Ted Carr’s 7 Secret Exercises for Serious Gains on a Raw Diet
Ted Carr’s 7 Secret Exercises for Serious Gains on a Raw Diet
A behind the scenes gym session with Ted Carr at the UK Fruit Festival, covering the seven exercises that transformed his body and the three recovery keys that make serious gains on a raw diet not just possible but predictable.
One of the most common things people say when they hear about a raw vegan lifestyle is that you cannot build real muscle or get serious gains on a raw diet. Ted Carr is one of the most compelling living arguments against that idea. At the UK Fruit Festival I got to shadow Ted in the gym as he walked through the seven exercises he credits for completely transforming his body, exercises he had never shared publicly before this video.
Ted is a long time frugivore and one of my good friends in this community. Watching him train is genuinely impressive and the results speak for themselves. If you have ever wondered whether a raw diet can support real strength and muscle building, this is the video to watch.
This was originally filmed for Instagram stories at the festival so it is vertical format, edited together for YouTube. For more day in the life content follow @therawadvantage and Ted at @fruitarian on Instagram.
The 7 Exercises for Serious Gains on a Raw Diet
Ted works through these in four to five sets of eight to ten reps, typically training to failure on the last set. The emphasis is on compound movements that recruit multiple muscle groups and drive real results, not isolation machines or unnecessary complexity.
1. Overhead Push Press
Working with around 85 pounds, this is a full body pressing movement that hits the shoulders, triceps, and upper chest while engaging the core throughout. Ted does four to five sets pushing toward failure at eight to ten reps.
2. Reverse Flys
A posterior shoulder and upper back exercise that builds the often neglected rear deltoids and rhomboids. Essential for balanced shoulder health and posture, especially important for anyone doing a lot of pressing work.
3. Wide Grip Pull Ups
Wide grip pull ups are one of the best upper body exercises in existence for building lat width and overall back thickness. Ted goes for four sets with a wide grip, controlling the movement throughout.
4. Dumbbell Chest Press
Working with 35 to 45 pound dumbbells, four to five sets of chest press. Dumbbells allow a greater range of motion than a barbell and engage stabilizer muscles more effectively, making this a staple for chest development.
5. Back Squats
Ted goes deep, full range of motion squats. Squats are the king of lower body movements and one of the most anabolic exercises you can do, driving growth hormone and muscle development throughout the entire body. No shortcuts on depth here.
6. Incline Dumbbell Press
Hitting the upper chest from an incline angle rounds out the pressing work and builds the upper chest that gives a full and balanced look to the physique.
7. Dumbbell Bicep Curls
Finishing with curls. Simple, effective, and satisfying. A proper pump to close out the session.
Ted’s Top 3 Recovery Keys for Serious Gains on a Raw Diet
The exercises are only half the equation. Ted is equally clear that recovery is where the gains actually happen, and he shared his three non-negotiables at the end of the session.
1. Eat enough calories. This is the biggest issue Ted sees across the board and it lines up exactly with what I have seen coaching people for 16+ years. You cannot build on a caloric deficit. Fruit is calorically light per volume so you have to be intentional about getting enough in, especially around training. More on this in my post on how to build muscle as a raw vegan.
2. Sleep. Ted is emphatic on this one. Sleep more. Sleep better. Prioritize it above almost everything else. Growth hormone is released during deep sleep and without adequate rest the training stimulus simply does not translate into muscle. This is the most underrated variable in any training program.
3. Cold showers. Cold exposure stimulates growth hormone release significantly. It also reduces inflammation, speeds recovery between sessions, and just feels incredible after a hard workout. Ted is a big advocate and the science backs it up. Start with 30 seconds at the end of your normal shower and build from there.
Why Serious Gains on a Raw Diet Are More Than Possible
Ted is living proof and so am I. A frugivorous raw vegan diet provides everything the body needs to train hard, recover well, and build real muscle. The keys are the same ones that apply to any athlete: enough calories, quality sleep, smart training, and consistency over time.
The fruit festival setting made this even more fun, surrounded by a community of people genuinely thriving on this lifestyle, it is hard to argue with the results walking around the room. If you want to connect with that community in person check out the upcoming events page for festivals and retreats.
Big thanks to Ted for sharing these and to everyone at the UK Fruit Festival for making it such a great time. Go watch the video, take notes to get serious gains on a raw diet, and go get your pump on.
As Always
Wishing You Much
PeaceLovenSeasonalFruit ck
