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.
training plan
Number of action teams
Press 3 10 ~ 15 for dumbbells or barbells in prone position.
Tilt the dumbbell or barbell upwards and press 3 10 ~ 15 bird, machine and bird 3 10 ~ 15.
Rally crossing 3 10 ~ 15 No matter what race, 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 build 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, and it will not affect 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. Followed by the pull-down. Ronnie said: "the front pull-down helps to shape the width and density of the lateral latissimus dorsi." "The focus of back pull-down is the thickness and volume of the inner side of rhomboid muscle and latissimus dorsi muscle." Ronnie uses a wide grip when doing both 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. 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 six sets of double-arm movements, Ronnie completed the course by doing three sets of single-arm dumbbell rowing. 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. Number of action teams
Front pulldown 4x10-15
Neck pull-down 3x10-15
Wide grip pull-ups are 3X 10— 15 upward.
* Including a warm-up of 15-20.
* * This action is not recommended if you have problems with your neck or shoulders.
Bow barbell rowing 4x 10- 15
Wide bar rowing 4X 10- 12
One-arm rowing dumbbell 3x10-12
* Includes two groups of warm-ups. Each group has 10- 15 times. 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 and barbells 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 keep the elbow joint high at all times and the shoulder joint low and relaxed.
Barbell or dumbbell shrug 4x 12- 15
Upright rowing 4x 12- 15
Back/trapezius compound course
Hard drawing 3-4x 10- 12
Vertical rowing with barbell 3-4x 10- 15
Front drop-down 3x10-15
Dumbbell shrug or 3x12-15
Vertical rowing 3x12-15 In order to focus on shaping the lateral head and the middle head of his triceps brachii, Ronnie chose to use 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. During the whole movement, he leaned his upper arm against his sides to better isolate the triceps brachii. 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. Number of action teams
Bend bar supine press 3X 12— 15.
Press 3X 12— 15.
Dumbbell arm flexion and extension 3x12-15
Press 3X 12— 15 on the reverse clamp tensioner.
* Does not include a group of 15-20 warm-up exercises. 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. 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 then walk back.