WBFF Pro - Rob Riches. Video Blog. Video #14: Chest & Triceps @ Gold's Gym, Venice. Part 1 of 2

[MOBBDEEPQUEENSBRIDGE]

rob riches gets bitches

[TheBobNolanShow]

camera women is SEXY

[MastahMich]

I expect more than 100kg at the bench if you look at his body. But form and results > weight!

[sdfefde]

@MastahMich results can suck dick performance is where it is all at , and hes ridiculously weak

[MistaAznMan]

@sdfefde Actually if you watch his older video's he mention he was able to bench 305 lbs. The reason why he's struggling with the lighter weights is because of his big nutrition cut which made him lose energy.

[sdfefde]

@MistaAznMan yeah cuz 305 is heaps for his experience

[sdfefde]

@MistaAznMan he can barely bench 305 at his size man..

[jordon666]

man you have the best form i have ever seen, can you do a vid on form for bench press.?

[SoxStar89]

Amazing Physique .. If This Guy Ever Done Gear .. He Would Blow Away The Pro BodyBuilders ... Easy .... ( White Kevin Levrone )

[joshgaus]

Rob is my idol. My entire workout plan is based on his videos. I have gotten as far as I am because of what I've learned from him. I hope to compete WBFF when I get older ( I'm only 14). Thanks, Rob, for all you've taught me. Good luck in future competitions. Keep pumping iron!

[digitalgam3r]

what diet did you take? give me some diet tips please <'3

[10aspiref]

Why is everyone questioning his accent? He's English, you know as in from England, you know as in where the english language comes from, hence the name. If anyone talks weird it's those not from England.

[ZenMaster93]

3 years but your body was even back then

[cr7davidd]

nonono,all wrong,You do not have to raise your hip!!

[Deamzor7]

Chest looks great ! Nice genetics you got there rob !

[Econ1260MetZRoberto]

@Deamzor7 Im mirin hard

[terranceleebaker]

i never did like brittish accents, but the guy is decent well proportioned

[terranceleebaker]

this guy has amazing shoulders, he is very much cut, he needs a little bit more weight on



[THERAUNCHIE]

i got a pump just by watching this vid

[wernquist]

@THERAUNCHIE

Are you a girl or what?

[rookiepianist]

@THERAUNCHIE what kind of pump? :S lol

[THERAUNCHIE]

@rookiepianist haha phuck i forgot "NO HOMO"

[imherelol]

why he talks like that lol where he from ?

[phatlip2]

@imherelol Like what? He's from the UK.

[imherelol]

@phatlip2 u know what i mean he cut some letters he dosnt say the whole world like Canadians idunno how else i can explain you to get it lol

[southsky]

im holding a little bit of water and he looks like that, imagine what he looks like when his not holding that water !, scary !

[Joao90Lam20]

.. have you ever diet? his carbs are low, now he feels like shit, so he doenst have too much strength

[Joao90Lam20]

.. have you ever diet? his carbs are low, now he feels like shit, so he doenst have too much strength

[Joao90Lam20]

.. have you ever diet? his carbs are low, now he feels like shit

[leviterande]

poor ROb got kicked the hell out of the Gym  and is now working outside the gym ghetto-homeless style

[MrGolf1888]

'we all know you're stronger when you haven't got your top on' - wtf

[pete6661]

superb body!

[theJollyDevil]

this guy's bigger then me but I penchpress much more then him..

[bradleygoulding10]

mind muscle connection is vital

[bradleygoulding10]

mind muscle connection is vital

[churde]

LMAO 2PLATE!!!

[angel11811]

its funny that both top comments afre from the same person

[churde]

fuahrk intereseting theories bout nutrtion ntraining etc... SUBBED. if you;re not natural you msut die. i assume you are

[angel11811]

cant believe how jealous i am when i see how ripped he is

[Bonaqua1337]

Is it usual that you feel more in ur tricep than in ur chest on benchpress and dumbellpress? cause I do... Am I doing something wrong?.. am I supposed to "squeeze" my fists together to activate the chest mucles more or wut? XD

[AlexAintLame]

@Bonaqua1337 You must just have weak triceps or bad form, lower the weight and concentrate on contracting your chest muscle, form > weight

[MastahMich]

@Bonaqua1337

Grip might me too close.

[liverpool541]

What's a good work out for the legs but will make you run faster

[TheMRamstaff]

@liverpool541 plyometrics + squats

[pppmatheos]

how old were you when you started working out?

[AshtonMontgomery]

hey rob what was your current diet at the time of this video?

[bradilus]

why no more than 12 or 15?? on incline

[jacob101617]

why do you stick your thumbs out on bench press?

[BowProAce]

@jacob101617 Gets easier on the wrists

[ESnoscopee]

is he on steriods or ever taking steriods ?

[RobTyler93]

@ESnoscopee no he's never taken them, 100% natural bodybuilder... such a legend!

[Twin84AirRaid]

@ESnoscopee

I am not sure but I don't think he is on steroids benching 225 for 6-8 reps...

[1984ProGamer]

@Twin84AirRaid thats pounds not kgs by the way so its about 80kgs which is durable at 6-8 reps

[Twin84AirRaid]

@TheMRamstaff I said I DON'T think he is on steroid doing 225 at 6-8 reps. Which was sarcastic for 'I really fucking hope the fitness champion doesn't require steroids to do a weight most high school kids can do'. Yeah I realize he is not a power lifter, but my point is if Rob was on roids he would be benching 3 plates a side for a warm up. Also, I know you can't perceive sarcasm on the internet either.

[TheMRamstaff]

@Twin84AirRaid did not read the dudes coment sorry 

[AshtonMontgomery]

@ESnoscopee no hes not, hes true lifting with nutrtion and protein\



[TallThompsonuk]

amazing physique, anoyying face

[lifeshort]

@TallThompsonuk *annoying

[blondiwithstyle]

To all you people talking about bodyfat, I've maintained a bodyfat around 10% without showing abs etc that good, haven't felt bad or something so I doubt any1 would feel bad by having 7% bodyfat.

[avatarcollides2day]

Nice physic

[avatarcollides2day]

Wow some skinny ass legs there just like mine!

[bambarby]

he lifts quite light for someone his size

[OnePunch89]

This guy has really got me motivated to cut up for the summer. I'm around 8-10% BF right now. He's probably what, 5-6?

[StreetRocaFella]

@OnePunch89 more like 7%-8% lol.

You'd feel like dying if you tried to maintain 5%-6%

[CODsaysFU]

@StreetRocaFella he could have 5-6%, according to the ACSM Guidelines, a male only needs 3-5% of body fat for sustaining life

[StreetRocaFella]

@CODsaysFU You would still feel like dying at sub 7%, plus it would be ridiculously hard to sustain. You'd be extremely dehydrated which would result in severe headaches and dizziness.

[bambarby]

@StreetRocaFella Ecto can definitely maintain at sub 7% with no problem.

[StreetRocaFella]

@bambarby -.- and again, YOU WOULD FEEL LIKE DYING SUB 7% BECAUSE YOU'D HAVE TO DEHYDRATE YOURSELF TO GET THAT LOW, WHICH MEANS DIZZY SPELLS, MIGRAINES, JOINT PAINS, DRYNESS, ETC.

Most bodybuilders diet to 5%-6%bf for shows, then IMMEDIATELY drink and eat something. They only do it for 2-3 hours, and you expect someone to maintain that?

[bambarby]

@StreetRocaFella Im pretty sure bodybuilders go down to 3-4% bf for competition.

[StreetRocaFella]

@bambarby Andreas Munzer (The most shredded BB ever) only went down to 4% bodyfat..

Most go down to 5%-6%.

[StreetRocaFella]

@CODsaysFU Not to mention he would be striated like mad, which he isn't (not saying he isn't striated, he's just not as striated as someone sub 7% would be).

[lordOFbrooklyn]

cheating a bit on those bench presses...gotta keep the lower body still

[johnplayersstandard]

It's amazing how defined this guy is!

[pupocas]

hey Rich , have u been genetically gifted with the brachiali definition or hard work helped u?

[Crillisshbitch]

I got a question ,i'ts soon summer and then i want to have as low bodyfat as possible , right now i increased my nutrition and gets more engergy to my body , but!

for how long am i going to diet ?

1 month or 2 ?

THanks for answers!¨

[pupocas]

@Crillisshbitch nobody can tell how long u need, depending on your BF u migh neet to keep balanced diet for a year or more. Having a six pack is not something u get in a month or two its more like a lifestyle

[AlexSali]

@Crillisshbitch

ive been having this "lifestyle" for about 3-4 months with diet, weight lifting 4-5 times a week, and cardio 4-5 times a week (45-60 mins running with empty stomach in the morning) and i can see great results!!! ( from 12-15% to 6-7%)

so the point is if you do it right you can see results in 2 months! =]

[Crillisshbitch]

@AlexSali OKey , thanx !

though i want muscles also , but yeah , i suppose hard training goes hand in hand with dieting and cardio :)

[wdmv]

@AlexSali really nice. i've been building muscle and also fat for the last year now. but i am sick of not seeing the structure and stuff. only being big is nothing. so i am on diet now also. low carb, less calories than i burn every day. but did you lose or build muscle? i've read all kinds of stuff. for me now i guess i maintain almost the same. muscle is same but pump is much bigger. what about your experience?

[AlexSali]

@wdmv so to get this straight.. i've been training for 4 years, a dont use any suplements cus i dont have that much money, im a student ^^ so i try to get the protein from meat and rice.. after 4 years ive become 80-82 kg ( from 65kgs ) with 6'0".. i saw a structure but i didnt have 6-pack... so i started cardio and eat smart... the result is that ive become 75-76 kg... in power im not weaker than before, im using a little bit lower weights but im doing 12 reps not 6-8..

[AlexSali]

@wdmv so the expercience is: my bodybuilder dudes who saw my transformation saying i got skinny.and i sould imidiately get back to 80kgs but with cardio 4-5 times a week i cant.. i eat more, more meat and rice, but i CANT get up weight, only forming my muscle. . but the pont is that i feel waaaaay better than before..

and the result is: some weeks ago i went swimming and girls couldnt stop staring my abs.. i felt something that ive never felt before.. and the summer hasnt started yet :P

[onlyeye1]

Amazing thanks for the post. Can anyone explain why it is when im doing bench bress i feel my shoulders start to burn and feel little stimulation in my chest. Subsequently my chest is my weakest area of development. Thanks in advance.

[laurenssius]

@onlyeye1 Nobody feels it's chest burn after benchpress, at least I don't. U feel u're shoulders because alot of stress is being put bon them. They are the smallest muscle group that u use when doing benchpress. Also try doing 5x5 with heavy weight instead of a 5x12 routine or something like that. Benchpress is a compound ex. so keep the reps low and the weight high.

[ChrisBrowndancer3018]

How does he get is bodyfat at that low level?

He hasn't any fat on his body, why?

And what I have to do get ripped and defined like him?

[laurenssius]

@ChrisBrowndancer3018 dieet and cardio

[lordOFbrooklyn]

@ChrisBrowndancer3018 stop eating garbage

[ChrisBrowndancer3018]

How does he get is bodyfat at that low level?

He hasn't any fat on his body, why?

[magsstaff]

This video makes me want to live in the gym

[REDRAGON12345]

Thats pretty sweet you can lift outside

[dw300]

Get a cameraman that knows about metering. =)

[Xinero100]

Legs out!!!!

[DayneTrain54]

Rob RIches-soooo inspirational. Visually and verbally...

[JAX209]

damn, you're ripped as hell !!

[VanMedia]

is he australian? i know he's listed as being from the UK, but he has an aussie accent.

[JurassikPerk]

@VanMedia I'm from Scotland and he has an English accent and to be more specific a London accent.

[AGSTARKS]

@JurassikPerk Southern accent actually, Londons accent is different

[JurassikPerk]

@AGSTARKS Awrite no worries I stand corrected, defo English anyway and not Australian like the dude said.

[yealikethat07]

Who's the hotttt girl taping the vid

[187cixot]

we all know your stronger with your top off.. this is very true.. LOL

[cunners1000]

bah hair, great body

[godwalker84]

I've got to say, bearing in mind his size I would have thought he would lift more weight. Clearly this shows the importance of correct form over massive weight.

[JoeyMorgan619]

@godwalker84 I don't think he cares how much he lifts. He is a fitness MODEL, not a power lifter.

[szabo060990]

Rob Your an inspuration mate. just ordered your 6 DVD box set from the active channel. Next year im competing in BNBF Novice, Northern category.. I am to win ovcourse ;). mate your a legend.. hope u smash WBFF this year. ONIT!

[Sneak9210]

Great vid! Does anyone know his height, weight, and BF percent?

[Mathewnor]

wondering what RRiches might say about what to do when you got visual symetric difference in your pec's(most common in upper pec's i think) where one pec muscle is alot bigger than the other, usually on the side with your strongest arm.

how do you fix "problems" like this ? think he knows some tips and would be cool hearing about it in your next film, as you are one of the most symetrical guy's out there Im sure you got some tips for your fans who would like to get symetric like you :)

[sedohrj87]

@Mathewnor Drop the barbell and start using dumbbells, really focus on the mind muscle connection on your weaker side. Besides that, over the years when muscles fill and develop more the asymmetry's will become less noticeable.

[06livefast]

hahahaha "still got a little bit of water weight" man seriously this is my goal and he's ridiculing himself like he's 400 pounds of mayonaise.

[sammyboiloveskris]

da camera woman is fit u can see her in the mirror at the end 

[semprenerrazuri]

how many sets do you do ?

[nuevoelementos]

my friend the body is great but is god in ur life im saying this cause sometime the body and things like that make us to forget god but men my goal is to be just like u i dont need more than that i hope someday i could be like you with GOD help thanks for this videos help me to motivate my self and look to be as great as u keep working GOD BLESS U.

[TheAnvilMan]

Nice video, motivates me alot.

[SUPERSTIG123]

love your vids man

[DILLPHIL6]

I have some questions, how much do you weight and how old are you?

great video man thumbs up. keep it up.

[ChrisBrowndancer3018]

How can I loose bodyfat? I need to loose some bodyfat for my hollidays. I've been working all the winter but I've still got bodyfat.. :S Please Help!

[06livefast]

@ChrisBrowndancer3018 circuit training.

[Sneak9210]

@ChrisBrowndancer3018

It's 80% diet and 20% exercise. I'm down to 9 percent Rob looks about 6-7ish in this vid. Taking in less calories then you burn is key. This with weight lifting, and a little cardio and you're golden.

[BassPlayer0815]

he is so right about the fact that you get stronger by losing BF

[laurenssius]

@BassPlayer0815 he didn't say that..

he wonderd if HE was stronger of weaker. losing bf mostly means you lost strenght.

[BassPlayer0815]

@laurenssius oh thanks :)

strange I got stronger when I lost bf

[laurenssius]

@BassPlayer0815 then u did a good cut. Most people (really 80%) lose alot of strenght.

[TheKungenKing]

@BassPlayer0815 say that to the strongest men in the world...

[BassPlayer0815]

@TheKungenKing Say what to him? Sorry didnt get it.

[Mynameis1912]

@BassPlayer0815 not really bro...losing BF doesnt mean that ur getting stronger but ur body is getting leaner. fat is important, and u need to take sufficient amount of fat daily. ur body carbo intake will be converted into fat either way and u will feel losing strength which i did experience b4.

[canuckman87]

@BassPlayer0815

You get stronger by growing your muscles, not losing BF.

[InstinctYOU]

@canuckman87 by stronger he means relative to your mass not that you will lift heavier weights. EG your strength to weight ratio increases

[canuckman87]

@InstinctYOU

Ahhh, probably true in that case.

[BassPlayer0815]

motivating, just motivating :)

[ChesterDoraemon]

this guy looks like he came out of a comic book. richie rich is struggling too much on light weight to be giving bad advice!

[knewok]

nice fore arms haha, truly intense

[sexcmuzza]

Great video man. You truly have a well developed chest.

Question: what brand is ur singlet? i want one

[LyzabethLopez]

Love the vid's:)

See you soon! (three weeks and counting)!

[hinchunit]

Great video, you look great bro. This whole time I thought it was a dude filming you, but you got a hot chick filming you.

Props for that ;)

GL with your following weeks leading up to the comp. :)