Eight-time Mr. Olympia winner and retired American professional bodybuilder Ronnie Coleman is regarded by many as one of the best bodybuilders of all time due to his outstanding figure and enormous muscular development.
In powerlifting and bodybuilding, he has established several global records, including the mark for the most Mr. Olympia victories.
His back growth was one of his physique’s most remarkable features. We’ll go into great depth in this piece about Ronnie Coleman’s back workout and the movements he did to develop his impressive back.
The Anatomy of the Back
Knowing the structure of the back muscles is essential to comprehending Ronnie Coleman’s back exercise.
The latissimus dorsi, trapezius, rhomboids, and erector spinae are some of the important muscle groups found in the back.
The largest muscles in the back, the lats, are used to draw the limbs down and back. The shoulder blades can be raised and lowered by using the traps, which are located on either side of the neck.
The shoulder blades are brought together by the rhomboids, which are situated between them. Finally, the erector spinal muscles, which run along the spine, are in charge of expanding the vertebrae.
Ronnie Coleman’s Back Workout
Ronnie Coleman’s back workout is intense and focuses on building mass and thickness in the back muscles. Here is a breakdown of his back workout:
Pull Ups
Pull-ups are a fantastic workout for strengthening the upper body and working the lats. Pull-ups were the first exercise that Ronnie Coleman would perform to limber up his back muscles and engage his lats.
To target the lats, he would do three rounds of 10–12 repetitions using a wide hold.
T-Bar Rows
An essential back exercise in Ronnie Coleman’s routine is the T-bar row. They are excellent for strengthening the muscles in the midsection and lower back and for adding girth.
Ronnie Coleman would execute four rounds of 10–12 repetitions with a close hold to target the lower lats.
Barbell Rows
Another excellent exercise for developing girth and bulk in the back muscles is the barbell row. To target the upper lats, Ronnie Coleman would execute barbell rows with an underhand grip and four rounds of 10–12 repetitions.
Seated Cable Rows
An excellent workout for the middle and upper back muscles is seated cable rows. With a tight grip and four rounds of 10–12 repetitions, Ronnie Coleman would exercise the upper back muscles.
One-Arm Dumbbell Rows
Dumbbell rows with one arm are excellent for developing asymmetrical muscles and working the lats.
To add bulk and thickness to his lats, Ronnie Coleman would use heavy weights and execute four rounds of 10–12 repetitions on each arm.
Deadlifts
The back muscles are one of the many muscle groups that the complex exercise known as the deadlift addresses.
After his back exercise, Ronnie Coleman would perform deadlifts to target the lower back muscles and increase his general strength. He would use hefty weights and complete three rounds of 8–10 repetitions.
Training Tips
Here are some training tips to help you get the most out of your back workout:
Focus on Technique
Using good technique is crucial for working the back muscles and preventing harm. Make sure you are performing each exercise with the correct technique, and refrain from lifting the weights with your motion.
Use Heavy Weights
You need to use heavy weights to develop the girth and bulk of your back muscles. Pick a weight that will both push you and enable you to complete 10–12 reps with the correct form.
Change Your Grasp
By switching your grasp, you can work on various back muscle groups. For various activities, try using a broad grasp, a close grip, an underhand grip, or an overhand grip.
Utilize Compound Exercises
Compound exercises, like pull-ups and deadlifts, are excellent for simultaneously working for several muscle groups and increasing total strength.
Progressive Overload
To see continued success in your spine development, gradually raise the weight you are lifting over time. This will help promote muscular development by challenging the muscles.
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