Ryan Hughes Muscle Building Program
When packing on dense lean muscle mass, Ryan Hughes takes a no-frills approach to his training and nutrition programs. He eats the same healthy foods day in and day out and sticks to the basics in the gym, because that's what works for him.
Like a well-oiled machine, Ryan powers through his grueling workouts and never misses a meal, because he knows that you have to eat big to get big.
If you want to be a powerhouse like Ryan Hughes, then don't miss his unique muscle building program.
Ryan Hughes' Fitness Program
Watch The Video - 11:25
Abdominals: Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.
Cardio: Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily.
2 scoops Gaspari Nutrition Spirodex
1 serving Gaspari Nutrition SuperPump Max
Ryan Hughes' Personal Philosophy
My approach to nutrition is very simple. Over the past few years I have tried various foods, quantities and timing strategies and I believe I have found what works best for me. I stick to simple quality protein sources and complex carbohydrates. My diet does not contain a ton of variety as you can tell which may not be right for everyone.
However, I don't mind the lack of variety and I enjoy knowing exactly what I am getting each and every day. The lack of variety makes it easy for me to plan ahead and prepare my food. Grocery shopping and meal preparation are a breeze for me because I stick to simple, high quality foods which require little preparation time and effort.
My strategy is simple, quick and easy!
My training strategy is also straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine.
I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I rarely "bulk" anymore. I take a few months to try and add new muscle mass each year, but these periods of time I still eat clean.
My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio.
Supplementation for me is very regimented and consistent. I believe this to be the key to supplementation success. I have always used Gaspari Nutrition products.
In fact my first supplement stack ever was Size-On/SuperPump 250. So, signing with Gaspari Nutrition was sort of like a dream come true for me. If you look back into my forum posts, blogs and comments you will find that I have always supported the brand and used the products.
I also use fish oils and Genr8 Vitargo, which is a great product to use post-workout. I use Vitargo year round, even when cutting. One tip I would give anyone who is looking to add a supplement regimen to their current plan is, get everything else in check first.
Do not rely on supplements; use them in addition to a balanced diet and strict training regimen. You will see great results if you use these products properly in the right nutritional and training environment.
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I agree, plus they added some of the proteins up wrong, saying 8 egg whites only has 10 grams of protein... it's almost a cup and a half of egg whites!
He's an ectomorph like me. I should be eating like this but yeah it's way too much moneywise.
That actually depends on his work life and how much cardio he does with this workout. So there is a good chance that he does need that amount of calories.
I agree with carrnage23, this is just propaganda to sell their products...
that would be true if this workout was the only thing he was doing but realistically he is obviously going a lot harder and I do think most of his carbs/protein are being utilized because hes a body builder this isn't a body builder routine its just a mass gain he obviously does way more stuff that he doesn't mention here to keep things straight forward
He is a professional body builder and prob hits the gym two to three times per day. I guarantee he does eat all of that food. I eat 3500 cal/day and I have a very structured workout plan that is working right now but I know that if I stop eating so much I will lose weight. I would eat more but I don't make all that much money to spend half of my check on food.
Doesn't mean you have to follow his exact nutrition plan why not adapt it to suit yourself and shut up moaning, use it as a guide line to suit yourself, everyone is different so instead of picking take a few hints and tips to help yourself.
Ryan has definitely found a program that works for him! I think the information provided is very beneficial as long as the individual uses it to find a program that works for them. Eating is the key, i have gained almost 40 lbs. through diet and training. Thanks for great tips Ryan!
Regarding the reps and sets, do you increase the weight as you go down in reps (Ex: Squats - 6 sets - 15,12, etc.)
yeah if i had the money to eat like this each month, id move out of my box for a studio apartment and move into a real home lol. i guess the least i can do is relace some of my workouts and try out some that are listed for awhile
You want me to eat how much again?
*Looks at diet layout, number of calories per day. Looks at bank account. Back to diet. Back to bank account.*
Um... What are my alternatives exactly?
Not all of us get paid to eat right and look good lol some of us don't have the luxury to spend that much on food :/
I think this is a good program to learn some new things from. Unfortunately for all of us, no one cookie cutter plan works for everyone. Gotta keep on experimenting and changing things up. This is good stuff though.
I'm on my 4'th cycle of Kris Gethin's 12 week hardcore program, but this seems to be better suited for my mass/bulking ambitions for 2012!
WRT comments on cost/"millionaire diet": You have to eat big to get big. Period. However, there are numerous budget friendly alternatives! Canned tuna, frozen chicken breast, any carb source can be replaced by oats and broccoli, etc. Lowering diet cost does not imply lowering diet quality! Cheers