Rob Riches -

He generally follows a balanced macro-nutrition approach, typically maintaining around 3,000 calories per day with a split of roughly 40% protein, 40% carbohydrates, and 20% fats. He authored the book Ultra Lean , a guide to sustainable macro-nutrition and training.

He is known for high-volume routines incorporating diverse angles, supersets, and a mix of free weights and cables to target specific muscle heads, particularly his renowned biceps training . Rob Riches

Riches' approach has evolved from a focus on heavy lifting to prioritizing , precision, and sustainable longevity. He emphasizes "feeling the muscle" over ego-driven lifting to maximize muscle density and minimize injury. typically maintaining around 3

1st Place Central Qualifier, Novice (2005) and Middleweight (2006). Novice (2005) and Middleweight (2006).