Saturday, September 15, 2012

All about Ronnie Coleman

Ronnie Coleman, an American professional bodybuilder who holds the record for 8 times Mr. Olympia along with Lee Haney.  He plays football during his graduation and after finishing graduation, he became police officer in Texas.  As by his friend Gustavo Arlotta suggested him to Metroflex gym. Their he was trained by Brian Dobson and won Mr. Texas competition that year (1990). Which paved the path to eight times Mr. Olympia ( 1998, 1999, 2000, 2001, 2002,2003, 2004,2005). 


Ronnie Dean Coleman

Born - 13 May 1964
Height - 5'11'
Weight - 297 pounds
Chest - 58'
Biceps - 24'
Waist - 36'
Calves - 22'
Thighs - 36'

To train like Ronnie Coleman,
There are many types of training workout methods to pump up the muscles. His workout method is of partial range reps, more weight and enough supplements!

     MondayQuads/Hams/Calves
  • Barbell Squat – 3 sets x 10-15 reps
  • Hack Squat – 3 sets x 15-20 reps
  • Leg Extensions – 3 sets x 15-20 reps
  • Standing Leg Curl – 3 sets x 15-20 reps
  • Lying Leg Curls – 3 sets x15-20 reps
  • Seated Leg Curl - 3 sets x15-20 reps
  • Seated Single Leg Curl – 3 sets x 15-20 reps
  • Seated Calf Raise – 3 sets x 15-20 reps


Tuesday – Back/Triceps
  • Bent Over Barbell Row – 3 sets x 10-15 reps
  • Lying T-Bar Row – 3 sets x 15-20 reps
  • One Arm Dumbbell Row – 3 sets x 15-20 reps
  • Wide Grip Lat Pull Down – 3 sets x15-20 reps
  • Dip Machine – 3 sets x 15-20 reps
  • Standing Dumbbell Triceps Extension – 3 sets x 15-20 reps
  • Lying Triceps Press – 3 sets x 15-20 reps


Wednesday – Shoulders
  • Smith Machine Overhead Shoulder Press- 3 sets x 10-15 reps
  • Side Lateral Raise – 3 sets x 15-20 reps
  • Front Dumbbell Raise – 3 sets x 15-20 reps
  • Seated Bent Over Rear Delt Raise – 3 sets x 15-20 reps


Thursday – Chest/Biceps
  • Barbell Bench Press – 3 sets x 10-20 reps
  • Barbell Incline Bench Press – 3 sets x 15-20 reps
  • Decline Barbell Bench Press – 3 sets x 15-20 reps
  • Barbell Curl – 3 sets x 15-20 reps
  • One Arm Dumbbell Preacher Curl – 3 sets x 15-20 reps
  • Hammer Curls – 3 sets x  15-20 reps




Friday – Quads/Hams/Calves
  • Barbell Squat – 3 sets x 10-15 reps
  • Hack Squat – 3 sets x 15-20 reps
  • Leg Extensions – 3 sets x 15-20 reps
  • Standing Leg Curl – 3 sets x 15-20 reps
  • Lying Leg Curls – 3 sets x 15-20 reps
  • Seated Leg Curl – 3 sets x 15-20 reps
  • Seated Single Leg Curl – 3 sets x 15-20 reps
  • Seated Calf Raise – 3 sets x 15-20 reps


Saturday – Chest/Triceps/Calves
  • Incline dumbbell press – 4 sets x 12 reps
  • Decline barbell press – 3 sets x 12 reps
  • Incline dumbbell flyes – 3 sets x 12 reps
  • Decline dumbbell press – 3 sets x  12 reps
  • Skullcrushers – 4 sets x 12 reps
  • Triset with Machine pressdown dips – 4 sets x 12 reps
  • Triset with Seated tricep extensions – 4 sets x 12 reps
  • Donkey raises – 4 sets x 12 reps
  • Seated raises – 4 sets x 12 reps
  • Crunches – 3 sets x 12 reps

Sunday - Relax!

Diet plans 
Ronnie diet routine, ( daily intake, Carbohydrates - 474g, Protein - 546g, Fat - 150g, and Calories - 5562)
He use to take tablets for multi vitamins, minerals, and supplements are Nitrix, Cell Mass and No xplode!


Breakfast
  • Nitrix tablets - 6 to 8 pills
  • a cup of grits with cheese
  • 2 cups of white eggs
Before Workout
  • a tab of No xplode supplement.
After Workout
  • a tab of Cell Mass supplement
  • Nitrix tablets - 6 to 8 pills
 In Evening at 4 pm,
  • 10 oz of chicken breast
  • 1.5 cup of red beans
  • 1.5 cup of brown rice
  • 2 cornbread
At 6:30 pm, 
  • nitrix tablets - 6 to 8 pills,
  • 8 oz of chicken breast
  • 1 baked potato
Dinner at 10pm,
  • 9 oz of filet mignon
  • 5 oz of chicken breast
  • 1 baked potato
  • a plate of french fries
  • 8 oz of pink lemonade
At Mid night,
  • 2 tabs of Cell Mass supplement
  • and at 1:30 pm, 4 tabs of  SYNTHA 6
Ronnie Workouts videos with safety tips,


Triceps workouts,


Shoulder workouts,

Chest workouts,


Back workouts


Deadlift by ronnie, its one of best exercise to get great  back muscles


For legs,




For abs,


Try to go for more weights,More pain, more gain on your muscles!

Amazing Poses of Dead Man





Famous sayings of Ronnie,

"Regardless of how heavy I lift, my main focus is always on working the muscles as best I can"

"An Increase in strength, indicates an increase in size"

" Facing an extremely heavy lift forces me to concentrate even harder on proper execution. The heavier the lift, the cleaner the form"

"Everybody wants to be a bodybuilder, but doesn't any body want to lift no heavy"

"Never underestimate the power of wide grip pull ups to develop width and size"

"Just because your triceps have fallen behind your biceps, doesn't mean you should back off"

" I have been training so long, its second nature to push myself to the limit"

"I don't care what those ivory towers intellectuals at get big say"

Ronnie out of gym,

Ronnie The Police,

Ronnie honey trips,




 Ronnie The Father,




 Ronnie Friends,

 Ronnie with us,


In his early life itself, without going to gym he had effective pumping of muscles by eating more. Then he once got a free membership by a gym owner! He has no bad habits like alcohol, drugs etc. a perfect gym professional and  a Police! To get started like ronnie, eat more even in late night too with protein shakes, go for high weights for more muscle and have enough rest. Less weight with more reps and sets tights the muscles brings you only fitness, but heavy weight with less reps and sets, enough supplements makes you a bodybuilder! About steroids, there is no famous bodybuilder that you can tell haven't used steroids, and there is no steroids without any side effects. Its all you have to decide whether to go for steroids or not!

But for all young bodybuilder, please do not go for steroids! 
While training know your ideal body measurement as per your weight and height to be a bodybuilder, there are many calculators available train as per it.




In 2010, Ronnie had bad changes in his muscle symmetry, his left side muscles arms, lats, etc are smaller in size than right! It was due to spinal cord pressure from neck. To treat it, ronnie went for spinal cord surgery in 2011 and got well! For any bodybuilder, symmetry is most important. Train muscles equally. 



Get Inspired by his movies,
To get effective pumping of muscles do not follow same set of workout routine regularly, there are many different types of workout routines are available, change your workout style every 6 weeks! And in along with workout do some stretching exercise to stretch your muscle and flex it after every workouts in order to avoid muscle contraction, pains and to pump muscle with more blood supply! 

Check out more tips for bodybuilding and fitness available under fitness tab of this site! 

If you want to know about any other specific bodybuilding workouts or any other topics related to being healthy and fit leave it in  below comments! 

1 comment:

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