Ronnie Coleman is a famous bodybuilder who holds the record for most Mr. Olympia championships with eight.
He is renowned for his massive physique and remarkable power, and his arm growth is among the best in sports history.
This essay will go over Ronnie Coleman’s arm workout and the concepts he used to accomplish his incredible outcomes.
Ronnie Coleman’s arm exercise requires a thorough understanding of the underlying ideas that underpin his training program.
Ronnie Coleman gave a lot of weight to the ideas of heavy exercise, increasing overload, and constancy.
He was well-known for his strict training regimen, pushing himself relentlessly to the maximum during each exercise.
In addition, he paid close attention to what he ate, making sure to get enough protein and calories to support muscular development.
Now, let’s take a look at the arm workout that Ronnie Coleman used to build his incredible biceps and triceps.
Biceps
Barbell Curls:
Ronnie Coleman used the dumbbell curl, a traditional biceps workout, to develop enormous arms.
Standing with your ankles shoulder-width apart, grasp a barbell with an underhand handle and your hands facing up to complete the exercise.
Keeping your elbows close to your sides, raise the barbell to your torso. Repeat for the desired number of reps, slowly lowering the barbell back to the beginning position.
Ronnie Coleman would usually use a heavy weight for three to four rounds of eight to ten reps. As he got stronger, he would raise the weight, making sure he was always pushing himself.
Preacher Curl:
Another excellent workout for developing biceps is the preacher curl. Put your wrists on the pad of a preacher curl bench as you recline on it to execute this exercise.
Your hands should be facing up as you hold the barbell with an underhand grasp.
While lifting the barbell, maintain your arms near the pad. Repeat for the desired number of reps, slowly lowering the barbell back to the beginning position.
With a heavy weight on the preacher curl, Ronnie Coleman would usually execute three to four rounds of eight to ten repetitions.
He would target various areas of the biceps with a range of grips, including narrow, broad, and middle.
Hammer Curl:
The brachialis, a muscle in the wrist that contributes to the appearance of fuller biceps, can be developed through the hammer curl exercise.
Stand with your ankles shoulder-width apart and a set of dumbbells in your hands facing inward to execute this exercise.
Keeping your arms near your sides, raise the dumbbells to your shoulders. Repeat for the desired number of reps, then gradually lower the dumbbells back to the beginning position.
Ronnie Coleman would frequently do three to four rounds of eight to ten reps on the hammer curl while using a heavyweight.
He would target various areas of the brachialis using a range of holds, such as neutral, narrow, and broad.
Triceps
Close-Grip Bench Press:
One of the best exercises for developing the biceps is the close-grip bench press. Laying on a level bench, grasp a barbell with a narrow grip and your hands pointing up to execute this exercise.
Keeping your elbows close to your sides, lower the barbell to your torso. For the desired number of repetitions, press the barbell back up to the beginning position.
Ronnie Coleman would frequently execute three to four rounds of eight to ten repetitions on the close-grip bench press while using a heavyweight.
As he got stronger, he would raise the weight, making sure he was always pushing himself.
Triceps Pushdown:
Another excellent workout for developing the triceps is the triceps pushdown. To complete this exercise, place yourself in front of a cable machine and grasp a vertical bar over your head.
Push the bar down until your arms are straight while keeping your forearms near your sides. After the desired number of repetitions, gradually raise the weight back to the beginning position.
With a heavy weight on the triceps pushdown, Ronnie Coleman would usually execute three to four rounds of eight to ten repetitions.
To target various triceps regions, he would employ a range of accessories, such as straight bars, V-bars, and ropes.
Overhead Triceps Extension
Another excellent workout to strengthen the triceps is the upper triceps extension. Lift a dumbbell over your head while keeping your arms near your head while performing this exercise.
The weight should be lowered behind your head until your arms are bent at the elbows. The desired number of reps should be performed after pushing the dumbbell back up to the beginning position.
Ronnie Coleman would frequently do three to four rounds of eight to ten reps of the overhead triceps extension exercise while using a hefty weight.
To keep himself motivated and guarantee that he was always improving, he used a range of dumbbell weights.
FAQ’s
Ronnie Coleman is a famous bodybuilder who holds the record for the most Mr. Olympia championships with eight.
Ronnie Coleman gave a lot of weight to the ideas of heavy exercise, increasing overload, and constancy.
He pushed himself relentlessly to the maximum during each exercise and made sure to get enough protein and calories to support muscular development.
Some bicep exercises that Ronnie Coleman used in his arm workout include barbell curls, preacher curls, and hammer curls.
Ronnie Coleman would target various areas of the biceps with a range of grips, including narrow, broad, and middle, on exercises like preacher curls and hammer curls.
Some tricep exercises that Ronnie Coleman used in his arm workout include the close-grip bench press, triceps pushdowns, and overhead triceps extensions.
To target various triceps regions, Ronnie Coleman would employ a range of accessories, such as straight bars, V-bars, and ropes, on exercises like triceps pushdowns.
Ronnie Coleman would typically do three to four rounds of eight to ten repetitions on each exercise while using a heavyweight.
The three main components of Ronnie Coleman’s arm exercise were heavy lifting, increasing overload, and constancy.
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