Ronnie Coleman

"AKA Big Ron

Only a handful of bodybuilders have ever won the discipline's most prestigious competition, the Mr. OLYMPIA. Even fewer have won it more than once. But two people hold the absolute record of eight consecutive victories. These two bodybuilders are :

•         Lee HANEY (1984-1991)
•         Ronnie COLEMAN (1998-2005)

It's the latter that we're going to focus on, because beyond his eight victories, it's everything Ronnie has contributed to bodybuilding and bodybuilding that needs to be taken into account.

Ronnie Coleman was born on May 13, 1964 in Monroe, Louisiana. With his sights set on becoming a professional footballer, he began pushing weights for the first time at the age of 13. Having developed an already impressive musculature, at 19 he decided to take up Powerlifting, a discipline similar to weightlifting and based on basic movements designed to develop strength.

At the same time, Ronnie continued his studies in accounting and obtained his diploma. He then worked as a police officer in ARLINGTON, Texas, between 1989 and 2000, then as a reserve police officer until 2003. It was during this same period that Ronnie walked through the doors of METOFLEX Gym and met owner Brian DOBSON. Seeing Ronnie COLEMAN's bodybuilding potential, he encouraged him to compete in bodybuilding and offered him a lifetime membership to his gym if he agreed to prepare him for Mr TEXAS.

Today, Ronnie remains one of the ultimate references in terms of bodybuilding training and strength training (barre, mass gain, discs, etc.).

Ronnie Coleman's track record

In 1990, Ronnie COLEMAN attempted the Mr Texas and won the title. This victory earned him his professional card. It was only five years later that Ronnie won his first pro contest. Here's his record of achievements:

• 1994 - Mr. Olympia - 15th

• 1995 - Canada Pro Cup

• 1996 - Canada Pro Cup

• 1997 - Russian Grand Prix

• 1998 - Night of Champions

• 1998 - Toronto Pro Invitational

• 1998 - Mr. Olympia

• 1998 - Finnish Grand Prix

• 1998 - German Grand Prix

• 1999 - Mr. Olympia

• 1999 - World Professional Championships

• 1999 - British Grand Prix

• 2000 - Mr. Brody Langley

• 2000 - British Grand Prix

• 2000 - World Professional Championships

• 2000 - Mr. Olympia

• 2001 - Arnold Schwarzenegger Classic

• 2001 - Mr. Olympia

• 2001 - New Zealand Grand Prix

• 2002 - Mr. Olympia

• 2002 - Dutch Grand Prix

• 2003 - Mr. Olympia

• 2003 - Russian Grand Prix

• 2004 - Mr. Olympia

• 2004 - British Grand Prix

• 2004 - Dutch Grand Prix

• 2004 - Russian Grand Prix

• 2005 - Mr. Olympia

• 2006 - Austrian Grand Prix - IFBB, 2nd

• 2006 - Grand Prix of Holland - IFBB, 2nd

• 2006 - Romanian Grand Prix - IFBB, 2nd

• 2006 - Mr. Olympia - IFBB, 2nd

• 2007 - Mr. Olympia - IFBB, 4th

Ronnie Cole's program

World bodybuilding champion Ronnie Coleman built his reputation on his extraordinary physique, outperforming all his rivals in mass, dryness and bulk. But he's also known for handling loads that no bodybuilder would have dared to use for fear of injury. His bodybuilding workouts were very basic, based on basic movements and sets of 10 to 15 reps, although in some cases as low as 2 reps.

Coleman was unique in that he trained every muscle group twice a week, with the exception of calves and abdominals, resting only on Sundays.

Here's his training plan:

Monday: Back, Biceps, Shoulders

• Deadlift 4 sets of 6-12 reps
• Rowing barre 3 sets of 10-12 reps
• Rowing T-bar 3 sets of 10-12 reps
• Dumbbell Rowing 3 sets of 10-12 reps

• Curl bar 4x 12 reps
• Alternating seated curl 4x 12 reps
• Curl pupitre 4x 12 reps
• Curl pulley 4x 12 reps

• Military bench press 4x 10-12 reps
• Dumbbell sit-up 4x 12 reps in superset with front raises 4x 12 reps

Tuesday: Legs

• Squat 5-6x 2-12 reps
• Press 4x 12reps
• Parking slots 2x 90 m
• Straight leg deadlift 3x 12 reps
• Seated leg curl 3x 12 reps

Wednesday: Pectorals, Triceps

• Barbell bench press 5x 12 reps
• Dumbbell bench press 3x 12 reps
• Dumbbell bench press 3x 12 reps
• Flat squats 4x 12 reps

• Seated triceps extension EZ bar 3x 12 reps
• Dumbbell seated extension 4x12 reps
• Bench press, tight grip 4x12 reps

Thursday: Back, Biceps, Shoulders

• Rowing barre 5x 10-12 reps
• Rowing low pulley 4x 10-12 reps
• High pulley neck pull 3x 10-12 reps
• High pulley chest pull 3x 10-12 reps

• Alternating inclined curl 4x 12 reps
• Machine curl supersets with standing curl low pulley 3x 12 reps

• Dumbbell sit-up 4x 12 reps
• Dumbbell lateral raises 3x 8-25 reps
• Machine lateral raises 3x 8-25 reps

Friday: Legs

• Leg extension 4x 30 reps
• Front squat 4x 12-15 reps
• Hack squat 3x 12 reps
• Leg curl standing 3x 12-15 reps
• Leg curl recumbent 4x 12 reps

Saturday: Pectorals, Triceps and Calves

• Dumbbell bench press 4x 12 reps
• Barbell decline 3x 12 reps
• Inclined squats 3x 12 reps
• Dumbbell decline 3x 12 reps

• Superset front bar with superset dips machine, with one arm extended behind the head 4x 12 reps

• Toe-ups 4x 12 reps
• Seated heel raises 4x 12 reps

• Crunch abs 3x Faillite

Big Ron's legacy

Ronnie Coleman is still the benchmark when it comes to mass and lean, although since his retirement from sport another Mr Olympia, Phil HEATH, reigns supreme with six titles in a row to his credit. Since retiring from competition, Ronnie COLEMAN, world bodybuilding champion, has set up his own brand of dietary supplements, sponsors various athletes and continues to be involved in the world of bodybuilding. An exemplary career in sport.

AuthorAlexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his bodybuilding experience with MegaGear blog readers