Bodybuilding icon Rich Gaspari is well known for his shredded physique and intense training style. However, his key feature remained his massive arms. Gaspari shared a throwback video on Instagram, showcasing the intense training he engaged in to build his mighty arms.

In the video, Gaspari is training his arms with the help of unilateral cable bicep curls. He reveals how one of his ‘most typical body parts’ was his arms, and he would spend a good amount of time and effort on building them. The video shows him focusing on his tricep, bicep, and the brachialis.

“One of my most typical body parts was my arms. I had to really focus on the tricep, the bicep, and the brachialis. Here you can see I’m slowly contracting my biceps, and you can see the brachialis muscle,” he captioned the video. “I was able to get my arms almost 21 at their biggest.”

This shows the depth of understanding that Gaspari has of human anatomy. He understands that while the brachialis muscle sits under the bicep and is not as clearly visible, training it can be immensely beneficial. Furthermore, it can give an appearance of having thicker arms- a look that Gaspari was clearly going for.

The resistance band offers tension on the muscle, stimulating wear and tear on the brachialis and adding to the thickness of his arms.

Along with following a strict workout schedule to build and maintain his physique, he also followed a great diet. He often emphasized that his bodybuilding success lay 70% to 80% in his diet, and the rest in his training.

Inside Rich Gaspari’s Diet

According to Fitness Volt, Gaspari has often been vocal about the diet that other bodybuilders follow. He stresses the importance of eating more calories, saying, “You’re not going to grow muscle until you feed the machine.”

As per a recent video, Gaspari shares his diet plan, stating, “If you don’t have the right macronutrients to grow, you’re not going to grow.” He reveals that he takes 35% protein, 45% carbohydrates, and 20% fats daily.

“With macros, you want to stay on a 35, 45, 20, 35% protein, 40% carbohydrates, 20% fat. What you’re going to be eating with your proteins is you’re going to stay with low fat proteins. Staying with lean ground meat, chicken, salmon, eggs, try to eat more egg whites, of course, but have a couple of egg yolks. Whey protein, of course. For complex carbohydrates, I stick to gluten-free carbohydrates, sweet potatoes, potatoes, yams, brown rice, and oatmeal. That’s basically my carbohydrates. Some beans, some simple fruits.”

However, he also advises steering clear of refined carbs like white sugar, white flour, and white bread. He also talks about the importance of adding fiber, such as salads, cauliflower, broccoli, and asparagus.  

Clearly, the amount of time, effort, and dedication Gaspari put into his arms and physique had paid off.

What do you think of Rich Gaspari’s massive arm size?

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Written by

Avantika Das

Edited by

Ashvinkumar Patil