Ronnie Coleman is a legendary bodybuilding champion who has won the Mr. Olympia title eight times in a row. He is known for his impressive size, strength, and conditioning, especially in his back muscles. In this article, we will be discussing ronnie coleman workout, which he used to develop his massive back muscles.
1. Deadlifts: Ronnie Coleman used to start his back workout with deadlifts, which is one of the most effective exercises for building overall strength, mass, and thickness in the back muscles. He used to lift heavy weights for fewer reps, typically around 6-8 reps per set. He would perform 4 to 5 sets and progressively increase the weight. Deadlifts help to target multiple muscles in the back, including the erector spinae, trapezius, and lats.
2. T-Bar Rows: T-bar rows are another exercise that Ronnie Coleman used to incorporate into his back workout. He used a narrow t-bar grip and lifted very heavy weights for fewer reps, typically around 6-8 reps per set. He would perform 4-5 sets and progressively increase the weight. T-Bar Rows are an excellent compound exercise that helps to develop a thicker and more muscular back, particularly the lats.
3. Seated Cable Rows: Seated cable rows are a great exercise that Ronnie Coleman used to include in his back routine. He used to focus on pulling the weight towards his lower chest and using a close grip handle. He typically performed around 4-5 sets of 12-15 reps per set, focusing on squeezing his back muscles at the end of each rep. Seated cable rows are an excellent exercise to isolate the middle back muscles, particularly the rhomboids and the rear deltoids.
4. Pull-ups: Pull-ups are an essential exercise that Ronnie Coleman believed helped him develop the width in his back. He used to perform wide-grip pull-ups, using his body weight as resistance. He typically performed around 4-5 sets of as many reps as possible, focusing on contracting his back muscles at the top of each rep. Pull-ups are a great exercise to target the lats and the upper back muscles, helping to create a V-shaped back
5. Hyperextensions: Hyperextensions are another exercise that Ronnie Coleman used to perform to develop lower back strength and mass. He used to perform around 3-4 sets of 15-20 reps per set, focusing on contracting his lower back muscles at the top of each rep. Hyperextensions are an excellent exercise to reinforce the erector spinae muscles, which help to maintain spinal stability and erect posture.
Conclusion:
Ronnie Coleman’s high-intensity back workout was a combination of heavy compound exercises and isolation exercises that targeted different areas of the back muscles. He focused on lifting heavy weights for fewer reps and progressively increasing the weight, which helped him to develop massive back muscles. Incorporating these exercises into your back workout routine can help you build a thick, muscular, and symmetrical back that is both strong and aesthetic. Remember, proper form, consistency, and intensity are the keys to success in bodybuilding, so make sure to practice these exercises correctly and challenge yourself progressively to see the best results.
