Build a Body Like Ryan Reynolds

Ryan Reynolds body fat percentage

Ryan Reynolds has one the best physiques in hollywood. In fact to this day people are still talking about his shredded abs from the movie Blade Trinity. Reynolds abs were so developed that he was actually accused of using prosthetic abs.

Ryan Reynolds height and weight? 

Ryan Reynolds stands at a tall 6’2. Although his poor and often hunched posture can make him seem slightly shorter. When Reynolds is in top shape for roles like Blade Trinity and Green Lantern he weighs around 190 lbs of pure muscle. For 6’2 this is by no means heavy and most websites on the internet claim he is in the 200-210 lbs range. These same websites claim he was 3-4% bodyfat in Blade Trinity. This is absolutely absurd. Most people seem to over-estimate body weight and under estimate body fat percentage. The reality is that when you are under 5% bodyfat your body is in a state of starvation mode. You can only maintain 4-5% bodyfat for a couple of days without health consequences.

Ryan Reynolds ACTUAL Body Fat?

It is possible that Ryan Reynolds body-fat percentage read between 3-4%. However most body fat measuring devices can be off by 3-4%. Even the gold standard tests like underwater weighing, BodPod and DXA can be off by 2%. In reality Ryan Reynolds body fat was most likely in the range of 5.5-7% body fat. This is very, very lean and about all you can aim for.

Did Reynolds Hit his Maximum Muscular Potential? 

For natural athletes (steroid free) the absolute most muscular you can be while maintaining 5-7% body fat is height in cm – 100 = weight in kg

188cm – 100 = 88kg

88kg = 193.6 lbs

Therefore Ryan Reynolds maximum muscular potential while maintaing very low body fat is 193.6 lbs. Reynolds was only 3-4 lbs under his maximum muscular potential which is still very impressive. For Reynolds to reach his maximum muscular potential he would have to add more mass to his legs. To be honest I don’t think this is a good idea as bulky legs tend to look cheesy and can be a disaster for fitting into nice pants and jeans.

How much would you have to weigh to look like Ryan Reynolds? 

Since Reynolds was slightly under his maximum muscular potential here is a formula to find the weight you need to be to look like Reynolds at your height.

Ryan Reynolds weight formula: height in cm – 102 = weight in kg (multiply by 2.2 to get pounds)

I adjusted the formula to subtract 102 instead of 100 to get a slightly lighter body weight.

5’8 = 156 lbs

5’10 = 167 lbs

6’0 = 178 lbs

6’2 = 190 lbs

Keep in mind you also need to be at 5.5-7% body-fat. This is extremely difficult to attain and requires a very strict diet and a rigorous workout routine.

Build a Body like Ryan Reynolds with Visual Impact Muscle Building 

Visual Impact muscle building is the workout program I utilized to get the Ryan Reynolds type physique.

My Visual Impact Results

Visual Impact Muscle Building is my favorite program for getting the lean and muscular hollywood type physique. It includes three different phases to increase muscle size strategically, boost muscle density and hardness and finally to reveal crazy muscle tone. Even if you aren’t going to purchase the program I recommend watching the free videos on the sales page -> visual impact muscle building

Here is a video I made back in the summer of 2011 after I finished the visual impact bonus phase.

click me

Comments

  1. max says

    Great Post Greg!!
    I have a question about progressive overload.
    Now i’m doing 4×12 30 seconds rest between sets dumbbel incline presses,squeezes and flys with 12 kg if i increase the weight every week of 2 kg and doing 4×12 till half my current bodyweight (like you said in one of your post) can i achieve a chest developement like Ryan Reynold or Cristiano Ronaldo in 4 months for example??
    Now i’m 147 lbs (67 kg 5.10) so 35 kg per arm.
    And with these exercise can i develop also my arms and shoulders?
    I’m right?

    • admin says

      @Max

      Yes Max. If you reach those lifts your chest development will be pretty damnn good. Keep in mind it’s going to be hard to increase the weight when your rest periods are so short. I would keep the rest longer for incline presses (2-3 minutes) and keep rest short for your other exercises.

  2. max says

    Great Post Greg!!
    I have a question about progressive overload.
    Now i’m doing 4×12 30 seconds rest between sets dumbbel incline presses,squeezes and flys with 12 kg (per arm) if i increase the weight every week of 2 kg and doing 4×12 till half my current bodyweight (like you said in one of your post) can i achieve a chest developement like Ryan Reynold or Cristiano Ronaldo in 4 months for example??
    Now i’m 147 lbs (67 kg 5.10) so 35 kg per arm.
    And with these exercise can i develop also my arms and shoulders?
    I’m right?

    • admin says

      @Max

      Yes 35kg per arm is what you want to aim for. You want to use other exercises to build your arms and shoulders. Those current exercises are mainly for your chest.

  3. zack says

    Thats the exact body im after, currently im on a 6-8 week cut to get to a lower bf 10-12… Then ill start phase 1 of visual impact, how much muscle do you think i may put on… im 5-10 and 185… Plus do to strict dieting i lost a good bit of musclebi.e no weight training.. but now im beggining phas 3 first

  4. Thiago says

    Greg. Hi there.
    I’ve expended a good amount of time reading your posts and they are pretty informative and useful.
    Here it goes a straigh question.
    _Is there a Weight-lifted_to_Total-body-weight_Per-Muscle recommended ratio (or something like that) in order to build the balacend set of body measurements?

    The back story behind that question is that I’d been made a lot of rock climbing for a while and, aside that is a great and healthy sport, its developed my upper body unevenly and resulted also in a slightly hunched posture due the overworked back and bi’s against underworked chest and tri’s. So, I decided it is time to turn things around and go for a more balanced physique, like the one you aim in most of your posts.

    I’ve made my research, and will go for hitting hard those underdeveloped muscles and right now I’m struggling with the proper weights to aim for since I don’t really want to switch an unbalanced upper-body for another.

    Long story short, following the example of unbalanced legs due too many-too heavy squats, I wouldn’t like to have that same effect in my upper body which is the current situation. Talking about percentages, Thanks to your site I know that I want to aim for 100% bodyweight for Chest exercises.
    Any tips regarding target weights for Shoulders, Traps and Tri’s ?

    Thanks!!

  5. Dustin says

    Hey Greg, im currently 3 weeks in phase1 of visual impact muscle building. My arms have doubled in size and so have my shoulders, but my chest is lacking any pointers? My upper chest does suffer and needs building, my rest are 45 sec im following rusty moore’s program well just need help with chest. By the way awesome results man!

    • Greg says

      Chest seems to be a lagging muscle group for you. There are two possibilities:

      1) You’re not good at activating your chest. If this is the case then you are using more triceps and shoulders when benching. Your chest probably doesn’t even get sore the day after your chest workout. Try and keep your shoulders pulled back (retracted) and chest up when benching. Lower back should be arched, provided that you keep your ass on the bench.

      2) The other possibility is that your chest doesn’t really respond to the high rep training. Instead you should drop the reps down to the 5-8 rep range and take longer rest periods (2-3 mins between sets). Go for heavy weight.

      • dustin says

        Thanks for the quick reply Greg. For the first time in a long time I woke up a with semi sore chest(I take a strong recovery shake before bed). I did a different chest workout before i posted here lastnight , I used a strong resistance band and did pushups. My chest was very pumped afterwards so I believe I finally did good, my only concern is that pushups and bands wont build my chest. Is this true? My upper chest is really lacking, I was wondering what you suggest for the upper chest and how to achieve the line in the middle. Again thank you for your tips I do feel that with the bench I was using my shoulders more.

        • Greg says

          To build your chest, you need progressive overload. If you can either increase the tension on a regular basis or continually add more reps then you can develop your chest with resistance band push ups. I keep things pretty simple for chest development. I focus on building up my incline barbell bench press and supplement that with weighted dips or close grip bench. You build the chest perfectly, dense and thick without the round bodybuilder pumped look.

  6. simon says

    Hey greg I am 16 years old and I would like to achieve a physique like ryan reynolds, I am 13% body fat and I am 176 pounds and 5 foot 6, so how could I achieve a physique like his like workout diet etc? thanks for your help what would you recommend of your site?

    • Greg says

      Unless you’re totally jacked there’s no way you’re 176 lbs and 13% body fat at only 16 yeras old and 5’6. It must be a measurement error. At 13% body fat you should have some abs definition and your muscles should be hard.

      You’re going to need to lean down considerably. It’s important that you start tracking your calories and cutting while performing a strength training workout. Good the beach ripped diet on kinobody

  7. Panos says

    Currently at 13% bodyfat, I have changed my diet to one that helps you lose fat. I have also incorporated Wed – Sat HIIT with sprints, along with the Mon – Tue – Thur – Fri weight workout. How long should it take me to reach a bodyfat % that is below 10%?

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