Ryan Gosling Workout
Ryan Gosling certainly did an exceptional job muscling up for his role in the upcoming movie, Crazy Stupid Love. This is probably the most muscular Ryan has ever been in his life. You see Ryan Gosling is naturally pretty skinny and that is evident in most of his early movies. In fact when Ryan Gosling was getting ready for the movie The Notebook he pretty much just ate a lot of food and worked out a bit. For most people if they were to follow that regiment they would end up looking pretty soft.
Here is what Ryan Gosling looks like naturally (remember the titans)
As you can see Ryan Gosling used to be very skinny and probably had the metabolism of a race car. Many teenagers curse having a fast metabolism (also known as hardgainers) because they find it difficult to gain weight. If only they knew that the perfect physique was one that was lean and muscular. Not that of an Offensive Lineman or an offseason bodybuilder.
How Ryan Gosling went from Skinny to Buff
Ryan Gosling added solid muscle to the right areas. He packed on muscle to his chest perfectly especially his upper chest. This is what creates the line running from the bottom of his chest up to his collar bone. In addition his shoulders and arms look well built and proportionate.
As well his legs look defined and not too big. A lot of guys looking to build muscle follow bodybuilding routines that emphasize large amount of volume towards the legs. They are told that the testosterone release from training legs will help add overall mass. What ends up happening is they add way too much size to their legs and it takes away from their upper-body. My guess is that Ryan Gosling stuck mostly to High Intensity Interval Training to tone his legs up and burn fat.
Putting it Together
1. Emphasize upper chest – Incline Dumbbell/Barbell Bench Press, Incline Flyes, Barbell Floor Press plus flat presses/flyes 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
How many sets and reps did Ryan Perform Gosling Perform?
For muscle building the best rep range is the 5-12 rep range. The lower end of the spectrum will help you build dense muscle. The higher end of the spectrum will add quick muscle size gains via sarcoplasmic hypertrophy. The key is to keep the total volume per exercise around 30 reps. So if you perform 5 reps then you must do 6 sets. If you are performing 8 reps then you must perform 4 sets.
Workout to build a body like Ryan Gosling
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
Ryan Gosling Height, Weight and Body Fat Percentage?
Ryan Gosling is 6’1 and around 180 lbs in Crazy Stupid Love. His body fat percentage is probably around 10-12% which is considered cut. He is still holding a little bit of fat around his lower stomach. This fat is covering up his last two abs. I personally think he would look even better if he cut 5 lbs of fat. This would take him from the ‘cut’ category into the ‘defined’ category. An example of someone who is in the defined category is Christian Bale in the movie American Psycho. After the ‘defined’ category comes the ‘ripped’ category. Very few people reach this state and one example of someone who is in this category is Ryan Reynolds.
Ryan Gosling GQ Look
Ryan Gosling successfully added muscle while still having the crisp GQ look. This is what guys should strive for at the gym. Not to look like a big puffy pumped up bodybuilder. The sleak GQ look is really what girls find most desirable. My friend Rusty Moore has the top muscle building program for building the lean and muscular physique that still has the GQ type look.
—-> Visual Impact Muscle Building (below is a video I made after completing all visual impact phases)
Check out more style and fashion tips inspired by Ryan Gosling from the movie Crazy, Stupid, Love on Kinowear.com
Additional Resources
Christian Bale American Psycho Workout and Diet
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Hey nice post, About how many pounds of muscle would a skinny guy have to add to achieve a body like Ryan gosling in this movie?
I would say around 15 lbs of muscle. However when people gain 15 lbs of muscle they usually gain around 25 lbs total (10 lbs of fat) plus a lot of the muscle goes to their legs and butt.
If you can build 15 lbs of pure muscle with even development across your entire body it will have a dramatic effect on your appearance.
The key to doing this is tracking your body measurments – waist, shoulders, chest, arms and legs.
Your goal is to increase your shoulder, chest and arm measurements without your waist increasing in size. If your legs are skinny you probably want to add a couple inches to your legs too.
can you gain the 15 lbs of muscle without gaining the 10lbs of fat and whats the best ways to not increase your waist size when trying to increase your chest, shoulder, and arm measurements.
Yes you can definitely add 15 lbs of muscle with minimal to no fat gain. That comes down to diet. Check out this post – http://www.kinobody.com/145/a-simple-diet-approach-to-building-pure-muscle/
You said build 15 pounds of pure muscle? What doe you consider Pure muscle. Is that Muscle, Water, and Glycogen, Or is that just dry Muscle?
Thats 15 lbs including glycogen and water (sarcoplasm).
This guy is killing it lately. He also seemed like he was in really good shape in the movie Blue Valentine. Great post man thanks for sharing.
This is great, thanks!
To me, even though he did a great job putting on muscle… in that first picture above, he looks disproportionate. To balance out his longer chest area and wider misdsection, he should probably work on his shoulders a little more to get more of that V taper. Great post though.
While he did a awesome job at putting on muscle, he looks a bit disproportionate to me in that first photo… Should work on broadening his shoulders to offset his long chest and wider mid-section. Great post though!
Good how you outlined Ryan’s workout.
He seemed to do very well without the temptation of doing too much volume, which is hoe I prefer to workout these days, especially as I get older it helps a lot in recovery.
He seemed to be proportional very well of someone his height!
Raymond
Hey Greg. I just wanted to know somthing. I know 2-6 reps is for strength So on the incline press W/ DB i use 30lbs cuz i dont have 25s and 20 is too light but for 30s i can only do 6 reps then like 4.5 reps and then 2 reps on my third set. Do i just do max till i can do 3×6 or wat do u suggest. I dont have money for 25s btw. Thx
Hey Greg whats the best workout program that I can use to gain the 15 pounds of lean muscle since I’m king of skinny to get a Ryan Gosling body or a Justin Timber ake body he had in friends with benefits?
sorry I meant to say kind of skinny not king of skinny lol
Hey Greg, this workout is great. What weight to failure rule do do you recommend? Should the same concept in the Justin Timberlake program be applied – i.e. choose a weight to complete the required rep range that leaves ‘one rep left in the tank’?
cheers
Yes exactly! I usually like to leave one rep in the tank for pretty much all my sets. This allows for better strength gains because you don’t drain your nervous system. If your feeling it you can go all out on the last set.
I feel for the guy, it can’t be easy to work in an industry where someone like Ryan Reynolds has set the bar so high in terms of the ideal male physique. I think Ryan Gosling looks really good. So he’s not as chiseled as some of his male counterparts…that’s not to say he’s looks horrible either. As much as I admire the displicine of Ryan Reynolds and what it entails to look THAT chiseled, I’ve heard him speak in many interviews and he comes off as kind of a goofball IMO (sorry!). And honestly? – facially, he’s not that good-looking. I think Ryan Gosling’s appeal is that he’s the ‘total package’ – very, very good-looking with a good body and a nice personality. Not everyone is meant to be that completely ‘carved’ like Ryan Reynolds nor should they be. It’s funny how guys in Hollywood are feeling the pressure just like girls to be ‘perfect’. And it’s weird how other guys ‘rate’ other guys (their physiques) which is something that I previously thought only women were guilty of.
Admin,
I just got home from watching Gosling’s new movie with the wife and I must say that it was impressive seeing that skinny actor get toned. I ran into your posts after searching how Gosling prepared himself for this movie. I must say that after watching that movie, it inspired me to work out. I already run three miles three times a week but I know that’s not enough. I am seriously overweight (I’m 5′ 10″, 240 lb.) to the point that my doctor predicted a short lifespan for me if I don’t get healthy. I see you gave great tips for guys who seem to work out routinely than me. What do you advise for guys like me start to do? I want to look great for my wife. She is also concerned about me. (Sorry for getting all “Dear Abby” here)
@Unhappy
Hey unhappy. The most important thing for you is to get your diet handled. After your diet is under control then I recommend adding in strength training and daily walking of 20-40 minutes.
Weight Loss is 90% diet.
I am really blow away by this approach; so do your legs get enough of a workout from running or the cardio portion to where you never have to lift weights with your legs?
@Luke
Luke, it all depends on your genetics. For most people 6 months of consistent squats, dead lifts and lunges and the legs reach the ideal size. The trick here is to switch the focus onto intervals and sprints to keep the legs looking athletic and lean not bulky. Depending on your genetics your legs may already be the ideal size or they could be rather slim. If your legs are on the skinny side then keep training them. However if you are happy with the size of your legs then it is perfectly fine to not hit them directly and lets functional sprints and intervals keep them in shape.
Hello, great post!
I can’t do the cable rows because i haven’t machines. What is the best exercice to do the same?
Thank-you greg.
Great, I’ll send this to my boyfriend :d
Hey admin,
What amount of resting time would you recommend between each set for this workout?
@Terrence.
2-3 minutes I find is best. If that seems quite long and ur well rested before hand then you can just go and do the set then.
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Hey, Admin.
Isn’t this work-out too short ? especially for chest ! only incline press ?
I’m about 180 cm and 123 lbs. how much I should gain ?
Thanks !
This is a bit of a off-topic question. But how do i get that Nice skin color Ryan has in crazy stupid love. How much sun should i take in This case?
I hope is alright to ask of This, and i hope somebody knowns my question.
@Emil
You will definitely requires some consistent tanning at the salon to get that skin color. Probably two sessions per week lasting 6-12 minutes in a tanning bed or stand up tan. Gradually increasing the intensity or time as your get more tanned. Should take 3-4 weeks to get close to that of Ryan Gosling.
Thanks! Nice to know.
And about that high interval training up above for 30 sec – 1 min. For the legs.
Is that the workout that should take 16 min total, As you write some Lines down?
And by following your routine at the workout scetual for a week, Will that get me the V-Line form at the chest like gosling. And for the chest aswell like Gosling, how much fat should i have there? And last, i am about 188 cm tall, and weights 190 Pounds.
How long Will it take gettin fit and fine just Like and precise As the body As gosling has on the very first picture in the top?
- Emil ;)
Is there any harm in working the abs every day?
Also would it be okay to do this workout and do HIIT every morning? or would that be too much? thanks
@Ted
There is no benefit to training abs everyday. 2-3 core workouts per week is suffice and more is not better. I wouldn’t do more then 2-3 interval sessions per week. Stick to low intensity cardio to avoid overtaxing yourself and negatively impacting your strength sessions.
Hey admin,
I am a 20 year old male, around 6’2 160 lbs. I am looking to put on at least 15 pounds of lean muscle in the next couple months to get a look similar to Goseling. What would you recommend as a solid workout plan?
@Matt
The workout in this post is perfect.
Hey admin,
I happen to be the same height as Gosling, but I am a bit chubby by maybe 10 – 15kgs (i’m 90kgs), and was just wondering if i should cut that additional weight by doing cardio before starting this workout routine? Or would i still be able to slim down at the same time and achieve his form by starting this workout now? Thanks
@Yoyo
Start the program now. Strength training is far more important then cardio when slimming down. This is because diet is what allows you to lose fat and strength training will ensure you maintain/build muscle. Cardio and diet = fat and muscle loss.
Hey Admin
I follow the Gosling’s workout but I would like to gain weight on my leg
Any idea???
Thank you
@Ian
Instead of doing shoulders, arms and intervals DO shoulders, arms and legs.
So add squats and leg curls for 3 sets of 6-8 reps on day 2. Add dead lifts and reverse lunges for 3 sets of 6-8 reps on day 5.
Ok
Thank you
hey,
I have a question from a buddy WHO finds This interesting.
My friend has a bit strentch marks on the lower stomach, the stomach sides and up at the armpits. He ask, that if he achieve the Gosling body, what would that then means for the marks? Will it get Worse or have consequences for him?
@Emil
His stretch marks won’t get worse but they won’t go away either. He should start using special cream for the stretch marks and after a few months they will gradually go away.
Okay, Thanks.
Should he do that, before even starting up on the training?
@Emil
He can start the program now. The sooner he starts slimming down the better.
I also assume an extreme amount of strict diet was involved to get that mid section.
@Dallas
Diet is the most important factor in achieving a low body fat. It can be assumed that Gosling paid close attention to what he was eating.
Hey I know he is 6’1 and 175 pounds. If someone is 5’8 how much should he weight to be comparable to 6’1 and 175?
@Thomas
Probably 145-150 lbs. add/subtract 5-7 lbs for every inch.
I’m 5’8 how much should I weigh at 5’8 to have a similar physique as Ryan gosling?
@Randy
145-150 lbs.
Are you doing the Cardio before or after the routine?
@Kyle
You are performing intervals on days 2 and 5 after the strength work. If you want to maximize fat loss you can add 15-30 minutes of additional cardio after the workouts.
Hey Greg, I just saw your V-line video on youtube yesterday. I loved the workout. I am looking to build that Gosling body. But, I still plan to put on a bit more muscle. I am 20 years old, 5’7-5’8 and 158 pounds. I like to lift 5 days a week, 1 day of rest and 1 day of all cardio and abs (i still mix abs and cardio on other days, but on Thursday it is more cardio). I have been working out for almost a year, and I have trouble getting stronger, and despite all the food programs I follow, and workout, I have not gain a single pound in 1o months. I gained 25 pounds in the first 4 months, but ever since then I stopped and i am a bit frustrated. Someone told me that i leaned out and gained muscle simultaneously so I did not gain any weight. but i want to follow your program. Do you think this program would work if I fit it in my 6 day gym week? or should I start with a different program. My goal is to be 165 pounds, but lean enough to have defined 6 pack. Can you help me? Should I do this one or the Greek God, or the Adonis one? They all seem good, but I want to know your expertise. I am looking for a solid month long workout plan.
@Drew
All of the workouts you mentioned are very effective. If you’re lifting 6x per week than that is too much. 3-4 intense strength workouts is ideal and more is not better.
Hi Greg. Love the workout. I am 6’1 167lbs at about 11% bf. Do you think I could gain up to 15lb muscle on my upper body in 6 months. I am also a beginner.
@Izzy
Yes you can gain 15 lbs of muscle in 6 months as a beginner. It will take consistent training but it is definitely possible and realistic. The first 15-20 pounds of can be achieved in 6 months. The additional muscle takes a lot longer to build.
Greg,
I am 5’10 and weight about 180 I was in the military for 4 years and have recently put on unwanted pounds around my abs (the spare tire affect) also I would love to tone up and have that V-shaped looked everywhere. I usually workout in the gym 4-5 x per week but not losing the weight and scuplting up. what do I need I do?
Greg I was wondering if you know of the diet Gosling was on? Or if you know an effective plan etc, would love some information on one!
@Steven
There isn’t much information on Gosling’s diet currently. I can tell you that he has a fast metabolism and naturally stays very slim. I’m sure he focused on eating more food when adding muscle for Crazy Stupid Love. Losing fat probably was not necessary.
Hey. How do i get the V-Line up around the upper chest, u know at the throat. Just A’s Gosling? Wich workout should i perform?
@Emil
That is mostly low body fat with decent chest development. Lean down to the point where your abs are visible while relaxed and maintain/build up your chest.
Hey Greg I’m looking for a new routine I’m 5″11 and 200 pounds and I’ve been working out for 3 years. Would this workout for Ryan help me add more muscle or would it just help my muscles to be more defined also how long do you recommend me stick with this routine?
@David
You will see solid muscle gains with this routine. Just make sure to track your progress and increase the weights overtime.
Hey man, shit you look like your ready for a bb comp. Im at least 18% bf, possibly more. If I stick to this workout how long will it take to cut the fat to at least 10%? Im about 218 lb and 5 foot 10. Given this info, and your knowledge how long would you say? ALso my diet is low carb on off days, and on workout days I have carbs before and after workout. Pretty much carb cycle
@Jay
It will take you 2-4 months to get down to 10% body-fat assuming you’re dieting and averaging 500-1000 calories under maintenance per day.
Hey i had a question… i am trying to get similar results to JT in this movie and also Ryan Gosling from Crazy Stupid Love. So far i weight 144lbs (started at 155 11 weeks ago) and i still have a little bit of fat around my mid section (i can only see my abs when i flex)..my question is i don’t have alot of muscle should i bulk first or can i continue to lean out and eventually look like them (my estimated BF is 12%)
Thanks
@Hector
Continue dropping fat to the point where you are satisfied leanness. Then bulk up slowly while maintaining most of your leanness.
Hey Greg, I’m a baseball player who’s looking to get toned, I’m in pretty good shape, I’m 6’2 205 lbs, oh yeah and my legs are in great shape due to all the running. I saw your video and I am highly impressed, I don’t know what to eat at all:( please reply
P.s. is the workout routine above going to help cut me up like Gosling and yourself? Thanks for your time
Yes the workout routine is very effective. Eat a diet based around lean meats, fruits, veggies, health fats and moderate amounts of potatoes, rice, sweet potatoes.
Thanks a lot, one more thing, Im allergic to a various fruits, recommend any substitutions for fruit?
Eat plenty of veggies. Other carb sources like rice cakes and oatmeal can replace fruits. Just keep the carb and calories the same.
Thanks a lot man, I’m starting today. Can’t wait to tone up
Hey Greg, love the article man. It’s only been 2 weeks with this routine and I have noticed a definite improvement. I’m a slim hard gainer, about 5’7 and 61 kgs. I haven’t incorporated the diet into it yet, but a worry I have is that when i put on weight, I can easily see it on my face and cheeks. That’s one thing that i really want to avoid and I was wondering what you would suggest I do in terms of my diet to reduce this? The view seems to be that to reduce fat from the face you just have to reduce your body fat in general, but i was wondering what you think about this?
Hi Greg,
Great article and exactly what I was looking for. I’m 41, 5’11 and 212 lbs. I want to lose fat and of course add muscle. I dropped down to 188 a year ago by following Men’s Health TNT Diet and routine but didn’t put on a lot of muscle. Since then i got lazy and added weight back on and now back at it again. I’m still following the diet portion of low carb, high protein, lots of veggies, and healthy fats. Would you recommend this routine above for someone with my goals combined with my diet? RG’s look in CSL is exactly what I’m going for. Thanks!
Yes Harry! This routine would be very effective for you. Just start off slow with the intervals if you haven’t done them before.
After doing more reading I bought the visual impact book, started phase 3 last week along with eat, stop, eat combined with anything goes diet. Loving it so far and am down to 205 as of today!
Awesome dude! Keep up the great work.
Great workout!!!
I’m doing this routine at home and I’ve been doing 4-5 minutes on the jump rope to warm up before lifting.
Is this a good enough warm-up and do you recommend any stretching before hand? Thanks again!
Yes. That’s completely fine as a warm up.
For strength training the best way to warm up is to do 2-3 warm up sets with progressively heavier weights until you get up to your work weight. The key is to keep the reps low on the warm up sets (3-6 reps) as to avoid causing any fatigue.
Hey I just have 1 question about the workout. For chest you only have 1 workout, is that enough of a workout to only have 1 workout per body party? And instead of 8reps can I do 5sets of 5 reps of the same weight then increase when I can do that weight for all 5sets
You will also be hitting your chest hard from the wide grip dips! And yes that is completely enough. If you build you strength on those lifts overtime your chest will grow very well. Yes you can do 5 sets of 5 instead. That will work well too.
He also kicks a lot of ass in Drive.
hi greg, i would like to know what kind of diet should i be on for this workout?veggies an meat? also once i hit my goal for this workout should i continue on with this workout or are there other workouts for suitable?i wanna look good with clothes on also like an actors look,i dont want to gain tooo much muscle you know
It depends on you and your goals. If you want to increase definition you should be in a calorie deficit. Reduce calories to around 10-12 calories per pound of bodyweight. Get in at-least 1 gram of protein per pound of bodyweight. Make up the rest of your calories with fat and carbs in whatever amount you like as long as you stick to the calories.
alright appreciate it bro