Bodybuilding – Mass King Ronnie Coleman – His First Ever Training Video 1997

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RONNIE COLEMAN ”Yeah Buddy” Authentic T-Shirt

Build pavement-cracking muscle mass with the eight-time Mr. Olympia Ronnie Coleman workout routine.Arguably one of the most successful bodybuilders ever, he won the coveted Mr. Olympia title eight times in a row – a feat only matched by fellow Olympia star Lee Haney. He also holds the record for the most International Federation of Bodybuilding (IFBB) wins having won 26 titles.

Principles of the Ronnie Coleman Workout
A onetime policeman, Coleman is credited with changing the face of bodybuilding forever as he set a new standard in both muscle size and definition.

At his competitive best, Coleman tipped the scales at a massive 300 lbs making him one of the biggest bodybuilders ever.

Ronnie Coleman’s approach to training can best be described as “power building”. In his early days, Coleman was a competitive powerlifter, a sport that contests the squat, bench press and deadlift. His training reflected his strongman roots and was in many ways quite different to the training of a typical bodybuilder.

Where many bodybuilders focused on moderate weights, high repetitions and machine exercises, Coleman swore by very heavy weights, relatively low repetitions and mostly trained with free weights. Ronnie Coleman is one of the hardest training, heaviest lifting, and strongest bodybuilders of all time.

Coleman retired from competition in 2007 but he periodically threatens to come out of retirement and is still in good shape for a man fast approaching his 50th birthday.

Ronnie Coleman favored a six-way split where different body parts were trained on different days. This allowed Coleman to not only train very hard and heavy but also do a high volume of exercise for each muscle group and hit important muscle groups twice per week.

Remember that as a professional sportsman, Coleman had a lot of time to devote not only to training but also to rest and recovery and while his workout was undeniably effective it may be too hard for a typical gym rat bodybuilder wannabe!

Ronnie Coleman’s Diet Plan
To fuel his hardcore workouts and build his massive muscles, Ronnie Coleman ate a lot of bodybuilding staple foods such as chicken, potatoes, rice, lean beef, eggs, oatmeal, beans and vegetables as well as frequent servings of whey protein powder.He also swore by grits.

Consuming enough food was always a battle for big Ron and sometimes, during the offseason, he would resort to eating burgers or fried chicken simply to ensure he was consuming enough calories to build his muscles. However, to get lean, he was all about plain chicken and green vegetables – boring but effective.

Ronnie Coleman had amazing genetics for strength and bodybuilding and his program reflects his natural ability to gain muscle. If you want to build muscles like Coleman’s, follow his workout routine but make sure you eat a lot and get plenty of rest; this is not a workout for the feint hearted!

During his eight-year run of Mr. Olympia victories (1998– 2005), Ronnie Coleman had unquestionably the best arms in the sport of bodybuilding. They were huge, they were detailed, they were in proportion with the rest of his massive body parts, and they displayed such cartoonish features as the fully visible split between the long and short heads of his biceps. Were his the best arms ever? If not, they’re at least in the discussion.

But if you’re looking for some exotic, outside-the-box routine that King Coleman used to build such freaky biceps, you won’t find it. Throughout most of his career, he unapologetically did the same basic workouts over and over—your classic “If it ain’t broke, don’t fix it” approach

Ronnie Coleman’s Biceps Routine
Excercise Sets Reps
Alternating Dumbbell Curl* 3 10-15
EZ-bar Preacher Curl 3 10-15
One-arm Cable Curl 3 10-15
Concentration Curl 3 10-15

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Abel da Silva Fernandes says:

pulei sim…

seinove6969 says:

Hmmm interesting steroids are illegal but yet all these idiots take them.
What a ridiculous bunch of idiots.

HkZ_CharLy says:

The exercice at 21.29 destroy his lower back, it’s why today he has big
surgeries ! 🙁 

actiondirector says:

At 1:25, why is Ronnie kissing that man? Is he a homo? He does look gay.

allah son says:


Super Humanoids says:

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