Ever since bagging a role in Blade: Trinity back in 2004, Ryan Renolds has put in countless hours at the gym, chiseling out a blockbuster body that took him from playing comic roles to comic book superheroes, like Green Lantern and Deadpool.
In order to fit into the one and only Deadpool suit and become the indestructible, wisecracking mercenary, Ryan Renolds had to get in the best shape of his life, which meant packing on 7 pounds of lean muscle. For his role, his trainer made it clear that they were focused on building actual strength rather than the superficial so that he not looks the part but walks the talk as well.
Needless to say, getting jacked like a superhero is no easy feat, and it takes extreme amounts of dedication. Ryan Renolds has maintained his superhero caliber body for about ten years now, and you can’t do that without motivation and consistency. So whatever your motivation is, be it better physical and mental health, getting that rocking body or just living a long and healthy life, you need to find your motivation and hang on to it.
Ryan Renolds has been really fit for as long as we can remember. However, even that level of fitness wasn’t enough to portray a superhero and he had to crank it up a notch to build himself that virtually immortal body you see in Deadpool. He put on a lot of lean and well-defined muscle, all the while maintaining his insanely low body fat percentage of only 3%.
To build muscle fast, you need to do exercises which will start producing visible results fast and also, you need to group body parts together in one day to maximize your muscle gains. The success of any muscle building session hangs on your ability to pair complementary muscle groups, which results in the activation of more muscle fibers. The chest, shoulders, and pectorals represent the larger muscles while the triceps (located at the back of the arm) represent the smaller muscles. You should ideally split your workout sessions to work both small and large muscles so as to stimulate growth in all muscle groups.
- Day 1: Chest, Shoulder, And Triceps
The chest, shoulders, and pectorals represent the larger muscles while the triceps (located at the back of the arm) represent the smaller muscles. Apart from shoulder and chest press exercises, you may use dips for the chest, the overhead press which works the front, side and rear deltoids that make up the shoulder muscles as well as the reverse and close grip bench press which trains the triceps. The chest, shoulders, and triceps are the set of push muscles which collaborate to push resistance away from the body.
- Day 2: The Back And The Biceps
The back and the biceps are the pull muscles which help pull resistance towards the body. The back (large muscle) has the rhomboid and latissimus muscles which are supported by the biceps (small muscle.) Pull-down exercises with barbells and cable pulleys are ideal for these muscle groups. The back works to move the shoulders while the biceps contract to aid in the movement of the elbow. Weight training exercises like deadlifts are ideal for the back and biceps muscle group because they assist in the development of a stronger back.
- Day 3: Hamstrings, calves and the glutes
There are several muscle groups to work out here. The hamstrings help in flexing the knee joint using three other smaller muscles. The best way to develop your hamstrings and see quick results is to do a lot of squats. The hamstrings also extend to the hip to support an upright posture while the calves function alone by pointing the toes and lifting the heels up. The secret to building healthy calves is to work all of the muscle in the calf area which includes the gastrocs, the anterior, and the tibialis.The best exercises for your calves would include calf extensions, leg presses, and leg curls.
2. Martial Arts Training:
Ryan Renolds did most of his own stunts in the movies which had a whole host of bloody, fight scenes and Deadpool taking out scores of enemies sometimes with his weapons and sometimes with his bare hands. In order to make the fight scenes in Deadpool look more authentic, Ryan Renolds took to learning professional kickboxing.
Even if you don’t have any desire of jumping into the ring and fighting, martial arts training can have far-reaching benefits which go way beyond simply learning how to defend yourself. Most MMA and fighting classes combine classic kickboxing and taekwondo movements with circuit training and drills, which promotes overall body toning because it engages all the muscle groups in your body.
Fighting is one of the best ways to pack on more lean muscle. Front and roundhouse kicks work your legs and glutes while punching and jabbing tones the upper body (arms, shoulders, and chest). Meanwhile, all of these movements, as well as shuffling, ducking will engage your core for the entire workout.
Another big reason to include a martial arts program in your regimen is that it is great for improving your balance and coordination. The ability to stay balanced on your feet and control body positions on the ground is vitally important during fighting. Balance and coordination are also the foundation for powerful strikes and take-downs, so the development of these attributes are key in good fighting technique.When it comes to building muscular endurance and power, there really is no better solution than learning how to fight.
Yoga consist of stretching your joints and muscles and holding them in stretched positions. Over time, this will cause your muscle fibers to loosen up and make you more flexible.
Being flexible has many benefits, including avoiding injuries such as muscle tears, joint damage, and lower back problems. Stretching also increases blood flow to various parts of your body. The blood flow carries essential nutrients with it and feeds it to the muscle fibers stimulated by the stretches you do. This allows your muscles to stay strong and healthy even as you get older. It also helps you recover more quickly after a grueling workout.
In addition to improving your flexibility, your balance and coordination will improve as well. Many of the positions in yoga require exceptional balance to hold and maintain. These positions will increase body awareness by forcing you to focus on adjustments your body makes while trying to maintain difficult positions. On the days that you’re not going to the gym and are resting or recuperating, a few minutes of yoga asanas will do wonders to refresh your whole body and mind.
4. Circuit Training For Your Core And Abs
Finally, this article wouldn’t be complete without a special mention of Ryan Renold’s superhero abs and his core training regimen.
Remember, your abs get a moderately good workout even when you’re not training them directly. That’s because they support your torso and transfer power output between your legs and upper body when you’re doing big compound lifts like squats, deadlifts, and overhead presses.
But if you want to make it to the big leagues, there’s a lot more that you need to do. Circuit training means doing exercises one after another with short rest periods in between, will not only build up your abs but will also help you shed fat very fast, so that the muscle definition you’re building will show through. Your workouts need to engage all your abdominal muscles, which include the upper and lower abs and your obliques (side abs). It’s best to do a mini-circuit for each of these three muscle groups.
Each of these circuits should work the maximum number of muscle fibers as quickly and effectively as possible. The first move of each circuit should be the hardest, then they get progressively easier as the number of reps per move increases. This works your abdominals harder and places them under greater tension for longer, which is ultimately what stimulates muscle growth. After the final move, rest for the allotted time, then start the following circuit for the next muscle group.
Here’s what the circuits should include:
- Upper Abs Workout: Dumbbell crunch, V-sit And More Crunches
- Lower Abs Workout: Hanging Leg Raise, Hanging Knee Raise Twist And Garhammer Raise
- Obliques And Core: Russian Twist, Bicycle Crunches And Planks
So now, that you know how to get a body like Deadpool, how will you go about doing all these different types of workouts without signing up at a million places and burning a deep, deep hole in your pocket?
A single Fitato membership will give you access to gyms, MMA studios, functional and circuit training classes across Pune along with 1000+ other activities like swimming, Crossfit, etc. Choose your own fitness schedule and book your appointments accordingly. You can mix and match your fitness activities any way you want.
Just download the app, select a fitness activity, a date, a gym or a fitness studio near you and you’re good to go.