PUNISHING BICEPS - TOP FITNESS MODEL ROB RICHES

[highentropy2468]

Surfing the rack, what is that? Like some kind of innuendo for posh wank?

[RAMSEY1987]

great effort mate

[Romanticcos]

watch the best penis exercise here 1:45

[XFreezX]

2:45 he farts :DD



[Romanticcos]

@XFreezX yea i heard it too, FAAARRRRT

[santicarvajal]

wbcfqjwhbvhdkbvowncoa AHHHHHHHH!!!! i can see his nipple

[Faux499]

"surfing the rack"... you mean a drop set

[breakdanceup]

dude, I've been lifting weight since a couple of years, not as much as you, (him on the video ¬¬).

well I have one thing to ask, I noticed that striations appeared in my arm the shoulder-armpit-bicep zone so I had stopped my training, any advice that you can share with me on how to avoid them : /

I just want to keep on the training, but I'm not sure if at that price :S

[bawbag2112]

@breakdanceup why wouldn't you want striations? those are the groves in solid ripped muscle, are you meaning strech marks? if so then there is basically no way to avoid them, if you are training seriously you are going to get stretch marks

[iamspid3rman]

This dude's a fitness model?

[iisFRESHness]

@BlondHulk There called 'Cheat curls' its where you bring it up with your body then slowly come back down.

[motley0crue12]

"when i start to lose form..." what you mean like bending your back which you did with every single curl? Lol.

[AloexTheGuy]

dont use back when curling....thats bad

[hash1212121212]

@AloexTheGuy

no its not.

[00101011011011]

i wonder if he ever took steroids

[as04qg]

do you get any stretch marks at all from heavy work outs?

I got stretch marks on my arms trying to do the same shit.They blend in my skin a bit so thats hy I'm wondering if its just the camera that doesn't show it or do most fitness models get some stretch marks too?

[TheFreshbum]

nice body man (no homo)

[stackindatpapa]

@transtasmannetball I belive he does heay first because he has the most energy in the begining because if you do lighter and then heavier your heavy lift wont be as good but you can do either i prefer to warm up first

[DUCKFODGERS]

this is stupid

[Morradi1200]

Did he crap himself at 2:45?

[ASA19X]

why don't you have nay rest periods between them??

[punkerguy905]

is it just me or does Rob rip a dirty one at 2:46 LOL

[31jbet]

@punkerguy905

lmfao he forgot to mention working out the buttox

[MrJnapper]

@punkerguy905 he soiled himself

[bodybuilder20001]

hes massive



[Doodleedeedoodleedoo]

So 1. normal curls 2. hammer curls 3. hammer twist curls 4. cross hammer curls 5. palms forward curls. Allright let me give this a shot, the funeral is tomorrow :D

[defhawk2010]

Ive sorta done this before, like when I cant lift anymore I'll go lower... does anyone know if you can do this with other workouts? and does anyone know if surfing the rack works well when trying to build strength?

[kcasper32]

@defhawk2010 you can do it with all workouts..they are called drop sets.. very good for building muscle endurance. As for building strength, it is best to just lift heavy. It goes hand in hand. Try to do your drop set for the first set of 3-4 of your workout, then just lift as heavy as possible the rest of the existing sets. The difference between 'surfing the rack" and drop sets are the multiple times you drop weight. For drop sets you want to drop weight 3-5 times.

[MadxalieN]

that was the whole workout ?

[06goldman06]

whats the torch for?

[11Slowmotion11]

3:08 super-sayajin :D

[Uir88]

nice gym

[beast36001]

@TheRynoxer not really, even with devoid of bodyfat, muscle age determines that as well, just a intensity routine no bigdeal, ivolves more neural recruitment, basically a plateau buster, IDK this guy makes a big deal of dropsets, ,

[Starscream2315]

What's that blue light for on his shirt??

[ta3263]

hey ROB please tell me the best peak workout....

[leniency22]

thanks to steroids.You will have an ugly face soon :)

[Hybrid985]

Super Saiyan haha

[nospeacial]

this is my fav bicep set grouping, separates us hypertrophiest from the strength and con guys. Those guys have no idea what a proper pump feels like until you challenge them to some hard core drop sets. :)

[Eszbi]

gj



[datsnotsexy]

Title is wrong! It should say traps and shoulder workout instead lol. Come on start with a heavy weight you can manage with at least 6 reps and the last rep could be a cheat rep but not every single rep. You're in excellent shape though, keep up what you're doing but focus on quality not quantity :)

[0507205004]

1:15 "as soon i break form" ... yeah like u even did it right..

[buddylovebln]

ugly roid face

[laurenssius]

@racecar142 It depends on wich weight your start on I guess. He started with 90 pounds (30kilo).

[raern24]

@laurenssius bit more like 40kg :)

[laurenssius]

@raern24 No. 30kg.

He said he picked up 10kilo and that was 1/3 of the weight he started on.

[raern24]

@laurenssius lol you said 90lbs (30kgs) and i said no its a bit more like 40kg as in 90lbs = 40kg

[z1zzle0zeze]

1:49

guy hanging weights from his sack

[easterndragon9x]

@z1zzle0zeze lol, maybe he was working out for his dick xD

[WlSEGUY]

atrocious curl formation

[cookiefarrell]

Going from heaviest to lightest is something called drop sets. It's specifically for hypertrophy, whereas going from lightest to heaviest is aiming more for strength.

[jacob101617]

BEAST

[transtasmannetball]

why does he go from heaviest to lightest instead of lightest to heaviest which is typical when doing weight training?

[STORYOFSHIRTLESS]

@transtasmannetball it seems to work, anyway, judging by the size of his biceps. It's about exhaustion.

[ghassanjdeed]

@STORYOFSHIRTLESS its called a drop set it is one of the many techniques used in bodybuilding. If you do it correctly, you can exhaust the muscle well enough, and create a very beneficial training effect, that also allows you to pump the muscle, and it even helps in 'cutting'.

[TheRogueMonk]

@STORYOFSHIRTLESS this is great .. just gie yourself a whole week of rest unless your onst eroids.. steroids... you will get results here..

but you should really try to do lighter first so you can have great form all the way

thumbs up.. this is HIT.

[RussX5Z]

@STORYOFSHIRTLESS Rob has a good physique and gets great results due to his years of dedicated training, clean diet, life style, and genetics. Which is why he can easily get great results. I believe.

[Uzzi56]

@transtasmannetball dunno why but i've seen this before at fitness models scot herman does it this way too.

[superrubiksman]

@transtasmannetball no typicaly people go down its just the easiest thing to do

[imsothemanXD]

@transtasmannetball higher weight, more tension and more fiber fatigue... as you go down.. lighter weights feel ehavier fatiguing more and more muscle.. however while enabling you to achieve more reps because of less stress to nervous system... its called surfing, guantlets, giant sets, pyramids up, whatever... its just mega fatigue.

[transtasmannetball]

@imsothemanXD so is this better for getting bigger muscles or to cut up?

[maadd100]

@transtasmannetball Starting with lightest would be 10x harder, you wouldnt be able to go to the highest weight you could do, see how much he struggled with the smallest weights after 50+ reps? even if he started with lighter weights and gradually increased he would have been able to do about max 2 reps with the heaviest

[YOPLAYA]

@transtasmannetball its called a drop set.

[WiredEvolution]

@transtasmannetball It's called drop sets. It's a good routine to employ in your workout schedule. In particular it can work well for DB bench press. This guy actually employs terrible form, particularly with the heavy weight. It allows you to combine volume with high intensity weight.

[beast36001]

@WiredEvolution please dont use it on DB press!! LOL

if your spotter not worth a damn, wellll, honestly as u know delts and tris fail quickly, so chest actually wont be recruited as much, pushups after DB press way better, yea i tried drop sets with presses, so i know

[Xxx1DXxx]

@transtasmannetball Try it one time it really works great (always in the last exercise when your about to go home and eat food rich on protein). If you have done it right at the end your wont be able to lift ridiculous 5 kg more than 6 times (repetitions).

[The111Abraham]

@transtasmannetball well there is nothing typical about this man's size, so its working

[raiidenx]

@transtasmannetball you call that dropset , used to stress even the last muscle fiber . just try it yourself and you will start to cry on the light weights not the big ones ^^

[BoxingBadBoy77]

@transtasmannetball progressive overload

[wilsonmilhorini]

@transtasmannetball It's called drop set.

[niclasc1]

@transtasmannetball there is no right or wrong on rep range or strategy. you can call it reverse pyramid training when you decrease the weight and pyramid training if you increase each set

[warkittens84]

@transtasmannetball that kind of weight training is called drop set . the most common reason you go heavy to light is you want to be tired when you get to the lightest wieght . cuz if your to tired to lift the heavier wieght it defeats the purpose of trying to get stronger.

[jkovert]

@transtasmannetball It's kind of like pyramiding, I guess.

[comain]

@transtasmannetball

He is exhausting his muscles with the maximum he can lift. Once they are tired on that he moves down one and does the same. His muscles are already warmed up from the session he has done so he doesnt need to start light. Its about maximum loading on the muscle. It works well.

[hMoguh]

@transtasmannetball its called a dropset, never heard of it?

[tfarcer]

@transtasmannetball Isn't it called '' drop set '' ?

[ChillsidePro]

@tfarcer no its actually called supersets, or burnouts, just kills your muscles.. in a good way :)

[TheRogueMonk]

@transtasmannetball he doesnt do it good form .. i dont advice people to do that.. but goign heavy to light benefits your form.. because your stronger at first

[Brechnar100]

@transtasmannetball Its called a break down set. Heaviest set, as many reps, lower weight, rep it out, rinse repeat.

[31jbet]

@transtasmannetball

your workouts are in reverse pal, start heavy

[Irishmodel78]

@transtasmannetball If your starting with less reps with heavy weights and MORE reps with less weight, this is effective. It's like another version or opposite if you will of 21's

[lieutnantEfz]

@transtasmannetball hes doing dropsets . he warms up first ofcourse and hits the heavy weights first and then lowers.. this is for really get the muscles worn out for a great pump

[harrowrudeboy]

@transtasmannetball you use more muscle fibre going heavy to light. you are normally too exhausted to keep pushing increasingly heavier weights. try it one way one day and then the other another day

[wagner03mustang]

@transtasmannetball I know its been 7 months since you posted this question but i didnt see that anyone answered it. Its a workout that works you to failure. you work with the heaviest weight that you can do till you fail. Then only way to keep going is to drop the weight. By the end of the workout your having a hard time lifting 10lbs LOL its pretty fun but not something to do often in your routines.

[wagner03mustang]

@transtasmannetball shit man i bet your pissed for posting that question, I just realized after answering your question that like 20 other people said almost the same thing. Sorry

[Bodybuddha]

@transtasmannetball in soviet Russia heaviest is lightest !

[Hel0T]

@transtasmannetball starting from the haviest and leveling it down it still keeps on the top weight, coz u r tired from the haviest one already and when you to a bit of ligher one u still feel like ur on the haviest

[Vanosome]

@Hel0T heaviest not haviest

[abcasd1]

im gg do that in my next workout

[domh10]

3:58

i find it INCREDIBLE that this man couldn't lift his right arm any higher than that.

pausing it and looking at rob's muscles and veins,

its the definition of hard work

[karl300zx]

how much do you weight mate also whats your day to day eating and training, do you do weights all the time or do you just do HIIT training to stay lean all the time, sorry for the massive Q's lol

[callami]

pura eroina

[warlock1924]

hey rob

i like the way these videos are done with the added audio, so that you do your explanations while still training and showing the muscles working.

[hexstaticleon]

looking good Rob :-)

[gonzastian]

WHAT IS THAT YOU HAVE IN THE T-SHIRT?

[laurenssius]

@gonzastian microphone

[fshfrghedht64]

this video just inspired me

[sdarms111]

Great arms man!

[lostboysp]

amazing EVERTHING

[ronnie411]

Rob Riches in a word is, AMAZING!!! He is a smart, strong, unbelievably fit, personable, handsome young man!!! Truly unique!!

[HughLincoln]

spectacularly beautiful muscle

[buffedmtl]

sweet