After a long and successful bodybuilding career, Mr. Coleman retired from competition to pursue a new
You know how when you start working out hard you’re sore for a while afterward? Then you start to get used to it and the soreness disappears? Or how about that time you were out to dinner and the waiter put your steak in front of you and you said to yourself, “Well, I just might as well eat this, it’s not going to put any weight on.” I think that feeling is called “immune system fatigue”.
Here I am sitting in my hotel room, on a few hours sleep, in a wheelchair, in a country where just 30 minutes ago I was having a heart attack, the country where I’ve been having my legs amputated, behind my back. I’m writing this because I want to get across to as many people as possible that getting rid of your legs is possible. I’ve been a victim of an auto-immune disease that has had me in the hospital on a daily basis for the past few years. I’ve had multiple surgeries, months of in-patient rehab and a few more months post-op in a wheelchair going through physical therapy. But I’m still here and I’m back to being able to walk again, still doing the
In this detailed guide, I’ll tell you how Ronnie Coleman trained his legs and how he built some of the biggest and strongest legs in bodybuilding history. If you’ve never heard of Ronnie Coleman, you must be living under a rock! Ronnie won the Mr. Olympic competition award eight consecutive years from 1998 to 2005 and is considered the greatest bodybuilder of all time. Unlike many of his opponents, Ronnie Coleman was as strong as he looked. He was famous for his squats, for lifting over 800 pounds in reps and for pushing 200-pound dumbbells in chest workouts. Just watch this video of Ronnie squatting 500lbs in reps with the front rack: What an incredible squat! I don’t know if that’s Ronnie Coleman in the video or the silverback gorilla! Ronnie’s legs were absolutely massive and in perfect harmony with the rest of his body. Ronnie trained his legs twice a week with two similar, but slightly different workouts. Each leg workout consisted of 5 muscle strengthening exercises such as squats, hack squats, leg extensions and blunt leg raises. Ronnie started both workouts with heavy squats, then moved on to machine and isolation exercises. This is Ronnie’s first weekly leg workout. Look at this: Ronnie Coleman’s leg workout #1
- A1 : Squat (center position/flat heels), 3-5 x 5-15, 1/0/X/0, rest 120 seconds.
- B1 : 45 degree leg press, 3-5 x 8-20, 1/0/X/0, 120 seconds rest
- C1: squats, 3-5 x 8-20, 1/0/1/0, 120 seconds rest
- D1 : Unilateral leg extension at the knee (legs bent dorsally/straight), 3-5 x 8-20, 1/0/X/0, 120 seconds rest.
- E1 : Leg raise, 3-5 x 8-15, 1/0/X/0, 120 seconds rest.
Here is Ronnie Coleman’s training video for this workout: Ronnie begins his first weekly leg workout with heavy squats. Ronnie usually trains around 600-700 pounds in the squat for multiple sets of 5-15 reps. In the video above, he puts on a squat suit and does 2 reps at 800 pounds. I think he just wanted to show off for the camera! After the heavy squats, he moves on to lighter quadriceps exercises like. B. Leg presses and leg extensions. Ronnie trains with weights on these exercises, but he doesn’t worry too much about exactly how much weight is on the bar. He just wants to do some quality sets where he can really feel his quads working. Ronnie Coleman’s Achilles procedure is even simpler. It uses only two exercises: Extend legs into knees and lift stump leg. Ronnie also trains with weights during these exercises, but he doesn’t pay much attention to how much weight he’s lifting. It’s more important that he actually feels the target muscle working. Ronnie Coleman’s second weekly leg workout is very similar to his first. The main difference is that slightly different exercises are used. Look at this: Ronnie Coleman’s leg workout #2
- A1 : Leg curl (medium position, flat heels), 3-5 x 4-12, 1/0/X/0, rest 120 seconds.
- B1 : Squat, 3-5 x 8-20, 1/0/X/0, 120 seconds rest
- C1 : Walking lunge (BB on back), 3-5 x 8-20, 1/0/1/0, rest 60 seconds.
- D1 : Leg curl (back/straight legs), 3-5 x 8-20, 1/0/X/0, 120 seconds rest.
- E1 : Seated leg curls (legs bent backwards/straight ahead), 3-5 x 8-20, 1/0/X/0, 120 seconds rest
Here is Ronnie Coleman’s training video for this workout: Ronnie’s quadriceps routine focuses on three classic strength training exercises: the front squat, the jack squat, and dumbbell lunges. These three exercises are perfect for developing strong quadriceps. It’s refreshing to see a bodybuilder throw serious weights into the squat. From scientific research and practical experience we know that front squats work much more for the quadriceps than back squats. They are also much easier on the hips, knees and lower back. Ronnie’s second weekly hamstring routine is very simple: He does several high quality sets of prone leg extensions and seated leg extensions. Ronnie feels that the front squats, hack squats and lunges have already trained his hamstrings enough, so he just needs to finish them off with lighter exercises. As the saying goes: You can’t argue with the results! Ronnie also rows and deadlifts a lot on his back training days, so his hamstrings are used a lot. In case you’re wondering, here’s the exact training structure Ronnie Coleman used during his bodybuilding career:
- Monday: Back / Shoulders / Biceps
- Tuesday: Quadriceps / Hamstrings / Calves
- Wednesday: Chest / Triceps
- Thursday: Back / Shoulders / Biceps
- Friday: Quadriceps / Hamstrings / Calves
- Saturday: Chest / Triceps
- Sunday: Day off
As you can see, Ronnie trained each muscle group twice a week with a modified 6-day push/pull/leg split. Ronnie Coleman’s leg workout seems simple and straightforward. It is true that he kept his training simple and direct. However, Ronnie also used advanced training strategies to build his world-class legs. Here are some of her favorite learning strategies: Ronnie Coleman’s leg training tips
- Ronnie trains his legs with a progressive overload.
- Ronnie trains his quadriceps with partial reps.
- Ronnie trains his legs with a high number of reps.
Let’s take a closer look at each of these training tips. Legs Day Tip 1: Ronnie trains with a progressive overload! Ronnie Coleman has a very famous phrase: Everyone wants to be a bodybuilder, but no one wants to lift weights! Ronnie knew that if he wanted to be a champion bodybuilder, he had to get stronger over time. Every year he did his best to train with heavier and heavier weights. He didn’t always beat his personal record in every drill. In some exercises, such as. B. lunges and leg extensions, he used lighter weights and only trained to gain strength. However, in weight-bearing exercises, such as squats, hack squats and leg presses, Ronnie trained with maximum weights. If you want legs like Ronnie Coleman, you need to train for a long time with heavier weights. Your set of squats at 185 pounds for 10 reps won’t do it! Legs Day Tip #2: Ronnie is training with a high number of reps! Ronnie Coleman trained with higher sets of reps for most body parts. However, he kept a particularly high number of reps for the leg workout. Ronnie performed up to 20 reps per set on many leg exercises like lunges and leg extensions! This is good advice if your main goal is to build muscle. Most bodybuilders find that their legs really start to develop when they start using higher reps for most exercises. Foot Day Tip #3: Ronnie trains his quads with partial reps! Ronnie Coleman performs incomplete reps on most quadriceps exercises such as squats, hack squats and leg presses. He never stares at his legs during these exercises. Instead, it’s about 70% of the way up and then down. Why would Ronnie train his quads that way? Doesn’t he know that to build muscle, you have to use the full range of motion? The truth is that partial reps from a stretching position are an advanced muscle building technique used by many of the world’s best bodybuilders. Ronnie has found that the low position of most quadriceps exercises makes his quads grow. By skipping some blocks in these exercises, he maximizes the time spent in the most productive part of the movement. These partial reps also keep the quadriceps under constant tension, which is good for muscle building. If you’re an intermediate or advanced bodybuilder, you can try partial reps of Ronnie Coleman-style quad exercises. Ronnie also uses partial reps on chest and tricep exercises for similar reasons. Supplement 
Ronnie Coleman used two simple but extremely effective leg workouts to build some of the best quadriceps and hamstrings in bodybuilding history. Ronnie is proof that the basic exercises of old school bodybuilding are indeed the best for building muscle. Exercises like squats, hack squats, leg extensions and stiff-legged core lifts will never go out of style. If you have an above average recovery rate and are looking for a good long-term foot program, you should try the Ronnie Coleman foot program. Here’s one last quote from Ronnie Coleman to cheer you up: It’s called bodybuilding, and the only way to build muscle is through repetition. Heavy weight, as heavy as possible, and as many reps as possible. Thanks for reading and good luck with your strength training! Dr. Mike Jensen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.
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Frequently Asked Questions
What was Ronnie Coleman max squat?
The most important thing about the Ronnie Coleman leg workout is that it is simple. It requires only one exercise: the squat. When I first looked at the Ronnie Coleman max squat routine, I was skeptical. It simply didn’t make sense—how can one exercise be so effective? The formula is quite simple: work out your legs until you can’t anymore, then go as heavy as possible. The late Ronnie Coleman was a bodybuilder and powerlifter who competed in the Mr. Olympia, Mr. Universe, and Mr. International contests. In 1995 he won his first title, Mr. Universe, and was the first bodybuilder to win the title since Lee Haney in 1975. Coleman was also well known for his heavy squats, which he trained with for 9 hours a day. He was so fond of the exercise that he named it the Ronnie Coleman Leg Workout!
What was Ronnie Colemans workout routine?
The leg workout routine that made Ronnie Coleman a fitness icon is a tough one to master, but it can help you lose weight, strengthen your muscles, and get in shape. It’s not for everyone, but if you can commit to it, it can help you achieve your fitness dreams. There is a lot of the same information about Ronnie Coleman’s workout routine in the popular fitness section of the internet, but we think that the information is complete and accurate. There is no set routine or program that Ronnie used to get big. He used a combination of different workouts, some of which were done in the gym, some of which were done at home, some of which he did with his wife.
How many hours a day did Ronnie Coleman train?
Ronnie Coleman IS a legend in the world of bodybuilding. He was a winner of the IFBB Mr. Olympia competition six times, a two-time Mr. Olympia runner-up, and a member of the 7-time Mr. Olympia Hall of Fame. He’s held over 200 titles in his career and has trained dozens of pro bodybuilders, including Arnold Schwarzenegger and Jay Cutler. At his peak, Coleman was known as “The World’s Strongest Man.” There are countless workout plans out there, but the most common advice is to work out at a steady pace for an hour or longer every day. The problem is that, for many people, this is simply too much to do in one session. So, what’s a busy individual to do? The answer is to break down the workout into smaller chunks.
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