Alan Ritchson, the star of Amazon Prime’s “Reacher,” has gained significant attention for his impressive physique. However, his workout routines and claims about achieving his muscular build have faced scrutiny from some exercise scientists and fitness experts. While Ritchson openly discusses aspects of his training and diet, some professionals question the feasibility and sustainability of his methods, particularly concerning his claims about natural bodybuilding and testosterone levels.
The Debate: Natural or Enhanced?
One of the central points of contention revolves around whether Alan Ritchson achieved his physique naturally, especially for the first season of “Reacher”.
- Ritchson’s Stance: Ritchson has stated that he initially built his physique through intense natural bodybuilding. He claims that the stress of this process led to hormonal imbalances and a significant drop in his testosterone levels, prompting him to begin Testosterone Replacement Therapy (TRT).
- Expert Skepticism: Several fitness experts and bodybuilding enthusiasts have expressed skepticism about Ritchson’s claims. They question whether it’s possible to achieve such a muscular physique naturally, particularly within a short timeframe. Kenny Koo, for example, doubted Ritchson’s claim of not using testosterone until after the first season, labeling it a “fake natty” situation.
- TRT Acknowledgment: Ritchson openly admits to using TRT, advocating for its potential benefits, especially for men over 40. He emphasizes that TRT helps him maintain his physique, stabilize his mood, and manage the physical demands of his role. He also admits it helps with muscle growth.
Analyzing Ritchson’s Workout Routine
Alan Ritchson’s workout routine has evolved over time, adapting to the demands of his roles and his personal fitness goals.
Early Bodyweight Focus
- Before being cast in “Reacher,” Ritchson primarily relied on bodyweight exercises. His routine included running to a park, performing high reps of push-ups, pull-ups, dips, and sit-ups, and then running back home.
- Even after incorporating weightlifting, Ritchson continues to include bodyweight exercises in his training.
Current Training Style
- Weight Training and Cardio: For his role as Jack Reacher, Ritchson incorporated weight training and cardio exercises. His goal was to build muscle mass, shape and tone his body, and burn fat.
- Workout Split: Ritchson follows a “bro split,” targeting each muscle group at least once a week. He typically works out five days a week, combining weight training with bodyweight routines and incorporating supersets.
- Short, Intense Workouts: Ritchson often limits his gym sessions to 30 minutes, focusing on high-intensity training, training to failure, supersets, or tri-sets.
Example Workout Components
Based on available information, Ritchson’s workouts may include:
- Legs: Squats, Romanian deadlifts, Bulgarian split squats, leg presses, leg curls, and calf raises.
- Chest: Incline bench press, bench press, decline bench press, dips, cable flyes, and push-ups.
- Back: Pull-ups, cable rows, lat pulldowns, dumbbell rows, and cable lat extensions.
- Shoulders: Overhead press, dumbbell lateral raises, face pulls, and shrugs.
- Arms: Cable tricep pushdowns, overhead tricep extensions, cable hammer curls, dumbbell hammer presses, skullcrushers and EZ-bar curls.
- Full Body: Stair master warm-up, cable flyes, shoulder presses, Arnold presses, cable rows, leg press, and calf raises.
Exercise Scientist Critique
Dr. Mike Israetel, an exercise scientist, has analyzed Alan Ritchson’s workout routine, offering both praise and criticism.
- Pull-up Skepticism: Israetel questions Ritchson’s claim of performing 25 pull-ups at a time, suggesting that this is difficult to achieve with proper form. He believes that most people cannot perform more than ten pull-ups with a full range of motion.
- Dip Form: Israetel suggests that Ritchson could improve his dip form by increasing his range of motion, which would maximize triceps engagement.
- Overall Assessment: While Israetel acknowledges that Ritchson’s exercises are generally acceptable, he suggests that incorporating a fuller range of motion and more efficient exercises could enhance his results.
Diet and Nutrition
Alan Ritchson’s diet has also been a topic of discussion, particularly his approach to calorie intake and food choices.
Calorie Consumption
- To gain muscle for his role as Jack Reacher, Ritchson reportedly consumed around 4,500 calories per day, including 300 grams of protein.
- He followed an intuitive eating approach, prioritizing lean proteins, complex carbs, and healthy fats while allowing for occasional treats.
80/20 Approach
- Ritchson adopts an 80/20 dietary lifestyle, where 80% of his diet consists of whole foods and strategic supplementation, while the remaining 20% is less strict.
- He enjoys foods like cookie dough and key lime pie, acknowledging that these indulgences make it easier to consume the high number of calories required for bulking.
Meal Structure
- Ritchson typically eats several small meals throughout the day.
- His meals often include:
- Breakfast: Scrambled eggs, flavored oatmeal, and fruit.
- Lunch: Potatoes, eggs, and vegetables.
- Dinner: Meat protein, a carb source, and vegetables.
- Snacks: Cottage cheese, yogurt, and string cheese.
Expert Recommendations
Some experts suggest modifications to Ritchson’s diet to optimize fat loss and muscle growth. These include:
- Creating clear gaps between meals to reduce insulin levels and promote fat burning.
- Increasing the protein portion of meals and choosing higher-quality deli meats.
- Opting for high-protein Greek yogurts or cottage cheese brands with less added sugar.
- Replacing pre-made oatmeal packs with regular gluten-free oats and adding a protein source.
The Role of TRT
Alan Ritchson’s use of Testosterone Replacement Therapy (TRT) is a significant factor in the discussion surrounding his physique.
- Reason for TRT: Ritchson states that he began TRT after experiencing hormonal imbalances and a decline in testosterone levels due to intense training and the physical demands of his role.
- Benefits of TRT: He believes that TRT helps him maintain his muscle mass, stabilize his mood, and recover from workouts.
- Expert Opinion: Dr. Mike Israetel has supported Ritchson’s decision to use TRT, affirming that it can improve mood, productivity, and training performance by increasing muscle mass and size.
- Dosage: Ritchson mentioned he uses a clinical dose of TRT, and has increased it slightly, but never as high as 600 milligrams a week. He also noted studies have shown you can increase muscle mass without working out by taking 600 milligrams of testosterone a week.
Conclusion: Transparency and Realistic Expectations
The debate surrounding Alan Ritchson’s workout and physique highlights the importance of transparency and realistic expectations in the fitness industry. While Ritchson has been open about his use of TRT, some experts believe he should be more forthright about the role it plays in achieving and maintaining his muscular build. It’s important for individuals to consider all factors, including genetics, training methods, diet, and potential hormone supplementation, when evaluating their own fitness goals and progress.
