how to workout like ronnie coleman (or other pro bodybuilders)?

[cat_fish]

http://youtube.com/watch?v=_lr76Rj0etc&mode=related&search=

Incredible!

 

[chazk]

Incredible!

http://youtube.com/watch?v=6ziOhn-rD7Y&mode=related&search=
yeah buddy

 

[ILiftBig]

Do pro bodybuilders like Ronnie Coleman actually over-train on purpose to get to that shape ??? Or they work out just like us (meaning not over-train and get same rest) and use more gear (im sure they use more gear)????

anyone know what his work out schedule is like??
how many hours do they workout a day?
how many days a week?
and how many sets and reps?

When I read aronold's encyclopedia of bodybuilding long time ago, advanced training routines looked "over-training" to me, it was like 20 sets of high (10-15) reps per body parts (i don't remember exact numbers) and they had AM and PM sessions..... do they even have a off day????? is it ok to follow that same routine in that book?

Ronnie Coleman Training Program


Monday: Back/Biceps/Shoulders
Deadlifts - 4 x 12 x 10 x 8 x 6
Barbell rows - 3 x 10-12
T-bar rows – 3 x 10-12
One-arm dumbbell rows - 3 x 10-12

Barbell curls - 4 x 12
Seated alternate dumbbell curls - 3 x 12
Cambered-bar preacher curls - 3 x 12
Standing cable curls - 4 x 12

Military presses - 4 x 10-12
Seated dumbbell presses - 4 x 12
superset with front dumbbell raises - 4 x 12

Tuesday: Legs

Squats - 5 x 16 x 12 x 8 x 6 x 4
Leg presses - 4 x 12
Parking-lot lunges - 2 x 100 yards
Stiff-leg deadlifts - 3 x 12
Seated leg curls - 3 x 12

Wednesday: Chest/Triceps

Bench presses - 5 x 20 x 16 x 12 x 10 x 5
Incline barbell presses - 3 x 12
Flat dumbbell presses - 3 x 12
Flat flyes x 4 x 12
Seated cambered-bar extensions - 3 x 12
Seated dumbbell extensions - 4 x 12
Close-grip bench presses x 4 x 12

Calves (twice a week)
Donkey raises: - 4 x 12
Seated raises - 4 x 12

Abs (four times a week)
Crunches: 3 sets to failure

Thursday: Back/Biceps/Shoulders

Barbell rows - 5 x 10-12
Pulley rows - 4 x 10-12
Machine pulldowns - 3 x 10-12
Front pulldowns - 3 x 10-12

Incline alternate dumbbell curls - 4 x 12
Machine curls - 3 x 12
superset with Barbell curls - 3 x 12
Standing cable curls - 4 x 12
Seated dumbbell presses - 4 x 12
Front dumbbell raises - 3 x 8-25
Machine presses - 3 x 8-25

Friday: Legs

Leg extensions - 4 x 30
Front squats - 4 x 12-15
Hack squats - 3 x 12
Standing leg curls - 3 x 12-15
Lying leg curls - 4 x 12-15

Saturday: Chest/Triceps

Incline dumbbell presses: - 4 x 12
Decline barbell presses - 3 x 12
Incline dumbbell flyes - 3 x 12
Decline dumbbell presses - 3 x 12

Lying cambered-bar extensions - 4 x 12
triset with Machine dips - 4 x 12
triset with seated cambered-bar extensions - 4 x 12

Sunday: rest

 

[aquatic_glories]

lol

 

[lookinfit75]

All pros train differently and even the same pro will have a different workout routine from year to year (or even change up at the contest prep phase of his/her traing when caloric depleation takes place and injuries can happen very easily) The above posters description of Ronnie's workout routine is evident of that. I have 2 workout DVD's of Ronnie (The Cost Of Redemption and Relentless) and on the Cost Of Redemption he works out 5 days a week and keeps the volume low, doing heavy compound movements (benching in the 5 rep rage, squats as low as 1 rep for a max as well as maxing on deads) and doing isolation movements in the 12 reps range. Work outs don't go past an hour in length and he is eating ALL day long. Actually it's more amazing to me how much he eats. On "The Cost Of Redemption" he eats out almost every meal at Black Eyed Peas with breakfast being at home and numerous shakes throughout the day (6 huge meals in total).

 

[ALIN]

Do pro bodybuilders like Ronnie Coleman actually over-train on purpose to get to that shape ??? Or they work out just like us (meaning not over-train and get same rest) and use more gear (im sure they use more gear)????

anyone know what his work out schedule is like??
how many hours do they workout a day?
how many days a week?
and how many sets and reps?

When I read aronold's encyclopedia of bodybuilding long time ago, advanced training routines looked "over-training" to me, it was like 20 sets of high (10-15) reps per body parts (i don't remember exact numbers) and they had AM and PM sessions..... do they even have a off day????? is it ok to follow that same routine in that book?

Buy some of Ronnies training video's,,,his life is bodybuilding. Eating,,sleeping,,,training. Only a very few % are genitcally capable of reaching that level.