Rich Piana was an actor, entrepreneur, bodybuilder and social media star. His unique, massive appearance was well-known around the globe. He weighed in at over 290 lbs and had 23,5 inches of arms.
Rich is admired by many people, but he has also faced criticism for his raw and honest videos. Some believe Rich went too far in openly discussing his steroid use, which was linked to his premature death.
Rich refused to be criticized and continued his mission of educating others about the positive and negative aspects of bodybuilding.
Here’s his story:
> “If you are faced with the decision of whether to go natural or take steroids, choose natural. Steroids are not a good idea. You’re not only harming your body but also hurting yourself.
Athlete Statistics
Full Name: Rich PIanaWeightHeightArmsAge lbs (124.7kg – 129.3kg)6’1″ (185.5cm)23,5”50Date of BirthNationalityProfessionSeptember 26, 1971AmericanActor, Bodybuilder, Social Media Star, EntrepreneurAliasEraOne Day You May1990, 2000, 2010Weight lbs (124.7kg – 129.3kg)Height6’1″ (185.5cm)Arms23,5”Age50Date of BirthSeptember 26, 1971NationalityAmericanProfessionActor, Bodybuilder, Social Media Star, EntrepreneurAliasOne Day You MayEra1990, 2000, > “Whatever it takes!”
Accomplishments
Titles
* NPC Mr. California Champion
Other Contests * Sacramento Pro 1st
* Border States Classic XXX Fitness, Bodybuilding, and Figure Championships – 1st
* Border States Classic XXX Fitness, Bodybuilding, and Figure Championships – 1st * NPC USA Championships – 11th * 1999 NPC USA Championships – 7th
Record-breaking Lifts
* Bench Press: 225kg (495lb), for 3 reps
* Squats: 265kg (585lb) for two reps
* Deadlifts: 1 reps at 265kg (585lb).
* Barbell Curl: 125kg (275lb) for 3 reps
Biography
Starting Bodybuilding
Rich was born in California and raised there. His fascination with bodybuilding started at age 9. Rich would often go to the gym to see his mother training for her bodybuilding contests. Rich was heavily influenced by Bill Cambra (an ‘old-school” bodybuilder).
Rich started weightlifting at age 11. Rich began competing in bodybuilding contests at the age of 15 four years later. Rich was 19 years old when he won the Mr. California title.
For almost two decades, he competed on and off, winning competitions like the 2009 NPC Sacramento Pro or the 2009 Border States Classic Championships.
Business
Rich began investing his time in acting and business after he had finished his competitive days. Rich began to appear in commercials and bodybuilding shows, as well becoming an internet influencer on bodybuilding.
Rich was a worldwide sensation thanks to his amazing looks and the thousands of people who followed him.
Rich saw the potential that his popularity brought him and started several businesses. Rich started a clothing company, a supplement company, as well as a food delivery and prep company.
Over the years, the businesses were hugely successful and Rich was a major bodybuilding celebrity.
Steroid Usage Controversy
Rich is a role model to many but there are some who think he’s too open in his videos.
Rich has spoken out about his use of steroids many times, stating that he has been using substances since he was 18 years old.
Although he was subject to a lot criticism, he felt it was important to warn young bodybuilders about the dangers of using steroids.
Rich’s death
Rich died on the 21st August 2017. Rich died after a struggle for several days in a coma.
Training
Rich had to adhere to a strict workout regimen when he competed in bodybuilding competitions. He was not allowed to modify his routine. Rich was able get in top shape by following a prescribed program.
Rich did not compete and allowed himself to train however he wanted. Rich didn’t stick to a routine, but listened to his body.
Rich explains his training style. If I feel like I can’t do wide grip pullups after two sets and have no pump, then I might try lat pulldowns. It works great and I get 10 sets!
Rich Piana’s Workout Routine
Rich disliked having a training program, but he liked creating new routines every week.
Monday – Back
* 4 sets of 12+ reps Single Arm Dumbbell Rows and Two Handed Dumbbell Rows
* 5 sets of 12+ reverse cable fly’s
* Lat Pull-Downs: 5 sets of 12+ reps
* T-Bar Rows, 4 sets with 12+ reps
* 4 sets of 12+ reps in Bent Over Barbell Rows
Tuesday – Chest
* Incline Chest Barbell Press, 5 sets with 12 reps
Flat Bench Barbell Press, 5 sets with 12 reps
* 6 sets of Cable Fly’s Reps
Wednesday – Legs (Hamstrings and Quads).
* Lying Leg Curl Machine, 4 sets (12+ reps)
* 4 sets of 12+ reps, Isolated Single Leg Curl Machine
* Dead-Lifts with stiff legs, 5 sets of 12, 12 reps
* Leg Extensions, 4 sets with 12+ reps
* Leg Press, 4 sets with 12 reps
* Hack Squats, 5 sets with 12 reps
Thursday – Shoulders & Traps
* Dumbbell Lateral Raises 5 sets of 12+ reps
* 4 sets of 12+ reps Machine Shoulder Press
* Reverse Fly’s 5 sets of 12+ reps
* Machine Trap Raises, 6-8 sets of 12+ reps
* Barbell Front Trap Raises – 4-6 sets of 12+ reps
Friday – Arm Day
* 4 sets of 12+ reps Single Arm Isolation Cable Bracep Curls
* Dumbbell Bicep Curls. 5 sets of 12+ reps
* Reverse Fly’s 5 sets of 12+ reps
* Incline dumbbell curls, 4 sets of 12+ reps
* Machine Seated Triceps Push Downs (4 sets of 12+ reps).
* Extensions of the Overhead Rope Triceps, 4 sets of 12
* Close grip bench press, 4 sets
Rich’s Take on Cardio
Rich acknowledged the importance of cardio for elite athletes, but he said that he did not follow traditional cardio workouts.
He would instead do weight training or MMA with shorter rest periods than he would walk for an hour on a treadmill.
Favorite Exercises
Rich Piana was a huge advocate for cables and machines. They were more important than weights for Rich Piana’s bodybuilding journey.
Rich believed that they would provide him with the best pump and contraction. They also gave him better overall results than lifting heavy compound moves.
High Reps vs. Low Reps
Rich stated that he had better results when he did high reps than if he trained at a range of 4-8 reps. Rich often focused his entire workout on 16 reps or more per set.
Eight-Hour Arm Workout
Rich believed that everyone should be different from each other. His 8-hour arm workout is an example of this.
Rich shared his complete arm workout, which took him to the extreme. It shocked his viewers. Rich said that this was not for everyone and is only for those who are prepared to push the limits.
Rich would eat a large breakfast two hours before his workout. Rich would consume 16 protein shakes that were made up of simple sugars and protein. He would then eat a big meal and stop working out for two days after he finished.
Workout 1
* 4 sets 10 reps – skull crusher
* 4 sets 10 reps – barbell curl
Workout 2
* 4 sets 15 reps – single arm dumbbell extension
* 4 sets of 15 reps dumbbell hammer curl
Rich would alternate between the two exercises for 30 minutes, each one lasting non-stop. He took a short break to drink a protein shake before moving on to the next “mini workout”, which would take him another 30 minutes. The cycle was repeated until he had completed 16 mini workouts in an eight-hour time period.
> > “My chest and arms were always the most difficult for me!” For 32 years, I was obsessed with my arms! I tried everything I could to raise them, and for two years I did arm exercises every night before going to bed. I was also training them twice per week at the gym, and receiving arm massages for recovery three times a weeks. Because of my large back and weak chest, I stopped training back and legs for three years.
Nutrition
Rich Piana did not follow the same diet each day as he did with his training. Rich stated that he has never followed a set diet or meal plan since leaving the competitive bodybuilding stage. ”
Rich stated that he doesn’t like to torture his body by eating more than 10 meals per day. Rich said he preferred to eat whatever his body wanted.
He maintained a mindful attitude to food choices throughout this time. This meant that he would eat nutritious and healthy foods most of the day while enjoying a cheat meal or two.
> > “Once I gained 25kg (55lb), in just 5 days after a performance! I can eat anything! “I can usually fit in an ice cream tub most days!”
Supplementation
Rich believed in food more than supplements. That’s why he founded a company that sold products made from food.
He did not drink the standard whey protein shake. Instead, he made his own shake with blueberries, sweet potatoes and other ingredients. This shake was used for post-workout.
Rich also drank his BCAA supplement during the day. This helped muscle recovery.
> > “Most people make the decision to take steroids too soon! It seems that nowadays, working out is a part of taking steroids! While everyone has their own preferences, it is amazing how many people do it these days!
Influences and Idols
Rich’s mother was a major influence in his bodybuilding and personal life. Rich watched his mother train at the gym every day and was inspired to one day become a competitive bodybuilder like them.
Rich spoke about his other influences and said, “All those monsters in Golds Gym when i was 6 years old!” Bill Cambra was his biggest influence, and we remain in touch to this day!”
> “There is no shortcut. Being a bodybuilder is hard work. If you don’t want to put in the work, it might not be the right sport for you. It’s important to love it. You will reach your goals if you love it.”
Rich Piana: What can we learn from him
Rich Piana was a person who had a lot of success over time – he became an actor, professional bodybuilder and entrepreneur.
He did all this despite critics and comments that tried to downgrade him and his honesty.
Rich’s example shows us that you don’t have to follow the same path to success as everyone else. It is possible to meet people who disagree with you, but that’s part and parcel of being successful.
Keep your course and don’t let anyone stop you. This is one way you can achieve your goals, just like Rich Piana.
