Who Is Ryan Hughes?
Ryan Hughes is a bodybuilder, personal trainer, and fitness model who, despite being among the smallest students in his school, quickly developed an amazing physique.
He joined a gym when he was young and began using the weight room at the age of 15 after becoming dissatisfied with his thin physique.
He’s been able to establish a name for himself ever since, and in 2011, he became one of the first men to obtain an IFBB Pro Card in the men’s physique class.
Body Measurements Of Ryan Hughes
| Full Name: | Ryan Hughes |
| HEIGHT: | 6’1″ (185.5cm) |
| WEIGHT: | 205 – 215lbs (88.5 – 93.0kg) |
| NATIONALITY: | American |
| PROFESSION: | IFBB Pro Bodybuilder, Fitness Model, Sponsored Athlete |
| ERA: | 2000, 2010 |
Accomplishments
- Career Accomplishments
- Pro bodybuilder IFBB
- Individual Trainer
- Exercise Model
- Featured Athlete
- Competition Outcomes
2013
- Men’s Physique at the IFBB New York Pro: 16th place
- Men’s Physique IFBB Europa Show of Champions: ninth place
2012
- Men’s Physique at the IFBB New York Pro: seventh place
- Men’s Physique, IFBB Pro Grand Prix: ninth place
2011
- Men’s Physique Class B at the NPC Junior USA Championships: first place (Won Pro Card)
Biography
Short Career of Ryan Hughes
Ryan Hughes, who was born in Pennsylvania in 1987, spent his whole adolescence as one of the youngest children.
He developed a dislike for his appearance during high school, which had a detrimental effect on his self-confidence. I was quite frail, Ryan explains.
Also, I didn’t have much muscle. I used to dress in around six shirts to school hoping to appear bulkier. It was difficult.
Ryan decided to take matters into his own hands when he reached 15 and went to the gym to bulk up his thin physique.
Ryan initially lacked information about diet and exercise, which made it difficult for him to advance. It took some time, in Ryan’s words, to truly learn and comprehend how to exercise, eat, and grow.
Ryan was able to overcome his lack of prior gym experience as he developed a greater grasp of the muscle-building process over time, laying the groundwork for his fantastic body.
Ryan first only trained for appearances, but he soon recognized that he wanted to go a step further. He then decided that his next move would be to begin participating in the bodybuilding stage.
Competitive Profession
When Ryan was 19 years old, he participated in his first bodybuilding competition. He was immediately captivated the moment he stepped onto the platform.
I entered my first tournament, and as Ryan puts it, “I was hooked and truly developed a passion for health and fitness from then on out.”
At a later stage of his career, Ryan won the 2011 NPC Junior USA Championships. He made history by becoming one of the first men to receive a Pro Card in the men’s physique division this year at this competition.
He has since participated in many bodybuilding competitions. Like the 2012 IFBB Pro Grand Prix, where he placed ninth, and the 2012 IFBB New York Pro, where he placed seventh.
Rory Hughes’s accomplishments
Ryan has since established a lucrative career in the fitness industry.
He has built up a sizable internet following while developing into a highly regarded personal trainer and sponsored athlete over the years. He has additionally appeared on the covers of numerous fitness magazines.
Training
Combination Lifting
Ryan claims that his emphasis on heavy compound lifting has helped him make tremendous results in the gym.
“I believe that any regimen should include the bench press, squats, and deadlifts, which are all compound movements.
They will provide you with the best value for your money, so you should attempt to base your routines around them, especially if you’re just starting.
Various Training Techniques
Ryan likes to mix up his workouts in the gym, even though compound lifts are the mainstay of his routine. This consequently lessens the likelihood of him hitting a plateau. Ryan’s response to this was as follows:
“I use a combination of new age practices and several traditional bodybuilding methods in my training.
I’ve found that combining a lot of volume training with some rest-pause and high-intensity training has helped me achieve the best results.
Training Protocol
Ryan’s muscle-building workout split is as follows:
1st day: Chest
- 5 sets of 15, 12, 10, 8, and 6 reps for the bench press.
- Bench Press decline: 4 sets of 15, 12, 10, and 8 repetitions
- 4 sets of 12, 10, 8, and 8 reps for the inclined dumbbell press
- Flyes with a dumbbell: 4 sets of 12, 10, 10, and 8 reps
- Using a machine, perform four sets of 12, 10, 10, and 8 reps.
- 4 sets of 12 repetitions on the pec deck
2nd day: Arms
- 4 sets of 12, 10, 10, and 8 reps for EZ Bar Curls
- 4 sets of 15, 12, 10, and 10 reps for weighted dips
- 3 sets of 15, 12, and 10 repetitions for straight bar curls
- 3 sets of 12, 10, and 10 reps for the dumbbell overhead triceps press
- Preacher curls with one arm: 3 sets of 12, 10, and 10 reps.
- 3 sets of 12, 10, and 10 reps for the skull crushers
- Also, 3 sets of 10, 8, and 8 repetitions of alternating dumbbell curls
- 3 sets of 12, 10, and 10 reps for cable triceps pushdowns
Day 3: Return
- 5 sets of 15, 12, 10, 10, and 8 repetitions for the deadlift
- Dumbbell with one arm 4 sets of 12, 10, 10, 8 reps for rows.
- 4 sets of 12, 10, 10, and 8 reps for T-Bar Rows
- 4 sets of 12, 10, 10, and 8 repetitions for lat pulldowns
- Barbell 4 sets of 12, 10, 10, 10 reps for rows.
Thursday: Shoulders
- 4 sets of 12, 10, 10, and 8 reps for the dumbbell shoulder press
- Also, 4 sets of 12, 10, 10, and 8 repetitions on the barbell military press
- 4 sets of 15, 12, 10, and 10 reps for reverse flies
- 5 sets of 15, 12, 12, 10, and 10 repetitions for barbell shrugs
- 3 sets of 15, 12, and 10 repetitions of dumbbell shrugs
- 3 sets of 12, 10, and 8 repetitions for lateral raises
- 4 sets of 15, 12, 10, and 10 reps for front raises
Day 5: Legs
- Squats with a bar: 4 sets of 15, 12, 10, and 8 repetitions.
- 5 sets of 15, 12, 12, 10, 10 repetitions for leg extensions
- 4 sets of 15, 12, 12, and 10 repetitions on the leg press
- 4 sets of 15, 10, 10, and 8 repetitions for hack squats
- Hamstring curls on one leg: 4 sets of 12, 10, 10, 10 reps
- Reps with lying hamstring curls are 12, 10, 10, 10.
Day 6: Day of Rest
Day 7: Continue
Nutrition
Healthy Eating
Ryan maintains his trim physique all year long by eating a balanced diet. Depending on whether he is training for a competition or not, he modifies the number of macronutrients he consumes accordingly. As Ryan puts it
I receive a customized breakdown of my daily intake of carbohydrates, proteins, and fats. It took me a while to get what works for me just right, but that’s part of the pleasure.
The most useful thing you can learn from living this lifestyle is probably how your body works and how it reacts to various factors.
A Menu Plan
Ryan follows the diet described below to develop lean muscle:
Breakfast: 7:00 AM
- Two servings of whey protein
- Oats, Dry, 2/3 Cups
2nd meal: 9:30–10:00
- Ground Turkey, 8 oz.
- Green beans, half a cup
- 1 Yam
3rd meal: 12:30
- Grilled Chicken 10 oz.
- Salad
- Mustard
Dinner #4: 3:30 PM
- Grilled Chicken 10 oz.
- 1 Yam
- Green beans, half a cup
- 14 cup uncooked almonds
5th meal: 5:30–6:00 Pre-Workout
- Whey protein, 1 1/2 scoops
- Rice Cakes, four
- Banana, 1
8:00–8:30 PM: Meal No. 6. Post-Workout
- Whey Protein Isolate, 2 scoops
- 1 tablespoon of carbohydrates
7th meal: 9:30–10:00
- 8 ounces of London Broil
- 1 Yam
- Salad
- Mustard
Idols And Influences
Ryan has always been enamored by Arnold Schwarzenegger’s remarkable physique during his prime. He draws inspiration from some of the most well-known figures in bodybuilding in addition to Arnold. In his own words, Ryan
“Arnold’s physique is the best in terms of size, shape, and proportions, and it always will be. He still stands out to me as having the nicest physique, which is something I always loved as a child.
My favorites among current bodybuilders are Phil Heath, Flex Lewis, and Evan Centopani.
What Ryan Hughes Can Teach Us?
What we can learn from Ryan Hughes is that he has been able to progress steadily in his work as a fitness professional because of his “never give up” attitude.
If you adopt this method of thinking in your own life, you might one day be able to surpass Ryan in excellence.
There is no such thing as a can’t and no such word as a failure, to quote Ryan Hughes. It may be yours if you want it, according to Ryan Hughes