what is ronnie coleman's routine out of curiosty?

[AlwaysOn]

..

 

[Tacosupreme]

slin
hgh
test

 

[AlwaysOn]

why can't i get a straight response here anymore?

 

[musketeer]

Six days a week:

Mon:
Chest, Triceps (routine one):
Flat bench, Incline Bench, Decline Bench


Tues:
Back, Biceps (R1)
Deadlift, Barbel Row, Tbar Row

Wed AM:
Legs (R1)
Front Squat, Hack Squat, Machines

Wed PM:
Shoulders
Barbel Press & dumbel movements OR Dumbell Press and barbel shrugs

Thu:
Chest Triceps (Routine 2)
Incline & Flat Dumbel press, Flyes


Fri:
Back Biceps (R2)
Lat Pulldowns, pullovers

Sat:
Legs (R2)
Back squat, leg press, machines

Sun:
Thank the Lord you got through all of that!

Remember, Ronnie does weights that most BBers can barely lift, and does them for 8-12 reps in general, but also does some powerlifting moves for as low as doubles!

Front Squat 600 x 4

Back Squat 800 x 2

Deadlift 800 x 2

Leg Press 50 plates (light weight, baby!)

Seated military: 315 x 12

T-Bar Row 12 plates x 9 reps

Incline Dumbel Press 200 x 6

Barbel Row 495 x 8

Seated DB Press 160 x 6

 

[blut wump]

I have to wonder what percentage of gyms actually have enough plates that Ronnie could turn up and enjoy a workout. My last one had 200Kg max and that included the bar.

 

[suckamc44]

When I saw his video, the whole time I was thinking wtf. It's pretty impressive.

 

[waijai]

yep! yep! yep!

yeaaaah budddday!

lightweight!

 

[BOOEY]

nuttin' but a peanut!

 

[necr0potenc3]

damn!
I knew he was strong but those lifts.....

 

[musketeer]

Ronnie also says that he can do 300lb dumbell rows...

...not at MY gym he sure as fuck can't!

 

[Tedster]

Ronnie also says that he can do 300lb dumbell rows...

...not at MY gym he sure as fuck can't!

Yeah, no kidding! I think our largest dumbells are 175 pounds!

 

[rbtrout]

At one point in the vid, he's got 50 plates (45#) on the custom leg press machine - that's 2250#, not to mention the weight of the machine. He's one strong mofo, but it's not "all natural power" as he says. He's genetically gifted, but it's not all natural, at all.

 

[french tickler]

whatch his 2 latest videos...
#1 The Unbeleivable
#2 Cost of Redemption

if i remember correctly... he definately adjusted (tweeked) his routine a bit since the first movie...

If you need motivation... those are the movies to buy ! lol

 

[musketeer]

BOTH videos are his routine!

He does ALL of those exercises in one week!

Look back up at my first post and you'll see that Routine one is from the Unbeliveable and R2 is from Cost of Redemption.

Ronnie needed 2 videos to show you his entire week's workouts!

 

[BOOEY]

Unbelievable was 10 times better than CoR.

 

[musketeer]

Unbelievable was 10 times better than CoR.

OH shit! Not this converstaion again!

 

[marklm725]

as this fellow stated, ronnie does 8-12 reps for the most part, if its a regular exercise he fails out his last set, going for 8, but may only get 6, never less. for the heavier movements, squats and deads, he will go down below the 6 rep range. remember if u cant do it 8 times you must start questioning your form!

 

[Jim Ouini]

Ronnie is obviously tremendously strong but I saw his CoR DVD and found his form on most of his exercises to be somewhat lacking - short, choppy reps, not at all what he describes in his M&F articles

Except for his squat which was awesome.

 

[musketeer]

remember if u cant do it 8 times you must start questioning your form!

Not too sure about that! When I squat with 400lbs for 6 reps, EVERY single rep is perfect otherwise I break my back.

I could pick up a barbel and curl it 6 times perfectly 6 times, or cheat curl it 12 times, or curl it perfectly 6 times and the cheat it another 3 times...

But yeah, I do notice that Ronnie does not often do perfect reps, but the reps are exactly the same each time...

 

[blut wump]

if u cant do it 8 times you must start questioning your form!

This is a new one on me too.

Increasing the weight beyond my capacity to do 8 reps is no indicator that my form becomes suspect. The bulk of my workouts are 5 reps or fewer with no indication that form is faulty (other than that I'm doing fewer than 8 reps, I guess).

 

[marklm725]

i didnt mean this to be a "oh take my word for it" of course i do heavy reps for the squat and deadlift as well. i am saying you should be able to get atleast 8reps for the most part on most exercises WITH GOOD FORM.

 

[BOOEY]

i didnt mean this to be a "oh take my word for it" of course i do heavy reps for the squat and deadlift as well. i am saying you should be able to get atleast 8reps for the most part on most exercises WITH GOOD FORM.

Nothing wrong with cheating reps if you're training for absolute failure.

 

[musketeer]

i didnt mean this to be a "oh take my word for it" of course i do heavy reps for the squat and deadlift as well. i am saying you should be able to get atleast 8reps for the most part on most exercises WITH GOOD FORM.

I definietely belive that the first few reps should be with PERFECT FORM.

But if I were doing seated dumbel presses and after doing 5 in perfect form and knowing I could not complete another rep; I would naturally arch my back a little to involve my upper pecs a little more, and I would not bring the dumbels quite so low and I could get another rep or two out. I would rather do that (under control) than have a spot!

Sets with low reps are often done badly by the inexperienced (most people in most gyms) because they go just a little too heavy, and then every reps has to be cheated - like when people do not bring the bar anywhere near their chest when they bench too heavy!

Sets with lower weights and high reps are actually the worst culprits for poor form, because as the lifter has lactic acid a build up and becomes fatigued, concentration may wander, and the reps can become very loose. Because the weight is light, the reps can still be achived - imagine a 30 rep set of squats where the last few reps resemble good mornings, or flyes, where the dumbells are almost arm curled into position! The fact that the weights are light means that injury is less likely however.

 

[blut wump]

I remember when I would chicken out of taking the bar all the way down on bench for fear of not getting it back up. One day I realised that the only two places I need worry about are my sticking point about four inches up and the odd failure to lock out when my triceps let me down. This basically meant that once I'd brought the bar down I might as well bring it all the way down since if it was going to fail it was already too late. I can't recall ever failing right on my chest and there's no good reason besides fear for someone not to do the full rep on bench press unless they're deliberately doing partials.