Rich Piana

Rich Piana – The Unforgettable Bodybuilding Icon

Rich Piana (1970–2017) remains one of the most influential figures in modern bodybuilding. Known for his massive physique, raw honesty, tattoos, extreme training methods, and 5% Nutrition, Rich built a global fan base that still follows his routines, quotes, and lifestyle.

Rich Piana Young – Early Life

Rich was born in California to a bodybuilding-involved family. His mother was a competitive bodybuilder, and Rich started lifting by age 11.
By age 15, he was already competing and quickly became known for his freakish potential.

Rich Piana Cause of Death

Rich Piana passed away on August 25, 2017, after collapsing at home.
His autopsy cited:

Heart enlargement (significantly enlarged)
Possible cardiac complications
He was 46 at the time of death.

Rich Piana Wife, Girlfriend & Family

Ex-Wife: Sara Piana
Girlfriend at time of death: Chanel Jansen
Previous partners: Multiple, including fitness models
Children: Rumors exist, but no confirmed biological son or daughter
Mother: Key influence on his bodybuilding journey

Rich Piana 5% Nutrition

Rich created 5% Nutrition with the message:

“5% means the 5% of people who do whatever it takes.”

Rich Piana Supplements

Rich promoted:

Real food first
Whole egg whites, rice, oats, steak
Supplements only to support massive calorie intake

Rich Piana Diet & Meal Plan

His eating philosophy was extreme:

8–12 meals per day
Heavy carb intake (rice, oats, potatoes)
Real Food supplements
Very high calories (up to 10,000+ daily in heavy bulk)

Rich Piana Tattoos & Appearance

Rich was famous for:

Full arm, chest, and back tattoos
Giant skull tattoos
Signature shaved-sides hairstyle
Dark eyes (appeared lighter under certain lighting)
Bodybuilder-meets–biker aesthetic

Rich Piana Arms – The Legend

Rich Piana had some of the biggest celebrity arms ever recorded.
He offered many routines, including:

1. Rich Piana Feeder Workouts

Nightly “feeder” sessions:

100 reps biceps
100 reps triceps
Light dumbbells (10–15 lbs)
Daily to increase blood flow

2. The 8-Hour Arm Workout

His most famous routine:

Hundreds of sets
Done every 30 minutes for 8 hours
Extreme pump & volume
This became a meme but is still attempted by fans.

Rich Piana Training Routine

His general split:

Shoulders (his favorite day)
Chest
Back
Arms (twice a week)
Legs
Feeder workouts at night

He believed in:

Huge volume
Long reps (20–30)
Constant variation
Eating big to grow big

Rich Piana Quotes & Motivation

Some of his most famous quotes:

“Whatever it takes.”
“The more you put in, the more you get out.”
“It’s not cheating, it’s called doing what you gotta do.”
“Eat big to get big.”
“We’re all gonna make it, brah.”

His mindset videos remain viral across YouTube, TikTok, and bodybuilding forums.

Rich Piana 5% Clothing & Merch

Rich Piana Career, Competitions & Media

Mr. California Winner
Competed in NPC amateur shows
Known for huge expo appearances
Appeared in:
- Malcolm in the Middle
- Planet of the Apes
- Scrubs
- Generation Iron
- Tosh.0

He also had a massive YouTube presence with millions of views.

Rich Piana Before & After

His transformation from teenage lifter to 300+ pound heavy bodybuilder is iconic online.

Rich Piana Steroids & Transparency

Rich openly talked about:

Steroid cycles
Post-cycle therapy (PCT)
Growth hormone
Insulin
His long-term usage
This honesty made him controversial but respected.

Rich Piana Legacy

Even after his death, Rich continues to influence:

Gym culture
Bodybuilding motivation
Supplement marketing
Real food dieting
Hardcore training

His fans continue to celebrate his:

Philosophy
Quotes
Videos
Workouts
5% message

Rich Piana remains a legend.

Personal Life

Rich Piana Physical Stats

Rich Piana Competition History