Rob — Riches

1st Place Junior Lightweight at the World Finals (2006). WBFF: Won the World Fitness Model Championship in 2011.

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. Rob Riches

He has appeared on the covers of major magazines, including Maximum Fitness , World Physique , and Muscle & Fitness . Training Philosophy and Personal Brand 1st Place Junior Lightweight at the World Finals (2006)

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 . He emphasizes "feeling the muscle" over ego-driven lifting

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.