Rich Piana was a professional bodybuilder, powerlifter, and internet personality who was known for his massive size and incredible strength. He was born in 1971 and grew up in California, where he developed a passion for bodybuilding and weightlifting at a young age. Over the course of his career, Piana became one of the most recognizable figures in the bodybuilding world, thanks to his impressive physique and outspoken personality.
Career
Piana began his bodybuilding career in the 1990s, and quickly rose to prominence thanks to his massive size and incredible strength. He competed in a number of bodybuilding and powerlifting competitions over the years, including the NPC Mr. California Championships, the NPC Sacramento Pro Championships, and the IFBB Mr. Olympia competition.
Despite his success on the competitive bodybuilding circuit, Piana was perhaps best known for his work as an internet personality and fitness influencer. He launched his own YouTube channel, where he shared videos about his workout routines, diet plans, and general philosophy on fitness and bodybuilding. He also launched a successful line of supplement products under the name “5% Nutrition.”
Piana was known for his controversial opinions on bodybuilding and fitness and was never afraid to speak his mind. He was a proponent of using performance-enhancing drugs and was open about his own use of steroids and other substances over the course of his career.
Workout Plan
Piana’s workout routines were intense and focused heavily on building mass and strength. He was known for his “Go Heavy or Go Home” philosophy, which emphasized the importance of pushing yourself to your limits in the gym. Some of his favorite exercises included heavy squats, deadlifts, and bench presses, as well as isolation exercises like bicep curls and tricep extensions.
Rich Piana’s workout routine was known for its intensity and focus on building mass and strength. Here is a sample workout plan based on his preferred exercises and training philosophy:
Day 1: Chest and Biceps
- Barbell Bench Press – 4 sets x 10-12 reps
- Incline Dumbbell Press – 4 sets x 10-12 reps
- Cable Flyes – 3 sets x 12-15 reps
- Standing Barbell Curl – 4 sets x 10-12 reps
- Dumbbell Hammer Curl – 4 sets x 10-12 reps
- Preacher Curl – 3 sets x 12-15 reps
Day 2: Back and Triceps
- Barbell Deadlift – 4 sets x 8-10 reps
- Pull-ups – 4 sets x 10-12 reps
- T-bar Row – 4 sets x 10-12 reps
- Seated Cable Row – 3 sets x 12-15 reps
- Close-grip Bench Press – 4 sets x 10-12 reps
- Triceps Pushdown – 4 sets x 10-12 reps
- Dips – 3 sets x 12-15 reps
Day 3: Rest Day
Day 4: Legs
- Barbell Squat – 4 sets x 8-10 reps
- Leg Press – 4 sets x 10-12 reps
- Lying Leg Curl – 4 sets x 10-12 reps
- Standing Calf Raise – 4 sets x 12-15 reps
- Seated Calf Raise – 3 sets x 12-15 reps
Day 5: Shoulders and Abs
- Seated Dumbbell Press – 4 sets x 10-12 reps
- Arnold Press – 4 sets x 10-12 reps
- Lateral Raise – 3 sets x 12-15 reps
- Rear Delt Flyes – 3 sets x 12-15 reps
- Cable Crunch – 4 sets x 15-20 reps
- Hanging Leg Raise – 3 sets x 12-15 reps
Day 6: Arms
- Skullcrushers – 4 sets x 10-12 reps
- Cable Rope Pushdown – 4 sets x 10-12 reps
- Concentration Curl – 4 sets x 10-12 reps
- Cable Hammer Curl – 4 sets x 10-12 reps
- Reverse Barbell Curl – 3 sets x 12-15 reps
Day 7: Rest Day
Notes:
- For each exercise, choose a weight that allows you to complete the recommended number of reps with good form.
- Rest for 60-90 seconds between sets.
- Incorporate drop sets and supersets as needed to increase intensity.
- Aim to progressively increase the weight or reps over time to continue making gains.
Diet Plan
Piana’s diet plan was also geared towards building muscle and supporting his intense workout routines. He consumed a massive amount of calories each day, often upwards of 10,000 or more, to support his massive size. His diet was high in protein, with a focus on lean meats like chicken, turkey, and fish, as well as complex carbohydrates like brown rice, sweet potatoes, and oatmeal. He also consumed a large number of supplements, including protein powders, pre-workouts, and amino acid supplements.
Rich Piana was known for his massive size and impressive physique, and his diet played a crucial role in achieving these results. Here is a sample diet plan based on his preferred foods and macronutrient ratios:
Meal 1:
- 12 egg whites
- 1 cup of oats
- 1 scoop of whey protein
Meal 2:
- 8 oz of chicken breast
- 1 cup of brown rice
- 1 cup of vegetables
Meal 3:
- 8 oz of ground beef
- 1 cup of white rice
- 1 cup of vegetables
Meal 4:
- 8 oz of salmon
- 1 sweet potato
- 1 cup of vegetables
Pre-Workout:
- 1 scoop of whey protein
- 1 scoop of BCAAs
- 1 scoop of pre-workout
Post-Workout:
- 2 scoops of whey protein
- 1 scoop of BCAAs
- 1 scoop of creatine
Meal 5:
- 8 oz of steak
- 1 cup of white rice
- 1 cup of vegetables
Meal 6:
- 10 egg whites
- 2 tbsp of natural peanut butter
Notes:
- Rich Piana typically consumed around 5,000-6,000 calories per day to support his intense training and massive size.
- His macronutrient ratios were generally high in protein (around 2 grams per pound of body weight), moderate in carbs, and relatively low in fat.
- He emphasized whole, nutrient-dense foods and avoided processed and junk foods.
- He consumed supplements like whey protein, BCAAs, pre-workout, and creatine to enhance his performance and recovery.
Steroid Course
As an outspoken advocate of steroid use, Rich Piana was open about his cycles and dosages. However, it is important to note that the use of steroids is illegal and can have serious health consequences. Here is an example of a steroid cycle that Rich Piana reportedly used:
Weeks 1-12:
- Testosterone Enanthate: 1,000 mg per week
- Trenbolone Enanthate: 500 mg per week
- Human Growth Hormone: 4 IU per day
Weeks 13-24:
- Testosterone Enanthate: 1,000 mg per week
- Trenbolone Enanthate: 500 mg per week
- Masteron Enanthate: 500 mg per week
- Human Growth Hormone: 4 IU per day
- Insulin: 10 IU post-workout
Notes:
- This is an advanced cycle and should only be attempted by experienced steroid users.
- The dosages listed are extremely high and can cause serious side effects.
- Rich Piana was known to cycle on and off steroids, taking breaks to allow his body to recover.
- He often emphasized the importance of monitoring blood work and working with a knowledgeable physician to manage the risks associated with steroid use.
Rich Piana was a larger-than-life figure in the bodybuilding world, known for his massive size, incredible strength, and controversial opinions on fitness and performance-enhancing drugs. While his use of steroids and other substances was controversial, he was always open and honest about his practices and believed that they were necessary to achieve his goals. Piana’s legacy in the bodybuilding world lives on, and he remains a popular figure among fans and followers of the sport.