Playing a Super-Jacked Vigilante Requires a Great Deal of Effort in the Gym and Discipline Away from It: Alan Ritchson’s Journey as Jack Reacher

Alan Ritchson is not your typical Hollywood actor. The man mountain, who has recently shared a script for the much-anticipated fourth season of “Reacher,” is currently engaging in grueling workout routines to prepare for his leading role as the iconic character. With sweat dripping down his forehead and muscles straining under the weight of heavy barbells, Ritchson checks his form in the mirror—a moment of self-reflection amidst a landscape filled with lanolin, protein shakes, and the smell of accomplishment. “I can’t get pregnant or injured right now,” he quips on social media, “Too busy. This works for me.” But achieving a physique fit for portraying Jack Reacher requires more than just grit; it’s a carefully choreographed dance of diet, exercise, and discipline.

How Alan Ritchson Trains for Reacher

Ritchson’s fitness regimen is intense, yet methodical. His upper body workout has evolved into a precise formula aimed at enhancing both size and durability. Recently, he posted a video showcasing his giant set of exercises—barbell curls, overhead tricep extensions, and upright rows—all meticulously designed to build muscle while minimizing injury risks. “Low(ish) weight [and] higher volume [equals] hypertrophy and longevity,” he emphasizes, a mantra rooted in the knowledge that longevity in acting often comes through longevity in health.

Before landing the lead role in “Reacher,” Ritchson faced the daunting task of packing on over 13kg of muscle in just eight months, a feat that left him fatigued and stressed. To alleviate the toll on his body, he turned to medical advice and initiated a low clinical dose of testosterone to prepare for subsequent seasons. This is not just an anecdotal claim; a growing body of research suggests that testosterone replacement, when managed appropriately, can mitigate the physical strains of rigorous training and support sustained athletic performance.

Alan Ritchson’s Upper Body Workout

A1. EZ Bar Bicep Curl

• 4 sets of 12-20 reps

A2. EZ Bar Overhead Tricep Extension

• 4 sets of 12-20 reps

A3. EZ Bar Upright Row

• 4 sets of 12-20 reps

How to Do the Movements

EZ Bar Bicep Curl

Stand by holding an EZ bar with your arms hanging by your sides. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale as you curl the weight up to shoulder level, contracting your biceps as you do so. Place your thumb on the same side of the bar as your fingers to increase peak contraction in the biceps at the top point of the movement. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

EZ Bar Overhead Tricep Extension

Holding an EZ bar overhead, bend your arms at the elbows, slowly lowering the bar towards the back of your head while keeping the upper arms locked in place. Stop just short of the bar touching your neck before extending back up explosively and then repeating.

EZ Bar Upright Row

Holding the EZ bar in both hands, let it rest in front of your thigh. Lift the bar vertically until it’s in line with your collarbone, with your elbow pointing towards the ceiling. Lower the bar back down and repeat. For a peak contraction of the deltoids, try to get your elbows higher than your hands.

Fitness expert and nutritionist Dr. Sarah Linton notes, “Ritchson’s approach exemplifies a forward-thinking mentality in fitness, balancing intensity with sustainability.” Indeed, Ritchson’s avoidance of injuries while preparing for “Reacher” reflects a broader trend in the fitness community, where prolonged performance trumps immediate gains.

The actor’s discipline extends beyond the gym into his meals. Ritchson emphasizes the importance of diet in achieving his muscular physique. Portion control, high protein intake, and the avoidance of processed foods are cornerstones of his nutrition strategy. This comprehensive regimen helps ensure not only enhanced performance while filming action scenes but also promotes overall well-being.

With season four on the horizon, Ritchson’s commitment to becoming Jack Reacher is palpable. “For me, it’s a long game. I want to do Reacher for 15 years… I don’t want to have to have surgery after every season, and testosterone helps,” he disclosed in a recent interview. The careful interplay between fitness, nutrition, and longevity promises to keep Ritchson squarely in the action-hero limelight for years to come.

Source: www.menshealth.com