Bodybuilder - Trainer - Former Judge - Promoter - Writer
EXPERIENCED TRAINER - Rich Lauro is the co-owner of Beyond Limits Training Gym & 24 Hour Fitness in Columbus, Ohio. He opened up this gym to provide clients with an excellent place to train. He also provides online programming with clients throughout the United States. Before opening up his own gym, he was the Lead Trainer for Metro Fitness and Nationwide Wellness Center for several years. He began his own training 17 years ago with high school athletics where he became first began lifting and running. He is a natural pro bodybuilder in the WNBF, and has trained hundreds of people over the past several years to achieve a multitude of goals.
EDUCATED & PROFESSIONAL - Rich obtained his certification through the American Council on Exercise. He has a Bachelor of Science in Business Administration from the Ohio State University, and worked previously in corporate banking before transitioning to full time training. This experience has equipped him with professionalism, determination and an analytical approach.
KNOWLEDGEABLE & CREDIBLE - A variety of training influences have helped shape and mold his training style over the years from bodybuilding techniques to athletic movements that can benefit every type of trainee. Coming up as a trainer he admired bodybuilding legends such as Milos Sarcev and Charles Glass, strength coach Charles Poliquin, Westside training, Dave Tate, Mike Davies of the Fitness Factory and numerous other influences. While he believes in the basics, Rich also utilizes various types of exercise to maximize client success. His training methods are notably featured in his articles for Natural Bodybuilding & Fitness magazine. He is thankful to have such great sponsors in Controlled Labs and The Nutrition X! He is the proud husband to Angie Lauro and father to his daughter Ava. Rich is a man of God first and foremost.
"I can do all things through Christ which strengtheneth me." Phillippians 4:13
Rich's Competitive Record:
2011 Strongest on the Hill Strongman- Open Lightweight Runner-Up
2011 WNBF Pro Men's Southern Natural 3rd Place
2009 WNBF Mid-America Pro 7th Place
2008 INBF Naturalmania Nationals Lightweight Champ (WNBF Pro Card)
2007 INBF Naturalmania Nationals Lightweight 4th Place
2007 NPC Ohio State Championships Middleweight 4th Place
2007 NPC Natural Ohio Welterweight Champ
2007 NPC Northern Kentucky Welterweight 5th Place
2005 ONBF Mr. Natural Ohio Lightweight Champ
2005 INBF Cardinal Classic Novice Overall Champ
2005 Arnold 5K Pump & Run 33rd out of 472 - 19:34 & 25 body weight reps
Rich also promotes the INBF Natural Buckeye Classic along with The NutritionX, which is one of the largest drug-free bodybuilding and figure competitions in the United States. He also promotes the Natural Strength Games Strongman, Strongwoman and Power Lifting competition. Rich has judged competitions throughout Ohio and Indiana, but no longer judges to focus on contest prep consulting and promoting the sport of natural bodybuilding.
EDUCATED & PROFESSIONAL - Rich obtained his certification through the American Council on Exercise. He has a Bachelor of Science in Business Administration from the Ohio State University, and worked previously in corporate banking before transitioning to full time training. This experience has equipped him with professionalism, determination and an analytical approach.
KNOWLEDGEABLE & CREDIBLE - A variety of training influences have helped shape and mold his training style over the years from bodybuilding techniques to athletic movements that can benefit every type of trainee. Coming up as a trainer he admired bodybuilding legends such as Milos Sarcev and Charles Glass, strength coach Charles Poliquin, Westside training, Dave Tate, Mike Davies of the Fitness Factory and numerous other influences. While he believes in the basics, Rich also utilizes various types of exercise to maximize client success. His training methods are notably featured in his articles for Natural Bodybuilding & Fitness magazine. He is thankful to have such great sponsors in Controlled Labs and The Nutrition X! He is the proud husband to Angie Lauro and father to his daughter Ava. Rich is a man of God first and foremost.
"I can do all things through Christ which strengtheneth me." Phillippians 4:13
Rich's Competitive Record:
2011 Strongest on the Hill Strongman- Open Lightweight Runner-Up
2011 WNBF Pro Men's Southern Natural 3rd Place
2009 WNBF Mid-America Pro 7th Place
2008 INBF Naturalmania Nationals Lightweight Champ (WNBF Pro Card)
2007 INBF Naturalmania Nationals Lightweight 4th Place
2007 NPC Ohio State Championships Middleweight 4th Place
2007 NPC Natural Ohio Welterweight Champ
2007 NPC Northern Kentucky Welterweight 5th Place
2005 ONBF Mr. Natural Ohio Lightweight Champ
2005 INBF Cardinal Classic Novice Overall Champ
2005 Arnold 5K Pump & Run 33rd out of 472 - 19:34 & 25 body weight reps
Rich also promotes the INBF Natural Buckeye Classic along with The NutritionX, which is one of the largest drug-free bodybuilding and figure competitions in the United States. He also promotes the Natural Strength Games Strongman, Strongwoman and Power Lifting competition. Rich has judged competitions throughout Ohio and Indiana, but no longer judges to focus on contest prep consulting and promoting the sport of natural bodybuilding.
Rich's Training Log on BB.com:
Click here to follow Rich's weekly training log online detailing his prep for the WNBF Southern Natural Championships in July in Austin, Texas: Bigger & Better Things: Rich's WNBF Journey to 2011
Listen to Rich's Interview on Natural Bodybuilding Radio:
Rich Lauro was interviewed on Natural Bodybuilding Radio about the Arnold Classic Weekend events at Beyond Limits Training. Beyond Limits was jamming during the Arnold and featured the best in the World in natural bodybuilding and fitness. The interview discusses the Arnold Events and upcoming Buckeye Classic. Check out the interview:
Natural Bodybuilding Radio Interview!
"This Rich Lauro, that guy can train! I see all these guys working out hard. Rich is getting ready for a show. He worked harder than any of them did. He took it to absolute failure. He just fell to the floor." - Mike Neumann from NBB Radio
Natural Bodybuilding Radio Interview!
"This Rich Lauro, that guy can train! I see all these guys working out hard. Rich is getting ready for a show. He worked harder than any of them did. He took it to absolute failure. He just fell to the floor." - Mike Neumann from NBB Radio
Rich's Feature Article in Natural Bodybuilding & Fitness magazine:
The following article was featured in the February 2010 issue of Natural Bodybuilding & Fitness magazine. This is a great training article for those looking to gain lean mass and strength:
As bodybuilders we strive to lift bigger weight in a quest for greater muscle mass. That is a very simplified version of the truth we face each day we walk into the gym. The longer you train, the more you realize you have to learn. And much can be learned from our brothers in iron, the powerlifter.
During preparation for my WNBF debut, I decided to dive full force into a powerlifting program to stack on more mass. Through this experimentation I learned how power could translate into serious strength gains and therefore greater mass for the natural bodybuilder.
As with any of my training, I learn to do it better. So this current offseason, I created my own version of powerlifting influenced by the conjugate method. This method serves as the backbone of the successful training regimes such as Westside Barbell and Elite Fitness Systems. Conjugate means “to join together”, so not only do we have Max Effort joined with Dynamic Effort, but also Power with Bodybuilding. Check it out:
Day 1 - Lower Body Max Effort
Day 2 - Upper Body Dynamic Effort
Day 3 - Off
Day 4 - Lower Body Dynamic Effort
Day 5 - Push Max Effort
Day 6 - Pull Max Effort
Day 7 - Off
Max Effort days are designated to lift maximal loads or 90% of your max (even the powerlifter doesn’t go for a 1RM every week to feed the ego). Dynamic Effort days are designated to lifting sub-maximal loads with the greatest speed possible. In this split, I divided the Max Effort upper body portion into Push and Pull. This allows the bodybuilder a greater variety of exercises and angles that is necessary for full development and detail head to toe.
Average cycle length is 3-4 weeks or to whenever they stop working for me. That means on average I change my periodization of training every 3-4 weeks. But, if I’m still getting stronger on a lift slowly but surely, then I keep battling away at the exercise. Towards the end of my Max Effort days, I allow room for instinctive training that allows me to finish off muscles and attack weaknesses based on feel. Putting it all together, my current training looks a little something like this:
Lower Body Max Effort:
Back Squats - 5-rep Max
Good Mornings - 3 sets of 10 reps (start light on these)
Alternating Barbell Lunges – 3-4 sets of 10 reps
Weighted Sit-ups - 3 sets of 10 reps
Angled Calf Raises 4 sets of 8-12 reps
Upper Body Dynamic Effort:
Speed Benchpress with Light Bands up to 65% - 8 sets of 3 reps
(varying normal, close & wide grips)
Close-Grip Incline Benchpress – 3 sets of 8 reps
Weighted Wide-Grip Pull-ups – 5 sets of 5 reps
(same weight till all 5 x 5 are achieved)
Seated Cable Rows – 3 sets of 8 reps
JM Presses – 3 sets of 10 reps
Double-Twist Seated DB Curls – 3 sets of 10 reps
(hold at top supinated, then pronate, then supinate again and back down)
Lying Front DB Raises superset with Lying Rear Lateral Raises (at slight incline) – 3 sets of 10 reps each
Lower Body Dynamic Effort:
Speed Box Squats to Parallel with Heavy Bands up to 70% - 8 sets of 2 reps
Speed Deadlifts up to 60% – 6 sets of 2 reps
Smith Machine 1.5 Squats – 3 sets of 8 reps
Lying Machine Leg Curls – 3 sets of 10 reps
Reverse Hyperextensions – 3 sets of 10 reps
Twisting Crunches on Ball – 3 sets of 10 reps each side
Standing Calf Machine – 3 sets of 10-15 reps
Push Max Effort:
3-Board Benchpress – 3-rep max
Flat DB Press – 4-5 sets of 4-8 reps
Cable Crossovers superset with Incline Benchpress – 3 sets of 8-10 reps each with rest pause on last set of Incline Bench
Leaning DB Lateral Raises superset with Rope Pulldowns – 3 sets of 10 reps each
Standing DB Lateral Raises – 3 sets of 8-10 reps
Shoulder-Width Pushups – 3 sets of 10-20 reps adding plates/chains on back if necessary
Pull Max Effort:
Barbell T-Bar Corner Rows – 5-6 sets of 4-10 reps (pyramiding)
Straight-Arm Pulldowns (with v-bar) superset Bent-Over DB Rows (neutral grip) – 3-4 sets of 10-15 on pulldowns and 6-8 reps on rows
High Pulley Rope Face Pulls superset Standing DB Shrugs – 3-4 sets of 8-10 reps each
Seated Cable Rows (varying grip) – 3-4 sets of 6-8 reps
Alternating Hammer DB Curls – 4 sets of 4-8 reps
Barbell Curls – 3 sets of 6-10 reps
Slight Incline DB Curls – 3 sets of 8-10 rep
This training focuses not only on improving the squat, bench and deadlift; but also at developing a well-rounded physique. When devising a training plan, I focus on attacking my weak points. JM presses, board presses and band presses target the triceps and lockout. Box squats and 1.5 smith squats target the bottom portion of my squat and hips. Unilateral movements are utilized during leg training to ensure balance left to right. Various types of rows are used to target the middle back and lower lats, and there is plenty of focus and variety for the biceps.
If you are at a plateau in your training, then I suggest you strongly consider doing some powerlifting. In just 3 months, I have experienced serious strength and mass gains. You will too.
As bodybuilders we strive to lift bigger weight in a quest for greater muscle mass. That is a very simplified version of the truth we face each day we walk into the gym. The longer you train, the more you realize you have to learn. And much can be learned from our brothers in iron, the powerlifter.
During preparation for my WNBF debut, I decided to dive full force into a powerlifting program to stack on more mass. Through this experimentation I learned how power could translate into serious strength gains and therefore greater mass for the natural bodybuilder.
As with any of my training, I learn to do it better. So this current offseason, I created my own version of powerlifting influenced by the conjugate method. This method serves as the backbone of the successful training regimes such as Westside Barbell and Elite Fitness Systems. Conjugate means “to join together”, so not only do we have Max Effort joined with Dynamic Effort, but also Power with Bodybuilding. Check it out:
Day 1 - Lower Body Max Effort
Day 2 - Upper Body Dynamic Effort
Day 3 - Off
Day 4 - Lower Body Dynamic Effort
Day 5 - Push Max Effort
Day 6 - Pull Max Effort
Day 7 - Off
Max Effort days are designated to lift maximal loads or 90% of your max (even the powerlifter doesn’t go for a 1RM every week to feed the ego). Dynamic Effort days are designated to lifting sub-maximal loads with the greatest speed possible. In this split, I divided the Max Effort upper body portion into Push and Pull. This allows the bodybuilder a greater variety of exercises and angles that is necessary for full development and detail head to toe.
Average cycle length is 3-4 weeks or to whenever they stop working for me. That means on average I change my periodization of training every 3-4 weeks. But, if I’m still getting stronger on a lift slowly but surely, then I keep battling away at the exercise. Towards the end of my Max Effort days, I allow room for instinctive training that allows me to finish off muscles and attack weaknesses based on feel. Putting it all together, my current training looks a little something like this:
Lower Body Max Effort:
Back Squats - 5-rep Max
Good Mornings - 3 sets of 10 reps (start light on these)
Alternating Barbell Lunges – 3-4 sets of 10 reps
Weighted Sit-ups - 3 sets of 10 reps
Angled Calf Raises 4 sets of 8-12 reps
Upper Body Dynamic Effort:
Speed Benchpress with Light Bands up to 65% - 8 sets of 3 reps
(varying normal, close & wide grips)
Close-Grip Incline Benchpress – 3 sets of 8 reps
Weighted Wide-Grip Pull-ups – 5 sets of 5 reps
(same weight till all 5 x 5 are achieved)
Seated Cable Rows – 3 sets of 8 reps
JM Presses – 3 sets of 10 reps
Double-Twist Seated DB Curls – 3 sets of 10 reps
(hold at top supinated, then pronate, then supinate again and back down)
Lying Front DB Raises superset with Lying Rear Lateral Raises (at slight incline) – 3 sets of 10 reps each
Lower Body Dynamic Effort:
Speed Box Squats to Parallel with Heavy Bands up to 70% - 8 sets of 2 reps
Speed Deadlifts up to 60% – 6 sets of 2 reps
Smith Machine 1.5 Squats – 3 sets of 8 reps
Lying Machine Leg Curls – 3 sets of 10 reps
Reverse Hyperextensions – 3 sets of 10 reps
Twisting Crunches on Ball – 3 sets of 10 reps each side
Standing Calf Machine – 3 sets of 10-15 reps
Push Max Effort:
3-Board Benchpress – 3-rep max
Flat DB Press – 4-5 sets of 4-8 reps
Cable Crossovers superset with Incline Benchpress – 3 sets of 8-10 reps each with rest pause on last set of Incline Bench
Leaning DB Lateral Raises superset with Rope Pulldowns – 3 sets of 10 reps each
Standing DB Lateral Raises – 3 sets of 8-10 reps
Shoulder-Width Pushups – 3 sets of 10-20 reps adding plates/chains on back if necessary
Pull Max Effort:
Barbell T-Bar Corner Rows – 5-6 sets of 4-10 reps (pyramiding)
Straight-Arm Pulldowns (with v-bar) superset Bent-Over DB Rows (neutral grip) – 3-4 sets of 10-15 on pulldowns and 6-8 reps on rows
High Pulley Rope Face Pulls superset Standing DB Shrugs – 3-4 sets of 8-10 reps each
Seated Cable Rows (varying grip) – 3-4 sets of 6-8 reps
Alternating Hammer DB Curls – 4 sets of 4-8 reps
Barbell Curls – 3 sets of 6-10 reps
Slight Incline DB Curls – 3 sets of 8-10 rep
This training focuses not only on improving the squat, bench and deadlift; but also at developing a well-rounded physique. When devising a training plan, I focus on attacking my weak points. JM presses, board presses and band presses target the triceps and lockout. Box squats and 1.5 smith squats target the bottom portion of my squat and hips. Unilateral movements are utilized during leg training to ensure balance left to right. Various types of rows are used to target the middle back and lower lats, and there is plenty of focus and variety for the biceps.
If you are at a plateau in your training, then I suggest you strongly consider doing some powerlifting. In just 3 months, I have experienced serious strength and mass gains. You will too.
