On May 13, 1964, Ronnie Coleman was born in Monroe, Louisiana. He was raised in Bastrop, a tiny town, and went to Grambling State University to study accounting.
He was a gifted football player as well, and he received a scholarship to play for the school’s squad.
Nevertheless, a devastating injury ended his football career prematurely. Ronnie switched afterward to bodybuilding, where he rapidly achieved success.
In 1990, he took first place in the Mr. Texas event, a bodybuilding competition. He won several more competitions after that, including the renowned Mr. Olympia title eight times in a row from 1998 to 2005.
Ronnie Coleman’s Training Philosophy
Simple was the training philosophy of Ronnie Coleman: work out frequently and hard.
He thought that the secret to bodybuilding success was to work more diligently than everyone else.
He also thought that daily training was necessary to achieve meaningful benefits and that consistency was key.
Ronnie Coleman distinguished himself from other bodybuilders by being open to experimenting with various training methods.
He was always seeking out new challenges and methods to exert as much physical effort as possible.
He was renowned for his extraordinary work ethic as well, frequently investing several hours each day in the gym.
The Ronnie Coleman Gym Routine
So what did Ronnie Coleman’s gym routine look like? Let’s take a closer look.
Monday – Back
On Mondays, Ronnie Coleman would focus on his back muscles. His routine would typically include exercises like pull-ups, rows, and deadlifts.
He would also do a lot of heavy lifting, often working with weights that were well beyond what most people could handle.
Tuesday – Chest
On Tuesdays, Ronnie Coleman would focus on his chest muscles. He would typically start with bench presses, doing multiple sets with heavy weights.
He would also do other exercises like incline presses, flies, and dips.
Wednesday – Shoulders
On Wednesdays, Ronnie Coleman would work on his shoulder muscles. He would typically start with military presses, doing multiple sets with heavy weights.
He would also do other exercises like lateral raises, front raises, and reverse flies.
Thursday – Arms
On Thursdays, Ronnie Coleman would focus on his arm muscles. He would typically start with bicep curls, doing multiple sets with heavy weights.
He would also do other exercises like tricep extensions, hammer curls, and concentration curls.
Friday – Legs
On Fridays, Ronnie Coleman would work on his leg muscles. He would typically start with squats, doing multiple sets with heavy weights.
He would also do other exercises like leg presses, lunges, and leg extensions.
Saturday – Rest
On Saturdays, Ronnie Coleman would take a break from training and focus on recovery. He believed that rest was just as important as training when it came to building muscle and avoiding injury.
Sunday – Repeat
On Sundays, Ronnie Coleman would start the whole process over again, focusing on his back muscles once more.
This six-day training routine allowed him to train every muscle group twice a week, giving him plenty of opportunities to challenge his body and push himself to the limit.
The Importance of Nutrition
In addition to his exercise program, Ronnie Coleman’s success was also a result of his careful attention to his food.
He was careful to eat enough protein, carbohydrates, and lipids to fuel the development and repair of his muscles. He didn’t ignore it since it was essential to his success.
The majority of the lean protein sources in Ronnie Coleman’s diet were mainly poultry, fish, and turkey.
To fuel his exercises and give his body energy, he would also consume complex carbs like brown rice, sweet potatoes, and muesli. His diet also included a lot of healthy fats like those in nuts and avocados.
Ronnie would take supplements in addition to his usual meals to help his muscles grow and recuperate.
These supplements contained amino acids, whey protein, and creatine.
FAQ’s
Ronnie Coleman’s training philosophy was simple: work hard and train frequently.
He believed that daily training was necessary to achieve meaningful benefits and that consistency was key. He was also open to experimenting with various training methods.
Ronnie Coleman’s gym routine consisted of six days of training, focusing on a different muscle group each day.
He would work on his back muscles on Mondays, chest muscles on Tuesdays, shoulder muscles on Wednesdays, arm muscles on Thursdays, and leg muscles on Fridays, and then take a rest day on Saturdays.
Ronnie Coleman’s gym routine included exercises like pull-ups, rows, deadlifts, bench presses, incline presses, flyes, dips, military presses, lateral raises, front raises, reverse flyes, bicep curls, tricep extensions, hammer curls, concentration curls, squats, leg presses, lunges, and leg extensions.
Nutrition was very important to Ronnie Coleman’s success as a bodybuilder.
He made sure to eat enough protein, carbohydrates, and lipids to fuel the development and repair of his muscles.
He also took supplements containing amino acids, whey protein, and creatine to help his muscles grow and recover.
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