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