Ronnie Coleman is a retired IFBB Professional Open Division Bodybuilder.
He also worked as a police officer for many years.
People remember the most because he won Mr. OlympiaEight times a very prestigious title! Many consider him one of the greatest bodybuilders of all time.
He loved sports even when he was small.
Wherever he came, it was all about football.
Then he got a scholarship for Grambling State University, where he played more football – he was a medium line backer for the GSU Tigers.
He completed the university with a BSC in accounting. He could never really find work as an accountant and In the end, Domino’s Pizza worked to pay the bills.
Then he became a police offer in Texas that worked for many years.
He would reconcile work as a sheriff and also Mr. Olympics. A friend told him that he should train in the Metroflex fitness studio near Brian Dobson.
Ronnie was said when he started Mr. Texas competition He would be offered a free membership in the gym, which was trained by Dobson.
Ronnie won the heavyweight championship.
Gradually he made a name for himself and defeated many elite athletes – many believe that Ronnie is the greatest ever! He lives with his wife in Arlington, Texas.
Ronnie Coleman Workout & Training – everything you need to know
Current statistics
- Weight: 300 pounds/136 kg.
- Birthday: May 13, 1964
- Place of birth: Monroe, Louisiana, USA
- Awards/achievements:
- Ronnie Coleman held the title of Mr. Olympia 8 times
- He won many victories for IFBB – 26 times! This is the best of all bodybuilders of all time.
- Take a look at all of his wonderful titles here.
Training principles by Ronnie Coleman
“Hard work and training. There is no secret recipe. I train hard with heavy weights and try to be the best in the world.”
This is Ronnie’s training principle.
But he says he can go through a whole list of his favorite training principles, combinations and exercise techniques.
But he says it really only depends on a basic old -fashioned “best” exercise for every part of the body. Without this they would not reach their maximum mass potential.
He says, “It is the foundation movements that work more of the muscles, tougher and more thorough than the other.”
Not all of his workouts start with his favorites.
But Ronnie says that all workouts all around them should be designed.
Ronnie says that people probably did her all the time, but that he just wanted to emphasize her meaning.
He would like to convince people to give them even more meaning for their training. Here is his list of those he considered for the best:
- Breastbench press
- Legs
- Back: barbell rows
- Shoulders: Sitting military press
- Triceps: lies extensions
- Biceps: Lure preacher
Ronnie Coleman’s training methods
Ronnie Coleman’s training methods focus on all of his muscle groups over a weekly period.
- MondayHe focuses on his back, biceps and shoulders.
- TuesdaysPresent He will reserve for leg training.
- WednesdayPresent He will exercise his triceps, his muscles and chest.
- He repeats on Monday, Tuesday and Wednesday on Thursday, Friday and Saturday.
- Sunday: Rest day
As a bodybuilder, it was easy for him to follow these training methods.
Anyone who wants to be a bodybuilder can adapt their own training routines according to the potential of their body.
Ronnie trains 6 times a week, but others could consider training 3-4 times a week.
Training routine
When it comes to packing the fair, Ronnie always said that it only matters one thing – and that’s nutrition.
Protein, he says, is what muscles builds – Everything starts with your food.
He also said that the best exercises are the old school that no longer do a lot of people, such as squats, bent-over series and crusades.
During his flowering, Coleman ensured that his diet was regulated with perfect precision.
Ronnie’s life for Elite bodybuilding competitions revolved around training, hard and eating.
Monday: back, biceps, shoulders
- ‘Kreuzheiben-4 Sätze-6-12 Repetitions’
- ‘Langbanteler-3 Sätze-10-12 Repetitions’
- ‘T-Bar-horn-3 sets -10-12 repetitions’
- ‘Dangel series 3 Sätze-10-12 Repetitions’
- ‘Biceps curl – 4 sentences – 12 repetitions’
- ‘Sitting alternately dumbbell – 3 sentences – 12 repetitions’
- ‘EZ-Bar-Biceps lure on the Bank-3 Sätze-12 repetitions’
- ‘Cablebizeps curls – 4 sentences – 12 repetitions’
- “Overhead school press-4 Sätze-10-12 Repetitions”
- ‘Hantel shoulder press – 4 sentences – 12 repetitions’
- ‘Hantel front increased – 4 sentences – 12 repetitions’
Tuesday: legs
- ‘Squats-5-6 Sätze-2-12 Repetitions’
- “Leg press – 4 sentences – 12 repetitions”
- “Failure steps – 2 sets of 30 m each” “
- “Kreuzleben with straight or slightly curved legs – 3 sets – 12 repetitions”
- ‘Lock leg – 3 sentences – 12 repetitions’
Wednesday: chest, triceps
- ‘Bank press – 5 sentences – 12 repetitions’
- “Inclination bench press – 3 sentences – 12 repetitions”
- ‘Dumbbell presses – 3 sentences – 12 repetitions’
- “Lateral increases – 4 sentences – 12 repetitions”
- “EZ-BAR-TRIZEPS extensions-3 Sätze-12 repetitions”
- “Sit dumbbell -triceps extensions – 4 sentences – 12 repetitions”
- ‘Close Grip Bank press – 4 sentences – 12 repetitions’
Thursday: back, biceps, shoulders
- ‘Langbant rows -5 sentences -10-12 repetitions’
- ‘Low strap series 4 sentences of 10-12 repetitions’
- “Close Lat-Pulldowns-3 Sätze-10-12 Repetitions”
- “Wide-Grip-Lat-Pulldowns-3 Sätze-10-12 Repetitions”
- ‘Sitting alternating biceps – 4 sentences – 12 repetitions’
- “Mechanical biceps attract – 3 sentences – 12 repetitions”
- “Langbonelbizeps – 3 sentences – 12 repetitions”
- “Lock low cable rod – 4 sets of 12 repetitions”
- “Overhead shoulder press – 4 sentences – 12 repetitions”
- ‘Front explosions-3 Sätze-8-25 Repetitions’
- ‘Sitting dumbbell shoulder press-3 Sätze-8-25 Repetitions’
Friday: legs
- “Leg extensions – 4 sentences – 30 repetitions”
- ‘Front squad-4 Sätze-12-15 repetitions’
- “Hack squats – 3 sets – 12 repetitions”
- “Standing leg cocks 3 Sätze-12-15 Repetitions”
- ‘Lock Lure-4 Sätze-12-15 Repetitions’
Saturday: chest, triceps, calves, ABS
- “Dumbbell tendency to bench press – 4 sentences – 12 repetitions”
- “Acceptance of bench press – 3 sentences – 12 repetitions”
- “Inclination dumbbell fly’s – 3 sentences – 12 repetitions”
- “Dumbbell Flys – 3 sentences – 12 repetitions”
- ‘EZ-Bar French Press-4 Sätze-12 Repetitions’
- ‘Parallel sticks dips -4 sentences -12 repetitions’
- “Sit EZ-BAR-TRIZEPS extensions”
- “Standing calf increases – 4 sentences, 12 repetitions”
- ‘Sitting calf increases – 4 sentences – 12 repetitions’
- “Crunches – 3 sentences to failure”
Sunday: free day
Ronnie Coleman’s diet and nutritional supplements
“Fuel” Ronnie Coleman is very important.
He would eat the typical meal, eat bodybuilder; CHeck, potatoes, lean beef, rice, eggs, beans, oatmeal and lots of vegetables.
And he would also charge his energy with whey protein.
He always said to say “I always considered myself the biggest opponent. I don’t try to insult someone, but I can’t see other competitors as my competitors because I cannot control them. I can only change what I look.”
Look at what his diet looked like, including nutritional supplements:
- 10: 00 arginine (3-5 g)
- 10: 30-one three quarters cup of semolina, 2 cups of egg white, followed by a cup of coffee
- 12: 30 stimulants before training, supplement after training, arginine
- 16: 00-450 g chicken breast, with 1½ cups of red beans, 1½ cup of brown rice and 2 slices of corn bread slices
- 18:30 – arganinine
- 19:00 – 500 g chicken breast, 1 baked potato, drink water
- 22:00–140 g chicken breast, 250 g beef, 1 baked potato, 120 g fries fries, 230 ml lemonade
- 00: 00 supplement after training
- 01:30 – Molke protein: He would enter 4 scoops.
Ronnie Colemans remarkable recommendations
1) strength
He says you have to constantly exceed your limits. You should always try to get stronger when you are in the gym.
The stronger you get, the longer your plateau takes. It does not mean that they no longer grow – they go beyond the normal human limits.
Then at some point you will lead to a new level.
2) Do not cheat
Make sure it is your muscle that carries out the lifting and that you don’t cheat. You have to feel how the pump builds tight and hard in the muscle on which you work before you feel it in the adjacent muscles.
3) Get the highest quality of the highest quality you can
Feel the healthy blood process where you want it in the muscle. It doesn’t have to be deaf or painful.
However, it should be a healthy tightness of the muscle belly. That will tell you that it is swollen with blood under high pressure.
4) Consistent when choosing a training plan …
… then stay with it.
Regardless of how difficult you can lift, if you do not remain consistent, it will not work. Do not make yourself habit of taking unscheduled days of rest.
Where is Ronnie now – 2021?
Ronnie operated on and his youngest was in September 2019 – mainly because of his competitive bodybuilding career.
He actually still recovers, although the doctor gave him the green light so that he can train again.
Now he is back in the gym and looks pretty again.
In his Instagram posts, he explains that after six months he comes back in shape from the gym after six months.
He still undergoes physical therapy.
He loves to be back in the gym.
He says, “There is nothing in the world that likes to do what you love most in the world.” Coleman wrote.
Because of all his operations, it was time to say goodbye to the competitive bodybuilding world.
Now he spends a lot of time with his family and friends. With everything he has gone through in life, he still inspires others. He wrote a book published in 2019.
From 2021, Ronnie is still very active on his YouTube channel.
He shares videos on workouts and bodybuilding.
We wish him a quick recovery for the full strength!
“My biggest competition is always myself” – – Ronnie Coleman