What Ronnie Coleman looks like now and what happened to the champion. How Ronnie Coleman is blown away now: injuries, disabilities, operations, last photos When Ronnie Coleman ended his career

American professional bodybuilder.

What is it known for?: 29 wins in total for prof. bodybuilding competitions.

Achievements: Eight-time Mr. Olympia, bodybuilding icon.

A little motivation and a lot of power from Ronnie Coleman:

Ronnie Coleman: Training Principles

Pyramid principle

This is the name of the technique of gradually increasing working weights from approach to approach. That is, in the first 3 approaches, light weights are taken and 20, 15, 12 repetitions are performed. Then, the next 3 approaches come with critical weight. 10-15 repetitions are done. Coleman's working weights, according to the pyramid principle, can reach 220 kg. for 10 repetitions (bench press).

Supersets

Ron uses supersets to most effectively work out his incredible muscles. Supersets are work with weights in which two different exercises are performed sequentially, one after the other, “bombing” the same muscle group.

Drop sets

Sets with weight loss (up to three times). The set begins with a certain working weight. At the same time, the set is brought to the point where it is physically impossible to perform the movement while strictly observing the technique. At this point, the weight of the weight is reduced by about 25% and again, the exercises are performed to failure. Important! Pauses between sets should be kept to a minimum (from 2 to 15 seconds) and used ONLY to change working weights.

Maximum amplitude principle

Extreme stretching and contraction of muscles. For Coleman, weight is secondary, the main thing is to feel the muscles, and only work to the max. amplitude to the fullest extent engages the muscles. At the same time, the trained muscles are more fully filled with blood and nutrients.



General description of Big Ron training

Ronnie Coleman's training method- this is a whole strategy. The fundamental difference of which is the cyclical use of two types of training for large groups of muscles: strength and pumping (“lifting” + “pumping”). Training changes occur every 3-6 weeks until the competition. This technique seems to be as old as time. But “in the hands” of Big Ron it works flawlessly!

Now let's take a closer look at each of the cycles.

Cycle one: Power

Extreme intensity. Large working weights. “Explosive” exercises without pauses at the peak point of amplitude.

1-2 basic exercises, 5-6 sets with 4-6 reps.
Strength (“lifting”) training is based on 3 classic strength exercises - squats, bench press and deadlift.
Load level: critical, on the verge of overtraining.
Cycle duration: from 3 to 9 weeks, depending on how you feel and many other side factors (stress, time of year, etc.)

Advice: train your muscles with the same basic movements, in a strictly defined order. This does not threaten you with stagnation, since the load is constantly increasing.

Important! Ron never does not fully extend the joints. In his opinion, it was thanks to this technical point that he managed to avoid many unpleasant injuries.


Cycle two: Kachkovy

6 days per week. Weekly cycle: three days of hard training, three days of light (relatively light, of course. This is Ronnie :)

2-3 basic exercises, 1-2 isolating exercises. 4 sets of 10-15 reps.
Rest between sets - 1-2 minutes. For heavy exercises, the pause between sets is 3 minutes.
Load level: cyclical.
Cycle duration: from 3 to 9 weeks, depending on many factors.

Advice: make basic exercises explosive! And in isolating classes, focus on technique: achieve max. muscle stretching and contraction. It is important to feel the muscles working throughout the entire range of motion.

Pumping program of the eight-time Mr. Olympia

Attention! Only for those prepared!


Monday

1. Deadlift- 4 sets of 6-15 repetitions. Weight - 365 kg.
2. Rows with emphasis on the chest with a barbell - 3-4 sets of 10-15 repetitions. Weight - 265 kg.
3. T-bar row- 3-4 sets of 10-15 repetitions. Weight - 265 kg.
4. Dumbbell rows with one arm bent over - 3-4 sets of 10-15 repetitions. Weight - 90 kg.
5. Lifting the bar standing biceps - 4 sets of 10-15 repetitions. Weight - 90 kg.
6. Dumbbell lift for biceps alternately (sitting) - 3 sets of 10-15 repetitions. Weight - 40 kg.
7. EZ rod lift(Scott bench) - 3 sets of 10-15 repetitions. Weight - 68.
8. Bicep curls on the upper blocks (standing) - 3 sets of 10-15 repetitions. Weight - 90 kg.
9. Barbell bench press sitting - 4 sets of 10-15 repetitions. Weight - 140 kg.
10. Dumbbell flyes to the sides (incline bench) - 4 sets. 10-15 repetitions. Weight - 25-30 kg.
11. Dumbbell lift in front of you (incline bench) - 4 sets. 10-15 repetitions. Weight - 20-25 kg.
Tuesday
We train: LEGS

1. Leg extension in the simulator (sitting) - 4 sets of 15-30 repetitions. Weight -136 kg.
2. Squats with a barbell - 4-5 sets of 10-15 repetitions. Weight - 265 kg.
3. Hack machine squats or bench leg press (optional) - 3 sets of 10-15 repetitions. Weight - 408 kg.
4. Leg Curl lying on the machine - 3 sets of 10-15 repetitions. Weight - 90 kg.
5. Lunges with a barbell on the shoulders - 3 sets of 10-15 repetitions. Weight - 142 kg.
6. Calf raise- “donkey” - 4 sets to failure. Weight - 100 kg.
Wednesday
We train: CHEST, TRICEPS

1. Barbell bench press(horizontal bench) - 4-5 sets of 10-15 repetitions. Weight - 227 kg.
2. Barbell bench press(incline bench, head up) - 3 sets of 10-15 repetitions. Weight - 184 kg.
3. Barbell bench press(incline bench, head down) - 3 sets of 10-15 repetitions. Weight - 184 kg.
4. "Pek-Dek"- bringing your arms together in the simulator - 3 sets of 10-15 repetitions. Weight - all plates of the simulator.
5. Down presses on a vertical block - 4 sets of 10-15 repetitions. Weight - all plates of the simulator.
6. French press sitting behind the head with dumbbells - 3 sets of 10-15 repetitions. Weight - 77 kg.
7. Push ups on the Hammer simulator - 3 sets of 10-15 repetitions. Weight - 160 kg.
8. Down presses on a vertical block (reverse grip) - 3 sets of 10-15 repetitions. Weight - 70 kg.

*Monday-Wednesday: The hard part of Ronnie Coleman's weekly training. Gatels and rods are mainly used as weighting materials.
Thursday–Friday: lighter training. Dumbbells and exercise machines are used.
Thursday
We train: BACK, BICEPS, DELTS

1. T-bar row- 4 sets of 10-15 repetitions. Weight - 264 kg.
2. Dumbbell rows Bent over with one arm - 3 sets. 10-15 repetitions. Weight - 90 kg.
3. Pull-ups on the bar (wide grip) - 3 sets of 10-15 repetitions. Weight - no.
4. Chest cravings wide grip (vertical block) - 3 sets of 10-15 repetitions. Weight - all plates of the simulator.
5. Dumbbell lift for biceps alternately (standing) - 4 sets of 10-15 repetitions. Weight - 45 kg.
6. EZ bar lift(Scott bench) - 3 sets of 10-15 repetitions. Weight - 68 kg.
7. One-arm lifts for biceps on the lower block - 3 sets of 10-15 repetitions. Weight - 40 kg.
8. Concentrated lifts for biceps with one hand (rest on the knee, sitting) - 3 sets of 10-15 repetitions. Weight - 35 kg.
9. Press in the “Smith machine” - 4 sets of 10-15 repetitions. Weight - 170 kg.
10. Dumbbell flyes to the sides (drop sets with increasing weight) - 2 sets. 20/15/10/8 reps. Weight varies.
11. Alternating dumbbell raises in front of you (standing) - 3 sets of 10-15 repetitions. Weight - 16-25 kg.
12. Dumbbell flyes to the sides (standing, bending over) - 3 sets of 10-15 repetitions. Weight - 16-25 kg.
Friday
We train: LEGS

1. Leg extension in the simulator (sitting) - 4 sets of 15-30 repetitions. Weight - 136 kg.
2.Barbell Squats on the chest - 5 sets of 10-15 repetitions. Weight - 180-200 kg.
3. Squats in the “Hack Machine” - 3 sets of 10-15 repetitions. Weight - 400 kg.
4.Deadlift on straight legs - 3 sets of 10-15 repetitions. Weight - 100-120 kg.
5. Leg Curls on the simulator (sitting) - 3 sets of 10-15 repetitions. Weight - all plates of the simulator.
6. Calf raises in the simulator (standing) - 4 sets. To failure. Weight - 204 kg.
7. Calf raises in the simulator (sitting) - 4 sets. To failure. Weight - 122 kg.
Saturday
We train: CHEST, TRICEPS

1. Dumbbell press(incline bench, head up) - 4 sets. 10-15 repetitions. Weight - 80-95 kg.
2. Dumbbell press on a horizontal bench - 3 sets. 10-15 repetitions. Weight - 80-90 kg.
3. Dumbbell press(incline bench, head down) - 3 sets. 10-15 repetitions. Weight - 60-60 kg.
4. Dumbbell flyes(incline bench, head up) - 3 sets. 10-15 repetitions. Weight - 25-30 kg.
5. Close grip press lying on a horizontal bench - 4 sets. 10-15 repetitions. Weight - 150-170 kg.
6. French press EZ barbells, lying down - 3 sets. 10-15 repetitions. Weight - 90-110 kg.
7. Arm extension, standing in a forward bend - 3 sets. 10-15 repetitions. Weight - 25 kg.

* Ronnie Coleman works on his abs from two to four times a week (depending on his well-being and mood). Typically, to work the core muscles, Ron uses crunches in 3 sets and performs the exercise TO FAILURE.

Sunday is rest. Monday is the beginning of a new cycle.

We consider it our duty to warn that this article is for informational purposes only. Running this program yourself may be dangerous! EThis training program is designed for bodybuilding professionals and, without appropriate correction, cannot be used in amateur athletics.

The origins of bodybuilding are traditionally attributed to the period between 1880 and 1953, however, if we look at this phenomenon as broadly as possible, we can talk about its popularity back in the days of ancient Greece. It was then that the cult of body beauty was considered one of the main ones and harmoniously fit into the concept of kalokagathia, according to which the perfection of form was equated with the perfection of content.

A very big contribution to the development of bodybuilding was made by Charles Atlas, whose comic book characters in the fifties actively encouraged representatives of the younger generation to develop their own body in general and muscles in particular. So we can say that it was superheroes who became the first significant role models in relation to bodybuilding.

Over time, there were more and more supporters of body beauty, until it became a professional activity that included participation in all kinds of competitions. It is the regular and winner of such events that will be discussed in this article.

The birth of a future star

Probably, at the beginning of his life, Ronnie Coleman could not have imagined that he would engage in bodybuilding and become so famous thanks to it. The outstanding bodybuilder was born in a town called Monroe, from where he moved with his parents to the city of Bastrop at an early age.

The very birth of a bodybuilding star was not without omens of a future career. His mother, being far from the most fragile representative of the fair sex, almost died during childbirth - Ronnie Coleman was such a large child that this wonderful event almost ended in real tragedy.

early years

Since the bodybuilder’s father did not live with his family, the future “Mr. Olympia” had to make his contribution to the rather meager family budget from an early age. Literally from his school days, Ronnie Coleman stepped into adulthood: combining several jobs in his free time, he managed to play basketball and baseball, although the young man preferred American football to both sports. Already at the age of 12, the future bodybuilder weighed 80 kg with a height of 180 cm. At that time, Ronnie Coleman had not even thought about professional bodybuilding, and he only saw the barbell from the side and never touched it.

A little powerlifting and a little luck

Nevertheless, training gave the future bodybuilder real pleasure, for which the young athlete began visiting the gym. During this period, Ronnie Coleman's training program was far from complicated - the young man did not particularly understand the variety of sports equipment and literally grabbed at everything that came to hand. For the most part, he was attracted to powerlifting - the future champion liked to challenge himself and achieve his goals, but at that time American football inseparably occupied the place of his favorite sport.

In this rather tough game, Coleman showed remarkable patience and perseverance, which soon allowed him to achieve success in his chosen path. The young athlete was almost immediately noticed by representatives of Grambling University, thanks to which Ronnie became his student.

Atypical accountant

It would seem, how intelligent can a person who has chosen bodybuilding as his profession be? Ronnie Coleman effortlessly destroyed the prevailing stereotype about the narrow-minded, pumped-up guy. He was not only admitted to the university under special conditions, but also graduated with honors. Oddly enough, among the huge selection of options offered, the future bodybuilder was attracted to accounting.

After graduating from higher education, Ronnie went to try his luck in Dallas, but it was not immediately possible for him to find his place in the sun. At first, the future champion simply delivered newspapers and delivered pizza, and only over time he managed to achieve the position of accountant. The new job, although it brought in considerable income, took an incredible amount of mental strength and required a kind of deal with conscience, so in this rhythm the future “Mr. Olympia” Ronnie Coleman did not last very long - only 2 years.

Childhood dreams come true

Having abandoned this literally dirty business, the future bodybuilder decides to take the path he has dreamed of since childhood and enlists in the ranks of the American police. It was this step that became one of the most important in the life of the future eight-time “Mr. and let him begin to improve his own body as a future star.

Perhaps the bodybuilder’s life would have turned out completely differently if his friend had not invited him to a new gym that opened not far from their place of work. It was there that the athletically built man was noticed by Brian Dobson, who owned the establishment. This man definitely had an eye for budding bodybuilders - Dobson immediately drew attention to what Ronnie Coleman can rightfully be proud of: the athlete’s strength, his excellent physical shape, prospects and excellent genetics as a future bodybuilder.

The enterprising owner of the gym immediately approached the future Mr. Olympia with an offer to represent the Dobson sports club at bodybuilding tournaments, but he was not interested in the offer. The policeman-athlete hesitated to answer until he received his free annual gym membership. Ronnie Coleman could not refuse this, and from that moment his professional training began.

First victories

The path of a bodybuilder to the competitive podium can hardly be called long. The changes made by Dobson to Coleman's training system, hard work for results and the skillful leadership of Mark Hanlon, who became the bodybuilder's partner, quickly bore fruit.

Just 3 months after the start of active work on the body of the future “Mr. Olympia,” Ronnie was able to easily win the amateur tournament called “Mr. Texas,” and the very next year he became the absolute world champion among amateurs, after which he turned professional league

The start of real tournaments

Despite a rather loud and impressive start, a real lull soon came in Ronnie Coleman’s bodybuilding career. For four whole years the bodybuilder remained in the shadow of his rivals, without achieving any significant results. It should be noted that Ronnie did not waste any time, devoting every free minute to intensive training.

The first truly significant event in Coleman's life was the victory in Canada in the 1996 competition. But, no matter how pleasant the famous laurel crown may be, in life not everything always goes smoothly. Along with success, Ronnie also received a serious spinal injury, which threatened not only the end of Coleman’s career as a bodybuilder, but also serious health problems.

Many representatives of the strong half of humanity, finding themselves in such conditions, would give up and try to find something else for themselves. Ronnie, as we know, did not do this.

The beginning of Mr. Olympia

For the first time in this kind of championship, Coleman took part in 1996, but then he did not even manage to reach the top 5 - the bodybuilder took sixth position in the overall ranking. The next year was even less successful in this regard, and in the tournament he only managed to win ninth place, which, of course, did not satisfy Ronnie’s ambitions.

Wanting to improve his performance, the bodybuilder turned to Flex Wheeler for professional advice, whom he later beat at the championship. It was this athlete who introduced the future eight-time Mr. Olympia to Chad Nichols, thanks to whom the bodybuilder’s career literally took off.

Absolutely everything was reviewed during this period: Ronnie Coleman’s nutrition, physical activity, his lifestyle and daily routine. This comprehensive approach allowed him to win first place in the Mr. Olympia tournament, held in 1998. It was then that Ronnie managed to get around himself, who, by the way, was not upset at all. Subsequently, Coleman had seven more such triumphs.

Training system for a champion

It is quite obvious that it is impossible to achieve such outstanding achievements without working as hard as possible on yourself. Champions always choose their own, very special path and Ronnie Coleman is no exception in this regard. A characteristic feature of his work program is the balanced alternation of two different training methods: strength loads and pumping, better known among bodybuilders as pumping.

The bodybuilder's strength cycles are carried out at maximum intensity - almost to the limit of capabilities. From the point of view of most professional trainers, Ronnie does not work technically enough, if not incorrectly. For example, exercises are performed by a bodybuilder at an explosive, continuous pace, not to mention the fact that there are no pauses at the end points of a particular action.

The eight-time Mr. Olympia insists that muscles are best built by repeating the same loads over and over again, one after another in a strictly defined order. Constantly increasing the load, in his opinion, leads to continuous growth and development of certain muscle groups. The main thing in this matter is to stop in time so as not to bring your own body to a state of overtraining.

As for pumping cycles, Ronnie Coleman's standard set includes an average of 3-4 exercises, repeated for 4 sets. As a result, each bodybuilder's workout includes about 12 sets of 10-15 repetitions of each exercise. If we talk about the structure more specifically, it should be noted that the exercises differ in direction: 2 sets are performed in explosive techniques and 2 more in isolating techniques, with a greater degree of technicality.

This training method allowed the bodybuilder not only to take prizes in leading tournaments, but also to go down in history. Ronnie Coleman's leg and bench press inspires admiration and a certain amount of envy literally all over the world. Of course, the bodybuilder masterfully copes with loads of up to 1044 kg.

Make money

Oddly enough, it is this process that Ronnie Coleman considers the most important in his life. It should be noted that he succeeds in this with great success. Numerous seminars, master classes, lectures and trainings bring considerable income to the bodybuilder. In 2012, the bodybuilder also launched his own line of sports nutrition. Ronnie Coleman's protein is a success among bodybuilders all over the world, despite its rather high cost compared to analogues.

Despite the fact that the bodybuilder considers his main goal to be earnings, which is quite clearly expressed in his activities, the eight-time Mr. Olympia is still listed as a police officer, thus maintaining closeness to his childhood dream.

Already from early childhood, Ronnie Coleman He was fond of sports, but his talents found their true use during his school years, where he played football, basketball and baseball, which aroused the admiration of his peers. However, despite such a busy workout, Ronnie still found time to visit the gym, located a few blocks from his home. After graduating from high school in 1982, Ronnie attended Grambling University, where he became fully immersed in American football, playing for the college team, the Tigers, which at the time was coached by Eddie Robinson. Despite his success in sports, and participation in the Super Bowl in New Orleans in 1986, Ronnie was never able to devote himself to American football, and his career as a football player ended with the end of his college studies. After receiving a degree in accounting, Ronnie Coleman got a mediocre job, which he soon got tired of, and then Ronnie realized that working with numbers was not his calling. After which, Ronnie decided to try himself as a police officer. He had to undergo training at the police academy, upon completion of which he was still able to achieve the position of patrolman in Arlington. Having started working in the police, which he liked, Ronnie, in order to maintain a healthy body, again became a frequent visitor to the training room. However, his training brought more impressive results than expected, and soon his success was noticed by the owner of the gym, Brian Dobson, who offered him, in exchange for a free membership, to participate in the “Mr. Texas” competition. Thanks to this, in 1990 Ronnie won his first victory as a bodybuilder. This first victory added confidence and determination to the bodybuilder in subsequent competitions, which marked the beginning of the brilliant career of Ronald Dean Coleman as one of the most famous bodybuilders in the world. At the moment, Ronnie has won 26 victories in various competitions as a professional IFBB bodybuilder, not counting his eight victories in the Mr. Olympia competition (1998-2005). Of course, in addition to his sporting achievements, Ronnie also sought to arrange his personal life . So in 2007, Rowade Christine Achkar appeared in Ronnie’s life, and he also has two daughters Jamelia and Valencia Daniel. In everyday family life, Ronnie is calm and balanced, which makes him a good family man. Anthropometric data of Ronnie Coleman: Height - 180 cm Competition weight - 138 kg Off-season weight - 149 kg Biceps - 61 cm Hip - 87 cm Chest - 148 cm Waist - 87 cm. Ronnie's achievements: 1990 Mr. Texas 1991 World Heavyweight Bodybuilding Championship 1991 Mr. Universe 1995 Professional Canadian Cup 1996 Professional Canadian Cup 1997 Russian Grand Prix 1998 Night of Champions 1998 Championships in Toronto 1998 Mr. Olympia 1998 Finnish Grand Prix 1998 German Grand Prix 199 9 Mr. Olympia 1999 World professional championships 1999 Grand Prix of England 2000 Mr. Olympia 2000 Grand Prix of England 2000 World professional championships 2001 Arnold Classic 2001 Mr. Olympia 2001 Grand Prix in New Zealand 2002 Mr. Olympia 2002 Grand Prix of Holland 2003 Mr. Olympia 2003 Grand Prix of Russia 2004 Mr. Olympia 2004 Grand Prix of England 2004 Grand Prix of Holland 2004 Grand Prix of Russia 2005 Mr. Olympia 2006 Mr. Olympia, 2nd place

The future eight-time Mr. Olympia winner Ronnie Coleman was born on May 13, 1964 in the small town of Monroe, Louisiana, but spent his childhood next door in Bastrop. Even during the birth, his mother, seeing the size of the baby, the doctors said that he had a great future ahead of him.

Height - 180 cm Competition weight - 168.5 kg Off-season weight - 185 kg Biceps - 61 cm Thigh - 102 cm Chest - 157 cm Waist - 76 cm

Since childhood, Ronnie was independent and assertive, this was due to the fact that he was the eldest of four children and the family lived without a father. After school, Ronnie Coleman worked two jobs, supplementing the family budget and still managed to play basketball and baseball, but his main passion at that time was American football. His impressive physical attributes of 180 cm and 80 kg at the age of twelve only contributed to this. According to the recollections of those with whom he played, Ronald was distinguished from the rest by his hard work, which helped him achieve even greater success in the future.

At the same time, Coleman begins to visit the gym out of pure curiosity, but without understanding all the nuances, his training is purely educational.

Thanks to his success in American football, he easily enters the university where he plays on its football team. Having excellent chances to become a professional, he refuses this opportunity and takes his final exams as an external student.

After graduating with honors, he moved to Dallas in search of work in his field. After working for some time as an accountant in a pizzeria, he realizes that this is clearly not his calling and decides to fulfill his childhood dream of working in the police.

Working in the police department, in addition to earning money and health insurance, gives Ronnie the opportunity to work out in the gym for free, and that’s when we can say his career starts. While doing powerlifting at that time, he one day, at the invitation of a colleague, visited the Metroflex gym, owned by the famous Brian Dobson. Brian immediately notices Coleman's excellent shape and physique and suggests joint training and participation in the "Mr. Texas" bodybuilding competition to uphold the honor of the gym. Ronald does not immediately agree to such an offer, but the promised free training subscription nevertheless persuaded him to this offer and a few months later Coleman wins this competition.

A victory at a local tournament is followed a year later by a second at the World Amateur Championship.

The transition to professionalism was quite difficult for the athlete, and only after four years of hard training, not without the help and advice of his colleagues, he won his first professional competition in Toronto.

The following year, 1996, almost broke Coleman and ended his career. Having won once again at the tournament in Toronto, he received a serious injury, the cause of which was a lack of experience and technique. Working tirelessly and despite the injury, Ronald continues to train hard. He takes advice on nutrition and training from other athletes and continues to perform better in competitions, as a result, 6th place - Mr. Olympia (1996), 9th place - Mr. Olympia (1997).

Having recovered from the injury and improved the quality of his training in the gym, he took part in the 1998 Mr. Olympia. Just hoping for a place in the top five, he literally faints when he is announced as the winner.

After these competitions, the era of Ronnie Coleman began. He took part in every possible tournament and only once during this time took second place at the Pro Strength Show in 2002. He had no equal at the Mr. Olympia competition from 1998 to 2005. The following year, 2006, he took second place in the overall standings at this competition, and in 2007 - 4th place.

Having crossed the forty-year age mark and the arrival of younger bodybuilders in professional sports, he was forced to end his career as an athlete in the same 2007.

Having finished his sports performances, Ronnie Coleman continues to actively participate in the development of this sport. He gives numerous seminars and participates in presentations. Like most famous bodybuilders, he produces his own line of sports nutrition, supplying it to more than 100 countries around the world. Spending more time traveling and promoting his products on the market, he does not forget about his family. After all, Ronald is not only an example of a successful bodybuilder and businessman, but also a good father to his eight children.

Achievements

  • 1990 Mister Texas
  • 1991 World Heavyweight Bodybuilding Championships
  • 1991 Mister Universe
  • 1995 Canadian Professional Cup
  • 1996 Canadian Professional Cup
  • 1997 Russian Grand Prix
  • 1998 Night of Champions
  • 1998 Championships in Toronto
  • 1998 Mr. Olympia
  • 1998 Finnish Grand Prix
  • 1998 German Grand Prix
  • 1999 Mr. Olympia
  • 1999 World Professional Championships
  • 1999 English Grand Prix
  • 2000 Mr. Olympia
  • 2000 English Grand Prix
  • 2000 World Professional Championships
  • 2001 Arnold Classic
  • 2001 Mr. Olympia
  • 2001 Grand Prix in New Zealand
  • 2002 Mr. Olympia
  • 2002 Dutch Grand Prix
  • 2003 Mr. Olympia
  • 2003 Russian Grand Prix
  • 2004 Mr. Olympia
  • 2004 English Grand Prix
  • 2004 Dutch Grand Prix
  • 2004 Russian Grand Prix
  • 2005 Mr. Olympia
  • 2006 Mr. Olympia, 2nd place

Filmography

  • 1996. “First Training” (eng. First Training)
  • 2000. “Incredible” (eng. Unbelievable)
  • 2003. “The Price of Victory” (eng. The Cost of Redemption)
  • 2005. “On the Road” (eng. On the Road)
  • 2006. “Untiring” (eng. Relentless)
  • 2007. “Untamed”

Born May 13, 1964, Bastrop, Louisiana, USA - professional bodybuilder, eight-time winner of the Mr. Olympia tournament and other professional competitions. Since childhood, Coleman loved team games such as basketball and baseball. Thanks to his genetic gifts, already at the age of 12 people noticed his precocious muscles and told little Ronnie to stop rocking. But the point is that at that moment he didn’t even know about the rocking chair. And he decided to find out how he ended up doing powerlifting.

After high school, he attended Grambling University, where he played college football and earned a degree in accounting. Upon graduation in 1986, he worked as an accountant for a couple of years, and then joined the police, where he worked for 12 years. While serving in the police, Ronnie's sports career in professional bodybuilding began. At that time, already possessing quite impressive muscle mass, he went to the gym to maintain physical shape. The owner of the gym, Brian Dobson, immediately noticed the genetically gifted guy and began to persuade him to take up bodybuilding professionally, to which Ronnie just laughed, but the persuasion, as well as a free gym membership and coaching support, still had an effect on him. Thus began the career of one of the greatest bodybuilders on the planet. Already in 1990 he won his first title. For almost 16 years, 26 victories at various championships and 8 of them at the most prestigious Mr. Olympia, and only in 2007, having taken 4th place at Olympia, he announced the end of his sports career. Ronnie Coleman is considered one of the most physically powerful bodybuilders in history, he always trained with exorbitant weights and gave his best. In the gym where he trained, there are still 92 kg dumbbells with which he did chest presses in working approaches, and visitors who can do this at least once are provided with a free subscription to this gym.

The injuries accumulated over the years from inhumane training make themselves felt, and Ronnie Coleman undergoes a number of complex surgeries on the spine and hip replacement. Years of rehabilitation and the loss of more than half of the muscle mass, but not the loss of self-confidence. At the moment, Ronnie is engaged in his business all over the world and, even with difficulty moving, continues to train, which justifies his nickname “Iron Ronnie.” Once they asked him what he regrets about his training life, and he said that he regrets that he squatted 365 kg only 2 times, although he could have done at least one more time.

  • Height— 180 cm
  • Competition weight— 138.5 kg
  • Off-season weight— 150 kg
  • Biceps— 61 cm
  • Hip— 90 cm
  • Rib cage— 150 cm
  • Waist— 87 cm.
  • Deadlift— 365 kg
  • Bench press— 250 kg

WORKOUT

Monday: BACK, BICEPS, DELTS

  • Deadlift - 4/15-6 reps
  • Barbell rows with chest emphasis - 3-4/10-15 reps
  • T-bar row - 3-4/10-15
  • One-arm dumbbell rows - 3-4/10-15 reps
  • Standing barbell curl - 4/10-15 reps
  • Lifting dumbbells for biceps while sitting alternately - 3/10-15 reps
  • Scott Bench Raise - 3/10-15 reps
  • Standing bicep curls - 3/10-15 reps
  • Seated barbell press - 4/10-15 reps
  • Dumbbell lateral raises - 4/10-15 reps
  • Alternately lifting dumbbells in front of you with your chest resting on an incline bench - 4/10-15 reps

Tuesday: LEGS

  • Leg extension in a sitting machine - 4 sets of 15-30 repetitions
  • Barbell Squats - 4-5/10-15 reps
  • Hack squats or leg press (depending on your mood) - 3/10-15 reps
  • Lying leg curls - 3/10-15 reps
  • Lunges with a barbell on the shoulders - 3/10-15 reps
  • Calf raises – “donkey” – 4/To failure

Wednesday: CHEST, TRICEPS

  • Bench press on a horizontal bench - 4-5 sets of 10-15 reps
  • Bench press on an incline bench with your head up - 3 x 10-15 reps
  • Bench press on an incline bench with your head down - 3 x 10-15 reps
  • “Pek-Dek” - abduction of arms in the simulator - 3 x 10-15 repetitions
  • Presses down on a vertical block - 4 x 10-15 reps
  • French press behind the head of dumbbells while sitting - 3 x 10-15 reps
  • Hummer dips - 3 x 10-15 reps
  • Presses down on a vertical block with a reverse grip - 3 x 10-15 reps

In the first 3 days (Monday - Wednesday) Ronnie trains harder and uses free weights. The next 3 days (Thursday - Saturday) are relatively easy workouts using machines and dumbbells.

Thursday: BACK, BICEPS, DELTS

  • T-bar row - 4 sets of 10-15 reps
  • One-arm dumbbell rows - 3 sets of 10-15 reps
  • Wide grip pull-ups - 3 sets of 10-15 reps
  • Rows to the chest with a wide grip on a vertical block or rows to the waist with a parallel narrow grip on a horizontal block (according to your mood) - 3 sets of 10-15 repetitions
  • Alternating standing dumbbell curls for biceps - 4 sets of 10-15 reps
  • Curved barbell curls on a Scott bench - 3 sets of 10-15 reps
  • One-arm biceps curls on the lower block - 3 sets of 10-15 reps
  • Concentrated biceps curls with one arm, resting on the knee, sitting - 3 sets of 10-15 reps
  • Seated Smith Machine Presses - 4 sets of 10-15 reps
  • Dumbbell lateral raises (drop sets with increasing weight) - 2/20,15,10,8 reps
  • Alternately lifting dumbbells in front of you while standing - 3 sets of 10-15 reps
  • Bent-over dumbbell raises - 3 sets of 10-15 reps

Friday: LEGS

  • Leg extension while sitting in a machine - 4/15-30
  • Front squats - 5/10-15
  • Hack squats - 3/10-15
  • Deadlift on straight legs - 3/10-15
  • Leg curls on a machine, sitting – 3/10-15
  • Calf raises in the machine, standing - 4/to failure
  • Calf raises in the machine, sitting - 4/to failure

Saturday: CHEST, TRICEPS

  • Incline dumbbell press with head up - 4/10-15
  • Dumbbell press on a horizontal bench - 3/10-15
  • Incline dumbbell press with head down - 3/10-15
  • Dumbbell flyes on an inclined bench with your head up - 3/10-15
  • Close-grip bench press on a horizontal bench - 4/10-15
  • French bench press – 3/10-15
  • Arm extension, standing in a forward bend - 3/10-15

Sunday: REST

The press is trained 2 to 4 times a week (depending on how you feel and your mood). Ronnie usually uses crunches for 3 sets to failure.

1 appointment

  • Flour pancakes,
  • 200 g oatmeal, protein shake

2nd appointment

  • 450 g chicken breasts,
  • 400 g rice

3rd appointment

  • 150-200 g cooked steak, large baked potato

4 appointment

  • Meal replacement (cocktail)
  • 2 chicken sandwiches:

5 reception

  • 2 chicken breasts, 800 g,
  • 2 slices of bread,
  • 2 pieces Swiss cheese, 1 glass juice

6th reception

  • Meal replacement (protein shake) and fruit

TOTAL: 6365 Cal, Protein 623g, Carbs 743g, Fat 115g.

During the period of muscle gain, nutrition plays an even more important role than training. After all, when you train, you concentrate your attention on 60-90 minutes. And to follow a strict regime for weight growth and eat enough of the right food - for this you need to be concentrated every hour of every day. It doesn’t matter whether you train or rest on this day.

In general, diet is 70% of the success for muscle growth compared to training. If you don't pay enough attention to what you eat, you will never look like a bodybuilder.

During the period of weight gain, I eat 5-6 times a day. I always ate heavily, and especially immediately after training. Today, my diet is more thoughtful than before, but the essence is the same: to grow muscles, you need to eat regularly, at regular intervals, regardless of whether you are hungry or not.



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