Who is Rob Riches?
Rob Riches, a British native who has achieved great success, is now regarded as one of the top fitness models in the world.
Currently living in Los Angeles, California, where he relocated after realizing there was unending potential for success in his line of work, and he wasn’t mistaken.
Short Career of Rob Riches
Rob has ultimately emerged as one of his generation’s top fitness models. He has won multiple modeling competitions, hosted, directed, and acted in his TV show, “The Rob Riches Show,” and here is his story:
“I wanted to compete and put everything I had worked so hard for to the test after only a few years of weightlifting and countless hours of reading and learning everything I could about the body.”
Body Measurements of Rob Riches
| Full Name: | Rob Riches |
| DATE OF BIRTH: | 1983 |
| ERA: | 2000, 2010 |
| PROFESSION: | Bodybuilder, cover model, and personal trainer |
| NATIONALITY: | Britain |
| ALIAS: | Rob “Hollywood” Riches |
| HEIGHT: | 5’10 ” (177.5cm) |
| WEIGHT: | 185-195lbs (83.9 – 88.5kg) |
“Don’t just count the reps, make every rep count.”
Accomplishments
- British Natural Bodybuilding Federation (BNBF) Central Qualifier, Novice. 1st Place. 2005 (My first-ever competition)
- British Natural Bodybuilding Federation (BNBF) Central Qualifier, Middleweight. 1st Place. 2006
- Natural Physiques Association (NPA) Heart of England Championships, Middleweight. 1st Place. 2006
- Musclemania, Fitness Britain. Junior Lightweight. 1st Place. 2006
- Musclemania World Finals, Junior Lightweight, 1st Place
- America’s Fittest Model. Howard Flaks ‘Best Body’ award. 2008
- FAME East Championships, Montreal. Pro Fitness Model. 2008
- FAME East Championships, Montreal. Pro Muscle Model. 2008
- FAME World Championships, Toronto. 2nd in the World as Pro Muscle Model. 2008
“After seeing the physiques of the guys on the covers, I knew I wanted to build a huge physique and from that moment on, I became fascinated with lifting weights.”
Biography
Broken Shoulder
Rob Riches was always engaged in physical activity, participating in a wide range of sports including cycling, snowboarding, windsurfing, and motorsports.
Rob shattered his shoulder in a fall during a mountain bike event when he was 15 years old. His physician urged him to strengthen the shoulder after it had recovered.
Rob rigged it up in his garage using an old bench and some weights. He didn’t know what he was doing at first, so he bought fitness publications to learn from. Eventually, he picked up some of the fundamental skills and got stronger and stronger.
Rob went on to study and earn a degree in video production from the college of London while pursuing his newfound enthusiasm for bodybuilding.
He later started working at an advertising agency in London, managing some of the top accounts in the advertising industry, before moving on to bartending where he managed the business.
Results Focused
Rob decided to begin working as a personal trainer in some of the biggest health clubs in the UK since his passion for fitness was calling him.
Rob quickly established himself as “the guy who got results,” which solidified his status as a leading personal trainer. He then worked with a wide range of clientele.
The biggest sports supplement firm in Europe contacted Rob in 2005. He was allowed to appear in advertisements and model for prestigious magazines.
After a few years, Rob entered his first bodybuilding competition and took first place, as his passion for fitness grew. Rob earned the moniker “Hollywood” from the judges due to his muscular build and dedication.
Rob kept expanding in the fitness sector and kept doing modeling work for fitness publications and other well-known modeling agencies. He also started his training company, which has grown steadily.
Rob returned to compete after winning his first competition and returned to compete again. Rob continued to win competitions in 2006, cementing his position as one of the top fitness models in the business.
Leaving for LA
Rob left the UK and flew to Los Angeles to look for new fitness prospects after continuing with various marketing initiatives. Rob was so inspired by the opportunities he saw that he decided to settle permanently in Los Angeles.
releasing his dietary products and appearing in his television program, “The Rob Riches Show,” which had over 2 million viewers in its first six months and was broadcast in five European nations. It followed Rob as he spoke with prominent people and fitness experts.
With the help of additional TV stations, the channel increased in size and now reaches 11 million homes.
Rob doubled as the show’s producer and host, interviewing famous people at launch ceremonies, touring the nation, and covering events like the Arnold Schwarzenegger Sports Festival. Additionally, he created short films with some of the biggest stars in modeling and sports.
Pro Card with Private Instruction
Rob decided to follow his path and began preparing for further forthcoming events, such as the WNSO fitness model show, out of a hunger for training and competition. He later went on to win a Pro card in the muscle model and fitness categories, finishing second at the World Finals in 2008.
A well-known online bodybuilding company named him “Trainer of the Month” for his work in altering the lives of many people, particularly that of Ron Lester.
A web series titled “Rebuilding Ron Lester” tracked his development. During the program, which lasted a total of 6 months, Ron underwent a series of plastic procedures to reconstruct his body and lost a total of 349 pounds. Rob was listed among the personal trainers in the field by these outcomes.
“I’ve always liked doing the fundamental exercises, doing straight sets, and lifting hard. I first developed my physique in that manner.
Training
Form Before Weight
Rob acknowledges that he used larger weights in his early training sessions to lift as much weight as he could. He has discovered over time that the key is not how much weight you use, but rather how you utilize it.
He has been able to improve his conditioning, size, and strength while maintaining strict form and focusing on form weight.
“I discovered to reduce the maximum weight and pay more attention to ‘feeling the muscle’ operate.
Exercising in this manner has produced considerably better benefits for me than training with the heaviest weights I was capable of lifting a few years ago, and I can now see more muscle density and growth. To keep moving forward, you occasionally need to take a step back.
Rob enjoys working out his arms and advises anyone with a strong feature to hone it and make it the greatest one they can. “No matter how minor the task may be, pick something you love and like doing and excel at it.
I enjoy working out my biceps and getting that pump, so I’ve developed some pretty good peaks on my arms as a result.
Focus on making your forearms and calves stand out if you feel like you have powerful legs, a strong back, or even just those, and you’ll soon realize how you can establish yourself in the market! Rob Riches
Top 3 Rob
As can be seen from Rob’s top three workouts, each of them is focused on what he enjoys doing while also including two compound movements that are designed to enhance size, strength, and testosterone.
- Preacher Curls: “I feel I get a full range of motion and a good stretch in the biceps with this exercise.”
- Chin Ups: “Are a staple in my back routine. I perform them as a warm-up and prefer them over the seated lat pulldown.”
- Leg Press: “The leg press allows me to load a lot of weight without placing stress on my lower back. I warm up on squats and go reasonably heavy, but it’s on the leg press where I truly reach failure on leg day!”
Rob’s Full Workout
Monday: Back
- Chin Ups 3 x 10
- Barbell Rows 4 x 10-12
- One-Arm Dumbbell Rows 3 x 8-12
- Seated Row 4 x 8-12
- Seated Lat Pulldowns 4 x 12-15
Tuesday: Quads/Calves
- Barbell Squats 4 x 8-12
- Leg Press 4 x 8-12
- Hack Squats 3 x 8-10
- Walking Barbell Lunges 4 x 15-20 Steps
- Leg Extensions: 4 x 12-20
- Calf Raise 4 x 15
- Single Leg Raise 4 x 15
Wednesday: Biceps/Forearms
- Close Grip Pull-Ups 3 x 10
- Seated Dumbbell Curls 4 x 8-12
- Preacher Curl 3 x 10-12
- Single Arm Concentration Curls 3 x 10-12
- Cable Curl 4 x12-20
- Reverse EZ-Bar Curl 3 x 15
- Standing Barbell Wrist Curl 3 x 15
- Reverse Dumbbell Wrist Curl 3 x 15
Thursday: Deltoids/Calves
- Seated Barbell Front Press 4 x 8-15
- Seated Dumbbell Arnold Press 3 x 10-12
- Bent-Over Rear Delt Fly’s 3 x 10-12
- Machine Rear Delt Fly’s 2 x 15
- Dumbbell Lateral Raise 3 x 10-12
- Single-Arm Cable Lateral Raise 2 x 15
- Leg Press Calf Raise 4 x 15
- Seated Leg Press 4 x 15
Friday: Chest/Forearms
- Incline Barbell Press 4 x 8-15
- Incline Dumbbell Press 3 x 12-10
- Flat Bench Press 3 x 12-10
- Flat Dumbbell Fly 3 x 10-12
- Cable Fly’s 3 x 15
- Barbell Wrist Curls 3 x 15
- Reverse Dumbbell Wrist Curl 3 x 15
Saturday: Hamstrings/Lower Back
- Stiff-Legged Deadlifts 4 x 8-15
- Lying Leg Curl 3 x 10-12
- Vertical Leg Press 3 x 10-12
- Seated Leg Curl 3 x 10-12
- Good Mornings 3 x 12-15
- Weighted Hyper Extension 3 x 12
- Reverse Hyper Extension 3 x 12-15
Sunday: Triceps/Traps
- Lying Tricep Extensions 4 x 8-15
- Cable Pressdown 3 x 10-12
- Single Arm Overhead Dumbbell Extension 3 x 10-12
- Cable Kickbacks 3 x 15
- Barbell Shrugs 4 x 8-15
- Smith Shrugs 3 x 10-12
- Lying Front Bar Raise 3 x 10-12
“Looking back to where I started from where I am now, I would definitely say that I’ve realized my ambition as a kid.
It didn’t come quickly or easy, and it took many years to get to where I am now, but the journey was definitely worth it as it opened up opportunities that I would’ve never had.”
Nutrition
Diet of Rob
Throughout his years of training, Rob has experimented with a variety of diets, including the Paleo diet. Rob’s low-carb, high-protein, and and-fat diet had excellent results.
Without having to track his calories, he maintained the same level of terrific conditioning as if he had been eating more carbohydrates.
Although this was wonderful for Rob’s fitness and ability to stay thin while on the diet, he soon learned that it was rather expensive and that switching back to a 40:40:20 ratio for proteins, carbs, and fats would allow him to achieve even better overall conditioning.
His daily calorie intake averages around 3000, and when it comes to cheating meals while out with pals, he just goes with the flow.
His basic tenet is “not to eat too much.” Sushi, curry chicken, and rice are some of his favorite foods. A sample of Rob’s weekly diet is shown below.
Weekly Diet
- Meal 1: 7 Egg Whites, 1 Whole Egg, 2 tablespoons Cottage Cheese, 2 ½ ounces Brown Rice, Portabella Mushrooms, and 2 tablespoons Salsa
- Meal 2: 7 ounces Chicken Breast, 5 ounces Yam or Sweet Potato, 1 cup Broccoli, 1 cup Spinach, and 1 teaspoon Flaxseed Oil
- Meal 3: 3 ½ ounces of Salmon, 6 Egg Whites, 2 ounces of Brown Rice, 1 cup of Kale, and 1 cup of Green Beans
- Meal 4: 6 ½ ounces Ground Turkey, 2 ounces Brown Rice, ¼ Avocado, 1 cup Green Beans and 1 cup Broccoli
- Meal 5: 1 scoop of Whey Protein and 2 ½ ounces of Dates
- Meal 6: 2 ½ ounces Ground Turkey, 1 ½ ounce White Rice, 1 teaspoon Flaxseed Oil, 1 cup Green Beans, and 1 cup Asparagus
- Meal 7: 5 ounces Cottage Cheese, 1 scoop Casein, ½ ounce Almond Butter and Stevia Extract mixed in a blender
“I’ve always had an inner drive. I love being able to change my physique; it’s like wearing a badge of honor; people can see how dedicated I am.”
Influences and Idols
Rob’s initial inspiration came about as a result of the need to reconstruct his injured shoulder following a mountain bike accident.
Rob first set out on his quest to imitate his heroes after noticing other fitness models on the front of magazines offering training guidance.
Rob’s motivation and drive in later life and throughout his profession stem from the fresh, young talent in the fitness industry.
He recalls that initially, there were only a small number of individuals who belonged to the top echelon of the fitness sector. However, with the rise of fitness aficionados on social media, a new form of rivalry has emerged.
“I see so many men and women in incredible form, and many of them are quite literally 10 or more years younger than me.
This motivates me to intensify my training and marshal all of my knowledge to continue to develop as an athlete and compete amid a sea of new, fresh young talent.
This forces Rob to step up his game and work even harder than before to keep one of the top ranks in the modeling and fitness industries.
Rob is driven and thirsty to lead the way, but he also includes some of his idols on his list of those who have inspired many others to achieve success. like Sergio, Larry Scott, and Arnold.
If it was good enough for the bodybuilding pioneers Arnold, Larry Scott, and Sergio, I figured it must be good enough for me.
What Rob Riches Can Teach Us?
Rob has demonstrated with years of commitment and a sense of professionalism that willpower, smart training, and a determination to be the best have led to him becoming one of the most successful models of his time.
After a horrific tragedy, while he was young, he began his journey by exercising in his garage while following fitness magazine suggestions.
Rob has demonstrated that you can achieve your own fantastic body with the appropriate motivation and training techniques.