Rich Gaspari is teaching the next generation of bodybuilders how to lift without getting injured. On April 22, 2026, ‘The Dragon Slayer’ broke down why lifting super-heavy weights with bad form is not the answer for building muscle.
“I just don’t get it. I see a lot of guys training in the gym, super heavy weights, trying to do these maxes getting hurt in the gym. I’m a victim of it, as well. Coming up younger, trying to lift super heavy weights, having an array of injuries that I’m now dealing with older.”
Rich Gaspari led an illustrious career in the Men’s Open division. In 1989, he made history, cementing himself as the inaugural Arnold Classic champion. In terms of accomplishments, that just scratches the surface. During his career, Gaspari was known for extreme conditioning levels and became the first competitor to boast striated glutes onstage.
While he never laid claim to the Sandow trophy, Gaspari became one of Lee Haney‘s greatest threats. Beyond the stage, retirement hasn’t stopped Gaspari from remaining in tremendous shape. However, he admits that injuries have affected his day-to-day life, leading him to break down how to train smart and safely.
Rich Gaspari Says Lifting Super Heavy With Bad Form ‘Not the Answer: ‘I Just Don’t Get It’
In the Instagram post, Gaspari emphasized that if you aim to build muscle, lifting super-heavy weights with bad form is not the answer.
“Are you in the gym to be a weightlifter and see how much you can lift? Or are you in the gym to build muscle? If you’re in the gym to build muscle, lifting super heavy with bad form is not the answer.
Controlling the weight, eccentric movements with the negatives, doing pump sets, where you really do reps to put blood in the muscle to engorge the muscle, that’s going to get the muscle to grow.”
He also warned that lifting heavier without control risks injuries:
“For all you guys out there that think you’re going to grow lifting super heavy, you’re not going to build. You’re going to get stronger, but you can have injuries doing it. Remember, you’re not a weightlifter, you’re a bodybuilder. Bodybuilders build muscle, not just lift heavy weight,” shared Rich Gaspari.
Training quality isn’t the only lever Gaspari pulls to spark gym results. He recently warned against doing endless hours of cardio if the goal is fat loss. According to the bodybuilding star, changing your diet is the biggest difference-maker when it comes to losing weight.
Gaspari lifted heavy in his prime, but believes controlling the weight helps prevent injuries. At 62, he continues to showcase impressive longevity in the sport, helping guide the next wave of athletes on the rise.
RELATED: 62-Year-Old Rich Gaspari Fires Off 50-Rep Smith Squat Set To Finish His Leg Day
