Rob Riches Workout Routine and Diet Plan

“I first became interested in weight training when I was 15 after years of mountain biking. I did my first fitness competition at 21, and over the next decade completed in almost 30 shows, winning two world championships titles. When I first started training, there were very little people around who shared my same passion and enthusiasm for training. I had no one to ask advice from, and had to learn it all myself. My hunger for knowledge towards physiology, anatomy, and nutrition, meant I was constantly reading and learning, and would carefully monitor the results throughout my own training, which I am grateful for the physique I have and the lifestyle I live today. I am still continuing to learn, and progress both my training and physique. I am continually inspired and motivated by seeing a new generation of fitness enthusiasts learn and grow, and believe that my program here is the best advice I can offer to anyone to help fast track their progress,” says Rob Riches, on his life on fitness.

Rob Riches Statistics

“After just a couple of years of lifting weights, and countless hours of reading and studying everything I could about the body, I wanted to do a competition and put everything I had worked so hard for to the test,” says Rob Riches.

  • Full Name: Rob Riches
  • Weight: 185 – 195lbs (83.9 – 88.5kg)
  • Height : 5’10” (177.5cm)
  • Chest : 41″
  • Waist: 31′
  • Year of Birth: 1983
  • Nationality: British
  • Profession: Bodybuilder, Cover Model, Personal Trainer
  • Alias: Rob “Hollywood” Riches

“Don’t just count the reps, make every rep count,” he says to everyone looking to make it big for themselves in the gym.

Rob Riches 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,” tells Rob Riches who has had several bodybuilding competition titles under his belt.

Fractured Shoulder

Rob was always active since he was a child and took part in many sports competitions like cycling, snowboarding, windsurfing, and motorsports. When he was 15, he fell and fractured his shoulder while he was racing a mountain bike. He was advised to take complete rest for at least a year.

He got hold of some weights and a bench that he set up in his garage to strengthen his muscles. At first, though, he did not really know what to do with them. He bought some fitness magazines to self-educate himself on how it works, learning some basic techniques in order to gains strength.

He continued with his new passion for bodybuilding while also going on to study and graduate from the college of London with a degree in Video Production. He took up many jobs like bartending, where he ran and managed the establishment, after which he started working for an advertising company in London, managing some of the top accounts in the advertising sector.

Results Driven
With his love and passion for fitness, Rob finally made the decision to ditch all the other work and start working as a personal trainer in some of the largest health clubs in the UK. He soon built a name for himself and was known for “the guy who got results,” which secured his position as a top personal trainer. Rob then went on to work with a whole variety of clients.

By 2005, a few years later, he was approached by the biggest supplement company in Europe and was offered a chance to feature in top magazines and advertisements. While at the same time, his love for fitness grew and he thought of trying to enter various bodybuilding competitions in which he also won the first place. With his lean physique and hard work, Rob was nicknamed “Hollywood” from the judges.

This led him to grow his name within the fitness industry and he continued to model for fitness magazines and other advertisements. He also created his own personal fitness training business and trained clients.

After his first competition, which he won, he went back for another the next year and won again. In 2006, he was on a winning streak and won another two of them. That was the peak point for Rob which won him a great reputation in the fitness industry.

Moving To LA

Moving to Los Angeles, California, was his new agenda because that was the land of opportunities. After modeling for a few years and featuring in advertisements and campaigns, he made a move from Europe to LA. And this time, it was permanent.

He launched his own line of supplements and starred in his own TV series “The Rob Riches Show,” that was featured in 5 European countries and had over 2 million viewers within the first 6 months. The show featured Rob as he interviewed fitness professionals and famous personalities.

The channel grew even bigger with the expanding view and reached to other TV stations reaching 11 million homes. Rob soon became both the producer and the star host who interviewed celebrities at launch parties. He traveled a lot those days across the country and reported at big events such as the Arnold Schwarzenegger Sports Festival. He also produced small documentaries that featured some of the biggest names in the sporting and fitness world.

Pro Card And Personal Training
With his motivation at peak for training and competing, Rob decided to continue on his own path and started preparing for other upcoming events, such as the WNSO fitness model show. From there, he went on to win a Pro card in two categories-the fitness and muscle model category, and also came in second place at the World Finals in 2008.

He’s also been given the title of “Trainer of the Month” by a leading online bodybuilding corporation for transforming people’s physique, but especially one client, Ron Lester. Ron’s progress was documented in an online series called “Rebuilding Ron Lester.” The entire program lasted 6 months in total and saw a huge transformation where Ron lost a total of 349 lbs and went through a number of plastic surgeries to rebuild his physique. These results placed Rob as one of the best personal trainers in the fitness industry.

What made Rob be a personal trainer, though? He says,

“Even before I was in high school, I knew that fitness was going to be an integral part of my life. I was very intrigued by developing the type of body that I saw in the magazines, and so set out to learn everything I could about how to do it.

Like with many fitness enthusiasts, I have an addictive personality, and so as soon as I could see my body was changing, I wanted to take it to the next level, and so stepping on stage to compete seemed the next logical step.

It was a real test of self-commitment and discipline, and one that I found to really enjoy. I documented everything I did to understand what it took to be able to replicate the same results time and time again. It was my formula.

As I was training for my first competition, I was being asked by many people at my gym to help train them. I passed all my exams to be a trainer without really studying for them, as my own contest preparation had meant I had to learn about the body and how it all worked (something I am still doing to this day).”

He always knew that fitness was something he cherished a lot and that it was going to be an integral part of his life for long. He says, “The prospect about being a trainer and helping others achieve what I had first set out to do myself, was an exciting challenge for me – to see if I could replicate similar results in others as I did myself, and in a style that was easy for them to understand and follow. After all, I think it was Einstein that said ‘If you can’t explain it simply, you don’t understand it well enough’. That was what I wanted to do in fitness for others.”

He has a very varied training style that is looked upon by many people in the industry. His techniques are very unique that are bound to bring results if followed strictly. He says, “Whilst each client’s circumstances will differ from person to person, my approach remains pretty much the same for everyone. We establish a date for us to achieve their desired goal, with markers along the way to help encourage and motivate them. I then set a base-line for their daily food requirements that will allow them to kick-start their metabolism, or as I like to call it – their fat-burning-furnace, into overdrive.”

He likes to make subtle changes at first because one can not force a new routine as they are likely to fall off track soon. He continues, “I do this by starting with their current eating trends and habits, and instead of forcing a new routine on them, I subtly change it over a period of weeks. I believe strongly in coaxing the body, not forcing it, and so with this method, my clients form new habits over time that they are far more likely to be able to stick with, greatly increasing their chances of success.”

Here is what he likes to do when it comes to training with his clients. Apparently, he likes to take it slow here too. In his words, “As for training, all of my clients go through a progressive cycle, by which they regularly rotate each body part, through a light, moderate, and heavy workout, with each session having set guidelines to the type of exercises performed, rep-range, intensity, and rest periods given. It’s based on allowing greater recovery from the heavier workouts, whilst still benefiting from training the muscles during the other workout styles. I’ve trained like this myself now for a number of years, and I’m finding I’m still making gains to this day. It keeps each workout fresh, with set goals to reach every week.”

He has many clients who have successfully managed to be on track using his plans and have maintained a healthy lifestyle too. He says, “I’ve found myself to be on the same journey as many of my clients, being with them along every step of the way. My clients know that they can call me whenever they want, to ask questions, or to even check on which entrée they should choose when eating out.

From doing this, and is much more a part of their lives as ‘just a trainer’, I’ve witnessed some truly magnificent transformations, and not just in their physiques. I’ve seen people become so confident as they become more comfortable with their bodies that they have started going out, and dating, whereas before they were lacking confidence.

Recently, a client of mine who I worked closely with for a number of years, contacted me to tell me that the guy I had introduced to her was now her husband and that they were expecting their first child. That really did make my day, to know that I had a part to play in bringing these two people together. I’ve Witnessed Some Truly
Magnificent Transformations.”

He has also worked with many celebrities especially when he was in Europe because he had quite a big name there. here are his views on training with the celebrities. He says, “I have worked with a number of actors, musicians, comedians, and celebrities alike over the years, in fact, when I used to work in London, I worked in a very private and exclusive studio, that it was almost only celebrities who I was training.

I find these kinds of people to be extremely motivated, and passionate about what they do, and so they typically respond better to my training methods and see greater results faster. One actor and comedian in particular – Ron Lester – who I have recently started training, and who like a truly inspiring story, said to me – “I’m the actor. I can act, but I can’t write the script. You write me a script and I’ll act it.” I thought that brilliantly described the relationship we had together.”

Rob has always started it slow no matter if his client is from the Hollywood industry or not. That’s his number one method for anyone and himself too. He says, “I’ve always been a fan of the basic movements, straight sets, and going heavy. That’s originally how I built my physique.”

Rob Riches Workout Routine

Clearly a lot of changed since he began working out because he has self-educated himself on various topics. He has a completely different workout schedule and works on various muscle groups each week. Although the basic principles remain the same, he does make sure to do his workouts more intensely. He says, “From the beginning I always used a split routine, hitting different muscle groups on different days. I always like to stick to relatively basic heavy training with straight sets, although sometimes I did do super-sets and higher intensity training. This wasn’t something I did much because I didn’t enjoy it, and for me to stick at something I have to enjoy it.

Today I stick to the same kind of principles; the only real difference is that I train more instinctively now. What I mean by this is that my training split isn’t regimented as it used to be, I train muscle groups as and when I feel they are ready. Now I am more experienced I do also focus on weaker areas of my physique more. For example, my rear deltoids and back were weak areas for me so I really started to focus on them.”

He also talks about him making mistakes as a beginner in the gym. However, he was lucky enough to be working out in the guidance of his mentor. “I was fortunate enough that I had Bob to show me the ropes. My form was always pretty good; I used a proper training split and seemed to do everything by the book. The one mistake I did make looking back was overtraining! I would always be thinking of a reason to go to the gym. As it was only a 2-minute cycle away I would always go and train the body part which was aching the least. Maybe if I had embraced proper rest more often I could have been better!!!” he says.

That’s about him making some mistakes in the gym, but what about others making the most common mistakes as a beginner to any fitness schedule? He was lucky enough to have guidance but there are millions who do not. On people making mistakes in the gyms, he says, “Listening to other people I think. There are so many people who will offer advice who don’t know any better than you do! My advice would be to find somebody who really inspires you with great videos, articles, and stick with them! Trying to do what everyone tells you won’t work!

Obviously, trying to lift too heavy, poor form and overtraining are all common mistakes many beginners make in the gym. Really, don’t do it! Make sure you are training properly. If you are lifting too heavy the target muscle won’t be engaged which means the muscle cannot grow.”

There was another problem which Rob faced in the gym. That was choosing weights over form. In his early days, he gave preference to lifting heavier weight in order to gain muscles and tried to live more than his capacity. Over the years he has learned that it is not always about how much weight you can lift but how can you lift it. He pays attention to the form more than how much weight he can live and he feels that this way he can achieve better conditioning, size, and strength. In his words, “I learned to scale back on the maximum amount of weight and focus more on ‘feeling the muscle’ work.  I’ve seen much better results from training this way and have been able to see greater muscle density and size than when I was training a few years back with as much weight as I could lift. Sometimes you need to take a step back in order to continue to move forward.”

Rob tells his fans to focus on something that they love to do because it will it easier for them to stick on to it. And if you have a strong feature, make sure you work hard on it to make it even stronger.

“Find something that you love and enjoy doing and become the best at that, not matter how small it is. I love training arms, and feeling the pump in my biceps and as a result have grown some pretty decent peaks on my arms. If you feel as though you have strong legs, or back, or even forearms and calves, then focus on making those outstanding and you’ll soon start to see how you can make a name for yourself in the industry!” – Rob Riches.

Rob’s Top 3 Favorite Workouts

As we can see from Rob’s top three exercises, all of them are based on what he likes to do and wants to strengthen.  It also incorporates two compound movements that are there to increase size, strength, and testosterone levels.

Preacher Curls: He says, “I feel I really 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,” he tells.
Leg Press: As for the leg press, he tells, “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 Routine

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’s 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

On tracking his success in fitness, he says, “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.”

Rob Riches Diet Plan

Rob has been known for experimenting with a lot of diets during his lifetime. He has tried the Paleo diet too and saw great results with low carb, high protein, and fat diet. He also enjoyed greater workouts in the gym while increasing his carb contents and without the need to count any calories.

However, when he was on a diet, his body constantly craved for fat and meat products. And although it was great for his progress, his strength and conditioning in the gym, he soon realized that it was quite expensive to maintain and he reverted back to following a 40:40:20 approach, that is, protein, carbs, and fats, so he could focus on overall strength.

His daily intake of calories remains about 3000 calories per day and when it comes to having cheat meals, he loves to go with the flow by calling out and hanging with some of his friends. His main rule is not to binge. His favorite foods are sushi, curried chicken, and rice. Below is an example of Rob’s weekly diet.

His diet mainly stays around 3000 calories per day, and when it comes to cheat-meals, he’ll just go with the flow if out with friends. His main rule is “not to overeat.” His favorite foods are sushi, curried chicken, and rice. Below is an example of Rob’s weekly diet.

Rob’s 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 Salmon, 6 Egg Whites, 2 ounces Brown Rice, 1 cup Kale and 1 cup 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 Whey Protein and 2 ½ ounces 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

Supplements

  • Fat Burner (They helps to lose weight)
  • Glutamine (Glutamine helps to provide support against muscle breakdown)
  • BCAA’s (They help preserve lean muscle, support muscle growth and promote muscle recovery)
  • Acetyl L-Carnitine ( helps the body produce energy.)
  • CLA’s (CLA can fight cancer, decrease body fat, increase lean muscle tissue, lessen symptoms of asthma, fight high blood pressure and heart disease, enhance bone density, improve insulin sensitivity, and boost immunity.)
  • Whey, Egg or Beef Protein (Increases size and strength)
  • Multivitamin (They let your body focus on growth and repair.)

Apparently, he has been motivated enough o stick to a clean diet and workout hard to achieve results. He reports, “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.”

On a scale of 1 to 10, he gives the importance to diet nutrition a number 11! This is how important a diet is to see progress. He says, “People will often say ‘’Rob what percentage of the equation is diet?’’ The truth is I really couldn’t give a number; all I know is that if you are eating clean you will progress if you don’t you won’t! Diet really is everything!”

He also breaks down his diet into three major components like fat, protein, and carbs. He consumes a different amount of it which all depends on whether is trying to do with his physique. He has two varying schedules, one is when he is bulking and the other is for losing fat. He says, “For mass gaining, I would recommend a 35 protein: 50 complex carbohydrates: 15 fats ratio. For fat loss, I would recommend a 45 protein: 35 complex carbohydrates: 20 fats ratio.

In terms of calories, I like to use the analogy of a slider with the numbers 11 and 22 at either end. For mass gaining multiply every pound of body weight by a number close to 22 (or even 22 if you are an ectomorph) and this will indicate the number of calories you need, roughly as a guideline. Then divide this number by the ratios given above for mass gaining.

For fat loss, multiply every pound of body weight by 11 or a number close to that end of the scale and then divide this number by the ratios given for fat loss!

Of course, this is only a rough guideline but from personal experience, I have found this really works for a lot of people, and certainly myself!”

His advice to newbies on nutrition who are trying to follow a healthy lifestyle is, “Really focus on FPT – this stands for Food/Portion/Timing!

As I showed above, it is all about getting the correct amount of nutrients from each meal at the right time of the day. Following this, you won’t go far wrong!”

He has often notice beginners making some blunders when it comes to nutrition which often leads to ruining their progress. He notices, “Often you will see beginners jump on ‘no carb’ diets and eating poor quality food sources. I would never try and talk somebody’s theory down, however, I don’t feel that certain diets that advocate eating as much as you want of certain foods as long as they are not complex carbs are very healthy. Focus on getting the best quality food sources for your protein, complex carbohydrates, and healthy fats.”

His preferred food choices for each meal group is:

  • Protein – chicken breast, lean beef, oily fish, egg whites, protein powders.
  • Complex carbohydrates – wholegrain pasta, wholegrain rice, oats, sweet potato.
  • Healthy fats – nuts, natural nut butter, egg yolks, sees, flaxseed oil.

He also has a favorite recipe that he makes every now and then. He shares this recipe with his fans.

“OK, this is something I like to call the Casein Soufflé. Many people will ask me what I eat at night before bed, so here it is!”

  • 5 egg whites
  • Grind up 10-12 almonds in a blender into powder
  • Put the egg whites and almond powder in a mixing bowl together and add 1 scoop of chocolate Optimum Nutrition Gold Standard Casein along with a teaspoon of Stevia
  • Mix all of these ingredients with a fork and place in the microwave for 60 seconds
  • Remove from the microwave and add 1 teaspoon of natural almond butter, stir again with a fork and then place back in the microwave for another 60-90 seconds (depending on the power of your microwave)
  • Remove from the microwave and slice into small squares, poor into a bowl and place them in the fridge for 10 minutes to set

Nutritional profile – 40g protein, 5g complex carbohydrates, 12g healthy fats

“This is the perfect bedtime meal and it tastes like chocolate cake! This feeds your muscles for around 7 hours through the night which helps combat catabolism. The healthy fats from the nuts also prolong this effect which is great!” he adds.

He already goes on with Optimum Nutrition when it comes to supplementing choices and here’s what he has to say about the use of supplements. He says, “As long as people are consistent with the FPT eating principles and are training hard supplements are very important. What they do is help fill the gaps which your diet cannot fulfill.

For example, after a workout, it is much more beneficial to have a whey isolate protein with waxy maize starch and micronized creatine monohydrate rather than a solid meal, or even an energy drink. Supplements are so advanced now they can really make a huge difference when everything else is in place.”

Rob Riches Supplements

“I use the following supplements all year round,” says the vegan trainer.

  • Optimum Nutrition HydroWhey
  • Optimum Nutrition Gold Standard Casein
  • Optimum Nutrition Egg Protein
  • Optimum Nutrition CLA
  • Optimum Nutrition L-Carnitine
  • Optimum Nutrition Micronised Creatine Monohydrate
  • Optimum Nutrition BCAAs
  • Optimum Nutrition ZMA
  • Optimum Nutrition L-Glutamine
  • Optimum Nutrition Digestive Enzymes (these are a MUST for me! They really enhance overall nutrient assimilation)

Ther is a list of supplements that he likes to advise to the beginners too. Here it is:

“This is a tough one, but here they are!” he says.

  1. Clean whey protein (Optimum Nutrition HydroWhey)
  2. Casein (Optimum Nutrition Gold Standard Casein)
  3. Micronised creatine monohydrate
  4. BCAAs
  5. L-glutamine

He can not stop endorsing his brand, Optimum Nutrition, and how amazing their products are! He says, “I am not just saying this but, Optimum Nutrition is genuinely an amazing brand with amazing products. I personally know endorsed athletes from other brands who use Optimum Nutrition products behind closed doors which I think is interesting.”

Despite having such a successful career there’s so much more he has planned for his future. He has also smashed all his previous goals. He has launched his websites and has been working endlessly to promote his own brand. He says,

“An awful lot!!! Right now I have been running my new media business for the last 10 months with my business partner. We are so busy with that, we are filming all the time and hopefully the future will be full of new opportunities for us.

I have a new and improved website ready to launch at the end of 2011. This website has been in my head for years, I have always wanted to give back to my fans and this is one of my ways of doing it. I have invested a lot of my own money into the site to create a tool. It will help people create the perfect diet plans for them, based on their body type, likes/dislikes and goals. The guy who is developing the site for me also worked on Audi’s site!!!

Who knows what else? I have been approached in the past to work on movies, on TV shows so perhaps more opportunities like that may come a long. I have kind of moved on from magazine work and done a full 180 because I want to focus on my new projects. Having said that, if a magazine wants to do a shoot then of course I will.”

Rob Riches Idols and Influences

When Rob Riches began his fitness journey and during the time was he injured, he saw the fitness models as his influence while working n gaining his strength back on his fractured shoulders. This is how he started his journey towards fitness in the first place.

As he grew exponentially in his career, he feels that he is his own competition. However, his motivation is increased when he seems younger people entering the business. He recalls that there were just a handful of people who made it to the industry beforehand, but now, with the increasing number of people making it to the top through the means of social media, they are bringing in a newer kind of challenge.

“I see so many guys (and girls) in amazing shape, and many of them are literally 10 years or so younger than me. This pushes me to step up my training and pull together everything I know to be able to continue to grow and get better as an athlete/competitor amidst a sea of fresh new young talent,” he remarks.

however, he is not let down but pushes himself harder to stay at the top of his game. He remains at the top of the fitness and modeling world even after so long. It is clearly visible in his drive and dedication towards his passion. Although he is pretty self-motivated, he also has a list of people he likes to follow for inspiration, and those are, Arnold, Larry Scott, and Sergio.

“My mentality has always been if it was good enough for the pioneers of bodybuilding, Arnold, Larry Scott, and Sergio, then it was good enough for me,” he admits.

With so many years invested into himself and his professional attitude of fitness, Rob Roches has shown to the world that with strong willpower, dedication and a passion for something can lead you to achieve great heights with success. And that’s how he landed to be the most successful model of his own generation.

Starting with an unfortunate incident, his youth was spent working out in his garage to regain his strength back and to never fall back again, metaphorically. He is an example to all those who have the right kind of mindset for inspiration and fitness.

With that being said, that was all about Rob Riches in detail.

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