Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Rich Gaspari’s Advice To Build Muscle – “Use Combination of Things To Cause Positive Effect’

Veteran bodybuilder Rich Gaspari argues that synergizing diet, training, supplementation and rest is the key to build muscle and lose fat at a faster pace

Written by Andrew Foster, C.S.C.S

Published on3 September, 2023 | 3:13 PM EDT

Ask Question?
Rich Gaspari Advice Build Muscle

Credit: Rich Gaspari (via Instagram)

Veteran bodybuilder Rich Gaspari recently shared the best practice to build muscle and lose fat at a faster pace. Having retired from professional bodybuilding all the way back in 19xx, Gaspari has still maintained excellent fitness levels. As a result, his bodybuilding wisdom holds a lot of weight in the fitness community.

During the prime of his career, ‘Dragon Slayer’ was admired for his insane conditioning and muscularity. He started competing in 1983 and continued to show his talent until the early 1990s. The 60-year-old’s resume includes several victories like the Mr. America, Mr. World and the first ever Arnold Classic title.

Gaspari competed on the Olympia stage seven times and achieved a runner-up finish on three of those occasions. The bodybuilding community has honored the legendary bodybuilder’s achievements by inducting him in the IFBB Hall of Fame in 2004. He is also the recipient of the 2013 Arnold Classic Lifetime Achievement Award.

Gaspari is a prominent voice of the sport and he continues to impart bodybuilding knowledge through social media channels. In recent times, the veteran bodybuilder has voiced his concerns about heavy PED use among young lifters and warned about the long-term implications. But he primarily uses social influence to enrich his followers’ knowledge of the craft. Be it stating the importance of exercises like Romanian deadlifts or Jefferson squats, or sharing tips to build massive arms with 21s training, Gaspari has dedicated a lot of time to giving bodybuilding wisdom off late.

View this post on Instagram

A post shared by MONSTERZYM 몬스터짐 (@monsterzym.official)

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Rich Gaspari on how to lose fat and gain muscle fast

Recently, Rich Gaspari laid out a clear path to achieving muscle gain and fat loss through training and nutrition. We must caution once again that Rich Gaspari’s advice may not go down well with the people that are looking for that one miraculous solution to every problem related to health and fitness. Rather, it is best suited for those looking to commit themselves to a life of consistency, and discipline. Because Rome and Ronnie Coleman were not built in a day!

Being an elite member of his profession, Gaspari is constantly approached by people that are interested in knowing the right way to lose fat and gain muscle.

“The answer is the compound effect. The compound effect is using a combination of things to cause a positive overall effect,” Rich Gaspari stated.

He elaborated further on the idea of compound effect and explained:

“So the answer is consistent training with weights and Cardio, proper nutrition, proper supplementation and proper rest. When you do all these things the results are a positive effect in getting in shape by building muscle and losing fat. There is not just one task that will get you into the best shape you can be,” Gaspari stated.

While many of us have no problem in taking care of each aspect in isolation, a vast majority fails in coordinating the balance between diet, training, rest and supplementation. But the veteran bodybuilder reiterates that synergizing these four pillars – training, diet, supplementation and rest – is the best, and probably the only way, to progress. 

“This is when you do many things together, synergistically that makes the effect of what you’re trying to accomplish happen even quicker,” He added.

View this post on Instagram

A post shared by Richard Gaspari (@richgaspari)

‘Dragon Slayer’ elaborates further on the compound effect

While speaking about the role of training and diet in weight management, Gaspari stated:

“You need to train. Of course, you know, training is important… Doing your workouts. I always talk about training to failure, training with intensity when you do your workouts. The other thing is diet. You also have to make sure that put in the proper eating and not eating sh** food, making sure that you’re eating the proper amount of macronutrients with protein, carbs, and fats.”

Gaspari advises following the 40-20-40 rule for macronutrients. In simple terms, it means that proteins and carbohydrates must contribute 40 percent each in your caloric intake. Fats should be a moderate 20 percent of total caloric intake. The overall caloric intake must go up after regular intervals if you’re trying to gain muscle. For fat loss, move into the opposite direction.

“So (the caloric intake) goes up 300 calories every three weeks if you’re trying to bulk up. If you’re trying to lose body fat, you go the other way, slowly lowering the calories.”

View this post on Instagram

A post shared by Richard Gaspari (@richgaspari)

Supplementation and rest are as important as training and diet

While diet and training are the two main pillars of health and fitness. Gaspari stated that getting assistance from supplements can help balance out the nutrient and mineral intake. Supplements can come in handy when you cannot follow a strict diet. However, ‘Dragon Slayer’ reiterated that supplements should be taken in moderation to assist the diet.

“They’re not a replacement for food,” Gaspari said, loud and clear.

Training, diet and supplementation cannot bring the results you want if the body does not get the rest it needs. This, in turn, brings us to the fourth and the most important aspect of fitness. Gaspari stated the importance of rest in simple words and said:

“The fourth is proper sleep, proper rest. Many people, they go without any type of rest and then they overtrain. They can’t make gain. You want to give proper rest to that body.”

He added:

“I always tell people… They make their gains while resting. Not while they’re training.”

Bodybuilding world is crawling with ‘experts’ that promise astonishing results with fad diets, questionable training methods and supplementation. It has become extremely essential to separate the wheat from the chaff and Rich Gaspari’s advice on muscle building does just that!

Watch Rich Gaspari explain the compound effect below, courtesy of his personal Instagram account:

View this post on Instagram

A post shared by Richard Gaspari (@richgaspari)


If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilding News Videos
Previous Post

Powerlifter Antonio Perez Barros (105kg) Lands 333-kg (734.1-lb) Raw Squat IPF Junior World Record

Next Post

10 Best Vibration Plates in 2024 (Review & Ranked)

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Lee Priest
Bodybuilding

Lee Priest Explains How to Build Bigger Biceps in Your 50s

Arnold Schwarzenegger Announces Prize Purse Increase For 2026 Arnold Classic
Bodybuilding

2026 Arnold Classic Increases Men’s Open Prize to a Historic $750K, the Largest in History, with Total Purse Soaring to $1.5 Million

Lee Priest
Bodybuilding

“Nick Should’ve Been the Winner” – Lee Priest Discusses 2025 Pittsburgh Pro Results

Jay Cutler
Bodybuilding

Jay Cutler and Phil Heath Still Look Huge and Conditioned During Latest Posedown in Retirement

Jay Cutler
Bodybuilding

Jay Cutler, Milos Sarcev Discuss Nick Walker Losing to Derek Lunsford at Pittsburgh Pro: ‘A Lot of People Thought He Should Have Won’

Steve Weinberger
Bodybuilding

Steve Weinberger Talks Nick Walker vs Derek Lunsford at Pittsburgh Pro: “It Was the Closest Show We’ve Seen in Years”

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2025 World’s Strongest Man Finalists Revealed

2025 World’s Strongest Man Withdrawals [Live Updates]

2025 World’s Strongest Man Results [Live Updates]

2025 World’s Strongest Man Results — Day Two Qualifiers

Lee Priest Explains How to Build Bigger Biceps in Your 50s

The Cyclical Ketogenic Diet (CKD): Can Carb Refeeds Actually Accelerate Fat Loss While Building Muscle?

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.