How Did You Get Started In Bodybuilding?
I began working out with the intent of getting “big arms” and a “six pack” as most guys do. However, after years of studying, training and perfecting my diet/nutrition, it became a passion of mine. I love the lifestyle and love physical and mental challenge it poses, day in and day out. I entered my first bodybuilding competition at age 19 and from there I was hooked on not just the lifestyle, but competition as well.
What Is Your Best Accomplishment So Far?
I would say becoming one of the first two IFBB Men’s Physique Pros, without a doubt. That was a moment I truly will never forget.
What Workout Routine Has Worked Best For You?
When I began working out and for the first few years I stuck to the basics and focused on compound movements, strength training and proper form. Since then, my goals, physique and training have all changed. I developed my new training system, my ‘Blast Training System’ when I came to a point where I wanted to combine bodybuilding style training with high intensity, volume and cross fit style training principles. I have been using my ‘Blast Training System’ for a while now and recently decided many others could benefit from it as well. Thus, I put it down on paper and released it to the public through in ebook form. Here is a sample Chest Blast Workout entitled “Levels.”
“Chest Blast: Levels”
- Incline Bench Press: 12, 10, 8, 6 (Increasing weight with each set.)
- Incline Dumbbell Flyes: 20, 20, 20, 20
- Burpees: 10, 10, 10, 10
- Dumbbell Bench Press: 12, 10, 8, 6 (Increasing weight with each set.)
- Pec Deck: 20, 20, 20, 20
- Burpees: 10, 10, 10, 10
- Decline Bench Press: 12, 10, 8, 6 (Increasing weight with each set.)
- Decline Cable Flyes: 20, 20, 20, 20
- Burpees: 10, 10, 10, 10
(Use a moderate weight following the heavy incline press and feel the burn.)
Finish off the first triset with burpees.
(Use a moderate weight following the heavy dumbbell flat press and feel the burn.)
Finish off the second triset with more burpees!
(Use a moderate weight following the heavy decline press and feel the burn.)
Finish off the final triset with more burpees! Notice the trend?
*(triset: completing three exercises in an alternating set pattern without stopping. Exercise 1, Set 1, Exercise 2, Set 1, Exercise 3, Set 1. Rest. Repeat.)
There is plenty more where that came from in my ‘Blast Training System’ ebook, which can be found here: www.HughesFIT.com/Store
Top 3 Favourite Exercises And Why?
My top 3 exercises would have to be Bench Press, Barbell Bent Over Rows & Barbell Squats. I love compound movements and these three have given me the best overall result in my years of training.
Favourite Form Of Cardio?
The ‘Blast’ workouts themselves can get your heart rate up there, but as far as traditional cardio, I would say HIIT. I enjoy anything and everything high intensity!
What Is Your Diet Like?
Nutrition, more so than any other portion of this lifestyle, is based specifically on the individual. Blanket or generic type diet/nutritional regimens are only so effective as they do not take into effect the individual’s BMR, LBM, total caloric expenditure, activity factors, body type, etc. These variables are crucial to designing a nutritional regimen that is effective and will provide you with continued results. My specific diet is custom designed around my variables and my specific body. A lot of time, trial and error and calculation have gone into what works best for me. This is something that is crucial for someone looking for the absolute best overall results.
Any Staple/Classic Healthy Meals That You Always Eat?
My favourite protein source is 99% lean ground turkey. I eat it 4-5 times a day, every day and somehow never get sick of it. I love it! As for a cheat meal, I like a good Italian pasta meal or sushi!
What Supplements Do You Use?
I use 5 supplements year round. They are as follows; Multi Vitamin, Protein Powder, BCAA’s/Amino Acids, Post Workout Carbohydrates & Creatine. The brands and products will vary but these supplements are staples in my regimen at all times.
What Are Your Tips For Success For Beginners?
Start out right! There are ways to get the information you need (this being one of them) to do things correctly from the start. You can save yourself a lot of time and effort by simply incorporating all aspects of the lifestyle from day one. Use an effective training regimen, stick to the basics supplement wise and lastly, but most importantly nail down your nutrition from the get go. Diet is key. Make sure your counting your daily macro nutrient totals and have calculated or had someone calculate your individual fitness variables. Take any and all guessing out of the equation and results are bound to come!
What Is The Best Advice You Have Ever Been Given?
Lift for feel, not for weight. I don’t care how much you can lift, what matters is how you feel the movement. I can get a sick pump and crazy muscle soreness without lifting very much weight at all. This is because I focus on feeling every rep and squeezing out each movement. Don’t just go through the motions. Get the most out of every rep, set and workout.
Did You Make Any Mistakes When You First Started Out?
Of course! The only mistake I didn’t make was actually entering the gym. However, over time you live and learn. I just wish I knew what I know now from day one! However, hopefully I can help others start off with more knowledge then I did and help build their ideal physique much faster!
Your Best Tips To Getting Into Contest Shape/Losing Those Last Few Pounds?
Once you’re at that level of conditioning, you should have the diet, training and supplementation down pat. The hardest part about the last few weeks of contest prep is the mental aspect. The cardio, carb depletion and run down feeling really take a toll on you mentally, but I still say that getting up on stage is one of the most gratifying experiences I have ever experienced.
What’s Your Gym Playlist Like? Favourite Song To Play While Running?
All House/EDM. I used to be into the rock/metal while training but got over the whole “I need to be pissed off to have a good workout” thing. Now I listen to music that I enjoy and really gets me amped up in a different way to train.
Where Does Your Motivation Come From?
Within. The only place it can come from really. There are external factors that can inspire you but motivation itself comes from within!
Favourite Bodybuilders? Inspirations?
Inspirations would have to be Arnold for his unbelievable aesthetics, which in my opinion is the most important aspect of any physique and Greg Plitt for his success in the field at which I am pursing specifically.
“Live for today because tomorrow is promised to no one” No matter how deep I get into the fitness/competition lifestyle, I will always enjoy each day to the fullest. The moment anything I do in life takes away from enjoying it to the fullest, is the moment I need to move on.
For More OF Ryan Please Check Out His:
Blast Training System: www.HughesFIT.com/Store
Sponsors: www.Nuts-N-More.com, www.theironmulisha.com & www.ProTanUSA.com