that posts a photo of his body (with or without face). Armchair commenting is no use..

  • Jacky // Feb 13, 2008 at 7:34 AM

    Hey guys…this is really urgent. im in need of a good delts workout. i still do not see splits on my arms or in other words great definition with size.. any workout comments? do help me out.. thanks peeps !!

  • Zack // Feb 14, 2008 at 5:25 AM

    What about cardio? If I follow this workout and diet plan should I do a lot of cardio now or should I wait until the trim down stage?

  • DJ // Feb 19, 2008 at 5:23 AM

    I think cardio is good for being over all healthy and fit, but its really no way to loose weight

    If you want to loose weight then you have to do it in a way that you burn more calories than you intake and you have to find a way to speed up your metabolism. you can do this buy weight training. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day.

    i learned all this from reading a book called the abs diet
    this book really shouldn’t be called a diet book because it tells you how your body works and how/why things are bad for you and tells you how to loose weight and get healthier. and yes i know i sound like im endorsing the book but it really is a good piece of literature to read none the less.

  • some guy // Feb 29, 2008 at 9:22 PM

    Hi Frank, KW & others

    I just stumbled over this blog and couldn’t help but comment.
    You all have good arguments (and very entertaining). So I thought i’d include mine. MUSCLES CANNOT COUNT! so (depending what you want to achieve) the heavier you lift the less reps you will be able to complete, therefore the muscles will grow acordingly, i.e. heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted. this works both ways, lighter weights= more reps and smaller muscle growth. As for definition this is entirely up to the amount of body fat you have on your body. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it’s time to increase the weight. You could use the 5 rep max, but don’t you think if you were lifting the same weight and doing 8-10 reps you would be much stronger? It may take a little longer to get there but the results I think would be much better. Let me know your thoughts.

    Happy lifting!

  • aw // Mar 1, 2008 at 4:00 PM

    Hey some guy,

    Thanks for your 2 cents. But Frank and KW seems as adamant of their answers as you are. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. But of course some exercise is better than no exercise. The original question is, which is the best method for getting stronger and which is better for growing mass.

    In any case, like I said.. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it! :D

  • Syke // Mar 7, 2008 at 3:53 AM

    wait..i dont get his breakfast thing. do we mix all that or what?

  • aw // Mar 7, 2008 at 3:55 PM

    Syke: You can, but don’t have to. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Or can mix the egg into oatmeal also. Both ways are pretty bland though. Usually I add a teaspoon of sugar, or some banana on top.

  • garyinloes // Mar 13, 2008 at 1:09 AM

    Did he do abs every single day before every workout? That’s what I got from it anyways. Anyone know?

  • sam // Mar 15, 2008 at 6:38 PM

    hey can any 1 suggest me how 2 increase height?
    my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old..
    pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts….

  • Dere // Mar 19, 2008 at 10:29 AM

    Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible

    Please, and suggestions?

  • aw // Mar 19, 2008 at 5:27 PM

    Mun seems to be missing.. or ignoring the comments aahahahaha

    Dere: 7%?? That’s very low. You have almost the same fat percentage as Michael Jordan. You should not have a layer of fat on your chest if that’s accurate. Normal males have maybe 10-15% fat. Females have 15-20% fat. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :(

    I’m guessing your fat percentage is around 15-20%.

    The only accurate way to measure is in a lab where they immerse you in a tank of water. All other methods is only an approximation. How did you measure yours?

    In any case, you don’t have to worry about the fat percentage.. If like me you don’t have a six-pack yet.. you’re not there! :D Up your gym time, watch your diet. And if you get there before I do, lemme know how :D

  • Jubby // Mar 27, 2008 at 3:44 PM

    hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? and also bout the intake of carbs. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? i mean im eating like 120g of protein a day which i think is sufficient. do gimme some comment here please. thanks much.

  • Howard Chang // Mar 31, 2008 at 6:52 AM

    Just thought you should know, I’ve linked this entry on my blog. Thought it was very interesting and I’ve made it an official goal of mine to try and accomplish something similar.


  • Willcomtrary // Apr 4, 2008 at 10:17 PM

    I’m lacking that kind of discipline right now. I’ve really hit a rut in my workout. I need to find a workout partner and get serious about improving my physique. I’ll start tomorrow, maybe. Just kidding. Great post.

  • Marc // Apr 8, 2008 at 7:28 PM

    I just want to say i think FRANK is right when it comes to building mass with high weight low reps. it just makes sense. plus everything ive read about it says FRANK is right so its just not my opinion. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! so they dont gain any size, so they can stay in there weight division. Dont let those guys bother you man they are just ignorant. They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration

  • Jay // Apr 15, 2008 at 1:33 AM

    Okay, this is getting out of hand and putting the wrong ideas into people’s heads. First of all, Frank is only half right… as well as everyone else being half right. Everyone’s body is different and will respond to different things, including different reps. If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger. The fact is… you need to change it up. Your body is smart, a lot smarter than many think.
    Many use the 8-12 rule because its a lot simpler and can get more out of somebody. This is a rule used for novices because I use it when Im training somebody who has barely started out. If you tell yourself you are only going to hit 5 reps of a certain number, thats what you are going to hit (when you are newer). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. You move that number up to the eight… you might only be able to do 5 of them, but those last three that you actually get help on are just as beneficial because you are pushing your muscles.

    If I am first training someone, for atleast the first few months I won’t even go close to the number 5, even after years I might only do this a few times. When you are only able to get a number like 5, most will push as hard as they can to get those 5 with an ungodly amount of weight and throw form out of the window. Somebody who lifts 20 pounds less with good form with usually (genetics aside) out gain a person who is pushing their entire body to get that 20 pounds up. Some people can do 5 reps at heavy weight with good form on all of them, but the majority are going to do about 2 of them good and the other 3 with terrible form. When I get them to do 8 with a little less weight, they will get better form and fuller range of motion with atleast 5 of them before fatigue sets in and they need help.

    This is the whole concept of the 8-12 rule. And why I always use it with beginners and mostly everyone I train. But its more important to change it up.

    So to sum it up, for me… I have been personal training for right at 13 years and I have been weight training for right at 17….striving for 8-12 making sure you can get more than 60 percent with great form… is much better than trying to pound out 5 with extremely heavy weight that causes piss poor form and makes you use muscles that aren’t intended for the exercise.

  • Marc // Apr 22, 2008 at 5:39 AM

    yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! you you dont see huge Buff guys only being able to do high reps low weight, guys who are bigger can do heavier weight, ive never seen a a guy like Arnold only being able to bench press 180 lbs. the key to getting bigger is doing heavier weights each time with good form.what the retards were saying was that if you do low weight high repititions you will gain mass, when the fact is that only makes you more leaner, the goal to getting bigger is doing as heavier weights with good form so your muscles tear and rebuild and when they rebuild they come back stronger.

  • Jay // Apr 27, 2008 at 6:19 AM

    Marc, have you ever actually watched Arnold’s movie when he was training for “Mr. Olympia” He talks about how many reps he does. I don’t remember the actual quote but its when he’s doing squats I believe. He basically says that he likes to go 8-10 because he basically says those last 3 that you push out with all your might and fight through the pain to get up are when the body grows. Of course, that’s somewhat dated but its the same concept I mentioned earlier. So Arnold didn’t do the 5 X 5 thing, atleast not any the movie when he was gaining mass. He seemed to be doing 8-10 even 11 on bench press. But yes I agree low weight is terrible unless you are cutting down somewhat, but even then you can risk losing too much muscle… but 8-12 is a good spot, of course changing it up is always better.

  • Jeff // May 30, 2008 at 7:38 AM

    That frank guy shouldn’t talk
    he has no idea what he’s talking about
    more reps is for defined muscle
    and less reps from 8-12 is basically a building block
    for building stronger, bigger muscles,
    read a book :)

  • Jubby // Jun 1, 2008 at 4:32 PM

    jeff dont start man.. LOL

  • Surf Dude // Jun 18, 2008 at 6:00 PM

    I agree with the concept heavy weights and low reps you will earn gains in strength – for example 6max but if you start by doing between 8 and 12 aslong as you are fatiquing you muscle you are working on you will acheive gains in strength and mass (Hypertrophy) and this will give you a muscular physique but its important to make sure you fatique the muscle and get plenty of protein to recover for your next training session. Remember if you want to gain bigger arms, chest, back & shoulders etc and want to keep or gain that 6 pack you need to do some cardio because chances are if you are consuming too much protein, the protein that is left over from repairing the muscle will convert to fat, so you will want to do a slow gentle run and keep your heart rate and a steady level (no more than 70% max heart rate) you will then utilise the unwanted fat your body has for fuel rather than carbs, that way you strip the unwanted fat and keep the muscle bulk.

    If anyone disagrees let me know, im a personal trainer and been only doing this for 3 years, so i dont wanna step on more experienced Personal Trainers toes and i do understand that there are so many theries myths out there but i know i practise what i preach and i have acheived my goals.

  • some guy // Jun 19, 2008 at 6:57 PM

    Hey Surf dude! I do agree with your advice but i’m not sure about the protein being convertrd to fat. I did a bit of research and found the following information at:

    “Too much protein is not a problem, unless you really overdose, which would mean eating twice the amount your body needs for a long time. When your body has more protein than necessary, it simply disassembles the excess protein, uses the amino acids it needs, and discards the leftover nitrogen through the kidneys. The body can’t store protein the way it stores energy in fat tissues. Sometimes when someone eats too much protein over a long time, the body will either break down the protein and use it as an energy source or deposit it as fat. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.”

    So I guess it can be converted to fat…..But it looks like you really have to overdose to do it.
    But I totally agree with your training knowledge…nice one.

  • Surf Dude // Jun 20, 2008 at 3:30 PM

    Cool thanks for your feedback but i find there are so many different myths and theories out there, it proves difficult to predict which one is correct.

    I also studied this theory for my exam in Nutrition and weight management and it also mentioned the careful measuring of protein content because anything that isnt used is then stored in the adipose tissue (fat) this doesnt mean im right and your wrong but further proves that there are loads of theories out there; either that or its very confusing/contradicting.

    Let me know your thoughts.

  • aw // Jun 20, 2008 at 9:14 PM

    Hopefully, someone with similar body type (Asian, hard gainer, less than 6′) will post their body’s before/after photo or measurements/performance to actually prove they practised what the hell they’re talking about. Then, I’m just gonna do *whatever* they say, 95% protein, or eat 300 Ramly burgers a day, or do 50 reps with water bottles ahahahahaha. Until then, jury is still out and armchair posturing/chest-beating rules.

  • aw // Jun 20, 2008 at 10:03 PM

    Didn’t want to sound too negative back there, but it’s just that every other month they come up with a theory. Before 300, isolation exercises and heavy weights were the fad. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Diet-wise, it was eggs all the way. Then came protein powders. Then came Atkins. Then came Malibu diet. Then came, screw the powders, just eat natural lean meat and veggies. There was even the phase where vegetarian was in. Then the 40/30/30 was out, only total calories counted as long as there was enough protein. Then egg yolks were back, sat. fat is not that bad, only trans fat is bad.

    So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Alternate high-reps/low weights and low-reps/heavy weights. And bodyweight training. Put in some slow cardio, some intense cardio. Put in some circuits. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body.

    Surf Dude is trying to work on what is out there, but to everyone else who is “certain” that their method is best: I say, therre is no “best” method. You have to have variety.

  • Jay // Jun 20, 2008 at 10:57 PM

    Definitely no best method out there. Everyone’s body responds to different methods. If you go on a low carb diet… will your body lose weight, yes of course.. is it healthy? Not really. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. I will never recommend a low carb diet to anybody that I train. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Too many people get false hopes because you lose weight so quickly. Its all about what works though. I find a 40 40 20 works well for me. I have found that 50 30 20 works well for others, it all depends.

    And to answer the question on protein turning to fat, yeah that’s not really the case. A lot of the protein you will excrete out… and the other will be processed. Too much protein can cause harm… but turning to fat really isn’t a huge problem. A slow digesting protein like a casein can cause you to feel full.

  • Personal Trainer // Jun 23, 2008 at 2:37 AM

    He looks good but depleted. I know from experience that unless you have the genetics to naturally look that cut, being in that shape will not last for 90% of people.

    The most important thing for people to take out of this story is what worked for him will most definitely not work for everyone and of course that’s never mentioned in these types of articles.

    Not everyone can afford professional help for vanity.

  • DJ // Jun 23, 2008 at 9:35 AM

    okay its been a while since iv checked this thing and i didnt even bother reading thru all the entries, so im going to put a few things out here and see how you guys respond. 1, different work outs need different reps and sets. 2, when it comes to benching every one has their own opinion. 3, i found lately when i work out that 3 sets of 5 really moved me up in weight which is good because that has helped me with my muscular strength and endurance. and after doing that a little bit im going to switch it up. 4, toning and definition is purely body fat %. 5, building up your muscular strength also helps with muscular endurance. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource.

  • Jay // Jun 28, 2008 at 10:37 PM

    I do not agree with some of the things Personal Trainer says. If you are really a personal trainer and you tell people that genetics are a key role in getting to look someway, then you are not a very good personal trainer. In my years I have seen people do some amazing transformations. I have never told someone they couldn’t get somewhere because of genetics. Genetics only makes it easier, unless you have a thyroid problem anything is possible.

    The only reason 90 percent of people can’t look like that for very long is because they don’t maintain the strict diet after they hit a spot like that. Its not that hard once you get there.

    One thing I do agree with is that 3 percent body fat will leave you depleted, but again he was sitting at about 6-7 and then would cut to that when shooting would start.

    In Amityville he looked much better. He was in the range of 6-8 percent and that is a range that is healthy and you can stay at if you follow your diet.

    Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve.

  • Jubby // Jul 4, 2008 at 9:42 AM

    way to go jay

  • cam // Jul 27, 2008 at 6:41 AM

    The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer? Hit the 4-7 rep range for a 4-6 weeks then go back to the the 8-12 rep for 4-6 weeks etc, this is a very simple way to aviod the dreaded plateau with your gains, so to be honest both of those guys who were arguing are right. The best advice i give all of my clients who want to gain mass is to use the rep cycle as explained above & to always use a training journal and aim to lift at least 1 rep or half to 2.0 lbs more (depending on what bodypart they are training that session) each rep scheme every training session, eat well and rest well and you will grow, 100% garunteed.

  • Sam J // Aug 15, 2008 at 12:23 AM

    This article changed my life! many thanks.

    Ryan is something to aspire to, beautiful body.

  • Joe // Aug 21, 2008 at 9:33 AM

    Hey I’m sorry, but I was looking at Ryan’s diet plan and then I happened to stumble upon this conversation, where I have to disagree with aw…the average male body fat percentage is between 15-17 %, and which is no where near 10 %, im a completely unbiased opinion but 10% is that of Vin Diesel, i dont think you know what your talking about on that front, that is why it is so amazing that ryan had close to 3.5 %. Im not one to talk as i had 11% at 3 years ago at last check but i certainly know that i had less than average, now im much bigger and around 12% and much bigger than the average guy and much more cut

  • aw // Aug 21, 2008 at 10:51 PM

    Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”. I had to scroll waaay there to remember what I wrote. Which, “the normal male has maybe 10%-15%”. It’s good thing I guess you agree with everything else I wrote and everything else everyone else wrote. I’m not pissed or anything, but since you mentioned it and I think you’re misplaced in your understanding of the comment.

    It was an offhand comment. Note the “maybe”. And also that I wrote that 7% is considered very low – and hence I also consider 3.5% amazing. In addition, casual lean athletes do have 10-15% fat. Normal not-so-active males have 15-18%. I’m guessing if you’re on this site you want to be fairly active. Even you supposedly have 11-12%. A lot of people have that. I’m getting closer as well. Can “normal” even be defined properly? It would be dependent on average values depending on which geography you are talking about. Do you have a source to cite for Vin Diesel’s fat percentage is 10%? If not, then I’ll have to call you on it too the way you called me on the one sentence.

    And you also completely ignore that I mentioned there is no way to accurately measure fat percentage unless you go into a lab. In any case, I’d be happy to be corrected with accurate information so I can improve my knowledge, but it seems you are making very offhand remarks yourself.

  • Joe // Aug 22, 2008 at 8:30 AM

    “Normal males have maybe 10-15% fat” is the first comment…in your response to mine you said “Normal not-so-active males have 15-18%.” which I completely agree with and would not have said anything to but “I agree” and im not pissed at all i also agree that normal can not be easily defined but average can be, “wanting to be fairly active is not part of it either, i go to the gym 6 days a week, ranging from weight training(where i had the same experience as you when i moved to 8 reps) to swimming and running and then wrestling with guys on a collegiate division 1 level. so i am already at a active level. While labs and water submersion tests are the most accurate ways to test body fat, i was also tested by a trainer where they take height versus weight combined with caliper measurements on the lower abdominals, lats, back , arms and other parts of the body. im not pissed either and on the vin diesel topic
    given they are forums, but so is this so who can really trust what we say.

  • Joe // Aug 22, 2008 at 8:41 AM

    im not going to get into an argument as i am not someone who needs all of this advice to be a successfully healthy person, as i am which you can or cannot believe i dont really care, if you had said “normal not-so-active males have 15-18%.”earlier i wouldn’t have said anything, i just did not want people thrown off at how fit or average they are. If someone is happy with their body then they need nothing else. And as labs ARE the single most accurate way to find body fat percentage, look up the word caliper, or Bio Electric Impedance Body Fat Testing
    as far as correcting your information i don’t need to feel like a doctor but one of the most highly respected books on the body and fitness is called “The Body sculpting Bible” look at it sometime

  • aw // Aug 22, 2008 at 9:45 PM

    Nope. I don’t think anyone else wants to get into an argument, but you’re pretty contradicting in some of the things you say and ignore.

    – I already explained: you can’t really say who is average. The figure also depends on age, gender. It’s not intended to make people feel bad at all, you’re quite negative. People who come to this site naturally want to be better.

    – Er, wrong. Extremely wrong, please don’t accuse me of giving wrong information, then spread wrong information yourself. It’s damaging to readers. Are you kidding me? Calipers and Impedance are also “accurate” ways to measure fat? I already have an impedance scale by the way.

    – Er, you do your google too sometime. By the way, where’s the source you haven’t cited for Vin Diesel having 10% body fat? That’s pretty vague in terms of period, isn’t it?

  • aw // Aug 22, 2008 at 9:51 PM

    OK I just read your previous comment, you seem to have posted two long-winded ones.

    – dude. How many times do I have to say it was “maybe”? And how I qualified again that average is subjective? Funny how you picked that out of the many many comments here.

    – so submersion is the most accurate way, then you say calipers and impedance are also accurate ways, instead of approximations? Calipers?? Bro, say it ain’t so!

    – forums. Right. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Opinions are like assholes, eh?

    Anyway, you probably have good intentions, but a little overzealous, ain’t it? All the best, bro.

  • Oscar // Sep 11, 2008 at 5:59 AM

    A response that my friend Boyer Coe gave some time ago. He knows something about this stuff: “Rep range is what works best for you. Reg Park found that 5 reps worked best for him. Ronnie Coleman has always used 12 to 15 reps. I, personally have always used 8 to 10 reps.”

  • bakhtiar // Oct 13, 2008 at 1:51 PM

    Damn………….always dreaming to get that kind of cutting……

  • Aaron // Dec 3, 2008 at 2:11 PM

    The one thing I disagree with Mr. Reynolds’ training was him taking the creatine. I see it as sort of “cheating” and the best way to work out is to do it the all natural way. I did cross country throughout all of high school and still do it in college, but during my junior year my cousin got me started into lifting. Every since then I lifted 5-6 times a week and ate very similar to Mr. Reynolds with the many meals each day. After four years of lifting I gained almost 30 lbs., but that’s after four years. Ryan gained 20 lbs. in 5 months, which is most likely due to the creatine. He could have avoided using it by actually eating late at night about an hour before bedtime, something high in protein that isn’t easily broken down because it continues to help your body rebuild muscle mass. I’m just not a big fan of supplements that are like creatine and NO2 and the such. Besides I’m a long distance runner, so taking supplements wouldn’t benefit me at all. Basically what I’m saying is he could have taken a different healthier approach to getting big, but it would have taken a little longer. Then again he may have been given a set date to get that jacked, who knows, I’m just throwing my 2 cents in.

  • Thetruth // Jan 9, 2009 at 7:57 AM

    Just take the freakin roids already. Five months to get that bulky will require some sort of steroids, don’t kid yourself. You can eat raw eggs until you yourself start laying them and you won’t get that huge. Why do you think he shrunk so much even though he continues to workout? No more roids. It’s wishful thinking to think just different kinds of supplements and foods can make you that big so quick. Don’t feel like YOU are the only one that fails at getting huge. It’s everyone that doesn’t juice up.

  • Ryan // Jan 10, 2009 at 5:20 PM

    As a Kinesiology Graduate with my master degree, all your hypothesis, well most all are inacurate and those people who think they are know it all just sound pathetic and ignorant, get a life you all, diet is the key with a proper not extensive workout routine is important.

  • Ryan // Jan 10, 2009 at 5:23 PM

    Creatine is an energy supplement, helps your body replace your ATP it has utilized, I meant to include that in my last message, Aaron you come across as very ignorant and need to do your homework!

  • Humored // Jan 13, 2009 at 7:32 PM

    I doubt you have your masters degree, Ryan. Dropping your credentials gave you away. From experience, any persons beginning a sentence with “As a graduate of…,” is either lying, or is not putting his or her degree to good use. If you truly have earned a masters degree, then why have I counted more than a dozen common grammar/punctuation errors in your first post alone?
    Of course, this is the internet– and much like text messaging, grammar and punctuation are ignored. However, your punctuation is so overwhelmingly bad, that I cannot believe a reputable university awarded you a degree– much less, a masters. Spending 4+ years in study, one cannot help but incorporate SOME level of intelligence while they write… even if it IS in some silly post on the internet.
    To the rest of you, good luck. Be wary of what you take to heart when you read posts by other users. Indeed, some valuable nuggets of truth can be salvaged, but for the most part– unreliable. For the best results, find somebody who has proven credentials with proven methods, and compare them with somebody else with proven results and methods.
    These posts have been very entertaining. I do hope they continue.

  • Mike // Jan 20, 2009 at 1:17 PM

    Humored, is he a Science or Art Major? I’m not saying he is right, but what I am saying is that YOU come off as a dick. During your post you are constantly contradicting yourself! I’m also pretty sure his (and everyone else on this board for that matter) intelligence is on par with the rest of society, maybe even higher :) but At least his post was relivent to the topic (unlike yours, or mine)

  • Salvador // Jan 22, 2009 at 11:09 PM

    To the guy that says that the bigger the muscles more the strength you’re nuts !!!

    Muscle size and strength have nothing to do with each other…

    Example: Olympic gymnasts…the ones that do exercises in the rims, box, parallel bars etc…

    They have HUUUUGE strength and they aren’t that big… they workout muscles that probably you and I aren’t even aware of…

  • Salvador // Jan 22, 2009 at 11:23 PM

    also, Ryan Reynolds wasn’t 3% bodyfat… that’s nuts !

    The body can only sustain 3% bodyfat for a few hours, and only a few people in the world can do that….

    Bodybuilders plan months ahead up to the competition day, so that on that day they can be close to 3% of Bodyfat, they can only sustain it for a few hours… It’s extremely unhealthy for the body to be at that level of BF.

    I’d say Ryan Reynolds is around 6-7%, like any other Olymplic athlete in the artistic gymnasts… they are around that level and look like Ryan Reynolds

  • Simplicity // Feb 21, 2009 at 10:24 PM

    You guys are like writing huge essays on the topic.

    For me, I just try different things each time so my muscles could adapt to new exercises and so far, i seem to be growing.

    My opinion is that everyone is different. I know it doesnt sound professional, but all i know is that Im growing.

  • Reese // Mar 3, 2009 at 12:41 PM

    Great body. It certain takes a lot of time to build a body as big and beautiful as Ryan Reynold’s.

  • frank // Mar 19, 2009 at 3:14 AM

    Any Idea on Reynolds body measurements?. Biceps, chest, waist, etc. It would be interesting how they compare to Brad Pitts measurements in Fight Club.

  • another guy // May 6, 2009 at 7:19 AM

    3 % body fat is a possibility for reynolds, i am naturally thin and have kept an average of 3.9 % body fat for around 3 months, i havent changed my everyday diet and dont workout compulsively, i do little to no cardio and yet i still have an extremely low body fat. granted i do not have the muscle mass of reynolds but my six pack is clear and every muscle on my body is defined. my genetics alow my body fat percentage to be what it is , reynolds would have had to work very hard to get down to 3% but this is till a possibility

  • Mike // May 6, 2009 at 10:29 PM

    Thanks for the insight. I think his eating habits were the most important thing to getting ‘cut.’ If you notice, Ryan includes a protein source at every meal and snack. This allows him to maintain/grow muscle and shed fat.

    I also think 3% body fat is almost impossible to achieve. I know for a fact that Brad Pitt had around 6% BF in Fight Club. I think Ryan is more around the 6% range than 3%. Either way, its very impressive!

  • Pyjammez // Jun 1, 2009 at 9:52 PM

    Damn he has perfect abs! lucky bastard!

  • Kirk // Jun 8, 2009 at 5:31 AM

    Just guna weigh in on the 8-12/3-5 rep debate. I think there is alot of good information in the comments here. Its correct to say that 3-5 reps is strength work, 8-12 is size and 13-20 is diffinition (sort of, definition is a bit more complex than that) anything after these is muscular endurance or cardio. However, you still get some growth in the 13-20 rep category, you still get some in the 3-5 rep category. All of these work your muscles. My programme involves 6 weeks of 4 sets of 15 at 40% of max weight. Two weeks of strength (usually 1 set of 15 ant 40%, 1 set of 10-12 at 60% and 3 sets of 2-3 at 95-100%). Then two weeks of growth (usually 1 set of 15 at 40% 1 set of 10-12 at 60% and 3 sets of 6-12 at 80%). I follow this with one week of maintainence (same as the 1st 6weeks). I then do 2 more weeks of strength and 2 more weeks of size and start the cycle all over again. I find this the most effective for me, but this is far from the only way to do things.

  • Kenny // Jun 17, 2009 at 9:42 AM

    Threads like this one are why I stop reading forums/blogs. They irritate me. I never intend to reply initially, but I feel that if a single person listens to me instead of following stupid and uninformed advice that maybe I did a good thing. SO:

    1- He does not walk around at 3% BF. He may have gotten that low for a single photo shoot or something, but I doubt it.

    2- Aaron: creatine has never been shown to be unhealthy, and to say “Ryan gained 20 lbs. in 5 months, which is most likely due to the creatine” is incorrect.

    3- Thetruth: Your comment is the one that actually made me want to reply. I truly wish people like you would stop typing altogether, or stick to YouTube. You used the words “huge” and “bulky” to make it sound like Ryan Reynolds looks like Mr. Olympia. He is cut, not huge. I bet he weighed more is his Van Wilder days than he did for Blade (or similar if he bulked up a little before the cut). A person doesn’t need steroids for this kind of transformation, and to say so is completely ignorant. I usually hate to resort to name-calling, but you are seriously a fucking idiot.

    4- THE STRENGTH/HYPERTROPHY DEBATE: Powerlifters (normally “strength” rep range) are huge. Bodybuilders (normally “hypertrophy” rep range) are strong. So I think it goes to show that rep ranges are not really as important as people tend to think. If a person is pushing his/her body to at each training session and recovering properly through diet and sleep, the results will come. Also, most powerlifters and bodybuilders don’t rely on a single rep scheme anyway.

  • // Jun 18, 2009 at 4:09 PM

    You are all a bunch of fucking idiots! Go train instead of typing you fools. ooooooh…but typing 100 words per minute will put my forearms into hypertrophy phase…blah,blah,blah. Peace

  • Workout // Jun 21, 2009 at 3:29 PM

    i know in order to get abs, lowering my bf % is more important than the actual workout itself (not at all saying that it isn’t important, just not as). I have a nice diet, but is it true that if running is the only cardiovascular activity i’ve been doing that my body will eventually get used to it and stop reacting and i will stop losing the weight, kind of like a plateau?

    should i try swimming for a while to see if that kind of switch up is what my body needs?

    any help on the matter is sincerely appreciated.

  • derrick // Jun 23, 2009 at 3:04 AM

    Funny i stumbled on this yesterday. I actually saved a promo picture of Reynolds way back when trinity came out as an example of the physique i wanted. i still have the picture. Not quite the physique. damn.

  • jilod // Jul 15, 2009 at 11:29 AM

    personally i got no problem looking like ryan bods if he’s hit by a trucks…but i must say he looks good in blade…

  • Tirth // Jul 18, 2009 at 1:32 PM

    Thanks for posting this material, it inspired me.. to go for good body shape..

    and Yes i can do 5 months..only…yeah…. even u guys can also

    come on..lets get started..

  • Skater // Jul 31, 2009 at 3:39 PM


    I have a body fat of 8% but for some reason im thin everywhere but my stomach. I follow this diet and do abs exercises to no pervail. My friend said that abs everyday constricts them and they cannot form. Is this true?

  • avpwilson // Aug 15, 2009 at 3:50 AM

    Man that guy is ripped!

  • Ben G. // Aug 15, 2009 at 8:37 AM

    Damn, everyone here is talking about getting Bigger&Stronger, but the thing about Ryan is that he has a slim shape with muscles like that, this could be the cause of his heigt off course (1,88mm).

    I’m 17 and i’ve been a naughty boy, i was pretty fat when i was a kid but now i’m ok, but with a blob of fat. I’m 1,72m and 63KG, i haven’t got decent muscles whatsoever. For a year now i’ve been on a diet and lost 9 kilo (So i was 72KG :x). But all i want is another 5KG down to then Train abs, cause my arms are just getting skinny while blob of fat stays in Stomach&Ass!

    I bet it’s not that hard for tall people, let’s say it’s easier when you are tall, i didn’t say easy.
    So maybe lot of people here want to get bigger&stronger, but there are some people like me who want to slim out and get a Goddamn Sixpack!!!
    Off course sitting here doing nothing won’t help, i’m F*cking goin for this,

    GOOD LUCK TO ALL, & Enjoy Life :)

  • Kurt // Aug 15, 2009 at 11:51 AM

    By the way, the fasterst way to lose fat and therefore see your sixpack is to do weights and build muscle. When you have muscle, you burn fat faster than doing aerobics. I’ve tried aerobics in the past for 6 months and nothing, and then I did weights – the weights worked.

  • Dan // Aug 17, 2009 at 10:32 PM

    the more muscles you have the higher the metabolism right!?
    assuming you’ve built bigger physique by using nutrients like creatine which i am to understand allows more water in your muscles.
    will that extra weight and bulk have an effect on your metabolism?

  • TER // Aug 18, 2009 at 5:22 PM

    YEAH THANKS. i’m gonna start training today!

  • blurdreamer // Sep 10, 2009 at 12:21 AM

    everyday I come to this website for motivation… hope fully nxt year when I go beach side can proudly show off the best shape, not one world in the stomach. the blog its well done.. I laugh hard when I read the 3 type of weird ppl in gym article.. haha

  • TheSmartestGuyHere // Oct 13, 2009 at 10:58 PM

    lol… Pretty much 80% of the people that post here have no clue about what they’re talking about. They spout internet references. Listen to the guys that have done it.. i.e… me.

    Lots of arguing over what exercise will produce the best result. Funny thing is.. your diet is 80% of the determining factor in how your body looks. Workouts are 20% at best. And most people have no clue about how to construct their diets. They think they eat a lot, they should gain muscle and not fat. They eat less, they should lose fat, right? Not hardly.

    What Ryan has done here is easy to do.. by close monitoring of your diet, everyday. The trick isn’t how many reps you do.. it’s counting calories every day, having the correct ratio of protein/carbs and fats. It’s taking body fat measurements weekly and making sure you never more than a 2 week period of not seeing progress. It’s changing your diet along the way to make sure that you’re body still responds to it. It’s hitting the gym about an hour a day five or six days a week. If you have a lot of fat to burn, you have to add cardio in a few hours a week in the evening, as well. Many people (guys with about 20% body fat or less) never even need to do cardio to get these results. They’re always surprised when I tell them them.. but they’re believers in about 3 months.

    I’ve done it.. and I’ve trained a lot of guys to do it. I will add, that in the the case of Hollywood stars prepping for a movie, they have the added advantage of having a trainer that will ensure the actor achieves success at any level, therefore, Ryan has almost certainly taken some steroids… some straight testosterone and/or some Deca. It’s very difficult to achieve 20 lbs of muscle while losing body fat in that short of a time. I’d be willing to bet the farm he had some illegal supplements along the way. Still very doable though, and it’s not a matter of genetics. It’s all diet… and a little longer than he did it in, if doing it naturally. 9 months, I can make anyone look this way… unless you’re just very obese.

    And he’s not 3% body fat. That’s about 5-6%.

  • tc // Oct 15, 2009 at 8:51 AM

    frank your dumb, 5 or less doesnt build hardly any muscle, just pure strength, ryan reynolds could have done that and got really strong, but no one would be the wiser. For a person who wants to look good and doesnt care about benching 400lbs higher reps at 8-12 will make the biggest size ( not strength ) increases.

    Masters in Exercise Science.

  • FitJerks // Nov 4, 2009 at 5:08 PM

    That’s a good clean look. 4 hours a day though? He’s taking volume training a little too far IMO. He would have gained more if he rested properly.

  • Danabolic // Dec 4, 2009 at 1:57 PM

    Ugh. This isn’t that difficult. You can’t cut and bulk at the same time. You do one then do the other. When you are trying to gain mass (bulk) you should be intaking an obscene amount of calories via protein. 2g minimum per lb of body weight. When you are cutting, you should be running a caloric deficiency. Subsequently you CANNOT do both at the same time! Period.
    Also, more weight equals more mass. Mass equals strength. When doing working sets I do a max of 8 reps. If I can do more than 8 reps, I should be using more weight. Its a simple rule of thumb, that works wonders. And if you EVER leave the gym without working to muscle exhaustion, then you left something on the table.
    26 yrs old, 6’0 240lbs, 11% bodyfat. Also I’ve probably banged more women than ryan reynold.

  • musclegeek // Dec 27, 2009 at 2:37 PM

    How do you know exactly what they do and what they eat ?

  • TomGreenwald // Jan 26, 2010 at 8:15 PM

    Sorry, but I don’t see nothing special about this blog post. There are no “secrets” or nothing unique about Reynolds workout. All the information could be found on thousands of different other websites – just google in “healthy nutrition”, “muscle building”, or something similar. If there was something unique about Reynolds workout or diet plan, I bet that his personal trainer wouldn’t share this information.

  • Reed // Mar 7, 2010 at 5:13 PM

    I def have looked at ryan reynold’s workout and also cam gigandet. both of these guys I think have the best overall body in hollywood. I am straight by the way. Just giving some props. I have been comparing both of their workouts to find similarities and then using that to apply to my workout. BUT this is very important: you got to find out what works for you.

    I am 21, wrestler in highschool, went to college, and then gained about 15-20 lbs. I didnt look bad or fat so to say but to me, I felt I looked very much overweight and out of shape. started working out 2-4 times a week. did that for a summer, saw some results but wasnt anything extraordinary. I slimmed down some, got some strength and muscle back, but just wasnt enough for me. then i got way out of sink. didnt workout for about 2 months. soon as new years hit, i was back in the gym. hit the gym for a few weeks but was tired of not seeing solid results. so bout feb started a whole new approach.

    so i was 5’6 160lbs 14.6% body fat. right now…8.8% and 153lbs but much stronger and bigger. u can cut and build at the same time. im cutting fat but gaining muscle. to jump start my body, i did a no carb diet for a week straight eating mostly protein sources such as chicken and eggs, green beans, and fat free yogurt or cottage cheese. working out every day, doing one muscle group a day, 30 mins of low intensity cardio, and abs. after the first week i now cycle, 3-4 days no carbs, 2 days carbs, but i eat “good/complex” carbs and try to eat them before 6pm. still doin the same workout routine and to note, when i do lift, i do about 4-6 exercises for each muscle group 5 sets and each one 8-12 reps. i do supplement taking a creatine type one called kreaklyne, beta alanine, multivitamin, a cleanse is also very important getting rid of waste build up, and a fat burner. been on it for about a month and im seeing results. got pics to prove it. but if u got any questions, email me. be glad to answer ?s. my goal is to get down to 3-5% body fat and weigh 155-160.

  • Jake // Apr 6, 2010 at 9:55 PM

    Hey guys been reading everyones comments and trying to take it all in.. Im in need of some help though.. Im really keen to start hitting the gym hard and getting bigger. At the moment im 20 years old, ive done hard labour work for a good 3 years now and not really much difference in my size at all i just sit on 70 kgs… I only really want to start working out once i get a really good protein shake ive heard Optimum Gold Whey is a really good one, but after reading all that what “Ryan” had to do ie creatine, Multi V and the two others, how on earth do i take them aswell? at the same time as the shake or just b4 workouts? If use could let me no or give me some insight it would be great i wanna start smashing the gym :D cheers

  • // Apr 9, 2010 at 2:49 AM

    I think supplements won’t do any good to your body’s health. That’s why I wonder if it is possible to get such a body when leaving the creatine and stuff aside?

  • Carl // Jun 1, 2010 at 2:28 PM

    I also have been reading almost all the comments posted here. And yes, heavy weight with lower reps builds more muscles.

    I have read articles about this written by many qualified fitness experts, including Arnel (Six Pack Abs Formula), Vince & Mike Geary. I am a member of sixpacknow and I have “Abs for Life” book from the owner of sixpacknow. Over 10,000 people transformed their bodies with his training & diet methods, so it has gotta be true. I have been working out for almost 13 weeks, and I see results and people start noticing. My average workout duration is around 30-40 minutes.

    I use High Intensity Interval training methods to get rid of fat and follow sixpacknow muscle building methods. Both are very effective

  • Igor // Jun 14, 2010 at 10:08 PM

    Always interesting to see how the stars do their body transformations.

  • Ronin // Jun 19, 2010 at 12:57 AM

    Hey guys,
    I may not be able to speak about the muscle gains that have been under heavy debate but I can provide a bit of insight into the matter of excess adipose tissue which I hope will help clarify some issues.

    Presently, the academic literature surrounding fat has been fraught with controversy yet at the end of the day this much is known to be true: higher caloric intakes to caloric expenditure will result in the creation of excess adipose tissue. While this seems pretty basic it is one of the only things that have reached consensus in this field.

    With that in mind all food regardless of it’s chemical composition will be metabolized by the body. This is equally dependent on the chemical composition of the food as well as an individuals physiology.

    The storage of excess adipose tissue occurs on different regions of the body, the most difficult of which to remove, is on the abdominal area. For many of us, this appears to be the problem area. Unfortunately, fat reserves are going to be taken up by the body in the most efficient way possible, which tends to favor the upper body, and the area of our body that have higher movement.

    The solutions offered range from controlled starvation techniques all the way to simple changes in daily living (making a constant effort to tap your foot throughout the day, etc.) What is right for the individual is entirely case dependent and must be assessed in relation to the body’s response to it’s external environment.

    Additionally, it must be stressed that there is a degree of genetic predisposition that must be recognized as natural processes in many cases have an understated significance in an individuals relationship with their external environment (diet, exercise, etc.)

    I would not consider myself an expert by any means as there are many fields that have approached this topic. But I hope it helps.

  • James // Jul 7, 2010 at 7:34 AM

    how come his weight lifting workouts arent on here

  • 32gb // Jul 10, 2010 at 7:32 PM

    Additionally, it must be stressed that there is a degree of genetic predisposition that must be recognized as natural processes in many cases have an understated significance in an individuals relationship with their external environment (diet, exercise, etc.)

    I think so. Thank you for information

  • umair // Aug 9, 2010 at 5:02 PM

    i dont think it will work……..

  • Martin Cisneros Th.D. // Sep 15, 2010 at 11:18 PM

    People that usually pull off these kinds of miracles within 6 months were usually somewhat in shape before, otherwise within the 5 months, we’d of heard of how Reynolds worked his way up to 500 situps, maybe, but 500 to 1000 means pre-existing muscle even if his fat % was keeping it somewhat covered. And what’s not talked about is the likelihood that when he started shooting his scenes, for at least a week and a half he probably wasn’t working out any more, which for a while probably made him the physically strongest he’d ever been because it allowed FULL RECOVERY from his workouts.

    Speaking from experience with having worked out every 2 to 4 days for all of July and August and coming into September, suddenly there was ZERO physical strength, no matter what I was eating or how much I was sleeping or hot showering or whatever, but quit working out for 10 days and today had my first workout in about a week and a half, and I had the most physical strength I’ve ever had and feel absolutely incredible after my workout this morning, and I even threw in a hundred hand stand pushups that I’m still in awe of how much muscle flexing that I felt out of me, when a week and a half ago, absolutely nothing worked, even though during the previous couple of months, when I’d decide to do a real killer workout, I’d give myself 5 to 6 days before working out again.

    Probably everybody’s routine works some of the time for some physiques, depending on one’s goals and prior fitness level, and when thinking in 3 to 6 month goals, but inevitably you’ve got to leave it alone for a while, but not for too long, but just until you feel genuine strength returning if at any point you feel like you’re beginning to fizzle. Some would call it plateau and say that it meant that I should have done something different for a while instead of leaving my body alone completely, but I tried variation and still was getting nowhere, and for me, completely leaving it alone for that long was the best possible medicine for me.

    Everybody’s probably 85% to 100% right in their comments. The real miracles are going to be over the long term, though, instead of trying to look at anybody’s 3 to 6 month programs. I’ve set a personal new decade’s resolution that by 2020, I’m going to be completely bad a** with being able to do 10 times the workout that I’m able to do right now, consistently, on an every other day schedule or whatever. All of us can get in really really crazy shape [for ourselves, compared to our “normal” fitness levels] in 12 to 18 months with all of these shortcuts of using creatine, collagen suppliments, et. al.

    But I’m interested in seeing what I look like in 10yrs with giving it my absolute all, on as natural of a diet as I’m able to do, with only drinking water, etc. There are very few examples of that kind of fitness, and the above pictures aren’t impressive at all, because of the picture under them that indicates it wasn’t a new level he was able to maintain indefinitely, though he’s stayed lean. I’m tired of what people are able to do to look good for a movie role, but it’s only a part of the Hollywood illusion machine rather than realistic goals for long-term fitness NO MATTER YOUR CAREER CHOICE and how many hours a day that that may demand of you, plus having a family, plus having an interesting life that gets to do things, et. al.

    We’re a society that lives on short-cuts, even when it comes to fitness, with setting crash courses to get somewhere that our real lifestyles can’t keep us where we get to. I’m just personally burned out by what someone’s able to acheive for a month of filming a role, and folks are talking about it years later when you’re essentially talking about an art piece rather than what’s a genuine lifestyle. What movie are we trying to make as the general public? Because if we try to follow someone else’s routine and diet plan, we’re following in their path of only keeping that new level for a year at the most, maybe two, max.

    Each of us needs to focus on working out between 45 minutes and an hour and a half a day, 3 to 6 days a week, with building up to more and more days as we progress, try to eat right, follow the advise about no evening or night time carbs, and just leave it at that. That’s sustainable personal goals and personal progress, and yes, do that long enough, and if you’re not happy with the results, then the one day a week of cheating on the diet needs to completely go, or whatever, if we’re wanting to be a tiny bit leaner. But we take ourselves too seriously, become too prideful and touchy about our workout routines when working out shouldn’t be any different to us than brushing our teeth or wiping our butt.

    It should be a staple of our lives; part of our hygiene. It’s not anything to brag about, or to become offended at someone else because they do it differently. Few of us use the same brand of toothpaste, the same brand name of toilet paper, and the same deodorants. Working out is no different than that. Yes, it’s how we bake the kind of bodies that we want, like baking bread or whatever. I don’t agree that the results someone else got are out of the reach of any of us, if we’re healthy. It’s not genes. It’s effort, diet, and knowing when to take a vacation from punching yourself to the breaking point, though genes may get someone there faster ’cause they’re naturally releasing more testosterone or hgh or whatever, or maybe they’re naturally having a faster metabolism that could explain faster recovery times or the ability to almost supernaturally stay lean even if they’re eating all day like an elephant. Those are the only factors we can’t control, or can’t control beyond a certain point, is how effortlessly one metabolism is compared to another. But each of us can EVENTUALLY bust our a** just as much as the next guy, even if it takes us longer to be able to do as much or as heavy or with as much flexibility.

    But if we’re healthy, [consistently] burning more calories than we’re consuming, and working a muscle group consistently, there will eventually be strength gains and muscle definition as the physical body decides where it’s going to tone up first as demands are placed upon the fat that are on it. That will essentially work for anyone. All of the debates are only about how to get there faster, when life itself should be our workout and our exercise routines should only be about conditioning our bodies to accept such and such as a minimum fitness level that we’re not willing to be beneath. That’s all working out should be! That we’re able to do AT LEAST this and this! Real life should be the workout!! Not the gym. The gym should only establish your physical minimums that then you’re going to run out from there as James Bond or Laura Croft and let the real adventures be what determines how strong and how much endurance and passion you’ve got in your life.

    To be perfectly honest, if we’ve got a fantastic relationship with a spouse, we ought to be burning more calories in the bed than in anyone’s workout routine that they can publicly speak of! Muscles are for living and not just for continually being punished by our workout routines. Are we living our lives or spending all of our time worrying about lowering our fat % and the best ways to newly traumatize our muscles and not really living our lives? Because if we’re genuinely living and enjoying life to the full, we’re going to do WHATEVER IT TAKES that we discover our own bodies REQUIRE to sculpt a certain sculpture we’re each wanting for our own bodies!

  • aw // Sep 19, 2010 at 10:38 PM

    I vote Martin’s comment as the most sensible and most thought-out (vs. just internet nincompoop writing without 1 second of thinking or editing) comment in this ENTIRE post.

    I think his points are the most logical

    – everyone is different > so why bitch and make fun of people if using different methods from what you use. There are no short cuts.

    – actors only train to peak for a movie at a time > NOT EASILY SUSTAINABLE

    – should not get too damn serious or only focused on workouts at the expense of USING our bodies to live

    There are other fantastic points made as well

  • Slim Band // Sep 30, 2010 at 5:14 AM

    Any good workout routine has to be a routine! Oftentimes people are just lazy and after a couple of workout sessions without any planning they become discouraged.

    It’s best to have a good workout plan that is written down so you can follow and track your progress over weeks/months! Great info thanks for sharing

  • Matthew Eelesino // Oct 17, 2010 at 11:30 AM

    Questions I have before I comment on how Ryan Reynolds did what he did are:

    How long did my transformation take?
    Do you think I did high reps, low reps, high weight, low weight?
    And what do you think my diet was?

    Look forward to the response.


  • Xposed Expo // Oct 29, 2010 at 7:28 PM

    With the diet and exercise guide provided by this page, you can absolutely get a better body than Ryan Reynolds. i normally don’t like the muscley muscle types… but that body is a frikking work of art. i reiterate the previous sentiments with a simple: “Damn.”

  • Thewester // Nov 18, 2010 at 9:52 PM

    Really nice body damn. l will try this for 2 months. but it said he did 500-1000 sit-ups is that every day or 1000/week ? any1 know ?

  • lol // Dec 5, 2010 at 7:08 PM

    You know he juiced. I bet his was something to the effect of test prop. winstrol/anavar t3/clenbuterol…………..And what you said about getting a body like that from your methods in the article are total crap.

  • Zeroshade // Mar 9, 2011 at 11:12 AM

    I’m curious about the routine he followed. Yes I know he did 1 muscle per day but what kind of exercises?. Reps?,Compunds?.Does anybody knows details about this or a similar routine?

  • randy // Apr 15, 2011 at 6:48 AM

    In ALL the pics of this guy everyone is worshipping, he’s waaay too skinny. Look at the proportion of his shoulders to his head; he looks like a bobble-head. Ripped, yes, but so are people in certain parts of Africa; stop eating and your abs will show. He should be around 200 lbs if he’s 5’10” or so, with a chest at about 46″ and arms at 17″ Just too thin. Neck and forearms look like a sawed -off pool cue. He’d look ALOT better much heavier at 10% BF.

  • Tushar // Jun 20, 2011 at 10:17 AM

    Hello guys , i weight 92kg and my height is 5′ 10″. my weight is too much according to my age i.e jus 16. Please give me instructions about what should i do. Do cardio or weight training? And what should i follow for weight training?
    Does lifting up weights at early age stops body height growth or any other such problems? Is my age appropriate for starting wieght lifts ?
    Please help me :(((

  • simon // Jun 22, 2011 at 12:28 PM

    i dont care what anyone says here the fact of the matter is genes. if you have the genetics to be a beast then you will be…look at your dad if hes deezed…then ding ding ding congrats u can gain that aswell….if ur not genetically gifted..then im sorry you need steroids and testosterone and GH i dont give 2 shits if u think u can work out hard and become jacked…it aint happenening and even if it does by luck its going to take you a decade…so either change your goals…or inject that liquid gold. oh yeah btw….frank is right go heavy or go home…all you idiots follow misconceptions and myths…so go read more stupid books teaching u nothing….experience is everything…go workout for a lifetime to learn what we already have dont listen to us you wont anyway go to the gym and learn…too bad if you took our advice ud be a few years ahead of the game.

  • simon // Jun 22, 2011 at 12:40 PM

    also there is a reason why u see the pros lifting heavy weights all the time…BECAUSE ITS THE ONLY WAY TO SEE RESULTS do u ever see a pro lifting 25 lbs dumbells? lmfao GTFO honestly…you guys crack me up this is so funny to see how dumb ppl truly are please feed personal trainers more money i guess its ppl like u who fuel their income….wow.

  • julie // Jul 3, 2011 at 11:02 PM

    so fake it was photo shopped

  • Sierrajeff // Jul 4, 2011 at 11:15 PM

    1) Shut up Julie

    2) What almost all the comments on high-rep vs low-rep have ignored is the very subjective nature of people’s workout intensity. I’ve been working out (off and on) for over 20 years – and I’ve *always* had to force myself to push harder. I’ve never enjoyed going to the gym – I don’t get the rush – and so it’s easy for me to fall back on being lazy. Sometimes I get in a mode where I’m doing 12-15 reps and thinking I’m “working out”, but I don’t really gain anything (strength *or* definition). At other times in my life, though, when I tell myself to really push my boundaries, I realize that I can up the weight substantially more than what I had been using for the 12-15, and I’m doing 8-10 rep sets –and really feeling like the last couple reps are draining me to the limit — and because of that I get better results.

    The bottom line is that one guy’s 8-10 reps is not the same as the next guy’s 8-10 reps. The comment way above about Arnold’s 1970s workouts shows this; it sounds like he was basically doing a 5-rep set *but* with an added 3+ kicker reps to really push out every last ounce of effort. Whereas if someone next to him were also doing 8 sets, but then as soon as they were done still had the energy to jump up, chat with a friend, text on their iPhone — well, that 2nd person isn’t pushing themselves at nearly the same level, even though they also “did” 8 reps.

    Once you then factor in the variability of genetics, and the variability of people’s goals (wanna be super-strong, wanna be cut, wanna be bulky, etc.), there’s no one “rule” that all should follow. A strong Olympic dead lifter to me has an unattractive body, whereas in these pix Ryan has a great body but his ultimate strength (as compared to that roundish Olympian) probably isn’t that great. You need to define your goal(s), and then research what it takes to get there.

    3) Thank you thank you, whoever said it’s all about form. I’m so tired of guys at the gym grabbing dumbbells way too heavy for them, and they pound out reps at a high speed, swinging their entire torso to do bicep curls or using their legs like pendulums to do pullups. STOP IT! Frankly it’s stuff like this that gives the 5-rep guys a bad name. If Frank does a “serious”, good-form 5-rep set, then I don’t disagree with his arguments. But I hope he recognizes that there are also a lot of guys out there doing 5-rep sets who are doing little more than throwing around weights without a clue as to what they’re doing.

    4) And in addition to form – stop grunting, and stop slamming weights around. It doesn’t make you a man – and it breaks others’ concentration. The grunters and slammers are inevitably the same ones who go to fast and who have bad form. STOP IT – concentrate on what you’re doing, go slowly up *and* down, and you’ll actually get something out of your workout.

  • wayne dungey // Aug 7, 2011 at 3:54 AM

    He good man and happy that he is canadian, B.C. CANADA

  • Strider // Sep 8, 2011 at 4:23 PM

    my self esteem is shit now but its a good article

  • Jason cooper // Oct 1, 2011 at 4:20 AM

    his shoulders look insane!
    noone can take ryan reynolds role, noone can have a better body, and noone can be sexier

  • nio // Oct 2, 2011 at 3:50 AM

    jason cooper i prefer leonida body from 300
    and he didnt take creatine like reynold

  • Ross // Oct 9, 2011 at 4:41 PM

    8-12 , 5 X 5 , 3 X 15 …. It really doesn’t matter , I’de use those 3 together switching them up each 1 month or so … It’s the same as full body workouts vs. isolation … no real winner … only 4 things matter , Going to failure , avoiding plateaus , diet and rest … I don’t believe in the whole strength vs endurance hogwash either … they intertwine , when you go from 5 to 8 reps with the same weight , your muscle isn’t just stronger , it also gains endurance … I used to do 45 standard push-ups in muay thai , when I reach a point in which I bench above my bodyweight , my push-ups went up to 90 … and funny thing easy , i tried a bit of bodybuilding before muay thai , my push-up count was 30 , I used to bench quite a low amount of weights … when I hit 45 , my benching went up by 20% … It doesn’t really matter what you do , just shock your body and it will adjust to it , run , jump rope , use punching bags , aerobics etc , because even cardio can build plateaus … but it’s necessary because it helps your blood flow to your muscles boosting recovery …. Building a great body is an odyssey , not a voyage … there is no magic way to get bigger muscles , if you do the same 5 x 5 routine just changing weights , your body will get used to it and you’ll gain less mass , that’s when 8-12 comes in , helping you go further … Just never give up , and don’t force yourself to go to the gym , making enjoyable … feel involved in it , be creative , think of new ways to shock your muscles and it will be fine … you cannot lose if you have a game plan unless you keep chatting with people in the gym or train your ego instead of your body . peace out

  • shammes // Oct 16, 2011 at 4:36 PM

    love this article and all the other stuff thats on this website ,

    read some comments and some of ppl asked for before and after pics , so thought id post mine lol ,

    before : Before ( see the kfc family pac on my tommy )

    after : After ( after 5 to 6 months)

    im just a normal 27yr old , no time to do anything(literally ) since im a real estate developer and an engineer by profession ,

    my goal wasnt the bulky huge green hulk body , i just amid for something abit better then normal body physique ,

    i wouldnt mind sharing my experience if anybody’s interested … btw both pics was taken from an old phone with crappy megapixel .


  • shammes // Oct 16, 2011 at 4:49 PM

    oh and the only equipments i have are pair of dumbbells with very limited weights , and a pull up thing ,

  • teedeex // Oct 21, 2011 at 10:22 AM

    No carbs after 8pm sounds very interesting but I was wondering what can I eat after 8pm then? What food has no carbs in it?

  • lazysan // Oct 31, 2011 at 4:53 AM

    teedeex, there are plenty of options for late night snacks. Consider that you want to minimize the amount of sugar or carbs you take in as the day progresses. In the evening time, since your body is going to be sleeping and isn’t as productive as say the afternoon, you might want to turn to raw or steamed vegetables or perhaps some tilapia fish with an iceberg salad.

    As far as the article goes, it seems as though it was written by someone who doesn’t fully comprehend the English language but it’s rather on point. The only part I see being incorrect was his arms days. Ryan Reynolds incorporated his arm work outs into his other body parts. For example, on chest day he’d work out his triceps as well seeing as how they are a secondary muscle group. On back day he’d include his biceps for the same reason.

    Depending on your goal, your diet should vary. If you’re looking to stack on, then you want to increase your calories and carbohydrates that you take in. But it’s extremely important that you only eat for work you’re working out. If you don’t intend on bulking up a certain muscle group, then keep the calories count to a minimum.

    If anyone has any questions, please do not hesitate to e-mail me:

  • Workoutchallenger // Oct 31, 2011 at 9:41 PM

    Hi Shammes

    For doing nothing at all (or almost nothing) you have a great physique man!

  • Carl // Nov 8, 2011 at 3:16 AM

    Great post and TONS of comments. Nothing I didn’t already know, really, but seeing the photos along the way solidified some points for me. I especially liked the diet, I have to lower my carbs at night, definitely. So he did tons of ab work and lifting, but how much cardio? Anyone know?

  • Workoutchallenger // Nov 9, 2011 at 4:18 PM

    I don’t know Carl, he never picks up his phone when I call him :-)

    He probably doesn’t do a lot of cardio but his heart rate will be high during the strength workout. There he will burn some fat away.

  • shammes // Nov 9, 2011 at 4:57 PM

    just do P90x- plyometrics once a week , and P90x- yoga once a week as well. plus HIT ( sprints) also once a week .

    at least thats what i do . plus soccer for one and half hour on fridays :)

  • Jitu // Jan 4, 2012 at 6:23 PM

    Which protien shake is cheap and best?

  • Raimond // Jan 28, 2012 at 2:56 PM

    About body fat, it is not realistic that Ryan Reynolds have 3.5 % or even close body fat.. 3.5 % means you have nothing else but skin and muscle.
    there is few pictures of me, i am 36 y old and i have about 11-13% body fat

  • Med // Feb 1, 2012 at 3:58 AM

    Hey Raimond nice bod how di u get there?

    Im interested in building lean muscle with body weight exercises does any one know of a good book/program for this?

    Plz let me know. Thnx!

  • Andrew Sukhiani // Feb 6, 2012 at 4:46 PM

    Raimond is right, 3-5% is not really possible..or at least sustainable I should say. I think that the hyperbole has taken over most people’s benchmarks for comparison. I would say Raimond you are in the 8-11% range not up near 13% in that photo. Reynolds is probably in the 6-9% range in the best pics of him. I enjoyed the back and forth arguments with Frank up there. Franco and Arnold are the kings as far as putting on Strength and Mass respectively. I would follow their lessons first…read the modern encyclopedia if you want to save $$ on a personal trainer. Arnold revolutionized the sport of Bodybuilding and his lessons are the best starting point.

    All these Mens fitness magazines etc try to make it sound like they have the perfect plan or whatever but to be honest arnold had it figured out and as long as you don’t do roids you wont look outta control huge like he is. Actually most people who do roids can’t even look as good as reynolds because they lack the diet/rest/abs/hard work parts of the routine.

    MED, better to use principle of overload like Frank was trying to get at…more weight = more muscle gains:

    day 1 and 4 chest and back and biceps(Monday and Thursdays):

    4 sets of 10 Body dips (use dumbells if you can do more than 10
    4 sets of 10 reps chinups Wide grip

    4 sets of max rep incline pushups
    4 sets of max rep rows (opposite of a bench press…you pull your chest to the bar while your heels stay in contact with the ground

    5 sets of pushups to max #
    5 sets of pullups close grip, palmated inward

    10 sets of pull ups to failure with 10 second rest between breaks. close girp. This will burn out the biceps

    Day 2 and 5 shoulders,triceps and abs
    Figuring out how to train shoulders is tough..I can suggest head stand pullups as a starting point…Boxing always made my delts burn like hell, but not exactly in line with the day 1

    Tricep dips to failure, arms behind the back on one bench, feet on a bench in front, legs bent at the knees…go down till your rear-end hits the floor…

    abs are easy to figure out…leg raises and crunches to start. Contracting pevis to ribs or vice versa is the motion that works the abs.

    Day 3 Legs
    Lunges work better with 135 lbs on your back.

    Run up hills…bigger and steeper over time. 10 sets vs the clock till you have a 25% improvement…then go to a bigger steeper hill.

    Day 6
    Reduce your 1 miles time by 25%…E.G. from 8 minutes to 6 minutes.

    Day 7 rest.

    Eat lean with 200g of protein a day and as many carbs required before 8pm so you gain 1-4 lbs a week. And sleep at least 8 hours a night whenever possible

  • vik // Feb 12, 2012 at 8:24 PM


    I have been training for quite some time now, can you advise how can I gain size I don’t want to bulk up. any advise …?

  • Mike // Mar 1, 2012 at 7:46 AM

    Interesting comments. Some right, some way off. Surprised that no one mentioned this, but what works for me is doing negatives. Damn. Increases strength and size. Hurts more the next 2 days. Definitely tears down fibers. Last 3 reps do negatives. Helping out with the opposite arm, I even freak myself out at the bi/tri gains.

    Just don’t overdo. I only do 9 sets total for tris, 6 sets bis. Sometimes less is more. I talked to this one guy who does 5 exercises for chest. Flat, incline, decline, flyes, and one more. 5 sets each. Too much! And he isn’t impressive at all size-wise.

    Oh, and if your body says rest, listen to it and skip an extra day.

    21 year olds here, haha, I though I knew everything at that age too. Time is your ally. When you get to where you’ve been lifting weights for 20+ years the right way, you truly have experience.

  • A. Grieco // Mar 17, 2012 at 2:24 AM

    Looks like a deca/test prop combination, maybe even using tren instead of deca (looked like tren in blade) when he’s doing films. Same reason lots of pro wrestlers doing movies lose about 10-20 lbs when “off” cycle.(look at the Rock, Dewayne Johnson’s weight losses in films like “Be Cool” in 2005 for a great example of being off mass gaining steroids) One thing that people ignored was that Ryan was working out before and then all of the sudden had a “transformation.” After working out over 25 years and seeing hundreds of people who worked out before and after steroid use, I can say that this looks like a combination of mild steroids and clean diet. Because many pro’s who have mass and lean down get huge and many don’t eat clean off season. Many people I’ve seen eat clean have trouble gaining mass, especially if they are naturally thin. They end up having to eat more to get the mass gains, then they end up losing some abs. People who can gain 10-20 lbs of mass, who are naturally thin, in my experience are having to use something to get that edge on keeping the fat loss down while trying to that extra mass to look “bigger” with low body fat. I’ll guess Ryan stays “off” at times and uses HCG and a strict post cycle therapy stack, possible some HGH on a regular basis as well. I trained for over 25 years and have used TRT and other methods for the last 8 years, because of years of working out and aging.

  • Dave from Canada // Apr 24, 2012 at 12:27 PM

    Thx for all the inputs guys, lot of good, insightful comments here, not just your tipical meathead stuff. Props to Andrew Sukhiani, Sierra Jeff, Ronin, Jay and particularly Martin Cisneros who have written, in my opinion, one of the greatest comment I ever read on a fitness forum. It should actually be an article by itself. It define what could be the best aproach to weight training and bodybuilding for the regular guy. Thx all!!! Great column! =D

  • Shawn // Aug 25, 2012 at 5:54 AM


    What is your diet?

  • shammes // Aug 26, 2012 at 1:16 AM

    Hmm, on normal days ,
    breakfast : just about anything LoL + after an hour or two 500 Ml of skim milk or camel milk depends
    Lunch : brown rice , Vegs , and either fish or chicken or turkey but mostly fish ( salmon , tuna and sardines)
    dinner : Only 1 full plate vegs and 1 full plate fruits , 2 hours between them.

    after weight training , immediately either 3 eggs or beans or sweet potato , alterations.

    weekends : all above + loads of sweets , cheese burgers, steaks, ribs (ALL MEAT) and any fat stuff !!!!

    supplements : Joint AID and Omegae 3-6-9

    Note: i dont take Whey protein or amino acid or keratin ,, my diet are all Natural NORMAL food.

    ofc right after weekends spoil day inorder to burn all that 3 km fast running , then 2 or 3 sets of basterds , after 2 to 6 100m sprint @ beach sand :P

  • Brendan Quartararo // Oct 3, 2012 at 9:45 PM

    OMG! Ryan Reynolds is so hot! He is the hottest 35 year old!

  • Ryan Thorr // Oct 29, 2012 at 7:48 AM

    His workouts and diets plans complement each other well. That why he’s so fit!

  • Edwardo Jenkins // Nov 4, 2012 at 7:31 PM

    Yeah that and Anabolic Steroids, HGH and every other Cheat celebs use. You are completely naive if you think this guy did nothing besides eat Irish Oats and dumbbell raises with his abs. Give me a break. I know way too many celebs who arent HUGE who do steroids. They all do them.

  • Guy who lifts weights often // Dec 29, 2012 at 7:46 PM

    Good afternoon contradictory people. You’re all decently knowledgable. I’m going to give you some things to think about. Lower weight is pointless unless you go to failure. The idea of doing lower weight is that it generally develops a larger “pump” for the lifter. Most inexperienced people believe that this represents muscle growth. Here is a different way of looking at things. The heavier weight you lift, the lower the repetitions, obviously. Heavier weight and lower reps will develop more strength than mass. Both strength and muscle mass will be developed. But, if your body feels unbelievable amounts of tension on the gravitational pull towards the earth, it is naturally going to accumulate strength to put homeostasis on the tension. Heaviness requires strength-strength naturally will lead to muscle gain. On the other hand.. Low weight and high reps, like I said before, are meant to reach muscle failure and “pump”. If your body is lifting low weights, it is not going to send a message to your brain saying “your body needs to get stronger to lift this weight”. Eventually though, your muscles will start to burn. There is science behind this that I don’t want to explain.. Anyways. If you lift with lower weight, and go to muscle failure (most people stop before they ever get there because they are not mentally strong enough), your muscles will gain endurance, and you will gain a large pump. I’m going to say this in the most simplistic way as possible instead of scientific terminology so there is less confusion. When your muscles reach failure, this sends a message to your brain saying that they need to gain “endurance” (for lack of a better word). For many scientific reasons, endurance leads to the small strands in muscle to grow, blood vessels to grow, and water transportation to somewhat increase. This is why your muscles usually feel big and bulky and your vascularity increases after muscle failure. Muscle gain naturally leads to strength gain, just not as well as heavy weight. With that said, going to failure can be beneficial for muscle gain, but not as much strength. Conclusion-heavy strain on muscles will gain more strength, and follow with decent mass.Muscle Failure and “burn-out” with lighter weight can lead to more mass gain, following with decent strength gain. (If done correctly). This was an extremely long comment, and I still did not say nearly everything that needs to be said.. But I need sleep. I’m going to say a couple more things. Most people use 8 to 12 reps because it is just the typical number of reps. And it is simple. The problem is that most people don’t use the right amount of weight. Here is a simple way to look at things. If you don’t ever increase the weight you are lifting, you won’t get stronger. Whether it is high or low reps. Remember this as well.. If you are easily getting up every single rep, you’re not getting stronger. At least the last 2 should be hard to get up. If you aren’t moderately worried about dropping weight on yourself without a spotter, then you’re probably wasting your time.. Surprise! Lastly.. Anyone who wants to lift weights and be educated in fitness and health.. People, seriously. Learn your nutrition. You can be the best lifter on the face of the planet, but without proper nutrition, you’re going nowhere. Get educated in nutrition! Anyone you know who is massive and shredded is educated in nutrition.. If they aren’t then they’re probably using tons of illegal supplements. But even then, it is almost impossible to reach fitness goals without proper nutrition. NOW I’M DONE.

  • Kawika // Dec 31, 2012 at 1:56 AM

    A workout is to get healthier, not bigger. People just wants to get bigger without even knowing their own body. If Ryan lifts 40 pounds dumbells, there’s no need for you to lift that much. I lft 35 pounds and I do have bigger arms that him. Stop wanting to look like douchbags and start doing it for your health.

  • nonemuss // May 7, 2013 at 11:55 AM

    this article is pointless. want to know how to get a body like Reynolds? afford all the fitness and nutritional aides he can!! pasting his face over re-used lifting points is ego-boosting nonsense and you should be ashamed

  • GeeMa // Jul 12, 2013 at 9:00 PM

    Watching him in Fireflies in the Garden,a great movie,I kept thinking,not only does Ryan Reynolds look TALLER,he looks amazingly non puny. The beard is a great look on him as well. Great look. So not sure what was going on in 2008 when the movie was made or came out,but he was doing something right then too. Of course he never had his shirt off in the movie. But shirt on,shirt off,he looks great .

  • GeeMa // Jul 12, 2013 at 9:07 PM

    Watching him in Fireflies in the Garden,a great movie,I thought not only does Ryan Reynolds look TALLER,he looks amazingly non puny. The beard is a great look on him as well. Great look. So not sure what was going on in 2008 when the movie was made or came out,but he was doing something right .

  • johnny // Nov 10, 2013 at 12:09 PM

    I read a bunch of theses comments and they are hilarious.

    It’s funny how people can read something on the internet or in a muscle mag and take it as fact.

    It’s also funny how little people understand about basic human physiology.

    So here is my advice… Work out hard, eat well, and be patient. Nothing worth having comes easy!
    Good luck

  • John // Mar 25, 2016 at 11:00 PM

    Can somebody tell how heavy the weights should be for a ryan reynolds workout ?! You always read about how many repetitions it should be but never how heavy the weights for bench press or any other training should be … or are in ryans case..

    Thank you

Leave a Comment