Muscle-Munch talks with Natural Bodybuilder: Wayne Robb

Muscle-Munch talks with Natural Bodybuilder: Wayne Robb

How did you get started?

I’ve always been into sports and very active all my life. I started from an early age around about 6 with martial arts, then football, basketball and boxing. I grew up wanting to be like the big ripped guys on tv at the time, like Arnie in Conan, Mr T in the A Team, Sylvester Stalone in Rocky, Mike Tyson and all the guys in the WWF!!! I was always in awe of those guys and looked up to them.

At around the age of 14 I started reading muscle magazines and started doing home workouts in my bedroom, mainly press ups, crunches, bodyweight squats and used my mums tin cans as weights to do 100 rep sets of bicep curls, lateral raises and presses anything to get a good pump. Its funny now looking back but at those days. then about the age of 16 my friend Aman Sanghera took me to the gym for the first time. It was central gym in Derby, I can remember starting with bench presses and could barely do the olympic bar but I was hooked from that day on. Since then I just got progressively more and more serious about my training and now here I am.


I first competed when I was 17 and my achievements to date are as follows:

  • At the age of 17 I won the junior midlands N.A.B.B.A title and later that year I got 5th in the British finals this is where I set my target to win a British title one day!
  • In 2002 I competed and came 2nd in the Mansfield classic and 2nd in the British championships both E.F.B.B.
  • In 2003 I won the the midlands juniors again and came 3rd in the British championships N.A.B.B.A.
  • In 2004, as a result of injury I decided to take some time off to recover and got into MMA training then gradully started bulking up and trying add lean muscle and improve my weak body parts which is a constant process. I was always in great physical shape but not at the level needed to win a British title. During my time off I focused on the science and theory of the sport with a veiw of becoming a personal trainer to help others.
  • 2011 was my ‘come-back’ year. I won the NPA Heavy-Weight British title to add to my NPA Yorkshire heavy weight title and best overall that I won earlier in the year!

What your diet consists of and why?

My diet is very high protein from a large variety of sources. Food wise my protein comes from red meat such as venison or lean cuts of beef, chicken, eggs, fish, turkey and quorn. Supplement wise its Maxiraw WPI Intensity, Maxiraw Casein Sustain and Maxiraw Protein Complex.

My carbs are kept very low with high carb days every 5-7 days. Food wise my carbs are mainly from oats, yams, brown rice, sweet potatoes and plenty of green fibourus veg such as broccolli, asparagus, kale, spinich and cabbage. Supplement wise its Maxiraw Carb Impact post workout and maxiraw Primary Waxymaize with my morning protein shake.

My fats are kept low and mainly from nuts and fish oils.

What Supplements you use?

As a natural bodybuilder its vital that my supplements are Screened & Tested for banned substances and theres only one company i trust 100% and thats Maxiraw without a doubt. I always use the entire range – its great!

Example of diet

  • Meal 1: Oats with cinnimon, ginger and honey, 4 egg whites and 4 whole eggs.
  • Meal 2: (Pre workout) protein shake consisting of maxiraw Primary Waxymaize, maxiraw Protein Complex, blueberries, kale, cinnimon and ginger.
  • Meal 3: (Immediately PWO) same as meal 2 but with Maxiraw Carb Impact instead of Waxymaize.
  • Meal 4: Red meat such as venison or lean cuts of beef, a small amount yam, brown rice or sweet potatoes. with lots of green veg.
  • Meal 5: Chicken, fish, turkey or quorn with lots of green veg.
  • Meal 6: Chicken, fish, turkey or quorn with lots of green veg.
  • Meal 7: (Before bed) Maxiraw Casein Sustain.

What does your current work-out routine look like?

I train instinctively and go through periods of low, medium and high reps its always all out war what ever rep range i use. personally i find that high volume workouts work for me with plenty of drop sets and super sets when i get ready for a show and I always go heavy on the basics. I use different splits for myself and my clients, and go all-out with maximum intensity and focus.

Currently, my routine is straight sets consisting of:

  • Legs day– 5 sets of leg extensions, 5 sets of leg curls, 5 sets of squats, 5 sets of leg press, 5 sets of lunges or stright leg dead lifts
  • Back day– 5 sets of chins, 5 sets of deadlifts or back extension, 5 sets of pulldowns, 5 sets of barbell or dumbell rows
  • Shoulders day– 5 sets of dumbell press, 5 sets of behind the head barbell press, 3 sets of each of lat, front and rear raises
  • Chest day– 5 sets of flat bench press, 5 sets of incline bench press, 5 sets of decline bench press and 5 sets of dumbell, cable or machine flyes.
  • Arms day– 4 sets of dumbell curls, 4 sets of barbell curls, 3 sets of machine or cable curls, 4 sets of push downs, 4 sets of weighted dips, 3 sets single arm cable extensions

I do abs or calves on each training day and take days off when needed. Cardio is done before each weights session and is either thai boxing padwork session, spin class or stairmaster.

What are your max lifts?

Im not one of these guys that brag or boast about max lifts, most of the time you will see me using small or medium weights and often closing my eyes and “feeling” my muscles being worked with strict form and max intensity and focus. Its more about having a strong mind.

What’s your opinion on the run of the mill “Bulk & cut” way of training?

I think everyone needs to find out what works for them personally. Ive done it in the past with good results but now I try and stay lean all year round. If you look around most gyms, those that stand out from the rest are usually the ones that consistantly train hard and eat clean and healthy.

Who is your favorite bodybuilder, strongman or powerlifter?

My favorite bodybuilder at the minute is Kai Green!! Im a huge fan. Of all time its Arnie and Ronnie Coleman.

If you could give someone one piece of advice, what would it be?

Stay consistent and focused on your goals, try your best and if you fail get up, dust yourself off and keep going, strive to be the best you can be!

Goals for 2012?

To keep improving!

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