Jean-Claude Van Damme -- Here's How to Get Ripped ... Like Me!

He's 54-years-old ... but Jean-Claude Van Damme is still in RIDICULOUS shape -- and now, he's telling TMZ Sports the RIGHT WAY to get shredded in the gym.

JCVD was leaving Gold's Gym in L.A. when he gave his best tips on how to get a body like his -- right down to the number of reps you should be doing on a specific exercise.

There's more ... Van Damme also sounds off on weed, diet and the importance of form.

Plus, he busts out one of his trademark kicks.