Rob Riches WBFF Fitness Model Contest Prep. 10 Weeks Out - Chest

[darkt3rr0r1]

i am doing body building since 2 years and my height is 5.5 inches... how can i increase my height?

[SpitShineThatBains]

Its been almost 2 months following you Rob and I started at 135, I'm ALREADY AT 155 MAN!! IM GOING FOR 170-175 and then maintain that. I'm turning 20 this year and im only 5'11. I just wanna thank you for posting everything you do. It really pushes me to try as hard as you do. I can't wait to see what I'm gonna be like a few months from now. THANKS ROB.

[TheJoeprz]

------> world's best friend forever <---WBFF hahaha lol

[iisFRESHness]

Are 'Drop sets' good for gaining muscle?

[ThatGuideMaker]

@iisFRESHness extremely, when it comes to the pump they guarantee it. i do a drop set at the start of my workout for that muscle (isolation workout) and that hurts more after that set than at the end of my whole workout.

[AAHH94]

i dont understand how people can do chest flys god it kills my rotator cuffs

[WOWthatsRADICALdude]

Press 5 for burb

[MrSwedishJesterhead]

Isnt it better to use lower wieght with good form then high weight and bad form?

[sujay093]

@MrSwedishJesterhead low weight with high reps, gives muscle mass. (Of course, enough weight to provide a good pump). High weight with low reps, build more muscle strength.

[MrSwedishJesterhead]

@sujay093 Yes I know this, but his form is off on alot of reps so I thought maybe he should lower the weight so he can do the exercise right instead of bad.

[VersatilyAudacious]

Hey Rob, how many reps do you do on all your work outs?

I just watched your ab workout but maybe I missed how many reps you did.

[dav1dwi1s0n]

can anyone tell me if i should suck in my stomach when i bench?

[Jordanremix21]

@dav1dwi1s0n contract your abs, but you don't have to suck it in

[dav1dwi1s0n]

@Jordanremix21 i appreciate it man, i'm just having the hardest time developing my pecs. my upper pecs are decent, but the lower ones suck

[Jordanremix21]

@dav1dwi1s0n flat bench press is actually not all that effective for pec development...try keeping it incline or decline for a bit and see how that turns out. Oh and mix it up every once in a while, slow reps and such. When it comes to growth, dumbbells can be your best friend.

[dav1dwi1s0n]

@Jordanremix21 thanks man! i really do appreciate it.

[scott1506]

@dav1dwi1s0n keep ure core tight in every exercise u do

[rerereremixxx]

i find that he speaks like everyone else is an idiot

[taylorlaforge0413]

i want to be you

[NafizC]

Rob, how long do you rest between sets when you are trying to build mass? And is the length of time any different when you move to another exercise?

Also, is there anywhere where we can find a detailed list of your workouts i.e. total reps and sets for each exercise?

Thanks for these vids

[jmcguire6783]

Brave soul! No spotter! If I was in there, I'd offer to spot you just when I see the weight!

[62890ballplaya]

left arm stronger than the right?

[joeyoldskool]

Rob.... Apect ratio needs sorting on this video, mate!

[ancientpho]

@sorryass9988 He also drives a range rover.

[reallywantmusic]

i like his honesty man...he really work it out when he's shooting his video...unlike some bozo's who lift 25lbs and show perfect form.....man ur my inspiration...cheers man....

[Mazo711]

Wonder what the tattoo says on his right wrist?

[major2292]

why do gyms always play the gayest songs on the planet, wheres the metal!? its a workout get some extreme music on the go! great vid btw

[sorryass9988]

why is he driving a corolla...i thought you would make more money doing what he does

[TheNippaz]

@sorryass9988 he also got a bmw



[sorryass9988]

@TheNippaz oh fsho...then its not so bad..looks like u can live comfortable

[fearfactz1]

@sorryass9988 why do you care so much what hes driving? He can drive whatever he wants. Its like saying to a rich guy '' hey , why are you wearing a white t-shirt and not a 5000$ dress shirt?''. Bottom line, this guy gives great tip and thats what counts. Have a nice day.

[sorryass9988]

@fearfactz1 i care cause i workout a lot and wanted to get in the industry...get an idea of what kind of money you can make doing this...clothing is diff then cars...evry1 wuld at least like a nice car..i wuld rock a t shirt even if i was rich...but def want a nice home and car

[leviterande]

man you aint doing incline press, you sit on it yes but you aint doin it, your chest is pararell with the ground

[leviterande]

whats the weight of the plates?

[mnoy91]

whats better powerad or the one your having? for simple carbs?

[TheReal911Gamer]

yeah rob your the man and your hella fucking strong anyone who says otherwise doesnt know what there talking about. keep going bro

[mnoy91]

hey rob :) i got told by my trainer bodybuilder he says chest twice a week, but ten people say once a week? im confussed, i do it monday and friday, and in the workout i do flat benchpress 3 sets 8 to 15 reps and then i go to incline benchpress 3 sets 8 to 13 reps and then i go to flys 3 sets 15 reps, is this good if i do this twice a week? or if i am ment to be doing chest twice a week on a fiday you reckon i can do strneht workout on my chest then not training for growth on a friday?

[mnoy91]

@mnoy91 strength* sorry for the spelling mistake

[themongoman]

@mnoy91 It depends on how hard u train man. U can go full out with 25 set once a week if u like or split it up and maybe go for 15 sets or less and not as heavy twice a week. It all depends on how your body answers to the training and how long time u need for recovery.

[mnoy91]

@themongoman oh thanks man, cause when i train in the gym i train realy hard, to failyer each and every single time i ush my self into growing new muscle tissue, but i do 9 total sets in one chest workout, twice a week, and im sore for about 3 days, is this good can i train twice a week for this?

[dxvolt]

thanks for so much useful info ;)

[SmartAceHole82]

Is the camera man a woman, what he/she doing down there? 2:15 ?

[adams2887]

Rob Riches is the fucking man!!!!

[NewYouCrew]

nice to see a true Natural Bodybuilder

[joemainwaring]

taylor swift is never on in my gym :(

[DJJACKO13]

As a 22 year old who has just finished university...does anybody know the best/most effective way to get into Personal Training???

[06livefast]

@DJJACKO13 Get certifified.

[mnoy91]

great video rob :) do you workout your chest twice a week? and everybody part once a week? cause i hear different things all the time, my trainer bodybuilder says chest twice a week, and everyother body part once a week, because legs takes a full week to recover because its big muscle group, and we walk on our legs all the time, and tricpes and biceps and shoulder we allways work on that when you do pushing movement and pulling movement, what should i do?

[laurenssius]

@mnoy91 back, chest and legs are large muscle groups and they need about 48-72 hours to recover. All the other parts (except for calfs&abs) need 48 hours. Abs only need 24-48 hours depending on what kind of training you give them. Same for calfs allthough you have alot more change of a injury if you train them to much.

[emichaelt817]

@laurenssius and shoulder is a big muscle group as well but we work them in all workout anyway so..not sure

[laurenssius]

@emichaelt817 Yeah your right. Anyway for a beginner I would recommend training everything just once a week.

[emichaelt817]

@laurenssius i actually do the complete opposite if you're a beginner you should gain mass first and for that i'll do full body workout on mon wed fri sun sat rest and some cardio with it....i doubt you'll be able to do a second excercise on the same muscle group if you train hard enough

[laurenssius]

@emichaelt817 A 3 day split would be the best imo. What you are saying is also fine for a beginner the frist month. What I would really like is that beginners just train the compound excersises like deadlift, ohp, squat, benchpress and pull ups. That way they gain mass and strenght and they can isolate more as time passes by. All IMO ofc. I respect your opinion. Sorry for my english it's 6 a.m here :(

[AshtonMontgomery]

hey rob, Im cutting right now too, (not a model ha ) but, had a question about energy levels, I usually take Amino Energy by ON or a low carb/calorie monster, do u think the monster is bad? or good idea? it desnt have aspratame. Thanks man! also unbelievalbly great videos!

[TheIncognitum]

damn nice gym

[B1aKWoLf]

he has same voice as bear gryls lmao

[DjGINabse]

@B1aKWoLf lol you's a fool! But that is true!

[paksallion]

im enjoying following your competition prep. good info bro

[jumpstyleftw]

Your my role model

[bernadettmatassa]

Great physique!

[NirvanoVai]

12:44 haters gonna hate.

[NirvanoVai]

10:01 that exercise requires a lot of skill

[BeasltyFry]

ROB!...wheres your Range Rover?????

[mcewenben]

@JayaHr26 the t-shirt brand is AllSaints, very popular in the england.

[JayaHr26]

Hey whats that grey t-shirt for a brand??!

[aovers]

truly appreciate these vids.

[06livefast]

what does waxy maize do??

[ryan12d]

what happened to his range rover?

[06livefast]

@ryan12d It's at home with his bentley.

[mcewenben]

i have that t shirt, dont make it look like that though.....

[JayaHr26]

@mcewenben hey whats that for a brand?

[bigbillbob88]

Thats a good saying "its not how much weight your moving, its how efficiant your working the muscle". Going to use this against the kids in the gym that are lifting completly wrong just because they can go heaveier :( grrrr

[sergio311]

Pawahaoose Jim !

[ZailBG]

Rob FTW

[06livefast]

he has sooooooo many cars haha

[bairdey84]

creep at 12:45, aha

[RokyBalboa7]

20kg

[henryflanker7]

are those 15kg plates or 20 kg plates when he is doing his 10 rep max??

[sirinalot]

@henryflanker7 20kg

[sergiusz1000]

no fake, real lifts ! good stuff.

[Dupont2508]

Great vid, but 04:45 = arching back like a power lifter.

[mikecaunca]

@Dupont2508 your supposed to arch your back. powerlifters arch them even more than that.

[Dupont2508]

@mikecaunca Thats true but Rob said his back flat on the bench and not arching like a powerlifter, Just saying...

[mikecaunca]

@Dupont2508 oh i see what your saying. but he also said he sticks his chest out which is hard to do without arching your back haha.

[bambarby]

@mikecaunca You stick your chest out by squeezing your shoulder blades together. Yeah your back will naturally arch a little bit. Just don't arch your back intentionally is what I think Rob is trying to say.

[laurenssius]

Freakin Alpha!!

[mannyvelo]

helluva gym. Wonder what it's like at 6pm on a weekday?

[ThaGenius101]

Next time use a spotter WOB. I'm a genius btw.

[8goong]

yep, england, back workout day, america , chest day! like a boss indeed

[nanitexz]

@JCFitness7 it's over 9000!!

[avatarcollides2day]

Wob Wiches is my hero

[brickpick]

another good vid thanks rob

[Majonaify]

Ive got a fast/high metabolism so I put weight on very very slowly, Like none of the food I consume goes to my arms, I work out but its embarrassing having these tiny arms. What can I do to fix this?

[06livefast]

@Majonaify Spike your carbs and train bi's with back, tri's with chest, and have a seperate day to train your shoulders. Maintain the same level protein, but just focus on eating quality complex carbs, the glycogen will blow up your arms! try it mate.

[Majonaify]

@06livefast Thanks for the fast reply :), What does spike your carbs mean? And what is an example of a quality complex carbohydrate? Thanks again :)

[06livefast]

@Majonaify When I say spike your carbs, I mean to eat better and more nutrient dense complex carbs, and eat alot! A great complex carb is any leafy green vegetable like spinach, hell even a peanut butter sandwich on whole grain bread is a complex carb! Eat these with grains, and eat simple sugars (fruit) with your protein sources! Promise your arms will inflate like hindenburg!

[Majonaify]

@06livefast Thank you very much :)

[06livefast]

@Majonaify (L)

[tculig]

02:18 - nut shot.

[nerijoozlt]

the last thing i wanna hear in gym is Kesha...

[maadd100]

@nerijoozlt hearing that bitch gets me pumped, i think thats their intention

[Mickel076]

@nerijoozlt justin bieber is worse tho

[ustfoldkk]

he's such a boss!

[yudistiraaditya]

Thanks Rob! I hope there will be a video about your new ab workout. Your latest ab workout videos really have helped me to get in the best shape of my abdominal. Keep going on, you made it back in 2009, i know you will make it again! :)

[castle101]

Kesha keeps you going.

[TurlesFTL]

12:41

you are beeing watched rob

[Johnp1212]

i wonder how many girls he gets

[BlackSabbathMark]

@Johnp1212 Too many i bet hahahaha

[Justmylukc]

@Johnp1212 he is a hottie

[oshankp]

wooohoo...thanks rob

[telomerase1978]

My favorite RR vids are when he's at Gold's Venice or Powerhouse. USA

[bambarby]

CHEST!!!! Finally FUUUUUU

[bairdey84]

yeaaa rob