Rob Riches Bicep Workout
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- Опубликовано: 3 окт 2024
- British-born cover model, Rob Riches, explains how to create that inner bicep separation, by focusing on exercises that target both the long outer, and inner short head of the bicep.
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness. 
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You can see all my back workouts now on one playlist: ruclips.net/p/PLpBQy2MBM7U9nfPun_r7Vqp2WtmmyMK7A
+Rob Riches i'm from vietnamese and u guy are my motivation
sorry if i use wrong grammar :))
amazing video, I always wondered how to get that separation. thanks, and keep it up
+Rob Riches Top quality content, exercises with great form - inspiring!
+Rob Riches Absolutely brilliant! I got one question for you that does not have anything to do with this particular video. How would you train your weakest body part to become proportional with the other body parts. In my case, it is the shoulders who are behind and I am not talking about the look of it, but the strength. You are for me the RUclipsr with the best content so I have to ask someone who knows what they are doing.
***** Big fan
brilliant rob, love these longer videos, we get a real sense of the work out and the intensity... really appreciate the videos
Agreed. Take us along with the workout.
+jetski Dex Glad you like them. I know they can be a little long at times, but I try to include a lot of information about why I am doing something a certain type of way.
+jetski Dex I agree also. It's like going through the whole workout. Loved this one.
I've been following you for about 7 years and your physique now is even more insane then when you were competing! Great vid, great fountain of knowledge as always
I'll usually watch one of your videos before a workout, always motivates me and gets me in the zone rob! great video too, really in depth!
Rob, thank you for all your awesome videos like this one! I moved from So Cal to Nashville TN and there are more pizza and fast food choices than there are gyms in a 100 mile radius! With that being said, I finally found a gym like Gold's and my old military style racking your own weights with aggressive grips place. I finally found a place that has all the tools but your giving me the motivation and something to grow towards. since I've been watching your videos and fixed my meals this March, I've lost 5 inches off my waist, went from 243lbs to 193lbs and filling out! thank you! I want to be more defined and this is helping! slowly but surely!
I´ve got to say that these type of videos, with the intensity, and the information that comes along with it, really drives me. Looking forward to see more of the longer videos Rob!
I love everything about this guy. He explains amazingly, he demonstrates with such clarity. Really encouraging and really helpful
Thanks for taking the time of making these videos, Rob. They're really helpful. :)
After every video since I was following you last 3 years now you getting batter and batter we always waiting for your new videos please keep doing this so we learn something batter thank you so much for all your efforts rob we love you man
Rob, great vid. Good info as usual and always motivating. I like the longer less edited videos too. Shows more of what it's really like to be in there beasting with you. Keep it up.
I'll usually watch one of your videos before a workout, always motivates me and gets me in the zone rob! great video too, really in depth!
Great video Rob! Keep them coming! I study them right before I go to the gym and am constantly experimenting with your advice. Great motivation! Thanks!
14:34 Dude, that's Lou Ferrigno!
Man the amount of Hate i see in your videos are really high. But its great that you dont let these distract you from bringing us with great workouts and detailed knowledge. i have been following you since two years now and i wanted to know whether you still do surf the rack workout in the end for biceps ?
+Muhammad Iqbal Thanks Muhammad - I appreciate your support. I'll sometimes use this approach if I'm feeling stagnated in my training, or if i'm short on time.
Awesome video Rob!
I watched your video today and then i did the same workout afcorse with much much less weight but still the pump was insane , i also did a trening folowing your forearms videos so my arms felt realy amazing today. Im happy i found your channel ill have my eyes on it
This guy Always motivates me to play seriously with weights You are doing a good job Rob appriciated :D
Your vids are getting better and better! :)
hi Rob, Superb video. So 1 hour of training biceps can be good , i knew it.
Thank you for your work :)
Thanks Rob. Your videos are great. Every time I start thinking about a certain body part and how I wanna improve it, u come out with a video which is awesome. Maybe u can come out wit a video about your weekly split. like which body parts u workout a day cause some people do back and biceps. Which I think u won't get most out your biceps. I would also like to see you do a leg workout. thanks
short heads on the outside (lateral) next to brachialis, long head is medial. Still great motivation rob, love seeing u train
Awesome video man!! thanks for uploading this!
14.57 at the back lou ferrigno killin some shoulders
Excellent workout Rob!
Really interesting what he said about the weight. I'm doing a workout to build more strength so I use way heavier dumbbells to only 2-5 reps. I am realizing that I could lift more than I would usually on my regular workout. Always aim for the limit :D
Greetings from Brazil Rob!
That's Lou Ferigno behind you between 14-15m mark! You should have turned around and said hello!
+Brandon Truong-Phan I actually did - I posted a pic on my FB and Instragam account (@robrichesfitness)
Rob do more videos on what a typical day of eating is like for you!?
+Ali N I've actually just finished creating a playlist showing all of these meals. You'll be able to watch this by checking out my playlists in the next couple of days.
Ferrigno casually in the background haha damn I wanna go here! Lovin the vids man.
Good workout Rob!!
Can beginner do this workout?
great workout!!
hi rob. you should do a video on the supplements that you are taking coming up to a showgood video. thanks
thanks rob, from argentina. ever see you vídeos. sorry for my inglish.you look fantástico man
excellent you make me re think my arma workout ps is was Hulk (Lou Ferigno) following you i see it on the backgound just asking???
I will try them today. gotta figure out how many reps and sets
Did you take a fall? whats with all the cuts on your arm/ear?
nice leg workout man keep its up
will you do a similar version for triceps please
will you do a similar version for triceps please
Rob do you ever do full body workouts?
Arm day never fails
Nice video rob. Could you do a collaboration with Charles glass that would be cool.
what is necessary for muscles growth
These vids are very good Rob especially when you talk us through the ins and outs of exactly what each exercises does and so on. One thing though your camera person often seems more interested in keeping the camera on you rather than on what you are trying to show us. Must be a your gf.
Incline curls are the best biceps movement period , do 4 sets palms forward and 4 sets hammer grip and your arms will not need any other useless movements
agreed but add ez bar curls for da pump finisher
Good video as usual Rob. Have you lost your voice btw? It's strikingly different in this video and deep.
+MakinItHappenn Yes I did actually.. Nothing that a few salt gargles and plenty of tea and lemon didn't fix a few days later
its not to much for biceps? others builders always speaking that need maximum 3 exercises to do for muscle group. how you thinking?
Man you and south African cricket team captain AB DE VILLIERS look exactly the same btw great vid
You and Steve cook should make some videos :)
+Ted Max IK but I'm saying that they should make more
21:07 - Lou Ferrigno
My biceps are never sore the next day , I even dropped the weight even more and concentrated on sqeezing more but still the same
I've been at the gym for a few months now, and my gains have been really good except for bicep and tricep, any tips?
For me I drop set and super set a lot for arms , I guess give it a shot maybe switch up ur workouts and obviously keep working hard everything takes time
+bilal khan what is your current split bruh?
What does your arms really measure? I'm really curious cuz your genetics looks great visually, but it doesn't mean they are really big even tho they look huge. But since this sport is all bout the how it looks visually I'm wondering :D
+Djbicepz Brah Last time I measured them (several years ago now), they were around 17 inches. I just have a short bicep head, so when they're flexed it appears bigger.
how much sets and reps ?
how long do you sessions last?
Whenever you're a walking anatomy book #RobRiches
Would you advise against mixing/alternating back with bicep? I tried your bicep workout yesterday and alternated with back and I was cooked.
I have started doing biceps on chest day. I love it, my pumped triceps allow my biceps to be stronger, I feel it that way.
what is best method for symmetrical body
Unilateral work and prioritisation 😀😀
is Lou Ferrigno doing lateral raises at 14:58?
yes. Rob took a pic with him same day he uploaded video.
+SpaceMonkey Yeah, I actually didn't see him behind me... You can see the pic on my IG here: instagram.com/p/9oh_vym0Ey/?taken-by=robrichesfitness
+Rob Riches Thanks for the reply Rob.Also thanks for all of the replies back to watchers in the comment section!
music reminds me of rich piana
14:32 Lou Ferrigno?
Anyone got any recommendations on what pre workout supplement for me to use in the gym and also a good protein, I'm thinking a mass gainer as I'm 16 and trying to put on some size :-)
Isagenix is good but expensive
You dont need a mass gainer .Expecially when you are 16 and you have easy macros
just add moré proteíns to your meals chicken beef eat 5 times a day you are still young.
Eat bro. know what your surplus calories are and what your macros should be. there are calculators online, they're not exact but they'll give you a base
+Luke Parsonage eat food. I know its tough but eat good, clean foods, in bulk volume. Thats my two cents but there can also be a lot of pro's and con's to weight gainers, proteins, and pre workouts. It all vary's from person to person and from trial and error you'll figure out what you'll like.
what happened to your right forearm rob?
+Rory McCallum Pretty sure he was referring to his scrape up his right forearm.
MrSkoalPeaches my bad, I removed my post. Ty
your hand injured... how?
So I guess full range of motion is no longer important all of a sudden..??
Your name is Rob Riches??? :)
John Cena is stronger than you
very good video ROB i love all of your videos you insipe my every time before going to gym keep on the great work
fuck me ,this man is ripped as fuck