WBFF Pro Rick Howell Talks With TheAthleticBuild

I actually started my weights addiction pretty young..  It was shortly after I saw my first Arnie movie “Predator” I begged my parents to get me a weight set.  They eventually gave in. Problem was I was only about 13 at the time so when I got them I had absolutely no idea what to do with them!

I was always in to sports growing up, especially basketball.  My dream was originally to play in the NBA but things didn’t quite work out there. I guess the odds were always against me because they don’t take too many 5’10” white guys.  When I first began to train it was mostly with the aim of building my strength and conditioning. The way I figured it was if I couldn’t be the tallest guy on the basketball court- I sure as hell didn’t want to be the skinniest!

It wasn’t until after I had to let go of my hoop dreams that I began to start taking my training a little more seriously. I was about 20 years old and as soon as I made the mindset shift I was instantly hooked and have been training hard ever since.

Rick Howell


What is your favorite body part to train?

I want to say legs but I would be lying.  My favorite body part to train (at the moment anyway) would have to be shoulders.  You get an awesome upper body pump and I really love doing heavy dumbbell presses.

Do you do any other types of training besides weight training?  (Boxing, MMA, CrossFit, etc)

Not at this stage.  I am a big fan of MMA and love to watch the UFC but I think it’s best I leave that to the professionals.

Rick HowellRick Howell

Can you give us a sample of your routine?

This weeks training was largely in the medium rep range and rest times kept between 45-60seconds for most exercises.  My routine looked like this:

Monday: Legs

Leg Extensions 3×20

Front Squats 4×12

SLD 4×12

Single Leg Press 3×10

Lying Hamstring Curls 3×10

Hack Squat 3×20

Glute Ham Raises 3×12


Tuesday: Back

Wide Grip Chins 4×12

Bent Over BB Row (underhand grip) 4×12

V-Grip Lat Pulldown 3×10

Seated Row 3×10

Stiff Arm Pulldowns 3×20


Wednesday: Chest

Incline DB Press 4×10-12

Flat Bench 4×10

DB Pull Overs 4×10

Dips 3×10

Cable Flyes 3×15


Thursday: HIIT + Abs


Friday: Arms

Seated DB Hammer Curls 4×10

EZ Bar Skull Crushers 4×10

Standing Supinated DB Curls 3×12

Triceps Pressdowns 3×12

Seated Preacher Curls 3×12-15 superset with

Tricep Dips 3×12-15


Saturday: Shoulders

DB Shoulder Press 4×10-12

Standing Lateral Raises 4×12

Seated DB Rear Delt Flyes 4×10-12

Shrugs 3×20

Rope Face Pulls 3×12-15


Sunday: Rest



What kind of music do you listen to when you are working out?

I love listening to music when I train.  I normally have some hip hop or house music on-  anything with a little filthy bass.  On leg day I sometimes like to mix it up with some heavy metal.


We all have at least one, what is the most embarrassing song on your iPod?

I was unsure, so I just checked.  Turns out I have some Katy Perry on there, a song called Dark Hourse.  Don’t judge me :)

Rick Howell


What does your diet look like when you are trying to get lean?

It looks the same as my offseason diet but with slightly less food.

My current diet on an average day looks like this:



150g Red MEat

1/2 Avacado



200 grams chicken or turkey

1 Cup Green Vegetables




1 Scoop Protein

200 grams Blueberries



1 Scoop Protein

125g Oats


Chia Seeds



150g Chicken

200g Sweet Potato

100g Green Vegetables




Some protein (possibly meat or wpi)

I do change things up when I feel like it but I am always fairly strict in hitting my calories, macronutrients, micronutrients and fiber targets on a daily basis.


List the top 10 foods we would find in your kitchen

  1. Chicken Breast
  2. Beef
  3. Sweet potatoes
  4. Coconut Oil
  5. Broccolini
  6. Oats
  7. Blueberries
  8. Almonds
  9. Avacado
  10. Mayvers Peanut and Coconut Spread
  11. Nutella
  12. Reece’s Peanut Butter Cups (yep I know that’s 12 but I just couldn’t leave the last two out..)
Rick Howell


What kind of cardio do you like best and why?

I normally include both HIIT and LISS cardio in my training.  If I had to choose I would say LISS is my favourite.  Although it takes more time I enjoy listening to a podcast or some new music while I do it and it tends to help clear my mind.



If you could give somebody only one bodybuilding tip what would it be?

Get your nutrition on target!   I wish someone had helped me do this earlier on in my lifting career. You can train the house down but unless you have your nutrition on track you will never see the results you want.

Don’t get me wrong though because I am not saying you have to eat chicken and broccoli for every meal (you definitely don’t) but you need to get your calories and your macros on target.  It also helps if you can get a basic understanding of nutrient timing as well.  If you struggle in these areas I suggest you find yourself a good coach to help.


Tell us about your biggest bodybuilding/fitness influence?

I have had some amazing influences over the years and some great people coach me. If I had to pick just one  I think my biggest influence would be Tom Brazier who helped coach me to winning my WBFF Pro Card.  The guy definitely knows his stuff and I learnt a great deal from him.

Tom- if you are listening (or reading) I am sending you some bro hugs right now.



Favorite cheat food?

Burgers!  And Reece’s Peanut Butter Cups…. And Nutella……And Maxibons….. And Ribs… Is there a word limit on this one??


Do you take any supplements?

  • Fish Oil 3g Three times a day
  • Whey Protein
  • Vitamin C
  • Mens Multivitamin
  • Creatine
  • Caffeine
  • Vegetable Greens



What does the future hold for you?

I have just finished my competition season for the year and the last show I competed in was the WBFF World Championships.   I was pretty happy to place in the top 10 Pro Fitness Models but I am focused and looking forward to improving on that next year.

Over the next few months, I am planning to make some improvements to physique and adding some more muscle.  I plan on accessing where I am at in early 2015 and deciding if I will do any other shows besides the WBFF World Champs next year.

I am actually thankful to have a little downtime after such a busy year. It is helping me put some more energy back into other areas of my life including my online coaching.  I have been lucky enough to help people from all over the world in transforming their physiques just like I did.  This is something I never really considered as a possibility until this year and I am enjoying every minute of it.

Check out Rick Howell on
Instagram @rickjamesh