Photos (9 photos) ronnie coleman Gender: Boys Day:1May 964 13 Constellation: Taurus Birthplace: Monroe, Louisiana, USA Residence: Texas, USA Height: 5 feet1inch Upper arm circumference: 6 1cm Leg circumference: 97. Weight: 320 lbs. Seasonal weight: 296 pounds. Maximum weight of bench press: 700 pounds. Maximum weight of squat: 1080 lbs. Maximum weight of hard drawing: 926 pounds.

Growing experience

Ronnie Coleman was born in Monroe, Louisiana, USA on May 1964. Droney cullmann, currently living in the United States.

Texas. Graduated from the University Accounting Department of grambling State College, Louisiana. Ronnie became a policeman in Arlington, Texas from 65438 to 0989. Ronnie coleman entered the field of competitive bodybuilding and became a professional competitive bodybuilder, thanks to Brian Dobson, the owner of Metro Flex Gym Fitness Club in Arlington. The first competition I participated in was Mr. Texas of 1990. He deserves to win the championship in this game. Ronnie took part in the 229-pound heavyweight, while he weighed only 250 pounds in the offseason. Ronnie coleman and his girlfriend Vickie Gates met at 1992. His girlfriend is also a very famous bodybuilder.

Edit the main record of this paragraph.

199 1 year-1998

199 1 IFBB World Amateur Bodybuilding Championship Champion (199 1 IFBB World Amateur Championship) 1996 IFBB Canadian Champions Cup Bodybuilding Championship Champion (1996 IFBB Ronnie Coleman Professional Cup).

1997 IFBB Russian Champion Bodybuilding Championship (1997 IFBB Grand Prix Russia) 1998 IFBB Olympia Champion (1998 Mr. IFBB Olympia) 1998 IFBB Finnish Champion Bodybuilding Championship Champion (65 438+0998)

1999-2003

1999 IFBB Olympia Champion (/Mr. Kloc-0/999 IFBB Olympia) 1999 IFBB World Championship Champion (1999 IFBB World Professional Championship) 1999 IFBB British Championship Bodybuilding Champion (6 5438+0 999) 2000 IFBB Olympia Champion (Mr. 2000 IFBB Olympia) 2000 IFBB British Championship Bodybuilding Champion (2000(2000 IFBB World Professional Championship) 200 1 IFBB Arnold Cup (200 1 IFBB Arnold Classic) 200 1 IFBB Olympia (200/IFBB Arnold Classic) +0 IFBB New Zealand Championship Bodybuilding Championship (200 1 IFBB Grand Prix New Zealand) Ronnie Coleman

2002 IFBB Grand Prix Netherlands) 2003 IFBB Olympia) 2003 IFBB Grand Prix Russia) 2004 IFBB British Championship; 2004 British IFBB Grand Prix.

2004-2007

2004 IFBB Dutch Championship Bodybuilding Championship (2004 IFBB Grand Prix Netherlands) 2004 IFBB Russian Championship Bodybuilding Championship (2004 IFBB Grand Prix Russia) 2004 Mr. IFBB Olympia (2004 Mr. IFBB Olympia) 2005 Mr. IFBB Olympia Champion (2005 Mr. IFBB Olympia) 2006 runner-up in IFBB Olympia Competition 2007 IFBB Olympia.

Edit this personal training

breast

Ronnie still insists on the most basic training method and has never changed (until today, he still uses the interval of 10 ~ 15 times). Do horizontal or upward oblique push with dumbbells or barbells, cross stretchers and the most classic bird movements. Ronnie does this training twice a week. Although most bodybuilders now think that they should rest for 5-7 days before training a certain body part, Ronnie still thinks that the amount of training is the highest. Interestingly, when the training plan was published, it was only one month before Ronnie beat Flex Wheeler and won his first title of Mr. Olympia. In that article, he said that his goal was to enter the top five. Number of action groups in the training plan: press 3 10 ~ 15 to tilt the dumbbell upward or press 3 10 ~ 15 to Ronnie Coleman.

Flying bird machine flying bird 3 10 ~ 15 cross puller 3 10 ~ 15

dorsal muscles

No matter what game, as long as Ronnie turns his back on the audience, it will definitely end-his broad latissimus dorsi is like two wings, which can make all opponents shudder. How did he develop such strong back muscles and trapezius muscles? Using a large load and using it many times at the same time can make the muscles strong without affecting the shape and lines. But Ronnie also warned against excessive exercise. He said, "Except for warm-up, each group should not exceed 15 times. Otherwise exercise is muscle endurance. On the first day, use pull-down and pull-ups to exercise the upper body. The next day, exercise the lower body by pulling and rowing. Every time you exercise your back, you should exercise your biceps at the same time, because the former is much bigger, so exercise first.

The first part starts with the drop-down menu in front.

Followed by the pull-down. Ronnie said: "The front pull-down helps to shape the width and density of the lateral latissimus dorsi." but

The competitive bodybuilding performance (15 photo) focuses on the thickness and volume of the medial muscles of rhomboid and latissimus dorsi. Ronnie used a wide grip when doing these two movements. Palm pointing forward. Start the pull-down action from the center of the back. While doing this, imagine that you are pulling your two shoulder blades to the middle, which will help to achieve full and complete contraction of latissimus dorsi. Ronnie ended the first part with three sets of pull-ups. Wide grip pull-ups exercise back width and volume upward. But he never added extra burden to himself, making things more difficult. Adding more weight will bring unnecessary stress to the wrist and shoulder joint.

The second back exercise

Start to pull hard with weight, and focus on exercising the muscles in the middle and back. Hard stretching can exercise all muscles related to back movement, including trapezius, latissimus dorsi, erector spinae, gluteus, hamstring and other auxiliary muscles. This movement is very difficult, but it has a very good effect on promoting the growth of back muscles. Usually do it when you are energetic at first. Before the formal exercise, Ronnie warmed up with aerobic exercise and did two warm-up groups. He recalled: "When I was young, I made a hard pile because I didn't warm up, and my back was injured. It still bothers me until now. So every time I exercise: I am very cautious. Use my belt to fully warm up. " After the warm-up, Ronnie began to do goldfish tower exercises until each group could only complete 2-4 times. He said: "Hard pull is the only movement I do less than 10 in each group, which may be related to my previous weightlifting experience. But I do think that heavy-duty hard pulling is very effective. " Next Ronnie rowed to increase the thickness and density of his back. He likes old-fashioned traditional boating sports, such as vertical boating, T-boat boating and one-arm dumb cymbal boating. Sometimes, rowing on a stretcher is also used for adjustment. Ronnie rowed upright first. Then he crossed the T-bar. He pointed out: In fact, these two movements practice the same part-the middle back. Adjust the exercise focus slightly by changing the handle. Ronnie uses a wide grip when rowing upright. His hand is a few inches outside his thigh. His palm points to his body. This can make the center of gravity of exercise move up slightly. When rowing on the T-bar, use a narrow grip with palms facing each other, so that the center of gravity will be at a lower position. After completing the six-button double-arm action, Ronnie paddled three sets of dumbbells with one arm to complete the whole process. Don't use the golden pagoda exercise. Exercise one side of the back in turn, and strive for balanced and symmetrical development of muscles on both sides. I never bend over and stand up. I feel that bending forward will bring too much pressure to my lower back, so try to avoid doing so. Of course, as long as the action is correct, it is very effective to improve the strength of the lower back. Ronnie Coleman

Course 1

Number of action groups: front pull-down 4x10-15 neck pull-down 3x10-5 wide pull-ups 3x10-15 * including one group15-20.

Course 2

Hard-drawn vertical barbell rowing 4x 10- 15 wide bar rowing 4X 10- 12 single-arm rowing dumbbell 3x 10- 12 * includes two groups of warm-ups. Each group 10- 12.

trapezius

Unlike his back, Ronnie only exercises once a week. Ronnie insisted on using two movements: shrugging and rowing upright. Ronnie usually shrugs first. He uses dumbbells once a week and cymbals once a week. Keep your arms as straight as possible. Don't shake your head up and down. You can think of your hands as two hooks that hang things and pull the load up and down. If you have to shake your body to complete the action, it is probably too heavy. You should lose some weight properly. Both forward and backward movements should be slow and meticulous. After four groups shrugged, Ronnie rowed upright with a straight bar barbell. "Most people like to do this with a curved rod, but I can hold it more stably with a straight rod. Remember to always keep your elbow high, your shoulder low and Ronnie Coleman relaxed.

Action barbell or dumbbell shrug 4x 12- 15 Vertical rowing 4x 12- 15 Back/trapezius complex course hard pulling 3-4x 10- 12 Vertical barbell rowing 3-4x/kloc-.

shank

Legs and thighs should be practiced separately, twice a week. Generally, lift heel is used for squatting and sitting, and occasionally it is replaced by standing lift heel and lifting lift heel with legs. No matter what action, 4 groups, each group 12 times, the action is very slow. The whole process is mandatory, and the vertex shrinks at the vertex.

abdominal muscle

Practice four times a week, usually three groups of sit-ups, 75 times in each group, and occasionally change to sitting and lifting legs or equipment practice, three groups, 50 times in each group.

Edit this triceps brachii

Curved bar supine press

Ronnie arranged this exercise to promote muscle growth at the beginning of training and put a heavy load on the bar. He said: "Add a heavy dish to the bar and force yourself to go all out from the beginning." He lies flat on the bench with his feet flat on the ground and his lower back close to the bench. He holds a curved bar in both hands, about a palm wide, and his arms are straight above his body; Then bend your elbow and slowly put down the barbell. When the barbell moves to the forehead, keep the upper arm stable. The triceps brachii contracts, and the barbell is forcibly pushed upward in the opposite direction until the arm is completely straight, so as to perform peak contraction.

Dumbbell arm flexion and extension

In order to focus on shaping the lateral head and the middle head of his triceps, Ronnie chose dumbbells for arm flexion and extension. He likes to do both arms at the same time. He explained: "I know that many people only train one side at a time, but I like to train both arms at the same time, because then I can ensure that my body will not be distorted by unilateral forces during training." Ronnie holds a pair of dumbbells in his hands, leans forward with his knees slightly bent, keeping his back straight and his abdominal muscles tense. He's Ronnie Coleman.

During the whole movement, the bilateral upper arms lean against the sides of the body to better isolate the triceps brachii to complete this movement. At first, he hung the dumbbell below, then straightened his arms and turned his palms back slightly. When the arm is completely straight, the muscles are completely contracted. He held it for a while, made a peak contraction, and then slowly lowered the dumbbell to the starting position.

Press down the tensioner with the reverse handle.

In order to give his triceps a final blow, Ronnie ended his triceps training with this reverse grip. "I often do this with both hands at the same time, but sometimes I will do this with one hand for a change, or I feel that one triceps is behind the other." As shown in the picture, he hung a stirrup-shaped handle on a high-pressure pulley and stood a few feet away, holding the handle with his palm up. During the whole exercise. He keeps his upper arm close to his sides, keeps his wrist tense, contracts his triceps when he exhales, and presses the handle of the puller to his side. At the lowest point, he fully opened his elbow joint, made a peak contraction of triceps brachii, and then slowly put his hand in the starting position.

training plan

The number of action groups is 3X 12— 15 press 3X 12— 15 bend and stretch the dumbbell arm 3X 12— 15 press 3x 12—65438 * No.

biceps brachii

Scheme A generally does vertical cable bending first, then dumbbell vertical arm bending, and then barbell or dumbbell vertical bending, all of which are 4 groups, each group 12 times. Ronnie Coleman

Plan B starts with the lifting of the sitting arm, followed by the alternating bending of the sitting instrument, then an instrument bending that can practice bending from three different angles, and finally an upright cable bending. Similarly, there are 4 groups for each exercise, each group 12 times.

shoulder

Scheme A starts with four groups of flat lifts before sitting, and then directly does three groups of non-intermittent dumbbell side lifts without rest. The pyramid gained weight, including 30 pounds, 25 pounds, 40 pounds, 15 times, and 50 pounds, 10 times. Do another group after finishing, and the total * * * is 6 groups of dumbbell side lifts. Because there are not many devices that can effectively practice shoulders, Plan B also focuses on free weight, starting with four groups of dumbbells in sitting position, then alternating with four groups of dumbbells in front of the body, and then lifting horizontally. Then use a light barbell (probably no more than 65 kg) to do three groups of front flat lifts. Keep your movements slow and control your muscles. Start with the drooping grip and try to contract the deltoid muscle until the barbell exceeds the height, and hold for a few seconds. Then put down the barbell at the same speed to ensure the effect of peak contraction. Accurately feel muscle contraction and control the fall of barbell.

thigh

The quadriceps A plan starts from squat and gains weight in pyramid form, and the five groups increase to 500 kg. Each group including the last group is 12 times. Then do leg lifts immediately, starting from 1 0,000 kg and increasing to 1 0,500 kg in pyramid form, each group 1.5 times. The next movement is the lunge with weight, which has been going on for a week before the game. This action has been included in the training plan, which can make the quadriceps femoris and biceps femoris more coordinated and symmetrical. Carry a barbell of 135 kg and walk from one end of the gym to the other, about 70 meters. After reaching the finish line, change to a barbell of 185 or 225 kg and walk back.

Edit this paragraph followed by biceps femoris exercise.

Scheme A consists of straight leg hard pulling and sitting posture bending, 4 groups each, each group 12 times. Scheme B, quadriceps femoris starts from leg flexion and extension, 4 groups, 30 times in each group, gain weight in pyramid form, from 150 kg to 250 kg. If there is no rest, then do four sets of squats. The first group did 225kg 15 times, the second group did 315kg 12 times, and the last two groups did 405kg 12 times. Just like the weight-bearing sprint, this exercise has been going on for a week before the game, and the result is that the strength will not drop before the game. Then there are four groups of apparatus squats, starting with two barbell pieces on each side and ending with five barbell pieces, each group is 12 times, and the speed is very slow, and the muscles are controlled, squeezed and exerted throughout. Without rest, go straight to the biceps femoris training in Plan B and do two exercises, usually upright and prone leg flexion, Ronnie Coleman.

4 groups in each group, each group 12- 15 times.

Training arrangement

Monday: back, biceps, shoulders, calves and abdominal muscles Tuesday: quadriceps femoris, biceps femoris and abdominal muscles Wednesday: chest, triceps brachii and calves Thursday: back, biceps brachii and abdominal muscles Friday: quadriceps femoris and biceps femoris Saturday: chest, triceps brachii, shoulders and abdominal muscles.

Training must have determination

1 heavy weight and high strength. Every body part is trained twice a week: back muscles and biceps brachii, then chest muscles and triceps brachii, leg muscles and shoulder muscles in one day, fat muscles with back muscles and biceps brachii, then chest muscles and triceps brachii. Exercise calf muscles 2-3 times a week. Except the shoulder muscles, every part should be thoroughly exercised in two exercises: training the shoulder muscles only once a week, then taking a day off, and then starting the cycle training again. 3 bar dumbbell exercises account for about 75% or 80% of all exercises. The rest of the exercises use tensioners and other tools. 4 favorite action shoulder muscles: sitting on the barbell behind the neck. Trapezius: Barbell shrugs. Chest muscles: barbell bench press. Fat biceps: One-arm dumbbell priest stool bends. Triceps femoris: sitting on dumbbells, neck and back arm flexion and extension, one arm. Abdominal muscles: hang your knees and lift your legs. Quadriceps femoris: Squat. Biceps femoris: Legs are bent when sitting. Leg muscles: The rider lifts his heel. Back muscles: both paddling and hard pulling are ok, so choose hard pulling. More than 5 times is 10- 15 times, and 8 times is hard pumping. Do 15 times or more in each group, and do a group of warm-up exercises before each formal exercise. 6 There is little aerobic training in the off-season. Conventional aerobic exercise usually starts before the competition 1 1 week, and the time is arranged before formal training in the morning and before going to bed at night. Ronnie emphasized "control" and "slowness" most. Ronnie Coleman

8 Use white powder, gloves and belts.

Edit the personal characteristics of this paragraph.

He can stand the devil's training load!

Anyone who has seen Ronnie's training plan knows that he trains six times a week and trains two different muscles every day. Each muscle is stimulated twice a week, and the number of training sessions and groups is particularly large, which is a veritable high frequency and high ronnie coleman.

Ability and high intensity training! Many training experts will tell you categorically that the three can't appear at the same time. But Ronnie is definitely an exception! He can withstand extremely intense training and recover quickly. Many bodybuilders use steroids and growth hormone in large quantities in order to increase training intensity and speed up muscle recovery. Nevertheless, their training intensity can't keep up with Ronnie. If bodybuilders are divided into three categories, those who are not easy to gain muscle, those who are easy to gain muscle, and those in between, then Ronnie is super "easy to gain muscle"! As far as I know, he doesn't have the trouble of high and low training intensity rotation. All his training is intense! So far, his muscles are still growing.

Using the same training program, muscles can continue to grow.

Ronnie's training plan is very old-fashioned-day after day, year after year. Today, it is not much different from the training plan he 14 years ago (formerly a weightlifter). In daily life, you must have heard such a proverb-sticking to the rules, but it doesn't work in bodybuilding. For most bodybuilders, after a training plan is implemented for a period of time, the body will have certain adaptability and enter the training platform-no matter how hard you train, muscle growth will stagnate! For example, at first, you will feel that lifting barbell bench press is quite effective, but after a few months, you will find that the growth of upper chest muscles has reached a stagnation point. At this time, if you change to an upward inclined dumbbell bench press or an upward inclined bench press, you will find that the upper part of the pectoral muscle begins to grow again. Ronnie has never encountered this kind of trouble, and the training movements that make his muscles bigger and stronger have hardly changed in the past ten years. He is a loyal executor of "sticking to the rules"!

He is very resistant to sports injuries!

Compared with his predecessor, Dorian Yates, Ronnie is definitely a lucky dog. The former is an "easily injured" man, and there are news about his torn muscles almost every year-biceps brachii, quadriceps femoris and triceps brachii. So Dorian's movement speed during training is controlled and slow, because he is really afraid of injury. Ronnie Coleman

I have watched the VCD trained by Ronnie countless times, and I have an obvious feeling that he is indestructible and a realistic "terminator". Every time he trains, he uses explosive force, and the bottom of the action suddenly exerts force, which has a great impact on the connective tissue. Rowing upright with a barbell of 495 kg only means the growth of latissimus dorsi for Ronnie. If someone else did it, the result would be either a sprained back or a torn biceps brachii! If Ronnie only uses heavy weight training in the offseason, his "luck" can be explained because there is a buffer of fat and water at this time. But this is not the case. He also uses heavy weights in the season when the body fat and water content are extremely low and the diet is controlled, which has to be amazing! Ronnie has very strong muscles and joints! If you have seen his pre-competition training, you must know that he used 800 Jin to pull hard five weeks before Mr. Olympia's competition. It should be admitted that a few years ago, he got a hernia because of this kind of training, but if he were replaced by other bodybuilders, I believe they would definitely face chest muscle tear and joint dislocation!

He doesn't need much sleep.

Bodybuilders need more sleep time, usually 8-9 hours, plus afternoon nap, because their physical strength is high and their muscles need to be restored. Is that what Ronnie did? Don't! At the press conference after winning the championship, he told us: in the off-season, the sleep time every day is 6 hours, sometimes only 5 hours; Sleep 7 hours a day during preparation. Isn't it incredible? Fitness enthusiasts will definitely ask this question: is Ronnie born with less sleep time, or is he used to sleeping so little? This question is hard to say. Ronnie's coach believes that under normal circumstances, a person does not need to sleep more than 8 hours a day, and bodybuilders need 10 ~ 12 hours of sleep, which largely depends on their habits. But most people still find it strange: such a big man can survive by training six times a week, doing two hours of aerobic exercise every morning and sleeping only six or seven hours at night! This is really a special person.

He eats the same food every day!

Many bodybuilders will rack their brains to think about what kind of food to buy next after eating all the food they have bought: exotic fish and beef. The latest herbs and spices? There is only one purpose, which is to break the monotonous diet! Compared with them, Ronnie should be the easiest one to shop among all bodybuilders, because he buys Ronnie Coleman every time he goes to the supermarket.

The dishes are all the same, there is no need to be picky. During the competition, his menu content is the same: chicken, steak, turkey, rice, potatoes, corn flour, protein powder, that's all! We will definitely find this incredible. Isn't it disgusting to eat for a long time? But Ronnie has a soft spot for these single and boring foods.

He won't get fat!

Ronnie said that his whole body fat content never exceeded 5%, even in the off-season. He was questioned by many fitness enthusiasts and thought that he was talking nonsense and "bragging". I saw a photo of Ronnie in the offseason: he weighed 365,438+05 Jin, and looked a little bloated, but the lines of his abdomen and thighs were still clear, and the blood vessels protruding from his legs could be seen. Of course, it's not certain that his whole body fat content must be below 5%, but he doesn't need to lie. It is true that we have seen his whole body edema, but that is because he contains a lot of water and absolutely no excess fat. We have never seen such a bodybuilder with huge muscle mass and so little fat content!

He has firm belief!

In today's society, few people will believe that everything that happens around them is arranged by God. But Ronnie doesn't think so. He is a faithful believer in Christianity. His faith is as strong and hard as every muscle in his body! When people ask him how many Olympic champions he can win, he always replies, "I can win as many as God wants me to win". We can't call Ronnie a saint, but if you pay attention to his words and deeds, you will find that he is a rare "extinct good man" in the fitness industry. He will never speak ill of other fitness people behind their backs or slander them.

Personality assessment

Ronnie coleman, an American black, may not be the most muscular person in the world. However, from the perspective of muscle fullness, clarity and symmetry, Kalman is the best in the world. This American bodybuilder, with a height of 1.80m and a weight of nearly 140kg, has won Mr. Olympia for six consecutive years, and his mission in China is very simple. He is the spokesman of American Baolihao Fitness Chain Company, which has more than 300 health clubs in the United States. This year, Polaroid turned its attention to China market for chain expansion, so it is incumbent on Kalman to play a leading role in this business initiative. Ronnie showed his strong physical charm in Mr. Olympia's competition in 2000, which made his competitors feel ashamed. Ronnie is taciturn, but pursues his own philosophy of life. He is not attracted by the complicated things around him, and has a tough Ronnie Coleman.

Character. Ronnie trains his abdominal and calf muscles twice a week. Before the season, he did aerobic exercise twice a day, running on the treadmill for about 1 hour each time. He has a rest every Sunday.