Monday, July 23, 2012

"Crazy, Stupid, Wow Ryan: Your Favorite Celebrity's Training Program"

Pay attention fellas, see how Ryan Gosling went from a skinny kid to a rip adult. Today’s blog is for the skinny guys who are constantly wondering how they can transform their bodies from being slim to lean muscle. To be honest with you guys, you have the best body to do this; being naturally lean it is much easier to achieve this lean muscle look due to your fast metabolism. As bigger guys struggle with dieting and trimming down, skinny guy’s main focus is pumping iron and getting buff.

Ryan Gosling went from a skinny teen and a lean muscle sex symbol adult by hitting the gym hard, pounding the weights to build up the slender frame of his. According to http://www.kinobody.com this is how Ryan put his workout routine together:

1. Emphasize upper chest – Incline Dumbbell/Barbell Bench Press, Incline Flies, Barbell Floor Press plus flat presses/flies and dips to complete the chest

2. Stick to intense intervals for the legs – Sprints, Hill Sprints and 30 second to 1 minute intervals

3. Stick to Pull ups and rows to create the V taper

4. Build up the shoulders with a lot of volume and variety – seated dumbbell presses, lateral raises, front raises and rear delts

Since Ryan’s focus was building muscle he worked out in the hypertrophy stage of training. This stage is mainly done with sets of 3 to 4 and a repetition range of 8 to 12. Below is an example workout to build a body like Ryan Gosling.

Workout Routine
Day 1 and Day 4- Chest, Back & Abs

- Incline Bench Press: 4 x 8 reps

- Pull ups: 4 x 8 reps
- Weighted Wide Grip Dips: 3 x 10
- Cable Rows: 3 x 10
- Hanging Leg Raises: 3 x max reps
- Plank: 5 minutes total (as many sets as it takes)

Day 2 and Day 5 – Shoulders, Arms and Intervals

- Seated DB Shoulder Press: 4 x 8 reps
- Lateral Raises: 3 x 10 reps
- Bent Over Rear Delts: 3 x 10 reps
- Standing Dumbbell Curls: 4 x 8 reps
- Skull Crushers: 4 x 8 reps
- HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes
- Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)

Days 3, 6 & 7 = rest days


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