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Ryan Reynolds’ ‘Free Guy’ Body Double Aaron Reed Shared His Workout

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When Aaron Reed considered moving to California to train at Gold’s Gym Venice, the legendary bodybuilding studio on Muscle Beach where talent scouts went looking for pompous guys, he didn’t find much support.

“Everyone kept telling me, ‘The magic is gone. It’s not like it used to be. ‘ And I always said, ‘I disagree. I think it’s still there. ‘”

Reed was from Tampa and had so little money that he had to borrow $ 100 from his little brother, and the first night he got to Venice he slept in the parking lot of a nearby Walgreen. But in the end he was right: the magic was still there.

After being cast as Ryan Reynolds’ body double for Free Guy, a film about a bank clerk who discovers he is a background gamer in a video game, he asked the director how he found him.

“Well, we just googled the biggest, biggest, most fluffy motherfucker we could find and your name came up.” But it wasn’t until a visual effects guy said he’d seen Reed at Gold’s Gym Venice that the team decided to bring him on for a casting. They liked what they saw – all six feet tall, 315 pounds from him – and gave him the roll.

So we talked to Reed about how the rest of us, smaller, smaller, less jacked up motherfuers, can also build muscle.

What is your general fitness routine like?

I love going to the gym. I don’t like to move out more than one day a week or I feel a little sluggish and tense. So I go six days a week and spend about two hours in the gym, but that doesn’t mean I work out all the time. Some of this is warming up and stretching, and some of it is just chatting to someone when it’s over, but it’s usually two, two and a half hours total.

Guide us through your routine.

I do eight to 10 minutes on the stair mill to warm up. This really isn’t cardio because when I sweat, I’m almost done. So I warm up and then stretch for about 10 to 15 minutes, and then I do the same core routine that I have been doing since I was 17.

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And what is that?

For my abs, I do two sit-ups that lie on the floor without touching my feet. And then I do two sets of leg raises with my hands under my bum and nothing else is touching me.

For my slants and Serratus [a muscle on the side of your chest], I get up and do a high-speed rotating motion that simulates a sprint. It’s a bit of a Russian twist, but I get up, turn left and right, and count to 50.

Why these movements in particular?

I love doing these because it really works out your abdominal cavity and gives you a lot of deep, grooved definition in your belly. Never in my career have I ever trained with weights in any movement in my midsection.

And what does the training itself look like?

I train with high intensity and low volume. So let’s take a breast day. The first few sets are warm up exercises, so I put a plate or two on top and do 10 to 20 repetitions for each. And after that I put three plates on top and do what I call a “feeler” set that I might do for just a rep or two. Then I put four plates on top and do another set of feelers with one of our two repetitions.

Those are huge jumps – 90 pounds each.

Yeah, well, I don’t want to overdo my warm-up because I put it all in one sentence. Let’s assume I have four plates. Then I have a spotter and the idea is to do eight to twelve reps. When I get to the point where I can’t do a full rep, I let my spotter help me do a few reps, but I always tell them, “Let me die. Let me die.”

I get to the point where I barely push the bar off my chest. Then I’ll have my spotter help me lift the bar and I’ll lock my arms out and hold them for as long as possible. And sometimes I do something negative with it and let them help me, and then I lose the weight again. And that’s it – just a huge drop set.

How long does it take?

I usually work about four or four and a half minutes.

And when you finish the bench press, are you chest ready for the day?

Then I go straight to a machine, like a strength machine or some kind of bench machine. And I’ll usually put as much weight on it as I can right away, trying to do something for about eight reps the first time. And then I go through the whole routine again, except that I’m not doing feeler sentences now because I’m already exhausted.

Then I go straight to the heaviest weight I can handle. And then it’s another long drop set, and then I usually go to something like a pec deck move and do the same one last time.

Aren’t you worried about injuries?

Yes. I’ve trained so hard that way and I’ve been able to stay lean, but the downside is that it’s a bit of a risk of injury. When you get really lean and use those massive weights, the danger comes into play.

I always tell my spotter, “Let me die,” but I brush over failure. I’ve done everything I can to move this weight and I can’t move it anymore. I like that – because now I have the feeling in my head that my body and also my nervous system know: “We have failed. We failed and tried to get by and we did everything we can to make this move, but we can’t move anymore. We have to get better. ”So I think it works – it really forces the body to adapt.

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You trust your spotter very much. Do you have a specific training partner who knows your technique and goals?

I usually like to have a good spotter but unfortunately I can’t always find one so I coach them quickly and then yell at them if they get it wrong, z touch it! ‘”

Just grabbing random people at the gym to help you with those massive drop sets?

Some days I can’t find anyone so I change my training a little, but yeah. As if my girlfriend discovered me sometimes and she is a bikini competitor.

How does diet play a role?

I prepare my meals like clockwork every Sunday – I’ve been doing this for 10 years – and prepare them according to the principles from my book The SuperNatural Lifestyle. I eat whole foods, don’t mix my sugars and fats, and control my nutrients.

How strict are you on your diet?

I don’t want to give up the social aspect of life, so in November and December I just say to myself, “Just know that you are not going to eat all of your meals. You’re going to miss a few workouts. You might have a long couple of nights and a late morning and that’s fine. Just let it happen. ”

Filming of Free Guy was stopped due to the pandemic and resumed in January 2020. Was it an issue that you came straight from your “off-season”?

That’s the real bastard about working with Hollywood. They just call and you have to be ready. But I was.

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Men’s Health

Thor ‘The Mountain’ Björnsson Won His Debut Boxing Match by TKO

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After a long road to his first boxing match, which spanned over a year of training, lost more than 100 pounds in weight and switched opponents at the last minute, it took formerly strongest man Hafthor Björnsson just one round to transform into . to prove the greatest fighter in the world is done.

Björnsson, aka The Mountain from his role on Game of Thrones, finished arm wrestling champion Devon Laratt by TKO in the first round of their critically acclaimed boxing match in Dubai on a map that turned other strength athletes into fighters. Björnsson posted a celebratory photo of himself on his Instagram page, hugging Larratt in the ring to thank his opponent and reflect on the experience.

“Last night was amazing and I will be forever grateful for the experience. There is no better feeling than the adrenaline rushing through your body as you enter the ring, ”he wrote in the post’s caption. “Thank you @devlarratt for the fight and the bravery. You are a champion. Thanks to my entire team, my coach, my wife and all of my fans!”

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Larratt, who started the fight as a replacement with only six weeks of prep and no boxing experience, responded graciously to the post. “You are a great champion @thorbjornsson thanks for the experience,” he wrote. He also gave a longer speech in a YouTube video. “It’s kind of what I expected,” said Larratt. “It’s nice to feel alive – it’s nice to chase something that’s kind of impossible.”

The matchup was originally intended to feature former strongest man in the world, Eddie Hall, with whom Björnsson has a controversial public feud that unofficially broke Hall’s record after their strongman rivalry and Björnsson’s 501kg deadlift in May 2020. Both men documented their transformations and training, and exchanged verbal barbs throughout the process – but Hall sustained a bicep injury in August that forced him to withdraw.

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That fight is still on the horizon. Björnsson addressed the Hall situation immediately after Larratt closed in his post-fight interview. “Enjoy your life, mate,” Björnsson said loudly at BarBend to Hall. “I’ll knock you out soon.” Hall responded on social media commenting on coverage of the fight. “Many thanks to Thor for beating up an old man with 5 weeks of training,” he wrote, clearly sarcastic. There’s no date for Björnsson-Hall’s clash, but given the tenor of their responses, a game soon after Hall’s recovery seems likely.

CrossFitter Jacob Heppner and Josh Bridges also fought, with Heppner winning unanimously, according to Sportskeeda. The world record powerlifter Stefi Cohen, who was also on the map in her second professional boxing match, ended with a draw against Marcela Nieto.


Brett Williams, fitness editor at Men’s Health, is a NASM CPT certified trainer and former professional football player and tech reporter who divides his exercise time between strength and conditioning training, martial arts, and running.

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The Alabama Legislature is about to meet on prisons. Here’s what to know.

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The Alabama legislature gathers Monday to discuss a major new prison blueprint. In the background, an epidemic of violence is looming in the state prisons, which has led to a lawsuit by the US Department of Justice and state prisons may come under administration.

Here’s what to expect.

What is the legislator considering this week?

Governor Kay Ivey wants the legislature to approve a plan to build two new men’s prisons in Elmore and Escambia counties, each with “at least” 4,000 inmates. The plan also opens the door to a new women’s prison to replace the 78-year-old Julia Tutwiler Women’s Prison in Wetumpka, and renovations to the Donaldson Correctional Facility in Bessemer and the Limestone Penitentiary in Harvest.

The plan would also allow the renovation of Bullock Correctional Facility in Bullock County or Ventress Correctional Facility in Barbour. If fully implemented, five prisons would be closed.

How much would it cost?

Legislators estimate the cost of building the facilities in Elmore and Escambia to be more than $ 1.2 billion. The other parts of the plan could cost a total of $ 600 to $ 700 million.

The building law under consideration would require the state to borrow $ 785 million to pay for the prisons, along with $ 400 million in COVID relief funds and $ 150 million in general fund funding.

What led to this session?

Alabama prisons have faced violence and overcrowding for decades, and the problems have accelerated over the past five years. The number of reported homicides increased 200% from 2015, and the number of suicide attempts doubled between 2019 and 2020. Two Justice Department reports on state prisons in 2019 and 2020 describe horrific physical and sexual violence among inmates, as well as numerous excessive acts of violence by law enforcement officers.

The DOJ sued the state last December over detention conditions, saying the area surrounding the state’s correctional facilities violated the 8th inmate change protection against cruel and unusual punishment. The state is facing separate federal orders to hire more prison staff and improve mental health care for inmates.

What if the state loses the lawsuit?

The prison system could enter bankruptcy administration. That would mean a federal judge could force the state to make improvements in correctional facilities. Remedial action could include anything from increased spending on prisons to mandatory prisoner releases to tackle overcrowding.

State officials have said for years that they don’t want this. The Alabama prisons fell under receivership in 1976 and remained there for nearly 13 years. Alabama leaders initially defied mandates, but federal oversight led to significant improvements in security, medical and psychiatric care in prisons.

More:In 1976, federal agencies took over the Alabama prison system. And Alabama’s prisons were improving.

What are the advantages of new prisons?

Jeff Dunn, commissioner of the Alabama Department of Corrections, speaks with Governor Kay Ivey during a press conference in the governor's office at the Alabama State Capitol in Montgomery, Alabama on Tuesday, February 12, 2019.

Ivey and DOC Commissioner Jeff Dunn have argued for years that Alabama prisons are past their useful life and are unsafe for law enforcement officers, staff, and inmates. DOC closed most of the Holman Correctional Facility in Atmore and the Draper Correctional Facility in Elmore (although portions of Draper have since been used to quarantine inmates with COVID) and say the prison system is putting hundreds of millions of dollars in deferred maintenance costs Has. DOC argues that new facilities would require fewer staff; easier to monitor and have more space for programming.

More:New prison proposal to be presented; Governor Kay Ivey urges legislative action

What is wrong with them?

A wave of tough anti-crime laws in the 1980s and 1990s led to overcrowding in prisons, and advocates of prison reform say Alabama must scrutinize its penal system if it is to get a grip on the prison crisis.

Crime thresholds can be far lower in Alabama than in other states. A person convicted of stealing property of $ 2,500 or more in Alabama faces 2 to 20 years in prison. In Georgia and Mississippi, a person would have to steal $ 25,000 worth of property to receive a similar fine. Alabama also allows prosecution of people for trafficking in marijuana if they possess 2.2 pounds of marijuana. Other states set the threshold at £ 10 or more.

The plan has drawn other criticism. The $ 400 million COVID aid grant would allow work to begin immediately on the Elmore and Escambia facilities, but critics said the money would be better spent on education or health care. The two men’s prisons would not be advertised competitively, which has been criticized by some contractors who say it could open the door to corruption; Proponents say that through Ivey’s previous unsuccessful build / lease proposal for state prisons, the state identified contractors to build the prisons.

Albert Cesare / Advertiser File Inmates sit on their bunks at the Draper Correction Facility in Elmore County on Feb. 6.  Opened in 1939, the Draper Correction Facility was the oldest correctional facility in the state of Alabama until it closed in 2018.

More:The decade-long prison crisis in Alabama is bigger than the decay of buildings, say critics

Does the appeal include anything other than building prisons?

Ivey’s agenda includes provisions to make parts of the 2013 and 2015 ruling reforms retroactive. The Alabama Sentencing Commission estimates that a similar bill, filed in February 2020, would affect 200 inmates. In July there were 17,724 inmates in Alabama prisons.

Will the plan work out?

Republican legislators believe they have the votes to enforce the prison building law. But lawmakers have historically been cautious about new prisons, be it because of cost, effectiveness, or the economic impact on communities with prisons. In 2016 and 2017, the legislature rejected bonds for the construction of new prisons.

How long will the session last?

The minimum time for a special session is five days, the shortest time an invoice can have from introduction to passage. The legislature could hold special sessions for up to 12 days over a 30-day calendar period. But her work will be limited to Ivey’s phone call. It takes a two-thirds majority of the legislature to raise items outside of the governor’s agenda.

Contact Brian Lyman, the Montgomery Advertiser reporter at 334-240-0185 or blyman@gannett.com.

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Henry Cavill Shared His Best Advice on Training, Fitness and His Nutrition

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Although Henry Cavill played Superman in Batman V Superman: Dawn Of Justice over five years ago, he remains in superhero form all year round. His role as monster hunter Geralt in Netflix’s new Witcher franchise has resulted in the 38-year-old continuing to build strength and fitness with the appropriate combat stamina.

Working with Hollywood mastermind Dave Rienzi, usually associated with Dwayne ‘The Rock’ Johnson’s feisty training regimen, has made Cavill a formidable force in the weight room. In a recent Q&A interview with Bodybuilding.com, Cavill shared a few exercise philosophies that have led him to push the limits in the gym and on set.

“I went through ups and downs in my physicality, depending on how hard my job was, how much physical work I put into it and that afterwards I have time off and did not have access to the same facilities for training,” says Cavill in an interview when asked how his fitness priorities have shifted, “One of the big things now is that I invest to make sure these facilities are always available to me.”

If that sounds familiar, it’s the same approach Johnson took to building his home fitness mecca, the Iron Paradise. For Cavill, the ideal home fitness studio would be a “maximum” structure, “a large room with all the necessary equipment”. And, as he admits in the interview, he is “now better in everything. It was 10 years ago” [since Man of Steel]So I think I’m more experienced now and have more experienced muscles. “

How tough is Cavill in these workouts and should you be doing the same? “It depends on what I want to achieve,” he explains. “And what level my body is at and how much time I have. The deeper I get into a job – if it’s a tough, time-consuming, and stressful job – I’ll ask my trainer to program things differently. I would work out four times a week instead of six and a really simple arm and shoulder workout on the fourth day … I don’t crawl out of the gym thinking, ‘I need a nap right now’ “.

When asked for his advice to the younger self – and we assume anyone else who seeks Cavill to be his Taurus in training – “find someone who knows what he is talking about and listen to him.” And cook well, ”he laughs. “It’s not supposed to be easy, it’s supposed to be tough, so prepare yourself mentally for an hour or two of hard work.”

The hard work is also reflected in Cavill’s diet. Speaking to GQ, he starts with “one and a half scoops of 100% grass-fed whey protein with a cup of oats and a few berries and mixes that … The other part is an omelette with some ham” in there, and I think it’s about six Ounces of beef tenderloin. I eat two about three hours later, that’s chicken and white rice with a side of curry sauce, because I like the taste. “

“Meal three is another three hours later and will be the same but with brown rice. Then meal four will be, I think 120 grams of beef with sweet potatoes. I like sweet potato fries because I’m not that big a fan of sweet potatoes … then it’s the pre-bed [protein] Shake. Ideally three hours later, but if time is of the essence and I have to go to bed, it’s okay to have it an hour and a half later. ”


Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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