Bodybuilding by ROGAN RICHARDS

When I shot these videos in Koh Samui I was 100 kilos for the first time. I was also very “thick”. This look was as closest to a “Bear” as I’ve ever gotten and I FKIN loved it. Then I got down to 88 kilos when I competed in March in 2016 and am now on my way to my ultimate weight goal, 110 kilos! I won’t get as thick as I am in these videos as I’m concentrating on gaining heavy but hard muscle to be the ultimate MUSCLE BEAST! We all work harder when we are challenged or are striving to achieve a goal. Find what that is for you and use it to become better than you are today.

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Blow out your BIS with barbell curls, super setting inner and outer grip with a training partner. Get a low weight and start with outer grip and do 10 reps. Pass the BB to your training partner and he does 10 reps inner grip. He passes the BB back to you and you do 10 reps inner grip. You pass it back to your partner and he does 10 reps outer grip. If you guys can keep going then keep going. It doesn’t matter if you start inner or outer as long as you are swapping each time. You can also do this on your own, it’s just harder because there’s little to no rest between changing grips.

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The atmosphere is old school enough to have that “Pumping Iron” feel and the equipment is new enough to get the job done. I’m talking about City Gym Sydney. You would have seen a shit load of selfies I’ve been posting up on Instagram taken in the mirror of the men’s room at this gym – that room and mirror is notorious for muscle selfies because of its great down lighting!

For this video I hit my trademark, thick hairy, pecs. Instead of stacking the weight on as I normally do I opt for volume, supersets and controlled full range of motion going to failure.

Massive thank you to CITY GYM SYDNEY.

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Arms, like shoulders and calves, are a small muscle that is a fucking tough muscle. You need to train them hard and learn what technique inspires growth for you. More reps – lighter weights, or lower reps – heavier weights. Personally, I apply both approaches to my workouts and also cater to them to how I feel on the day. The important thing is to learn how to do your exercises correctly – watch me and other blokes in the gym that have inspiring physiques. Go on YouTube and search bodybuilders training arms.

This is the first in the RRR series filmed at SWEATBOX GYM. Massive thank you to the guys there for being so generous. The gym is even color themed to me!

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