Ronnie Dean Coleman, popularly known as Ronnie Coleman is a former legendary professional American bodybuilder with record consecutive Mr. Olympia titles in his name. He is also the holder of the most record number of wins as a professional bodybuilder.
Ronnie believes that there is no secret formula behind a nice crafted body. His emphases are on hard work and good training, being the two most valuable tools for success in bodybuilding. Ronnie started training at the age of 12. His workout routine was amazingly impressive, starting every Monday and ending on Saturdays, Sunday being the rest day.
Read More: Jeff Nippard Workout Routine
Let’s find out Ronnie’s workout program that guided him to fame and being the heaviest and the strongest bodybuilder of his time.
His workout principles and routine
With his routine workout program, he mixed up with exercises. He separately concentrated on every part of the body with separate sets of different exercises.
During his early days of bodybuilding, Ronnie kept participating in competitive powerlifting, especially deadlifts, bench presses, and squats. Instead of machine exercises prefers free weight, as he says that these help him improve his motion range and maximizes his flexibility. He does more heavyweights in low repetitions.
Here is the legendary bodybuilder’s routine that you may take as inspiration along with some valuable tips from Ronnie if you are seriously looking to make it big in the bodybuilding circuit.
Monday: Quads, calves, and hams
Tuesday: Triceps and back
Wednesday: Shoulders
Thursday: Biceps and chest
Friday: Quads, calves, and hams
Saturday: Abs, chest, and triceps
Sunday: Rest day
Ronnie’s diet played a major role in his success as a bodybuilder. He included plenty of staple food in his everyday diet. Along with taking chicken, eggs, potatoes, lean beef, beans, rice, and vegetables, he frequently took protein powders and other supplements. His daily nutrition plan included Proteins -546g, Carbs – 474g, and Fat- 150g with an overall calorie intake of 5562 Calories a day.
Ronnie’s magical tips with Buzinessbytes:
- Stay strong, get lean: Ronnie suggests that by reducing the body fat and getting leaner, you increase your muscle to fat ratio. Since getting lean, you will have more muscles lugging all day, you will develop more endurance, strength, and intensity.
- The dumbbell presses rule: Ronnie’s three golden rules of bodybuilding training are – make use of the weights more, maintain correct posture and form, and through a range of motion. Nothing comes closure in matching all the three criteria than the dumbbell presses.
- Mind the rare: Ronnie says that there are no excuses for not developing a niche rear body. Try prioritizing your rear body for an absolute bodybuilding result.
- The master’s formulae: Ronnie says, “the harder you train, the faster you fatigue your muscles and shorter your workout should be”. Push yourself to reach fatigue fast by increasing weight and intensity.
- Repetition: Bodybuilding is bout quality and not quantity. You may start with the 10-rep rule, and the number of reps varies with each muscle group.
For more information on how to train the Ronnie Coleman way and get a great body, visit Buzinessbytes – India’s fastest and largest news distribution platform.
