Ronnie Coleman is widely considered as one of the greatest bodybuilders of all time. With many Mr. Olympia titles and numerous other championships under his belt, his physique and strength are a testament to his unwavering dedication to fitness. In this blog, we'll take a look at the workout and nutrition that made Ronnie Coleman the legend he is today.
Workout :
Ronnie Coleman's workout routine was intense and grueling, with a focus on heavy lifting and compound exercises. He trained each body part once a week, with a typical workout lasting 2-3 hours. His workout would usually consist of:
Warm-up: Ronnie would start his workout with light cardio for about 10-15 minutes to warm up his muscles and get his heart rate up.
Squats: Ronnie considered squats as the king of all exercises and would perform 3-4 sets of 8-12 reps.
Deadlifts: Deadlifts were another staple of Ronnie's workout, with 3-4 sets of 8-12 reps.
Bench Press: Ronnie would perform 3-4 sets of 8-12 reps for the bench press.
Shoulder Press: Shoulder presses were performed for 3-4 sets of 8-12 reps to work the deltoids.
Bicep and Tricep Exercises: Ronnie would finish his workout with isolation exercises for biceps and triceps, with 3 sets of 8-12 reps for each exercise.
Nutrition :
Ronnie Coleman's nutrition was as strict as his workout routine, with a focus on high-protein, low-fat foods. He would consume around 8-10 meals a day, with each meal consisting of lean protein sources like chicken, fish, and egg whites, and complex carbohydrates like brown rice and sweet potatoes.
Here's an example of Ronnie Coleman's typical daily meal plan:
Breakfast: 8 egg whites, 2 yolks, oatmeal, and fruit
Snack: Protein shake
Lunch: Grilled chicken, brown rice, and vegetables
Snack: Protein shake
Dinner: Steak, sweet potato, and vegetables
Snack: Cottage cheese and fruit
Late-night snack: Casein protein shake
Ronnie Coleman's workout and nutrition is a testament to his commitment and discipline. While his routine may not be for everyone, it's clear that his approach to fitness has helped him achieve greatness in the bodybuilding world. Remember to always consult with a doctor or a certified trainer before starting any new workout or nutrition program.