Ronnie Coleman interesting facts. Ronnie Coleman biography. Ronnie Coleman: interesting facts

Born May 13, 1964, Bastrop, Louisiana, USA - professional bodybuilder, eight-time winner of the Mr. Olympia tournament and other professional competitions. Since childhood, Coleman loved team games such as basketball and baseball. Thanks to his genetic talent, already at the age of 12, people noticed his precocious muscles and told him to tie little Ronnie with a rocking chair. But the bottom line is that at that moment he did not even know about the rocking chair. And I decided to find out how he ended up doing powerlifting.

After leaving school, he entered Grambling University, where he played American football and earned a degree in accounting. After graduating in 1986, he worked as an accountant for a couple of years, and then joined the police, where he worked for 12 years. During his service in the police, Ronnie's sports career in professional bodybuilding began. At that time, already possessing a fairly impressive muscle mass, he went to the gym to maintain physical fitness. The owner of the gym, Brian Dobson, immediately noticed the genetically gifted guy and began to persuade him to do bodybuilding professionally, to which Ronnie only laughed, but persuasion, as well as a free gym membership and coaching support, still had an effect on him. Thus began the career of one of the greatest bodybuilders on the planet. Already in 1990 he won his first title. For almost 16 years - 26 victories at various championships and 8 of them at the most prestigious Mr. Olympia, and only in 2007, having taken 4th place at Olympia, he announced the completion sports career. Ronnie Coleman is considered one of the most physically strong bodybuilders in history, he has always trained with exorbitant weights, giving all his best. In the gym where he trained, there are still 92 kg dumbbells with which he did the chest press in working approaches, and visitors who can do this at least once are provided with a free subscription to this gym.

Accumulated over the years, injuries from inhuman training take their toll, and Ronnie Coleman undergoes a series of complex spinal surgeries and hip replacements. Years of rehab and loss of more than half of the muscle mass, but not the loss of faith in himself. At the moment, Ronnie is doing his business around the world and even with difficulty moving continues to train, which justifies his nickname "Iron Ronnie". Somehow he was asked what he regrets in his training life, and he said that he regrets that he squatted with a weight of 365 kg only 2 times, although he could at least once again.

• Growth- 180 cm
• Competition weight- 138.5 kg
• Off season weight– 150 kg
• Biceps- 61 cm
• Hip- 90 cm
• Rib cage - 150 cm
• Waist- 87 cm.
• Deadlift- 365 kg
• Bench press– 250 kg

WORKOUT

Monday: BACK, BICEPS, DELTA

• Deadlift - 4/15-6 reps
• Barbell chest row – 3-4/10-15 reps
• T-Bar Row - 3-4/10-15
• One arm dumbbell rows - 3-4/10-15 reps
• Standing barbell curl - 4/10-15 reps
• Lifting dumbbells for biceps alternately sitting - 3 / 10-15 reps
• Scott Bench Raise - 3/10-15 reps
• Standing Upper Block Biceps Curls – 3/10-15 reps
• Seated Barbell Press - 4/10-15 reps
• Breeding dumbbells to the sides - 4 / 10-15 reps
• Alternately lifting dumbbells in front of you with an emphasis on the chest on an incline bench - 4 / 10-15 reps

Tuesday: LEGS

• Leg extension in the simulator while sitting - 4 sets of 15-30 repetitions
• Barbell Squats - 4-5/10-15 reps
• Hack squat or leg press (depending on mood) - 3/10-15 reps
• Lying leg curl - 3/10-15 reps
• Shoulder Lunges - 3/10-15 reps
• Rise on socks - "donkey" - 4 / To failure

Wednesday: CHEST, TRICEPS

• Bench press on a horizontal bench - 4-5 sets of 10-15 reps
• Bench press on an incline bench head up - 3 to 10-15 reps
• Bench press on an incline bench head down - 3 to 10-15 reps
• "Pek-Dek" - mixing hands in the simulator - 3 to 10-15 repetitions
• Vertical Block Down Presses - 4 x 10-15 reps
• Seated Dumbbell Head French Press - 3 x 10-15 reps
• Push-ups on the uneven bars on the "hammer" - 3 x 10-15 reps
• Reverse Pull Down Presses - 3 x 10-15 reps

The first 3 days (Monday - Wednesday) Ronnie trains harder and uses free weights. The next 3 days (Thursday - Saturday) are relatively easy workouts using machines and dumbbells.

Thursday: BACK, BICEPS, DELTA

• T-bar row - 4 sets of 10-15 reps
• Dumbbell rows with one arm in an incline - 3 sets of 10-15 reps
• Wide Grip Pull-ups - 3 sets of 10-15 reps
• Wide grip chest row on a vertical block or row to the belt with a parallel narrow grip on a horizontal block (depending on mood) - 3 sets of 10-15 reps
• Standing Dumbbell Curl – 4 sets of 10-15 reps
• Bent Barbell Curl on Scott Bench - 3 sets of 10-15 reps
• One arm bicep curls on the lower block - 3 sets of 10-15 reps
• Concentrated one-arm bicep curls with emphasis on the knee, sitting - 3 sets of 10-15 reps
• Smith Machine Presses, Seated – 4 sets 10-15 reps
• Breeding dumbbells to the sides (drop sets with increasing weight) - 2 / 20, 15, 10, 8 reps
• Alternate lifting of dumbbells in front of you while standing - 3 sets of 10-15 reps
• Breeding dumbbells to the sides while standing in an incline - 3 sets of 10-15 reps

Friday: LEGS

• Leg extension sitting in the simulator - 4/15-30
• Barbell Squats - 5/10-15
• Hack squats - 3/10-15
• Deadlift on straight legs - 3/10-15
• Leg curls on the simulator, sitting - 3/10-15
• Rises on socks in the simulator, standing - 4 / to failure
• Rises on socks in the simulator, sitting - 4 / to failure

Saturday: CHEST, TRICEPS

• Incline Dumbbell Press - 4/10-15
• Dumbbell bench press on a horizontal bench - 3/10-15
• Incline Dumbbell Press - 3/10-15
• Breeding dumbbells on an inclined bench head up - 3 / 10-15
• Bench press with a narrow grip lying on a horizontal bench - 4 / 10-15
• French bench press - 3/10-15
• Extension of the arms, standing in an inclination forward - 3/10-15

Sunday: REST

The press trains from 2 to 4 times a week (according to well-being and mood). Ronnie usually uses crunches for 3 sets to failure.

1 reception

• flour pancakes,
• 200 g oatmeal, protein shake

2 reception

• 450 g chicken breasts,
• 400 g rice

3 reception

• 150-200g cooked steak, large baked potato

4 reception

• Meal replacement (shake)
• 2 sandwiches with chicken:

5 reception

• 2 chicken breasts, 800 g,
• 2 slices of bread
• 2 swiss cheese, 1 glass of juice

6 reception

• Meal replacement (protein shake) and fruit

TOTAL: 6365 Cal, Protein 623g, Carbs 743g, Fat 115g

When it comes to gaining muscle mass, nutrition plays an even more important role than exercise. After all, when you train, you concentrate your attention on 60-90 minutes. And to follow a strict regimen for mass growth and eat enough of the right food - for this you need to be concentrated every hour of every day. And it doesn’t matter if you train on this day or rest.

In general, diet is a 70% success rate for muscle growth compared to training. If you don't pay enough attention to what you eat, you will never look like a bodybuilder.

During the period of mass gain, I eat 5-6 times a day. I always ate heavily, and especially immediately after a workout. Today, my diet is more elaborate than before, but the essence is the same: for muscle growth, you need to eat regularly, at regular intervals, regardless of whether you are hungry or not.

Date of birth - May 13, 1964
Citizenship - United States of America
Official site - ronniecoleman.net
Full name - Ronald Dean Coleman
Name Variations - Ronnie Coleman, Ronnie Coleman
Nicknames - King, Big Ron, Kolya

Anthropometric data: Height - 180 cm. Competitive weight - 135 kg. Weight in the offseason - 140 kg. Biceps - 61 cm. Chest - 150 cm. Waist - 82 cm. Hip - 90 cm.

Achievements: eight-time Mr. Olympia
Big Ron (Big Ron) already at birth was distinguished by "Herculean" sizes. Indeed, baby Ronnie was so large that he almost killed his mother when he came into this world. But, thank the gods, Jessica Benton coped with the main maternal task - Ronald Dean Coleman issued his first cry in a hospital in Monroe (Louisiana) on May 13, 1964.

Ronald was the first of four children Jesse and the eldest man in the family. Ronnie grew up without a father who did not live with them, and this greatly influenced the formation of the character of the future bodybuilding star. Ron's childhood can not be called carefree. School on weekdays and weekends busy with part-time jobs - everything to help the mother raise a rather big family to her feet. Meanwhile, the boy found time for sports - baseball, basketball. Coleman had no time to rest, or to be lazy, or to feel sorry for himself. Sports comrades considered Ron the most hardworking in the team. Why, comrades, the coaches thought the same way!

In addition to strong-willed character traits, Ronald Dean was also gifted genetically. By the age of 12, at the sight of Ronnie, it was clear that in front of you was a Phenomenon with a capital letter. 180 cm tall and 80 kg. weights molded into an athletic figure could impress anyone.

Having no idea about the bar, once Ronnie, out of curiosity, looked into the gym at the school. Not much understanding of the features of strength training, Coleman begins to engage in powerlifting, while not giving up training in American football. Football opened the way for a promising athlete to Grambling University, where he joined the university team under the coaching of the famous Eddie Robinson. The student was predicted to have a glorious sports future as a professional football player, but Ron had other views on his career.

Ronnie Coleman - accountant

Ronnie Coleman - police officer and bodybuilder

Then there was a victory at the "World Championship" among amateurs and receiving a professional card IFBB . However, things didn't go so smoothly. Professional bodybuilding was in no hurry to crown Coleman with victorious laurels. 4 years of brutal training passed until the giant won his first victory as a professional (the Toronto/Montreal Pro tournament).

The following year, 1996, Big Ron wins the Met-Rx tournament and is seriously injured.. The cause of the injury (hernia of the spine) was banal - insufficiently warmed up muscles during the deadlift. Who knows anything about intervertebral hernia, he will understand how unpleasant this ailment is. Many patients with this diagnosis cannot even move independently, let alone pull iron in the gym! Many, but not Ronnie. Unbending, strong both in body and spirit, the man defeated the attack, continuing training and competitive activities.

Olympia: triumph

What did Chad do to turn the tide?

To begin with, I completely revised Coleman's diet. Then, I increased the dose of cardio up to 2 hours a day. Thanks to such simple changes, Coleman approached the tournament in his best form, however, without the hope of rising above 5th place. More precisely, it was the entry into the TOP-5 that Ron was ready to consider a victory at that time. And it is so unbelievable that the top of the pedestal, in the literal sense, knocked down the giant - the strong man fell like an insensible bag right on the stage, face down. But such embarrassment is forgivable, if you feel how much moral and physical strength each conquered peak costs athletes. Interestingly, Ron himself did not remember the moment of his fall after the triumph. He did not remember fainting, did not remember how Wheeler and Cormier (contenders for the highest places in the tournament) tried to bring him to his senses, in a word - failure. But all this can be seen on the records of Olympia in 1998, and all this was. With that victory, the undivided reign of Big Ron on the Olympic peak (and not only on it) began.

Until 2005, Ronnie participated in more than two dozen tournaments and only once finished second.

The Coleman collection contains 8 figurines of Sandow, in this he is equal to Lee Haney .

However, the ninth statuette was never given to the hands, Sandow 2006 "left" to Jay Cutler. Jay was younger and trained brutally for a year for this one tournament, ignoring all the others. And, since any titanic work must be rewarded, the reward has found its hero. Cutler was the hero that year.

It is noteworthy: before the tournament, Coleman spoke rather sharply about the sports potential of Jay Cutler, saying that he needs to be born again in order to win.

The Genetic Phenomenon of Ronnie Coleman

Ronnie Coleman Training Principles

• the first day - a power complex, consisting of a limited set of exercises with large weights, but a small number of repetitions;
• the second (next) day is a multi-set pumping with a lot of sets, exercises and repetitions.

Coleman is an active opponent of working to "failure". According to him, this method does not allow you to “break through” the muscle and does not lead to growth. Whereas his, Ronnie, training system is "explosive" for the muscles! Taught by the bitter experience of a serious injury, Coleman never works with maximum weights and does not straighten his joints at the end of the positive phase of the movement. This is about technology.

In terms of location, Ron is also distinguished by constancy - he does not change the “same” Metroflex, where there is rusty iron, where there is hardcore, where there is a friendly shoulder.

More interesting facts about Ronnie Coleman

• Police work experience R. Coleman - 13 years.
• The former police officer himself was arrested for speeding.
• Big Ron releases his own line of sports nutrition - "Ronnie Coleman Signature Series" ( RCSS), initially only 2 products were produced under the brand, but by 2014 the line had grown to 11 items.
• Jessie Benton, the athlete's mother, is also his most ardent fan. She always "cheered" for her son and supported him. When Ronnie got rich, he rewarded his mother's labors with a truly royal gift - a separate mansion.
• Coleman lived in a civil marriage for about 7 years with Vicki Gates, a professional bodybuilder. In 2007, Ron married officially, but not to Vicki. His chosen one before God and people was Rowida Christine Achker.
• Coleman is surprisingly prolific, but he is “lucky” so far only with girls - at the moment he is the happy father of eight daughters.
• Coleman is a Baptist and regularly attends religious services.
• He has his own bus, a huge, comfortable advertising bus, in which he travels, making tours around the country.
• In 2014, he underwent a major hip replacement surgery. A week later, he was already back “into service”: he was seen at a training session at Metroflex.

Performance history

Ronnie Coleman (Coleman) achieved the title of king of bodybuilding thanks to perseverance, hard work and exceptional natural data. Many experts call the athlete the most powerful representative of this sport in history, is this true? Let's figure it out further.

Anthropometric data of Ronnie Coleman

• height - 1 m 80 cm;
• weight - 138 kg, in the off-season 149 kg;
• bicep size - 61 cm;
• chest volume - 1 m 48 cm;
• waist - 78 cm;
• the volume of the leg in the thigh is 87 cm.

The athlete is often mentioned when compiling.

Childhood of the future Hercules

Ronnie Coleman was born on May 13, 1964 in the United States of America in the city of Monroe. The obstetricians who took birth gasped when they saw the impressive dimensions of the newborn baby. The boy spent all his childhood and adolescence in the town of Bastrop, where he and his mother moved after the divorce of their parents. The father of the family stopped helping all four children immediately after the divorce. Ronald jumped at every opportunity to cash in. He spent all the money not on his own pleasures, but provided the brothers with clothes and food.

Coleman's sports hobby

Judging by the photos in which Ronald Dean Coleman at a young age, he had excellent genetics and enviable anthropometric data, and the difficult situation and constant struggle with difficulties tempered the character of the boy. In rare hours of rest, Ronald loved to play basketball and baseball, already at the age of 12 he achieved good sports results. The future bodybuilding star dreamed of playing American football, but financially could not afford it. Coleman even managed to enter the football team and earn the title of the best player.

Young Athlete's Years of Training

The fatal case was when Ronnie went to the gym, located at the school. There he began to engage in all simulators, trying to work with maximum weights. These were his first steps in powerlifting. Due to victories in American football and powerlifting, Ronnie was enrolled at Grambling University and accepted into their football team. The coaches had high hopes for him, but he did not pursue the goals of becoming a professional, as he sought to pass the exams well and learn, and get a prestigious job. The dreams of the future bodybuilder were imprinted by the fact that he was the main earner in the family and wanted to earn more.

Coleman's unsportsmanlike career

The future king of bodybuilding became an accountant by diploma, and moved to Dallas in search of work. There he worked as a pizza delivery man, rising to the accountant of a pizzeria. Coleman did not like this position, he did not feel satisfaction from it, and there were no prospects here either. Afraid of losing stability and salary, he joined the police.

Ronnie always considered this profession to be his destiny. The young man's family was no longer in need, and in his spare time the cop began to go to the gym. It was there that the future king of bodybuilding became interested in powerlifting, and chose it as his life's work.

Bodybuilding career Ronnie Coleman

The biography of the star changed dramatically after the first competition in his life, to which he got completely by accident.

• In 1990, in the Metroflex gym, the owner of the gym, Brian Dobson, drew attention to a regular client, and invited the strongman to participate in the Mister Texas competition. Naturally, Coleman became the winner in it.

• In 1992, the athlete's debut at the Olympia was rather mediocre, as he did not even enter the top five. But it was not in the rules of the future champion to retreat.

• In 1998, the Olympia podium was conquered by Coleman. After that, the athlete became the best in Olympia for another 7 years in a row: 1999, 2000, 2001, 2002, 2003, 2004, 2005.

Statistics show that for the entire time of his professional career, the athlete won 26 victories in serious competitions.

• From birth, Ronnie is a mesomorph. Genetic DNA studies have shown that the athlete blocks the gene responsible for stopping the growth of muscle mass. This feature + increased work in the gym gave incredible volumes of muscles.

• In his work as a cop, he did not have to shoot, because when he got out of Big Ronnie's car, the problems stopped by themselves.

• Coleman himself became a violator when, after leaving the police, while speeding, he showed an invalid certificate.

• The athlete firmly believes in God, attends a Baptist church and reads the Bible.

• The personal life of the bodybuilder was extremely successful, in 2007 he married Rowida Christine Achker, and the couple had 2 daughters Valencia and Jamelia. Children adore dad, as he is always calm at home, and is considered an ideal husband and family man.

Coleman training technique

Ronnie Coleman's workouts have long been known all over the world, as they are combined into one author's technique. It is an alternation of powerlifting and bodybuilding. The athlete changed training every 2-6 weeks throughout his conscious career. The training program is complex, and is already intended for professionals, since championship loads can lead to injuries for beginners.

The strongman worked out 4 times a week, working out a certain muscle group twice a week. He gave preference not to simulators, but to free weights. A professional bodybuilder published training videos about the author's training system, where he explained in detail the principle of work and the threat of overstrain. See this video below.

Ronnie Coleman's health problems

In 2007, the athlete ended his competitive career, and only occasionally appeared at guest competitions, demonstrating a pretty good shape, but sports injuries still took their toll.

Ronnie Coleman belongs to the galaxy of great American bodybuilders. The owner of phenomenal anthropometric data, improved by hard training, Big Ron won the title of "Mr. Olympia" 8 times, and also won other status competitions held by International Federation bodybuilding.

Childhood and youth

Ronald Dean Coleman was born on May 13, 1964 in the US state of Louisiana. His mother nearly lost her life giving birth to a future champion. A large baby grew by leaps and bounds. At the age of 12, Ronnie weighed about 80 kg and reached a height of 180 cm. Such physical data predetermined the fate of the boy, who had been involved in sports since early childhood.

Starting with basketball and baseball, Coleman soon switched to American football. 3 years after joining the school team, Ronald got into the main team and became the leading player in the club that participated in the Super Bowl competition.

Having matured, the young man left training on the field, considering the team types of the variety to be traumatic, and entered the GSU college in the accounting department. In 1986, Ronnie received a bachelor's degree and began to independently earn a living in a chain of Italian pizzerias. However, mathematics did not become a vocation for a potential athlete, and Ron changed his calculator to a police cap and began his career as a law enforcement officer.

Police service required constant physical training, and Coleman began attending the Metroflex gym, where rusty barbells and primitive dumbbells stood in place of modern simulators. The owner of the rocking chair, Brian Dobson, immediately drew attention to the impressive forms of Ron and personally took up the preparation of the future champion.

Coleman did not immediately believe in the possibility of becoming a bodybuilding star, but he did not refuse a free subscription and professional instruction. After 7 months, the policeman got into shape and won the Mr. Texas tournament in 1990, and 2 years later he won the title at the National American Heavyweight Championship and the world title in the same category.

Sport

Coleman was starting to compete at the amateur level. He received the professional athlete card in 1992 after winning the title of absolute world champion at a tournament in Warsaw. Not resting on his laurels, Ronnie began the hunt for the most prestigious bodybuilding award, the title of "Mr. Olympia".

Coleman's training program was extremely simple and as intense as possible. It consisted of power and pumping cycles and was supplemented with aerobic loads. Pumping the muscles of the back and torso, Ronnie Special attention devoted to the legs, alternating work with heavy and light weights. This technique made it possible to keep the body in good shape and avoid injuries associated with tissue rupture and damage to the joints.

As a result, Coleman brought his body to ideal proportions. With a height of 180 cm, an athlete who scored muscle mass, weighed 138 kg and continued to lift weights until his biceps reached the desired volume - 60 cm. In this form, Ronnie first appeared at the world famous tournament, but did not win. Without losing his presence of mind and faith in his own strength, the bodybuilder annually went to the podium, competing with talented and eminent rivals.

He demonstrated the steel muscles of his arms, legs and back, taking spectacular poses and appearing before the judges from various angles, and in 1998 he achieved recognition and a long-awaited victory. Since then, luck has not changed Coleman, over the next 8 years he held the title of "Mr. Olympia", breaking the record owned by. In addition, in the off-season, Ronnie participated in various bodybuilding competitions and regularly added no less prestigious trophies to the title of "king".

The famous bodybuilder became a multiple winner of the Grand Prix of Russia, Finland, Germany, England, Holland and New Zealand, and also took top honors at the 1999 and 2000 World Professional Championships.

Ronnie's implacable rival for many years was an American bodybuilder from Massachusetts, who in 2006 in the final of Mr. Olympia took away the victory from the tournament record holder. Coleman, who suffered a back injury, finished in 2nd place. The winning streak of Big Ron was interrupted, and in 2007 the athlete announced his intention to end his career as a bodybuilder.

In 2010, Ronnie tried to return to big sport and again take part in the main world competition, but did not get the right shape and did not pass the qualifying competitions. After that, Coleman began to be criticized by experts and fans who considered the age of the athlete unsuitable for participation in world-class tournaments. The athlete himself had a different opinion and continued to work in the gym, to which he had become attached in his youth.

Having undergone a series of operations on the spine and hip joints, Ronnie retained his presence of mind and in 2016 invited Cutler to hold a face-to-face competition for the title of the best bodybuilder on the planet, but was refused. Nevertheless, the rivals met, but not on the sports podium, but on the set of the biography film Ronnie Coleman: The King, which was released in 2018.

Personal life

At the beginning of his sports career, Coleman met with bodybuilder Vicki Gates, who helped the athlete in the training process and supported him in competitions. The rupture of relations followed immediately after the loss of the title "Mr. Universe" and dealt a blow to the bodybuilder's personal life.

In 2007, Ronnie married Rowade Christine Achker, who gave birth to her husband's two children, girls named Jamelia and Valencia Daniel. This marriage was not happy, and the couple soon divorced.

Coleman's third wife in 2016 was an old friend of Susan Williamson, who was the athlete's personal trainer. Now Sue and Ronnie are a happy couple with many children.

The athlete loves noisy family parties and often spends time surrounded by numerous relatives.

Ronnie Coleman now

In the fall of 2018, Ronnie shared news about his health with reporters. The athlete was afraid that he could spend the rest of his days in a wheelchair due to problems with his spine. The latest operations, which cost Coleman $ 2 million, were not successful and, instead of the desired relief, caused irreparable harm to the health of the famous bodybuilder.

However, a refutation of this information was soon received from the author of the film about the king of bodybuilding, Vlad Yudin, and from Coleman himself, who posted several photos from his own cardio workout on Instagram.

Now Ronnie is closely following the achievements of young bodybuilders. Of particular interest to the athlete is the seven-time Mr. Olympia. Coleman is looking forward to the 2019 tournament, which will determine who will be the champion and recognized king of bodybuilding in the near future.

Titles and awards

• 1990 - "Mr. Texas"
• 1991 - "World Heavyweight Bodybuilding Championship"
• 1997, 2003 - Russian Grand Prix
• 1998 - 2005 "Mr. Olympia"
• 1998 - German Grand Prix
• 1998 - Finnish Grand Prix
• 1999, 2000 - "World Professional Championships"
• 2001 - "Arnold Classic"
• 2001 - New Zealand Grand Prix
• 2002, 2004 - Dutch Grand Prix
• 2000, 2004 - English Grand Prix

The life path began on May 13, 1964 in the city of Monroe, in the state of Louisiana. He was fond of sports since childhood and by the age of 12 he had good results in football, basketball and baseball. Adults then tried many times to dissuade him from exercising with the “iron”, but then he did not even know what the barbell looked like.

• Height: 180 cm
• Weight: 149 kg (off-season), 138 kg (competitive),
• Biceps: 61 cm,
• Hip: 87cm,
• Chest: 148 cm,
• Waist: 87 cm.

Strength indicators (off-season)

• Deadlift - 380 kg.
• Bench press - 270 kg.

Ronnie was born on May 13, 1964 in Monroe, Louisiana, USA. Like most guys, he began to get involved in sports at an early age, playing football, basketball and baseball, the most common games of American youth. He has excellent genes, so the young man had a strong physique. In short, he had excellent sports data even without serious training. At the same time, the young man often visited the gym, which was located near the house, as he liked to be a strong muscular guy. In connection with entering college, Ronnie stopped going to the gym, so he stopped pumping up his muscles. During this period, he was fond of American football and was on the team coached by Eddie Robinson, who was considered quite famous and successful in those days. As part of his team, he even took part in the Super Bowl, which was held in New Orleans.

When Ronnie graduated from university and received a degree in accounting, he began to look for a job in this specialty. He managed to get a job as a manager at Dominos Pizza, but after a while he realized that "accounting" was not his profile. From numbers and accounting, he simply began to "melt brains", so he decided to go to work in the police, because he constantly wanted to be useful people and society. To become a patrolman, he studied for a while at the police academy. At the end of his studies, he received the desired position as a police patrol in Arlington. After that, he calmed down, believing that he had found himself in this life, because he liked new job. Realizing that the policeman must have strength and endurance, Ronnie Coleman again went to the gym to pump up his muscles and catch up.

Often appearance patrol allowed to pacify violators of law and order. In fact, he enjoyed being a police officer a lot, so with the answer to the questions: “Why don’t you leave your job and completely devote yourself to sports?”, Ronnie always had the same answer: “I do a lot of important matter I help people! This favorite profession has always helped him not to get hung up on this sport. Thanks to this, he stayed in this sport for a long time compared to other famous athletes.

In April 1990, during a regular workout, the owner of the gym approached him and offered to participate in the Mister Texas tournament. In case of winning, the owner promised Ronnie to give him a subscription, completely free of charge, for a whole year of classes in his gym. Ronnie was satisfied with such conditions of participation and he agreed. He managed to win and get an annual subscription. This was his first and serious success, which determined his future fate.

Best Achievements

Ronnie Coleman began to take serious part in prestigious sports tournaments in 1990, taking part in the Nationals competition, where he took third place, speaking in the heavyweight division. Ronnie's first Pro tournament is the Chicago Pro, which took place in 1992. Here he performed quite unsuccessfully and ended up taking only 11th place. Exactly three years later, he won first place in the Toronto / Montreal Pro competition, in 1995. Ronnie began his performances at Mr. Olympia with a failure in 1992, where he did not even manage to break into the top 15. Already in 1994, exactly two years later, he managed to take only 15th place, but the growth was still noticeable. In just one year, the athlete has grown from 9th place, taken at Olympia in 1997, to 1st place, taken at the same prestigious tournament in 1998.

He had a chance to prove that he is one of the best bodybuilders in the world. The period from 1998 to 2005 is remarkable in that Ronnie Coleman occupied only the first places, and these are, excuse me, 23 prestigious tournaments of the high level. He only lost to the 2002 Pro Show of Power where he placed 2nd, losing 1st to Günther Schlierkamn. This defeat was purely sporting in nature. IN next year Gunther took part in the "Mr. Olympia" and did not rise above 4th place. In 2007, Ronnie Coleman took part in Mr. Olympia for the last time, where he only won an honorable 4th place.

To build this amount of muscle and gain this weight, up to 150 kg in the off-season and almost 140 kg in the competitive period, you need to eat properly. Naturally, he had to eat and eat a lot. For example:

• one meal consists of pancakes, 200 g of oatmeal and a protein shake;
• the second meal consists of 450 g of chicken breast and 400 g of rice;
• the third meal consists of 200 g of steak and baked potatoes;
• the fourth meal consists of a protein-carbohydrate shake and two chicken sandwiches;
• the fifth meal is chicken breast, juice, swiss cheese and bread;
• the sixth meal is a protein shake and fruit.

If you recalculate everything, then it turns out about 6300-6500 kcal, about 650 g of proteins and up to 900 g of carbohydrates. The list doesn't say anything because it doesn't make sense where so many calories come from or how he was able to build muscle. In fact, everything is quite simple, since the portions were quite large. As much as Ronnie ate in one day ordinary person it would have been enough for a week.

In relation to supplements, Ronnie believed that they take only a small part of the process of building muscle mass, accelerating this process, but they should not be used constantly, as this can be detrimental to the health of the athlete. As he believed, the component of success is hard, persistent and everyday work, while one should not forget about rest.

Monday (back, biceps, deltoids)

1. Deadlift: 4 sets of 6-15 reps.
2. Barbell chest row: 3-4 sets of 10-15 reps.
3. Bent over T-bar row: 3-4 sets of 10-15 reps.
4. Standing barbell curl: 3-4 sets of 10-15 reps.
5. Sitting dumbbell curls: 3-4 sets of 10-15 reps.
6. Scott Bench EZ Barbell Curl: 3-4 sets of 10-15 reps.
7. Standing cable curls: 3-4 sets of 10-15 reps.
8. Bench press sitting: 3-4 sets of 10-15 reps.
9. Breeding dumbbells to the sides: 3-4 sets of 10-15 repetitions.

Tuesday (legs)

1. Seated Leg Extensions: 4 sets of 15-30 reps.
2. Barbell Squats: 4-5 sets of 10-15 reps.
3. Leg Press: 3-4 sets of 10-15 reps.
4. Lying leg curls: 3-4 sets of 10-15 reps.
5. Lunges with a barbell: 3-4 sets of 10-15 reps.
6. Donkey exercise: 4 sets to failure.

Wednesday (chest, triceps)

1. Bench press on a horizontal bench: 4-5 sets of 10-15 reps.
2. Incline Bench Press: 3-4 sets of 10-15 reps.
3. Incline Bench Press: 3-4 sets of 10-15 reps.
4. Hand information in the butterfly simulator: 3-4 sets of 10-15 repetitions.
5. Press down from the upper block: 3-4 sets of 10-15 reps.
6. Dumbbell bench press from behind the head while sitting: 3-4 sets of 10-15 repetitions.
7. Push-ups in the Hammer simulator: 3-4 sets of 10-15 repetitions.
8. Extension of the arms from the upper block with a reverse grip: 3-4 sets of 10-15 repetitions.

Thursday (back, biceps, deltoids)

1. T-bar row: 3-4 sets of 10-15 reps.
2. Incline Dumbbell Row: 3-4 sets of 10-15 reps.
3. Wide grip pull-ups: 3-4 sets of 10-15 reps.
4. Thrust of the upper block to the chest: 3-4 sets of 10-15 repetitions.
5. Lifting dumbbells for biceps: 3-4 sets of 10-15 reps.
6. Scott Bench Curl: 3-4 sets of 10-15 reps.
7. Lower block curls: 3-4 sets of 10-15 reps.
8. Dumbbell concentration curls: 3-4 sets of 10-15 reps.
9. Bench press in the Smith simulator sitting: 3-4 sets of 10-15 reps.
10. Breeding dumbbells to the sides (drop set): 3-4 sets of 10-15 reps.
11. Lifting dumbbells in front of you: 3-4 sets of 10-15 reps.
12. Incline dumbbell side raise: 3-4 sets of 10-15 reps.

Friday (legs)

1. Leg extension in the simulator: 3-4 sets of 15-30 repetitions.
2. Barbell Chest Squats: 3-4 sets of 10-15 reps.
3. Hack squats: 3-4 sets of 10-15 reps.
4. Straight leg barbell row: 3-4 sets of 10-15 reps.
5. Leg curls on the simulator: 3-4 sets of 10-15 repetitions.
6. Rise on socks in the simulator while standing: 4 sets to failure.
7. Rise on socks in the simulator while sitting: 4 sets to failure.

Saturday (chest, triceps)

1. Incline Dumbbell Press: 3-4 sets of 10-15 reps.
2. Dumbbell bench press on a horizontal bench: 3-4 sets of 10-15 reps.
3. Incline Dumbbell Press: 3-4 sets of 10-15 reps.
4. Breeding dumbbells on a bench with a positive slope: 3-4 sets of 10-15 repetitions.
5. Bench press with a narrow grip on a horizontal bench: 3-4 sets of 10-15 reps.