{"id":268357,"date":"2025-11-07T19:06:09","date_gmt":"2025-11-07T19:06:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/268357\/"},"modified":"2025-11-07T19:06:09","modified_gmt":"2025-11-07T19:06:09","slug":"i-tried-alan-ritchsons-240-rep-ez-bar-workout-and-can-see-why-he-looks-like-that","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/268357\/","title":{"rendered":"I Tried Alan Ritchson’s 240-Rep EZ-Bar Workout \u2013\u00a0and Can See Why He Looks Like That"},"content":{"rendered":"

Alan Ritchson<\/a> is, of course, seriously jacked. To play Jack Reacher in the Reacher series, one non-negotiable expectation is that the American actor lives and breathes the gym. He packed on 13kg of muscle in just eight months while preparing for the first season in 2022 \u2014 and after seeing one of his workouts, it\u2019s clear how he managed it.<\/p>\n

Completing four rounds of a giant set<\/a> made up of three exercises, Ritchson grinds through 240 reps in total. The high volume reflects a shift in approach: \u2018Low(ish) weight [and] higher volume<\/a> [equals] hypertrophy<\/a> and longevity<\/a>,\u2019 he wrote on Instagram<\/a>. \u2018I can\u2019t get pregnant or injured right now. Too busy. This works for me.\u2019<\/p>\n

After seeing Ritchson\u2019s footage, I wanted to know how my own body would handle a similar level of effort. Here\u2019s how it stacked up… <\/p>\n

What to read nextThe WorkoutA1. EZ Bar Bicep Curl<\/a> x 4 sets of 12-20 repsA3. EZ Bar Upright Row<\/a> x 4 sets of 12-20 repsIs This Workout Worth Trying?<\/p>\n

This is a finisher that has everything you need. Time efficient? You bet. An intense burn? Check. Fried arms? Of course. With just an EZ-bar and some grit, I felt things I didn’t think were possible. <\/p>\n

While Ritchson completed this workout before then hitting some legs<\/a> and core, I instead opted to chuck it on at the end of an upper-body<\/a> session. This was not a wise decision. Come the fourth giant set, simply picking up the bar became a struggle, as I was left to rue the pull-ups<\/a> and shoulder presses<\/a> I had completed earlier on. <\/p>\n

But it was thoroughly enjoyable. I liked setting up shop in the corner of the gym with a medium-weight EZ-bar and locking into the quadruple giant set, especially when my pump<\/a> became more and more noticeable. I find it’s good to mix up my training as well \u2013 generally I stick to heavier weights, so smashing through sets where the reps are tenfold what I’m used to required a different physical and mental robustness. And I can understand Ritchson’s reasoning behind using lower weights and higher volume for longevity, because even when I became fatigued my form<\/a> still stayed pretty much intact. <\/p>\n

Low weight and high reps doesn’t mean I wasn’t pushing myself, though. Opting for a weight that was around half of what I would complete 10 strict barbell curls with, I was left pushing through all three movements once the reps reached the high teens. <\/p>\n

I\u2019ve never been one to buy into the upright row hate. The move\u2019s earned a bad rep in recent years for supposedly increasing injury risk, but I\u2019d argue that\u2019s more down to poor form than the exercise itself. Personally, I didn\u2019t feel any discomfort \u2013 if anything, I relished the challenge it gave my delts<\/a>.<\/p>\n

If you\u2019re planning to try the finisher, brace yourself. By the time you creep towards 60 reps, you\u2019ll be clinging to the bar for dear life. Each giant set lasts over two minutes, and finishing every round is a battle in itself. <\/p>\n

How to Do the MovementsEZ-Bar Bicep Curl\"ez<\/p>\n

Stand by holding an EZ-bar with your arms hanging by your sides. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale as you curl the weight up to shoulder level, contracting your biceps as you do so.<\/p>\n

Place your thumb on the same side of the bar as your fingers to increase peak contraction in the biceps at the top point of the movement. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.<\/p>\n

EZ-Bar Overhead Triceps Extension\"ez<\/p>\n

Holding an EZ-bar overhead, bend your arms at the elbows, slowly lowering the bar towards the back of your head while keeping the upper arms locked in place. Stop just short of the bar touching your neck before extending back up explosively and then repeating.<\/p>\n

EZ-Bar Upright Row\"a<\/p>\n

Holding the EZ-bar in both hands, let it rest in front of your thighs. Lift the bar vertically until it’s in line with your collar bone, with your elbow pointing towards the ceiling. Lower the bar back down and repeat. For a peak contraction of the delts, try to get your elbows higher than your hands.<\/p>\n

Related Stories\"Headshot<\/p>\n

Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n