Ryno Rivera

Helping you build strength and muscle

[Ryno Rivera @ryno_rivera]

Junk volume: doing 3-4 sets building weight of same the number of reps (or even more reps) than your working set

Warm up as needed, but keep your reps low

If your working set is 5-8 reps, do 1 warm up 8, 1 warm up of 4, then maybe another warm up of 1-2 then GO

[Ryno Rivera @ryno_rivera]

Most people I have trained that were “burnout” or “overtrained” had 1 thing in common

They were training SO much

High volume, 5+ days per week etc

It wasn’t their effort, in fact, once we lowered their total workload they trained harder and felt better

[Ryno Rivera @ryno_rivera]

Some of my clients are surprised when I tell them they’ll be doing a lot of the same movements for 6+ months (years even for some)

After 3+ months and all their lifts are improving and continue to improve, they don’t want to change things

Making progress = fun

[Ryno Rivera @ryno_rivera]

When someone says doing the same stuff over is “boring”, majority of the time they just stopped making progress

Usually due to the training getting “too hard”

This is why I focus on effort so much in my programs

I want you to succeed!

[Ryno Rivera @ryno_rivera]

If you are constantly changing stuff in your training, you’re not training for a goal/to make progress

6 weeks is not long enough to progress a rep range, lift, form etc

Start thinking 6+ months

[Ryno Rivera @ryno_rivera]

Spare me the “boring” argument

I’ve trained thousands of people over the last 13+ years

Not one person got “bored” from making progress

[Ryno Rivera @ryno_rivera]

Fitness myth that needs to die:

Free weights are more functional and work “stabilizers” and machines don’t

[Ryno Rivera @ryno_rivera]

Training is so simple

3-4 days per week
5-7 lifts per workout
1-2 sets per lift

Progressively get stronger each session

So why don’t more of us train like this? It’s not boring, it’s hard AF

[Ryno Rivera @ryno_rivera]

And yes, this is just one working set per left
Cut out the junk volume
You’re just damaging your joints for the long haul

[Ryno Rivera @ryno_rivera]

Full Body B results after 7 rotations

*The Workout*

Pec Dec Fly
Hammer High Row
Lying leg curl
Leg press
Hammer shoulder press
Dip
Seated calf raise

[Ryno Rivera @ryno_rivera]

N.O.T.H.I.N.G

[Ryno Rivera @ryno_rivera]

One of the biggest gains killers is constantly varying stuff, especially exercises
6-8 weeks is nowhere near long enough to make any real progress

[Ryno Rivera @ryno_rivera]

Some results after 7 rotations of Full Body A

*The Workout*
Incline Hammer Press
Neutral Pulldown
Seated Leg Curl
Leg Extension
Machine Lateral
Preacher Curl
Hip Calf Raise

[Ryno Rivera @ryno_rivera]

NOT A DAMN THING

[Ryno Rivera @ryno_rivera]

Rep range tip:

Aim for the BOTTOM of the range

I.e. 5-8, aim for 5-6 reps
This will ensure you’re getting close enough to failure + give you room to climb reps over the next few rotations of the lift

[Ryno Rivera @ryno_rivera]

@tarik Lil bro productions