Gotten good results from Ronnie Coleman's routine.....

[speed dawg]

You all should try it for the big multijoint exercises: Deadlift, Squat, Bench/Incline Press.

5 sets of 10 minimum reps.
4 warm up sets, building up weight that you can do easily. The 4th set should be challenging, but not too hard.
5th set is where the rubber meets the road. Balls to the wall, as many times as possible, 12-15 maximum.

He lifts heavy, but for reps. If he can't do 10, he doesn't do it. His results speak for themselves. He's 41, won 8 Olympias, never had a serious injury.

Example squat routine:

10 reps x 135 lbs.
10 reps x 225 lbs.
10 reps x 315 lbs.
10 reps x 405 lbs. - last warm up set
10 staggering reps x 585 lbs., same form as the first.

 

[LoneSilver]

RONNIE COLEMAN

Ronnie was born Ronald Dean Coleman on May 13, 1964 in Monroe, Louisiana. His height is 5 feet 11 inches, and he currently lives in Arlington, Texas. He graduated from Grambling State College in Louisiana, with a degree in accounting. He lives in Arlington, Texas and works as a police officer. He has been a police officer since 1989.



He was introduced into competition bodybuilding by Brian Dobson, the owner of Arlington's Metro Flex Gym. His first bodybuilding contest was in April 1990, at the Mr. Texas. He won first heavyweight and overall. His contest weight is around 229 pounds, while his offseason weight hovers around 250. He met his girlfriend Vickie Gates, an IFBB pro bodybuilder, in 1992 at a GNC store.



ABOUT RON

Born: May 13, 1964

Birthplace: Monroe, Louisiana, USA

Residence: Texas, USA

Height: 5' 11"

Off Season Weight: 320 lbs

Competition Weight: 287 lbs

Arms: 24"

Chest: 60"

 

[LoneSilver]

I just don't see how anyone can get that big without the juice running through his veins.

LoneSilver

 

[Warboss Alex]

You all should try it for the big multijoint exercises: Deadlift, Squat, Bench/Incline Press.

No, we shouldn't, unless we are Ronnie Coleman.

 

[speed dawg]

No, we shouldn't, unless we are Ronnie Coleman.

Well, it worked for me, but to each his own. If you don't have the common sense (which is apparently lacking in this forum, see this thread: http://www.sosuave.net/forum/showthread.php?t=120167) to not put THOSE weights on the bar, and to manipulate the workout into something that works for your own strength, then nevermind.

My bench press workout is 115, 135, 155, 185, then 225 x 10 reps. Not bad seeing how my max used to be 235.

 

[Warboss Alex]

Are you talking about his whole routine or just the part you posted? I've seen his whole routine and it's insane. Generally five sets working up to a top set (a la 5x5) is a solid way to train but I wouldn't use that scheme on everything

 

[blinkwatt]

If it's working for you then right on! Good Luck!

 

[speed dawg]

That was part of his leg routine I saw in Flex. Yes he does tons of other stuff that only experience people should even attempt. I left out the leg presses, curls, extension, lunges, etc.

My point was that this particular sets/reps worked well for me. I have used the pyramid, 3x10, 6-8 reps, 5x5, etc., but got the most bang for the buck from this way.

 

[cuzza]

It's quite well known that Ronnie rarely does full reps, and instead does a hell of a lot of partials. Just thought I'd throw that in.