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Josh Rivera | Train Like | Men's Health
Men'sHealth
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17/09/2024
TK
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🥇
Sports
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00:00
Hey, what's going on?
00:10
My name is Josh Rivera, and this is what my workout looks like.
00:14
Historically, I've been really into strength training basically the end of my college years,
00:21
but I had to stop for a little while for some other projects because it's a little bit more
00:25
versatile to keep kind of a leaner sort of physique.
00:29
I think before it was much more aesthetic, and now it's a little bit more about the health
00:35
component just to keep the mobility, flexibility, and being as active for as long as possible.
00:42
When I was in high school, I was really into sports.
00:45
I did track.
00:46
I did wrestling.
00:47
I did football.
00:48
I tried basketball.
00:49
I'm very bad at basketball.
00:51
That one never came to me, so I got really excited when I got this project where I got
00:55
to be an NFL player because they were just like, gain as much weight as you can.
00:58
I was really excited about that.
01:01
It was a wild ride.
01:02
I had a whole new body in like five months.
01:05
It was pretty crazy.
01:06
When I got hired, I was 187 pounds.
01:09
When we started shooting, I think I was 218 pounds, so I gained 30 pounds, right?
01:16
Yes.
01:17
Right?
01:18
Yeah.
01:19
Working out when I have a busy work schedule or when I'm in the swing of filming, it is
01:25
really tough.
01:26
I'm not really a morning person, but I had to work out.
01:30
I can't say ass crack, but I had to work out at the crack of dawn.
01:35
Oh gosh, it was really hard, but you find time in the environment that you have in between
01:41
setups where you can do a set of pushups or a set of curls or something here and there.
01:48
That's just kind of the way that it has to go.
01:51
It's always really helpful when you have fitness goals to have somebody to help keep you accountable,
01:55
and for that, I had my trainer, Brian Kane, here.
01:59
Come on in.
02:00
Good to see you.
02:01
Welcome.
02:02
He did an awesome job.
02:03
Working with Josh was a really great opportunity because he showed up to work.
02:05
We had to put a whole lot of muscle on him and make him look like an NFL football player.
02:09
It was a journey, to say the least.
02:12
He had some existing injuries that we had to work around a little bit.
02:15
We had to take that all into account during his training, making sure we're getting big
02:18
bang moves to actually create the results and gaining the mass that we needed to make
02:22
him look like Aaron.
02:23
Look at that.
02:24
Absolute wordsmith, this guy.
02:25
That's what I was going to say, but it didn't come to me.
02:32
Foam rolling's great.
02:33
I got some issues with my knees, so it's really nice for keeping the elasticity so nothing's
02:38
getting pulled that shouldn't be in my legs.
02:42
In general, for regular maintenance for basically anybody, it's just really, really good for
02:47
you, and it's very, very good for kind of preventative purposes.
02:52
Before a workout, after a workout, foam rolling is...
02:57
For his core, we did a lot of dynamic stability.
03:02
Him having to maintain his posture while also performing external load.
03:06
I mean, he's got to wear shoulder pads throughout the entire filming, so we need to make sure
03:11
that his trunk is able to maintain that strength and endurance throughout the entire filming
03:15
process.
03:16
But the core movements, we basically hit all planes of movement, so a lot of his stuff
03:21
is, like I said, it's dynamic stability, so you've got to maintain his trunk stability
03:24
while creating an external load or creating a direction change in his load.
03:31
Bench press is my favorite.
03:33
Surprise, surprise.
03:37
We're trying to recreate Aaron Hernandez, who is just a massive upper body, but it's
03:42
all about volume, really, so creating enough volume to create the muscle mass.
03:47
He was always pretty good at it, so it was something that we built into his program on
03:52
a regular basis because we know it helped him feel good and also gave us the results
03:56
we were trying to attain.
03:58
You know, we did a lot of injury preventative work and foundational kind of establishing
04:02
a really healthy base work.
04:04
For me, it's always really nice to just get back to my meathead basics here that I'm really
04:10
familiar with, so I love a bench press, man.
04:13
So lat pulldowns, again, for him, he's going to be doing a lot of gripping and pulling.
04:17
So just the size of Aaron Hernandez, he had massive lats, he had massive traps in neck
04:21
and shoulders, and that's one of our best moves to create that mass, so the wide grips
04:26
are really key.
04:27
Also, the pulldowns are great for just arm development, too.
04:29
You see biceps and the brachialis develop as well.
04:33
Pulldowns are really nice, versatile exercises.
04:35
It's like Brian said, it's a really good arm developer and lat developer and just overall
04:39
kind of like width, yeah.
04:44
Man, I used to hate reverse flys, but now they're one of my favorite exercises.
04:48
That was one of the ones that I was really, really struggling on in the beginning just
04:52
because of, I think because just the shoulder mobility aspects of it, like it took a while
04:56
to build that up.
04:57
That was the first one that I could really actually feel myself getting stronger with.
05:01
I think that's what made me be able to like see the lines on my back for the first time,
05:04
which was super cool.
05:06
You know, a lot of people these days spend the time on video games or their cell phones.
05:10
They have a tendency to get this rounded posture, which football players just don't have.
05:14
They have that big, broad chest and square posture.
05:17
So the reverse flys are really to get the shoulder development in the right place, open
05:21
up his chest a little bit more, and also develop that structure in the back that really looked
05:26
good in film.
05:27
You just caught me.
05:28
When you were talking about that, I'm like...
05:31
Again, because he was going to be doing a lot of catching, a lot of gripping and pulling,
05:37
and we could not afford a shoulder injury at any point in time.
05:41
We wanted to make sure his rotator cuff is really strong.
05:45
Developing that rotator cuff is really important for his gripping, his catching, overall, just
05:49
to maintain that bulk.
05:52
So also one of the exercises we incorporated was the seated shrug.
05:55
That exercise is really important for Josh to build his upper trapezius and also his
06:00
neck diameter, create that appearance of that upper body mass that Aaron Hernandez had.
06:06
Alright, well thanks for watching.
06:08
Again, my name is Josh Rivera.
06:10
Don't forget to check out American Sports Story, Aaron Hernandez on FX.
Recommended
7:23
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