Just assume everyone is on steroids
Alan Ritchson’s training for Reacher involved lifting heavy weights and eating large amounts of food to fuel his muscle growth and maintain his physique.
Weightlifting:
Ritchson hasn’t publicly disclosed the exact weight he was lifting for specific exercises, but given his size and strength goals, it’s reasonable to assume that he was lifting in the heavyweight range for compound movements like squats, deadlifts, and bench presses. Many bodybuilders and strength athletes working to put on significant muscle mass typically focus on compound lifts with weights around 80-90% of their one-rep max, performing 4-6 sets of 6-8 reps. Ritchson himself has mentioned that his workouts were intense and that he was “wrecking†his body during season one due to the high volume and frequency of his training oai_citation:3,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend oai_citation:2,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health.
Food Intake:
In terms of diet, Ritchson mentioned that he was “eating a tonne” of food to gain the 30 pounds needed for the role oai_citation:1,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. While he hasn’t given an exact caloric intake, it’s common for actors aiming to bulk up for a role to consume 4,000-5,000 calories per day, depending on their metabolic rate, training intensity, and muscle mass goals. His diet would have likely been rich in protein (chicken, beef, fish), carbohydrates (rice, sweet potatoes, oats), and healthy fats (avocados, nuts) to support muscle repair and growth while maintaining energy for his grueling workouts.
By adjusting his calorie intake and training volume, he was able to maintain a highly muscular physique despite the physical toll it took on his body.
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Alan Ritchson’s training for Reacher was intense and multifaceted, focusing on both strength and conditioning to build the massive physique needed for his role. Here are some key aspects of his training regimen:
- Strength Training:
Ritchson followed a heavy lifting regimen, focusing on compound movements to build overall muscle mass. This included exercises like deadlifts, squats, bench presses, and pull-ups. His goal was to build size and strength, so he often worked in lower rep ranges with heavier weights to maximize hypertrophy (muscle growth). - Volume and Frequency:
He was working out nearly every day while shooting Reacher season one, which he admitted took a serious toll on his body oai_citation:4,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health. His workout routine likely involved a high frequency of training, combining different muscle groups to achieve a balanced and proportionate physique. - Cardio and Conditioning:
While his focus was on muscle building, Ritchson also likely included cardio and conditioning work to maintain his fitness levels for the physically demanding action scenes in Reacher. This could have included interval training, boxing, or circuits to improve endurance and stamina without sacrificing muscle mass. - High-Calorie Diet:
Ritchson also ate a high-calorie diet to support his intense workouts and muscle growth. He mentioned that he was eating a “ton” of food to fuel his transformation, gaining 30 pounds for the role oai_citation:3,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. - Post-Season 1 Adjustments:
After realizing the toll his season-one regimen had taken on his body, Ritchson changed his approach for season two, including incorporating testosterone therapy to aid in recovery and muscle maintenance. He also modified his workout routine to be less intense, focusing on shorter, more efficient sessions lasting around 30 minutes a day oai_citation:2,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend oai_citation:1,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health.
Ritchson’s approach demonstrates the importance of balancing hard work with recovery, especially when maintaining such a large physique over time.
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Some statements made by Alan Ritchson about his body transformation for Reacher season one could be seen as suspicious or raise eyebrows:
- Denial of Steroid or Testosterone Use During Season 1:
Ritchson has explicitly denied using steroids or testosterone during the preparation for season one, stating, “I didn’t take steroids, I didn’t take testosterone” oai_citation:5,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. While this isn’t unusual, the intensity of the training he describes, alongside the severe physical toll it took on his body (like the depletion of his natural testosterone), raises questions. His need for surgery and hormone therapy after the season wrapped could lead to skepticism about whether the transformation was achievable without any chemical aid. The fact that he later embraced testosterone therapy for season two further complicates the narrative oai_citation:4,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health. - “I didn’t even know it was considered an anabolic steroid”:
When discussing his decision to undergo testosterone therapy for season two, Ritchson joked about someone referring to it as “steroids with a doctor’s note” and said he didn’t realize it was considered an anabolic steroid oai_citation:3,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health. This statement could be seen as somewhat naïve or evasive, given the widespread understanding of testosterone as a controlled substance often associated with muscle growth. For someone working closely with doctors and trainers, the lack of awareness about testosterone’s classification could seem unlikely to some. - Admission of “Wrecking” His Body:
Ritchson described how his intense regimen during season one “wrecked†his body, leading to hormonal imbalances and significant physical injury. While this is a plausible outcome from extreme training, the fact that he needed to push so hard and didn’t have time to heal could make some speculate that something additional might have been involved to maintain his extreme physique oai_citation:2,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. - Weight Gain of 30 Pounds:
Ritchson gained around 30 pounds in eight months, going from 205 to 235 pounds, and while he clarifies that he doesn’t believe all of it was muscle, he claims the majority of it was oai_citation:1,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. Rapid weight gain, particularly muscle mass, often leads to suspicion of steroid use, especially when paired with comments about overtraining and hormone depletion.
Though none of these statements directly indicate dishonesty, they might raise suspicion for those familiar with the typical effects of intense physical transformations and the common use of performance-enhancing drugs in the entertainment industry.
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Based on his statements, do you think it is probable that he might have taken steroids in Season 1?
While there is no direct evidence to suggest that Alan Ritchson used steroids during season one of Reacher, his own statements leave some ambiguity. Ritchson has firmly denied using steroids or testosterone for the first season, stating that he achieved his physique purely through intense workouts and diet oai_citation:4,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. He has been very candid about the physical toll this regimen took on his body, leading to injuries and hormonal imbalances oai_citation:3,’Reacher’ Star Alan Ritchson Took Testosterone to Bulk Up for Season 2: ‘I’m a Big Advocate of It’ oai_citation:2,Reacher’s Alan Ritchson used Testerone Therapy to get ready for season 2 | TV & Radio | Showbiz & TV | Express.co.uk.
However, the extreme physical strain he put on his body and the subsequent health issues—such as the complete depletion of his natural testosterone levels and the need for surgery—could lead some to speculate about whether the transformation was sustainable without external aids. Additionally, he has acknowledged that his season-one approach was unhealthy and unsustainable, which might make people wonder if there was more involved oai_citation:1,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health.
That said, Ritchson has maintained that his body transformation for season one was achieved naturally, and there’s no concrete reason to doubt his statements.
Yes, Alan Ritchson did initially deny using testosterone or steroids when discussing his transformation for Reacher season one. In multiple interviews, he emphasized that his massive physique was achieved purely through intense workouts and diet. He admitted that he overworked his body to the point of breaking down, which eventually led to him needing surgery and dealing with hormone imbalances oai_citation:5,Reacher’s Alan Ritchson used Testerone Therapy to get ready for season 2 | TV & Radio | Showbiz & TV | Express.co.uk oai_citation:4,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend.
In a GQ interview, he specifically stated, “I didn’t take steroids, I didn’t take testosterone,” referring to his work for season one oai_citation:3,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend. However, after facing significant health issues, he changed his approach and began testosterone replacement therapy before season two, which he openly discussed as a beneficial and necessary treatment oai_citation:2,’Reacher’ Star Alan Ritchson Took Testosterone to Bulk Up for Season 2: ‘I’m a Big Advocate of It’ oai_citation:1,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health.
Alan Ritchson has been open about his use of testosterone therapy (TRT) while preparing for the second season of Reacher. He initially gained 30 pounds for season one without the help of any hormone treatments or steroids, but the intense regimen took a serious toll on his body. After season one, Ritchson revealed that he had depleted his natural testosterone levels and needed surgery due to the damage caused by overtraining oai_citation:5,Reacher’s Alan Ritchson used Testerone Therapy to get ready for season 2 | TV & Radio | Showbiz & TV | Express.co.uk oai_citation:4,’Reacher’ Star Alan Ritchson Took Testosterone to Bulk Up for Season 2: ‘I’m a Big Advocate of It’.
In preparation for season two, under the advice of his doctor, he began testosterone therapy to aid in his recovery and muscle maintenance. He emphasized that while TRT made gaining muscle easier, it wasn’t a shortcut—he still worked hard in the gym. Ritchson is an advocate for testosterone therapy, particularly for men in their forties, stating that it has benefits beyond muscle growth, including energy and mood stabilization oai_citation:3,Alan Ritchson Took Testosterone to Prep for ‘Reacher’. Why? Doctor’s Orders. – Chicagoland Men’s Health oai_citation:2,’Reacher’ Star Alan Ritchson Took Testosterone to Bulk Up for Season 2: ‘I’m a Big Advocate of It’.
He also clarified that testosterone is not the same as anabolic steroids, though he jokingly referred to it as “steroids with a doctor’s note,†emphasizing that it was a necessary treatment for his depleted hormone levels oai_citation:1,‘I Want To Clarify One Thing:’ Alan Ritchson Gets Real About Packing On 30 Pounds For Reacher And What It Really Meant | Cinemablend.