IFBB Pro Rich Gaspari Here - Training, Diet, & Supplement Tips

[IFBBRichGaspari]

Hey Bodybuilding.com!

I wanted to join the forums so I can talk to real people who enjoy the sport of bodybuilding like I do. I'm here to answer questions, give diet/training/supplement tips, and just talk about bodybuilding in general.


If you're looking for REAL information and none of the bro-science I have been reading so much of lately in this industry, THIS is the place to come.


For those who don't know who I am, some of my past accomplishments are:

NPC National Overall Champion
Mr. Universe Champion
Mr. World Champion
European Grand Prix Champion x2
Mr. Olympia Runner Up 3x
Arnold Champion Champion
IFBB Hall of Fame Inductee in 2004
Ben Weider Lifetime Achievement Award Winner 2009
Arnold Classic Lifetime Achievement Award Winner 2013




Very excited to be here!

[sakmsb]

A friend of mine is wanting to purchase Gaspari MyoFusion Whey, just wanted to know if you have any authentic resellers here in India.

[jacobcmurphy]

I'm going to need a spoon pic before I believe Rich Gaspari is on the forums lol

[sakmsb]

Hey Bodybuilding.com!

I wanted to join the forums so I can talk to real people who enjoy the sport of bodybuilding like I do. I'm here to answer questions, give diet/training/supplement tips, and just talk about bodybuilding in general.


If you're looking for REAL information and none of the bro-science I have been reading so much of lately in this industry, THIS is the place to come.


For those who don't know who I am, some of my past accomplishments are:

NPC National Overall Champion
Mr. Universe Champion
Mr. World Champion
European Grand Prix Champion x2
Mr. Olympia Runner Up 3x
Arnold Champion Champion
IFBB Hall of Fame Inductee in 2004
Ben Weider Lifetime Achievement Award Winner 2009
Arnold Classic Lifetime Achievement Award Winner 2013




Very excited to be here!

Assuming you're the true Rich ;D, For trapz muscles, what exercise do you say would be the best, I just hate upright row and always end up doing dumbbell shrugs and barbell shrugs ...

[IFBBRichGaspari]

Assuming you're the true Rich ;D, For trapz muscles, what exercise do you say would be the best, I just hate upright row and always end up doing dumbbell rows and barbell rows...

I have some videos on the net showing one of my favorite trap exercises the "rear trap shrug". Lee Haney actually showed it to me, and I still use it a lot in my training. This forum isn't letting me post links to videos yet, but it looks like once I post more often on here I will be able to.

Try focusing on your traps as if they are as important as something like your pecs or your biceps. Dedicate just as much time to them as you do other muscle groups and they'll grow.

Something like this may be a good change of pace for you:

Barbell Shrugs: 4 sets x 8-10 reps bringing your shoulders as high up as you can. Try to get them to touch your ears! Don't roll your shoulders, just straight up and down.
Dumbell Shrugs: 4-6 sets x 10-12 reps with same technique as above. Squeeze each rep and hold to maximize contraction.
Rear Trap Shrugs: 4 sets x 10-15 reps with very slow & controlled motion. This exercise has 2 distinct movements to it, first your shrug up like normal, but then you bend your elbows slightly and bring the bar further up as well. Hard to explain without a video, but I'll post it as soon as I am allowed.

[sakmsb]

I have some videos on the net showing one of my favorite trap exercises the "rear trap shrug". Lee Haney actually showed it to me, and I still use it a lot in my training. This forum isn't letting me post links to videos yet, but it looks like once I post more often on here I will be able to.

Try focusing on your traps as if they are as important as something like your pecs or your biceps. Dedicate just as much time to them as you do other muscle groups and they'll grow.

Something like this may be a good change of pace for you:

Barbell Shrugs: 4 sets x 8-10 reps bringing your shoulders as high up as you can. Try to get them to touch your ears! Don't roll your shoulders, just straight up and down.
Dumbell Shrugs: 4-6 sets x 10-12 reps with same technique as above. Squeeze each rep and hold to maximize contraction.
Rear Trap Shrugs: 4 sets x 10-15 reps with very slow & controlled motion. This exercise has 2 distinct movements to it, first your shrug up like normal, but then you bend your elbows slightly and bring the bar further up as well. Hard to explain without a video, but I'll post it as soon as I am allowed.

Oops sorry I meant dumbbell shrugs and barbell shrugs, I just love lats so much that I ended up saying dumbbell/barbell rows .

Thanks! Will check the video as well once back home and thanks again for this workout tips, would definitely give it a try...

And most of the times I do the barbell shrugs with backward movement of shoulders and then bringing them front squeezing as much as I can, that a legit exercise?

[Iceman1800]

Welcome to the site!

[Iceman1800]

I'm going to need a spoon pic before I believe Rich Gaspari is on the forums lol

Verified

[NDanielGr]

Hello!. Is there any way to overcome low weights? I have a barbell which only goes up to 30kg's at the moment and the gym's near me don't accept people my age. Would just higher rep and lower rest time do the job for some time? Or do i have to invest into more weights?

[jacobcmurphy]

Verified

Awww chit, it's an honor to have a legend here

I never forgot this picture after seeing it



Thought you had to be the most vascular man on the planet lmao

[MillerTime07]

What do you think of Kevin Levrone's comeback? How much damage do you think he can do?

[PendlayRow8500]

Hi Mr Gaspari,

What rep range would you recommend for squats ? I've been training in the 5 rep range with progressive overload, but I haven't been seeing results.

Thanks !

[zzzzJake]

What's the youngest age you would suggest someone competing?

[Kiwi_]

For those who don't know who I am

Rich please

[DrMVanNostrand]

What are your thoughts on slow concentric reps, like Dennis James' style of training?

[MrMakAttack]

Wow, welcome Rich! Any suggestions for building a good biceps peak?

BTW, am using SizeOn for the first time ever and am really enjoying it

[TheMatzah]

I have some videos on the net showing one of my favorite trap exercises the "rear trap shrug". Lee Haney actually showed it to me, and I still use it a lot in my training. This forum isn't letting me post links to videos yet, but it looks like once I post more often on here I will be able to.

Welcome Rich, a true legend! Always been a fan bro.

I found this one.


It's a great exercise, no doubt.



On that note: calves & forearms - stubborn muscles

[dougefresh93]

Wow, welcome Rich! Any suggestions for building a good biceps peak?

BTW, am using SizeOn for the first time ever and am really enjoying it

thank you for the SizeOn support.

Awww chit, it's an honor to have a legend here

I never forgot this picture after seeing it



Thought you had to be the most vascular man on the planet lmao

Plasma Jet.

[IFBBRichGaspari]

Welcome to the site!

thank you all for the very warm welcome

Hello!. Is there any way to overcome low weights? I have a barbell which only goes up to 30kg's at the moment and the gym's near me don't accept people my age. Would just higher rep and lower rest time do the job for some time? Or do i have to invest into more weights?

When there is a will there is a way. Look around your house for things you can add to your barbell. Paint cans always work well because you can hang them on the end of the barbell. Sandbags, big bags of rice, literally anything that has some heft to it will work. Also, remember that you can lift weights anywhere...even outside. Yard tools like a wheel barrow loaded with rocks can even be a good option if you're strapped for cash.

Real weights are my favorite, but building muscle can be some in a whole lot of ways.

Awww chit, it's an honor to have a legend here

I never forgot this picture after seeing it




Thought you had to be the most vascular man on the planet lmao

That was a fun photoshoot, I remember it well. This photo should be in a lot of magazines again soon as I think we'll be using it for our upcoming release PlasmaJet

What do you think of Kevin Levrone's comeback? How much damage do you think he can do?

Kevin is a genetic specimen, if anyone can do it he can. Breaking into the top 6-10 at his age isn't an easy task, but I am excited to see what package he brings for the judges this September.

Hi Mr Gaspari,

What rep range would you recommend for squats ? I've been training in the 5 rep range with progressive overload, but I haven't been seeing results.

Thanks !

What are you looking for in terms of results? Size? Endurance? Strength?

What's the youngest age you would suggest someone competing?

Any age is fine, I just suggest having fun with it. Competing can get very intense, especially at the pro level, so use your amateur and younger years to just have fun. Don't worry about winning, just try to have YOUR best physique to that point in time. If you can do that, you've already won.

What are your thoughts on slow concentric reps, like Dennis James' style of training?

Every different type of training has its merits and benefits. I train a lot differently now that I am not in my 20's and 30's, but my general theory holds true in that you should go as heavy as you can for 5-10 reps to gain the most muscle size and strength.

Now I have lowered my weights a bit due to some injuries, but I'm still lifting heavy and hard! I just do a few more reps like 10-12 reps per set now to make sure I don't aggravate any old injuries.

Wow, welcome Rich! Any suggestions for building a good biceps peak?

BTW, am using SizeOn for the first time ever and am really enjoying it

Biggest suggestion I have there is to really focus on the mechanics of your bicep motion while training, instead of just going for heavier and heavier weight. Get a weight that is heavy, but that you can use great form with, and then make sure every single rep includes COMPLETE supination(turning your wrist in) and COMPLETE pronation(turning your wrist back out) to activate both heads of the bicep completely. Squeeze and make sure your feel each and every rep, deep in your bicep.

Welcome Rich, a true legend! Always been a fan bro.

I found this one.


It's a great exercise, no doubt.



On that note: calves & forearms - stubborn muscles

that was the video I had in mind, thank you!

Don't think of any muscle group as stubborn or that it won't grow. Think of that muscle group as simply requiring more of your time and energy. If what you're doing isn't working right now, don't keep doing it hoping for different results. Try different things for 4 week stretches and track your progress. Heavier weights, lighter weight, higher rep ranges, more sets, etc. I like to employ big volume with my calves to make sure they are absolutely destroyed.

[TheMatzah]

that was the video I had in mind, thank you!

Don't think of any muscle group as stubborn or that it won't grow. Think of that muscle group as simply requiring more of your time and energy. If what you're doing isn't working right now, don't keep doing it hoping for different results. Try different things for 4 week stretches and track your progress. Heavier weights, lighter weight, higher rep ranges, more sets, etc. I like to employ big volume with my calves to make sure they are absolutely destroyed.

You're welcome

I agree - gotta hit them with a vengeance.

[Jeff the Repper]

Hey Bodybuilding.com!

I wanted to join the forums so I can talk to real people who enjoy the sport of bodybuilding like I do. I'm here to answer questions, give diet/training/supplement tips, and just talk about bodybuilding in general.


If you're looking for REAL information and none of the bro-science I have been reading so much of lately in this industry, THIS is the place to come.


For those who don't know who I am, some of my past accomplishments are:

NPC National Overall Champion
Mr. Universe Champion
Mr. World Champion
European Grand Prix Champion x2
Mr. Olympia Runner Up 3x ( Should have won at least 1 of these)
Arnold Champion Champion
IFBB Hall of Fame Inductee in 2004
Ben Weider Lifetime Achievement Award Winner 2009
Arnold Classic Lifetime Achievement Award Winner 2013




Very excited to be here!

fixed

[talik]

Who were some of your biggest inspiration outside of bodybuilding? As a businessman and entrepreneur.

[PendlayRow8500]

Mostly size

[MrMakAttack]

thank you all for the very warm welcome


Biggest suggestion I have there is to really focus on the mechanics of your bicep motion while training, instead of just going for heavier and heavier weight. Get a weight that is heavy, but that you can use great form with, and then make sure every single rep includes COMPLETE supination(turning your wrist in) and COMPLETE pronation(turning your wrist back out) to activate both heads of the bicep completely. Squeeze and make sure your feel each and every rep, deep in your bicep.

You are welcome and thank you for the great advice!

You're welcome

I agree - gotta hit them with a vengeance.

Going to try those shrugs on my next shoulder day.

[Iceman1800]

Has your diet changed a lot as you've aged? We're very close in age so I'm not calling you old btw. Do you track calories and macros?

[TheMatzah]

Going to try those shrugs on my next shoulder day.

Yeah man! "I command them to grow"

Has your diet changed a lot as you've aged? We're very close in age so I'm not calling you old btw. Do you track calories and macros?

Age is a #, it's more in mentality and view of life Nearing 40 and don't feel it, only certain days.. damn knees, lol

[mm394006]

That was a fun photoshoot, I remember it well. This photo should be in a lot of magazines again soon as I think we'll be using it for our upcoming release PlasmaJet

What period do you think was your best physique? I've seen some crazy pictures both on stage, during prep, and off season and they are all very impressive. I've always wondered which version of those and which year or time period of your career was your personal favorite version of yourself.

[x-trainer ben]

The rear trap( behind the back) movement works; i have been doing it with the smith machine for some time. Focus on using the traps to lift( lose grip) and you are golden.

[MMIS90]

Welcome to the site! What is your favorite body part to train?

[LethalGunz34]

Rich, what's your take on these fancy liberal/hipster diets these days? Intermittent Fasting and "If It Fits Your Macros"?