Ronnie Coleman

The life of Ronnie Coleman began on May 13, 1964 in the city of Monroe, in the state of Louisiana. He was fond of sports since childhood and by the age of 12 he had good results in football, basketball and baseball. Adults then tried many times to dissuade him from practicing with "iron", but then he did not even know what the barbell looked like.

Content

  • 1 Anthropometric data
    • 1.1 Strength indicators (in the offseason)
  • 2 Biography
  • 3 Best Achievements
  • 4 Food Ronnie Coleman
  • 5 Ronnie Coleman Training Program
    • 5.1 Monday (back, biceps, deltoid)
    • 5.2 Tuesday (legs)
    • 5.3 Medium (chest, triceps)
    • 5.4 Thursday (back, biceps, deltoid)
    • 5.5 Friday (feet)
    • 5.6 Saturday (chest, triceps)

Anthropometric data

  • Height: 180 cm
  • Weight: 149 kg (off season), 138 kg (competitive),
  • Biceps: 61 cm
  • Hip: 87 cm
  • Chest: 148 cm
  • Waist: 87 cm.

Strength indicators (in the offseason)

  • Deadlift - 380 kg.
  • Bench press - 270 kg.

Biography

Ronnie was born on May 13, 1964 in the city of Monroe, in the state of Louisiana, USA. Like most guys, he began to get involved in sports in his early childhood, playing football, basketball and baseball, the most common games of American youth. He has excellent genes, so the young man was distinguished by a strong physique. In short, he had excellent athletic performance without serious training. At the same time, the young man often visited the gym, which was located near the house, as he liked to be a strong muscular guy. Due to college, Ronnie stopped attending the gym, so he stopped pumping his muscles. During this period, he was fond of American football and was on the team coached by Eddie Robinson, who was considered a well-known and successful coach in those days. As part of his team, he even participated in the Super Bowl, which was held in New Orleans.

When Ronnie graduated from university and received a diploma in accounting, he began to look for a job in this specialty. He managed to get a job as a manager at Dominos Pizza, but after a while he realized that “accounting” was not his profile. From numbers and accounting, his brains simply started to melt, so he decided to go to work in the police, because he constantly wanted to be useful to people and society. To become a patrol officer, he studied for a while at the police academy. At the end of his studies, he received the desired position as a police patrolman in Arlington. After that, he calmed down, believing that he had found himself in this life, because he liked the new job. Realizing that a policeman must have strength and endurance, Ronnie Coleman again went to the gym to pump up muscles and catch up.

Often, the appearance of the patrolman itself made it possible to pacify lawbreakers. In fact, the work of the policeman was a great pleasure for him, therefore, with the answer to the questions: “Why don’t you leave your job and not completely surrender to the sport”> Best achievements

Ronnie Coleman began to take serious part in prestigious sports tournaments in 1990, taking part in the National competitions, where he took third place, performing in heavyweight. Ronnie's first Pro Tournament is considered to be the Chicago Pro, which took place in 1992. Here he performed very unsuccessfully and ended up taking only 11th place. Exactly three years later, he won the first place in the Toronto / Montreal Pro competition in 1995. Ronnie began his appearances on Mr. Olympia with a setback in 1992, where he was unable to make his way even into the top 15. Already in 1994, exactly two years later, he managed to take only 15th place, but growth was still noticeable. In just one year, the athlete grew from the 9th place taken at Olympia in 1997 to the 1st place taken at the same prestigious tournament in 1998.

He happened to prove that he is one of the best bodybuilders in the whole world. The period from 1998 to 2005 is remarkable for the fact that Ronnie Coleman occupied exclusively the first places, and this, excuse me, 23 prestigious tournaments of the highest level. He only lost the 2002 Power Show Pro, where he took 2nd place, giving 1st place to Gunther Schlierkamn. This defeat was purely athletic in nature. The next year, Gunther took part in “Mr. Olympia” and did not rise above 4th place. In 2007, Ronnie Coleman took part in Mr. Olympia for the last time, where he won only the honorable 4th place.

Food Ronnie Coleman

To build such a muscle volume and gain such a weight, up to 150 kg in the offseason and almost 140 kg in the competitive period, you need to eat properly. Naturally, he had to eat and eat a lot. For example:

  • one dose consists of pancakes, 200 g of oatmeal and a protein shake;
  • the second intake consists of 450 g of chicken breast and 400 g of rice;
  • the third method consists of 200 g of steak and baked potatoes;
  • the fourth meal consists of a protein-carbohydrate shake and two chicken sandwiches;
  • the fifth meal is chicken breast, juice, Swiss cheese and bread;
  • the sixth meal is a protein shake and fruits.

If you count everything, it turns out about 6300-6500 kcal, about 650 g of protein and up to 900 g of carbohydrates. The list does not say anything, because it is not clear from it where so many calories come from and how he was able to build muscle. In fact, everything is quite simple, since the portions were quite large. As much as Ronnie ate in one day, an ordinary person could easily last for a week.

In relation to supplements, Ronnie believed that they occupy only a small part of the process of building muscle mass, accelerating this process, but they should not be used constantly, as this can harm the health of the athlete. As he considered - the component of success is hard, persistent and everyday work, and one should not forget about rest.

Ronnie Coleman Training Program

Monday (back, biceps, deltoid)

  1. Deadlift: 4 sets of 6-15 reps.
  2. Thrust rod with emphasis on the chest: 3-4 sets of 10-15 repetitions.
  3. T-bar thrust in a slope: 3-4 sets of 10-15 reps.
  4. Dumbbell pull in a slope: 3-4 sets of 10-15 reps.
  5. Lifting the bar for biceps while standing: 3-4 sets of 10-15 reps.
  6. Lifting dumbbells for biceps while sitting: 3-4 sets of 10-15 reps.
  7. An isolated EZ bar lift for biceps on Scott's bench: 3-4 sets of 10-15 reps.
  8. Bending the arms in a cable simulator standing: 3-4 sets of 10-15 repetitions.
  9. Bench press sitting: 3-4 sets of 10-15 repetitions.
  10. Breeding dumbbells to the side: 3-4 sets of 10-15 repetitions.
  11. Lifting dumbbells in front of you: 3-4 sets of 10-15 reps.

Tuesday (legs)

  1. Leg extension sitting: 4 sets of 15-30 reps.
  2. Barbell squats: 4-5 sets of 10-15 reps.
  3. Leg press: 3-4 sets of 10-15 reps.
  4. Leg curls lying: 3-4 sets of 10-15 repetitions.
  5. Barbell lunges: 3-4 sets of 10-15 reps.
  6. Donkey exercise: 4 sets to failure.

Medium (chest, triceps)

  1. Bench press on a horizontal bench: 4-5 sets of 10-15 reps.
  2. Bench press on a bench with a positive slope: 3-4 sets of 10-15 reps.
  3. Bench press on a bench with a negative slope: 3-4 sets of 10-15 reps.
  4. Information of the hands in the simulator "butterfly": 3-4 sets of 10-15 repetitions.
  5. Press down from the top block: 3-4 sets of 10-15 reps.
  6. Dumbbell bench press from behind the head while sitting: 3-4 sets of 10-15 reps.
  7. Push-ups in the Hammer simulator: 3-4 sets of 10-15 repetitions.
  8. Extending the arms from the upper block with a reverse grip: 3-4 sets of 10-15 reps.

Thursday (back, biceps, deltoid)

  1. T-bar thrust: 3-4 sets of 10-15 reps.
  2. Dumbbell pull in a slope: 3-4 sets of 10-15 reps.
  3. Wide grip pull-ups: 3-4 sets of 10-15 reps.
  4. Thrust of the upper block to the chest: 3-4 sets of 10-15 repetitions.
  5. Lifting dumbbells for biceps: 3-4 sets of 10-15 reps.
  6. Lifting the bar for biceps on Scott's bench: 3-4 sets of 10-15 reps.
  7. Bending the arms from the lower block: 3-4 sets of 10-15 repetitions.
  8. Concentrated flexion of arms with dumbbells: 3-4 sets of 10-15 repetitions.
  9. Bench press in the Smith simulator: 3-4 sets of 10-15 repetitions.
  10. Breeding dumbbells to the side (drop set): 3-4 sets of 10-15 reps.
  11. Lifting dumbbells in front of you: 3-4 sets of 10-15 reps.
  12. Breeding dumbbells to the sides in a slope: 3-4 sets of 10-15 repetitions.

Friday (feet)

  1. Leg extensions in the simulator: 3-4 sets of 15-30 reps.
  2. Squats with a barbell on the chest: 3-4 sets of 10-15 repetitions.
  3. Hack squats: 3-4 sets of 10-15 reps.
  4. Deadlift on straight legs: 3-4 sets of 10-15 reps.
  5. Bending the legs on the simulator: 3-4 sets of 10-15 repetitions.
  6. Standing on socks in the simulator: 4 sets to failure.
  7. Rise on socks in the simulator sitting: 4 sets to failure.

Saturday (chest, triceps)

  1. Dumbbell bench press on a bench with a positive slope: 3-4 sets of 10-15 reps.
  2. Dumbbell bench press on a horizontal bench: 3-4 sets of 10-15 reps.
  3. Dumbbell bench press on a bench with a negative slope: 3-4 sets of 10-15 reps.
  4. Breeding dumbbells on a bench with a positive slope: 3-4 sets of 10-15 reps.
  5. Narrow grip bench press on a horizontal bench: 3-4 sets of 10-15 reps.
  6. French bench press: 3-4 sets of 10-15 reps.
  7. Extension of the arms in an incline: 3-4 sets of 10-15 repetitions.

As you noticed, Ronnie Coleman trains the same muscle group twice a week, genetics allows him to do this, and he grows very well. I would like to note that in the first three days (Mon, Tue, Wed), Coleman trains very hard and weights much more than in the next three days. Thu, Fri and Sat - these are “easy” days when the weights are a little less and the intensity is not so high.

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