Deadpool’s Ryan Reynolds is probably the best action hero of 2016. The film is one of the highest-grossing action films ever. Development for the film began in February 2004 and it was 11 years in the making, so a lot of pride and hard work went into this project. Of course, Reynolds is now a prominent Hollywood star; he recently received a star on the Hollywood Walk of Fame. Let’s find out how the actor stays in shape.
Ryan Reynolds’ Fitness and Diet Regimen
Reynolds has an incredible physique and it’s all thanks to his hard work with his long-time trainer Don Saladino. Saladino is the owner of Drive 495, a prestigious health club in New York City. He helped Reynolds get into the best shape of his life for the Deadpool role; the actor put on seven pounds of lean muscle. His goal with Reynolds was to increase his strength above all else and to give him a look that was aesthetically pleasing. To achieve this, they spent lots of time on movement training every day. This ensured Reynolds was prepared for all the action sequences that he would participate in while filming. He also had Reynolds doing exercises like squats and deadlifts. These types of exercises were critical for Reynolds to make real gains.
His workout regimen had him targeting different parts of his body every day. Below is a sample of what his typical workout looked like each day.
Day 1: Legs
Squats: 4 sets of 7 reps (take as much rest as needed)
One-Legged Leg Press: 4 sets of 8 reps (one minute rest)
One-Legged Romanian Deadlift: 4 sets of 10 reps (one minute rest)
Stationary Lunges: 4 sets of 10 reps (one minute rest)
Day 2: Shoulders
Front Raise: 4 sets of 10 reps (one minute rest)
Dumbbell Press: 4 sets of 10 reps (90 seconds rest)
Rear Delt Raise: 4 sets of 10 reps (one minute rest)
Side Raise: 4 sets of 10 reps (one minute rest)
Day 3: Off
Day 4: Back
Pull-Ups: 4 sets of 6 reps (as much rest as needed)
Sumo Deadlifts: 7 sets of 4 reps (as much rest as needed)
One-Arm Row: 5 sets of 10 reps (one minute rest)
Machine Row: 4 sets of 10 reps (one minute rest)
Day 5: Chest
Dumbbell Flies: 4 sets of 10 reps (one minute rest)
Bench Press: 7 sets of 4 reps (as much rest as needed)
Dumbbell Pullovers: 4 sets of 15 reps (one minute rest)
Incline Press: 4 sets of 6 reps (as much rest as needed)
Day 6: Arms
Nosebreakers: 4 sets of 8 reps (one minute rest)
Tricep Dips: 4 sets of 10 reps (one minute rest)
45° Dumbbell Curls: 3 sets of 10 reps (one minute rest)
Hammer Curls: 3 sets of 10 reps (one minute rest)
Rope Pushdowns: 4 sets of 12 reps (one minute rest)
Sissy Bar Preacher Curls: 6 sets of 6 reps (one minute rest)
Day 7: Off
Reynolds also did a lot of resistance and circuit training, sometimes dedicating a full hour to each workout. These were high-intensity and high-repetition exercises. He also did a lot of weight lifting.
Reynolds complemented all his hard workouts with a nutritious and balanced diet. He ate small portions regularly throughout the day, about every two to three hours, and this helped speed up his metabolism and improve digestion. He avoided carbohydrates for six months prior to filming Deadpool. He also took supplements such as creatine, CLA, multivitamins, and whey protein. They supported his muscle recovery and overall performance in the gym.
Ryan Reynolds stuck to healthy foods such as egg whites, tuna, chicken, white fish, steamed veggies, apples, almonds, and protein shakes and bars.
Thorp, C., “How Ryan Reynolds Got in Superhero Shape for ‘Deadpool,’” Men’s Journal web site; http://www.mensjournal.com/health-fitness/exercise/how-ryan-reynolds-got-in-superhero-shape-for-deadpool-20160212, last accessed December 26, 2016.
“Ryan Reynolds Deadpool Workout And Diet,” Fat Fighter Blogs web site, March, 1, 2016; http://www.fatfighterblogs.com/ryan-reynolds-deadpool-workout, last accessed December 26, 2016.