AB-session. Secrets to a Six-Pack

[elitedefense72]

5:05 the personal trainer behind him in all black having the guy in blue do worthless leg swings and stuff doesn't dare take off his shirt around Rob baby!! haha

[1elastik]

haha,if you're a lifetime natural,i'm obama's brother....and i'm white

[CCRfan22]

@1elastik What makes you think he's not natural? Watch his workout videos but also watch his nutrition videos. The man doesn't put a single thing in his body that is not good for him. Everything he does is to better his health and his physique. He does this for a living and he's pretty damn good at it. Not everyone needs steroids to get a good body.

[breakdancer100]

I was gay for 10 mins

[joshgaus]

Hey Rob, I was wondering what is the best type of cardio and the best time and conditions in which to do it in. I am fourteen and i already have pretty chiseled abs, but i am quite a perfectionist so i would like to work my physique up to your level( which is hard..but possible). It is hard for someone my age to change their diet much, so i need a form of cardio that will compensate for that. I hope you or someone else here can help me. Thanks for all of your videos, they have been a big help.

[cocko999]

whats that idiot doing behind you at 2.05

[bigvai1993]

he has the perfect body, not too big, just extremely cut and lean

[khaled8567]

secrets to get the six pack abs???

no secrets to get abs its very simple sane 1 2 3

eat a bit less train a bit more drink a lot of water

abs are free.......................

[sebaswildboy]

@khaled8567 true

[TrippleLee]

This guys body looks crazy. Seriously.. who stays at like 6% body fat year round. Props man... must eat ridiculously well.

[cbo1003]

@TrippleLee i got 4.5% and eat whatever i want :) 10months ago i had 5.3% and still ate what i wanted, Candy burgers everyting ;)

[PlayaAlbi]

@cbo1003 4,5? ure closer to death then fat people when u keep dat nearly over a year

[jimbo2561]

i wish the fitness industry was more honest. this fucker is roiding

[Ripped4lyfe]

@jimbo2561 do some research man. this guy isn't on roids.

[NCXify]

your only muscle that is lacking is your sternocleidomastoid.. other than that you have a sick body man

[joshgaus]

What are the strips of muscle that seem to connect the rectus abdominus to the lats. Can anybody tel me?

[Livelifting]

@joshgaus obliques.

[300073605]

@joshgaus obliques

[atfrock]

he looks like goku supermode stage one

[cageybee777]

best abs, no visceral fat, very healthy and great looking

[notanfningain]

er ....

[alabbadi]

Hi Rob great excercises, i have started doing these for two weeks now, once a week takes about an hour.

i really feel my abs have worked especially the next two to three days they are all aching.

i have a question with regards to the order to do them in because i have found some are harder than the others. so does it matter what order or is it just as effective in any order

[dodorantes]

Hey guys, ummm do you guys know if 15 of abs is okay would it create dat six pack, i do a good amount of cardio.

[Elseba0287]

Thumbs up if u hate when people ask for thumbs up

[mattelito14]

@Elseba0287 facepalm?

[mikebeezy13]

@Elseba0287 ur asking for one right there..

[natel40]

Awesome

[shyness221]

Oh hey! Have you heard the talk about - fast abs magic (google it)? Ive heard some extraordinary things about it and my brother in law got hot Six pack abs and lost tons of fat with it.

[TheGhostOperative]

@shyness221 the "abs" ur brother in law has, are made in china.

[MIGHTYANGEL100]

Very good advises. I meant he really give good advises. This guy rocks !!

[elblesko]

Im so mirin

[Rotatez]

abs are like any other muscle group 8-12 reps for max growth

[krystlechampagne]

Good video but girls dont over do that six pack keep it sexy :)

[avereso]

CAN SOMEONE SAY ME WHAT IS THE SONG AT 7:38 ???

[4Dimanche]

Question, Im pretty muscled, but you see my sternum real good, does this go away automaticly if I train my chest more or not ? Please answere.

[j0rb3n]

@4Dimanche youre too skinny dumbass

[4Dimanche]

@j0rb3n Your funny.

[11033066099]

so you do ab workouts AFTR the cardio? or before?

[dotanpaz100]

do you take any extra supplements like protein shakes? are they safe to use and absorbed? would you recommend to use them?

[dodorantes]

Hey Rob... you have an amazing physique and great great abs.

how often do you work on your abs, and how much time do you spend on working abs. i a big fan of yours, itll be nice if you reply, thanks.

[SIurm]

@dodorantes i believe in a different vid he says he works his abs every morning

[RussianFingers1]

This guy dosen't shut up. He even had to make cut scenes of himself talking. Just do the exercises ass eyes.

[ChoiSeungHyunx3]

@RussianFingers1 Fuck off then Dude.

[pollitogranjero]

Hey Rob, i just saw your video, and it's really long, a lot of exercises... that means i should dedicate one whole day to my abs just like i dedicate it to my other muscles?

[finnrowan]

@pollitogranjero No, these are the excercises he does, he ussually takes 3-4 and does them in a circuit with his cardio in the morning, and that everyday. subscribe to his site, really informative and he shares EVERYTHING...

[DjamSounds]

whats the song at 2.04

[chris9hockey]

@DjamSounds Fabolous - My Time ft. Jeremih

[Hpbaxxter456]

still nothing compared to ZYZZ (R.I.P.)

[balou55ful]

great six pack

[BodybuilderBeginner]

british accent, the body of a greek god, and hes rich or his is Riches... if that isnt a pussy magnet idk what is

[itsRyanLiew]

so dam cut! i wish i had his body =(

[chinesehole]

@itsRyanLiew lots of work and dedication :P

[harrowrudeboy]

he even has vascularity along the serratus anterior, unbelievable physique

[DFK01091914]

@harrowrudeboy usually only see that on boxers

[emericaordie15]

ripped as fuckk

[enzocerteza]

I'm really jealous at his future son, he would have the perfect genes, perfect diet plan and free supplements plus the cool accent! This man is a solid proof that humans are not equal!! :((

[Althugz]

@enzocerteza You're right - because 99.9% of humans won't dedicate themselves like this..nothing to do with genetics.

[vinhando]

lol he dont even got a good looking body... i got better abs than him.. so standard hes six pack

[kinein]

@vinhando do some videos then.

[laurenssius]

@vinhando trollololol

[felino850]

@vinhando i bet you do lol

[RoryMacLeodFitness]

@vinhando Lol, ok. That's he gets paid thousands of pounds for looking the way he does and you don't?

[javier33ification]

thank you for the video!it really helps me alot,respect from philippines

[bigdaddy71355]

dude, ur a great teacher and u can't argue with ur a-fcuking-mazin results.

[sorryass9988]

Beast!!!!!!!!

[iziboyify]

great job tx

[cozmo931]

hey rob,

How often would you perform the circuit per week?

[Thedyrby12]

One of the most beautiful body's I ever seen!!!

[DesiBoy35]

i wish i was related to u

[Zjaffa]

Is he gay?



[MyRobinho]

@Zjaffa no hater

[avio07]

How do you style your hair like that?

[William1st]

Seems quite down to earth without too big an ego which is refreshing to see.

[LasTCursE69]

damn i wish i had a gym like that here

[kiwiterran1]

thank you , i am gone try those exercise in my gym =)

[lordOFbrooklyn]

dudes got some killer tan lines on his face!

[bigtrimz]

1 person is a hater!!!

[elinfiernoentusojos]

my name is "wob bitches"

[kilawaz786]

hey whats the song at 7.45

[cayaoss]

Guy in the blue shirt xD Yeah good job lol. Dynamic Stretching before workout for the win!

[nicholaspham1983]

the best abs work out ever ! thanks Rob

[marcroops]

Amazing physique and exercises Rob...I am going to showcase you on my FunkMMA website and FunkRoberts Fitness sites thanks

Funk Roberts

[pedrosieiro]

Incredible body. Really a true champion.

[GetSixPackAbsFree]

Thumbs up who thinks belly fat is annoying as hell!!!

[shoot18]

how many sets and reps do you do on each excersise?

[laurenssius]

@shoot18 visit robrichesdotcom.

It all depends on your level.

[Thedabman]

Im a guy, but i seriously admire that body !

[royce8249]

@Thedabman kinda gay!!

[neneyupi]

@Thedabman qayy

[finnrowan]

holy shit watch his obliques at 3:05 when he "brings his hip up". Mine are definitely visible but damn his are sick! awesome work Rob

[semprenerrazuri]

@RJRICHES thank you so much for the reply Rob! 2 questions i have and that will be all. For building mass, besides diet how many repetitions should i do ? 8-12 and 3 exercises per group? I'm an ectomorph and i really have troubles gaininig weight and especially that my chest and forearms grow super slow comparing to arms and back!

[MrMuscleman001]

@semprenerrazuri that sounds quite good but diet is KEY if you want to gain bulk especially as you are an ectomorph.

[semprenerrazuri]

@MrMuscleman001 yay thank you very much ^^. So basically if by doing 8 reps im gna grow shud i keep doing that? Or cause i read ectomorphs need to do exercises with heavy weights and low reps, ex: 2-5 reps? And another problem, is that i accumalted alot in the lower abdominal area, even tho i dont eat junk food, or drink or eat fried stuff. I only eat,oat meal with milk,omelt made with eegg whites,rice,chicken,turkey,and fish... so i dont really understand why i put fatt and just a little muscl

[semprenerrazuri]

rob what exercise can i do to enlarge my rib cage?

[MrMuscleman001]

@semprenerrazuri its a myth that u can enlarge your ribcage!

[semprenerrazuri]

@MrMuscleman001 really? so shud i stop doing the exercise?

[rdaxx]

drug free ? lol

[TheWorkoutFanatic]

nice kicking exercise in background 4:28 - 4:43

[kalonjikalonji]

@TheWorkoutFanatic it continues all the way to 58 hahahah.

[TheWorkoutFanatic]

@kalonjikalonji i had to watch the video again. you're right, up until 58 sec. hahaha

[ronjrandall]

The side oblique stability ball exercise, wow! That is now part of my oblique routine.

[mrbananarepublican]

But how does his hair stay so perfect?

[westwood187]

the gut looks roided sorry!!!!

[satiata12]

@westwood187 That's a compliment to him.

[MuscleBottom]

his name is "Wob Wiches" ???

[kramnik666]

@MuscleBottom

Rob* not Wob :D

[peterwhite3]

@MuscleBottom No its Rob Bitches :-) haha rob them good!

[greasemonkey448]

@MuscleBottom no, his name is bang bitches :)

[proevofan09]

the bect abs video i have seenm on you tube great info

[z0ltanz0ltan]

@proevofan09 Try searching for 'Greg Plitt'. Looks more natural as well.

[Kannacke]

what is the song called starting about 7:40?

[jazzytey]

@Kannacke The original track is "Marshall Jefferson - Move Your Body," but what's actually playing at 7:40 might be a different mix.

[JBSERMED]

@Hejiroh:

Song name:

Everything Everyday Everywhere Instrumental

[vandamme209]

thanks rob that was some good info

[pisoff44]

ROB how long has you been trying?

[Hejiroh]

Hey everybody ;) great workout !

- but I was wondering if somebody knew whats the name of the first song he is training too , it starts 0.38 .

Please help me ..

[Shamash9]

So do you carefully tend to your hair before going to the gym yourself, or do you have a chick do it for you?

[amanbhalla999]

he must be the boys that i have ever seent hat has a great body man great?

[Merinox]

nice as always Rob!

this is my year :D I'll have that abs

thx very motivating!!

[HardcoreBaller17]

when you were doing the leg raises with the pull up bar, how do you stop yourself from swinging? i tried doing that, i couldnt stop swinging. what am i doing wrong?

any other exercises for the lower abs?

[Kannacke]

lift your hips up while doing crunches as he shows in the video and the exercise at 2:47

[ako541]

its all about stablisers in the lats and shoulders, try using a hammer grip if your gym has on i've found i was swinging less with that , also imagine your leaning back on a roman chair pad

[kalkunkage1]

im sure he get alot of pussy :)

[nravn]

@kalkunkage1 rob riches haha 

[wakakakaish]

@kalkunkage1 no shit, i cant imagine how does the pussy is going to look like after he used them! Probably

Wreck like shit!

[enohack]

@kalkunkage1  Or many Justin Bieber's :P

[trinishipp]

the best ab workout ive ever seen

way better than ab ripper x from p90x

from now on imma do this workout instead of ab ripper x

[msds9090]

how many repetitions for exercise if I have a good physical?

[jamesb1817]

if anyone can tell me what song is playing in the background of this video at 5 minutes 12 secs i will think u r a hero!

[vipsamsam]

Man I think TO look Like that is a Full time JOb.........

[Wal4Ker]

nice nice :)

[rabloveshistits]

OK if I just drop my abs off, you work them out and i'll pick them up later?

[MatsudaShun]

Hahaha! Nice 1. "No pain no gain"?

Like ur statement though. XD

[NrgPrincess]

God Dam, this has got me pumped to get my abs back for sure. Thanks Christopher :)

[Theo0w13]

nice video. This video has more views then his latest blogs, because of the title "ab,six-pack" pffffff. The blogs are more interesting. Looking forward for the next one.

[lmAdOdO]

Great video! Just wondering, what's your bodyfat percentage like in this video?

[gunice]

Im not 100% sure, but it looks something like 5 to 7%.. Hope he answers ur question :)

[cruelantimatter]

brilliant vid, does anyone know the tune

[sufishah007]

Everything Everwhere Everyday

[cruelantimatter]

brilliant vid, seems a bit lame. but does anyone know the tune he uses

[audi1355]

Rob,

you are looking awesome,surely theres only one winner and thats you man!!

[MikeyVegas7]

Awesome video Rob, great information and the presentation was fantastic!

[ishtiaquemas]

Been lookin forward to this video for a long time.. so glad its here and awesome tips! THANKS!

[007ObiWan]

Nice tips to try to get abs as sick as yours.

[STORYOFSHIRTLESS]

this is the best one yet! Well shot, in glorious widescreen, with Rob in near contest shape - and shirtless throughout! Fantastic !!

[Natoyle93]

Good stuff i'll try this today

[cstiphler]

This is amazing man! I'm glad to see this!!!!