{"id":275977,"date":"2020-02-05T14:33:00","date_gmt":"2020-02-05T13:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275977"},"modified":"2023-08-11T08:16:13","modified_gmt":"2023-08-11T06:16:13","slug":"ronnie-coleman-and-his-training-plan-diet-and-interview","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/","title":{"rendered":"Ronnie Coleman and his training plan, diet and interview"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Ronnie_Coleman_basic_information\" title=\"Ronnie Coleman &amp; basic information\">Ronnie Coleman &amp; basic information<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Ronnies_measurements\" title=\"Ronnie&#8217;s measurements\">Ronnie&#8217;s measurements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Interesting_facts_about_Coleman\" title=\"Interesting facts about Coleman\">Interesting facts about Coleman<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#The_most_important_competitions\" title=\"The most important competitions\">The most important competitions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Ronnie_Colemans_approach\" title=\"Ronnie Coleman&#8217;s approach\">Ronnie Coleman&#8217;s approach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Ronnie_Colemans_training_plan\" title=\"Ronnie Coleman&#8217;s training plan\">Ronnie Coleman&#8217;s training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Ronnie_Coleman_diet\" title=\"Ronnie Coleman &amp; diet\">Ronnie Coleman &amp; diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Interview_with_Ronnie_Coleman_for_Gymbeam\" title=\"Interview with Ronnie Coleman for Gymbeam\">Interview with Ronnie Coleman for Gymbeam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/ronnie-coleman-and-his-training-plan-diet-and-interview\/#Interview_with_Ronnie_Coleman_for_bodybuildingcom\" title=\"Interview with Ronnie Coleman for bodybuilding.com\">Interview with Ronnie Coleman for bodybuilding.com<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Ronnie Dean Coleman, born May 13, 1964, is an American <strong>professional bodybuilder<\/strong> and <strong>an 8-time winner of Mr.<\/strong><\/span> <span title=\"\"><strong>Olympia<\/strong> title which is a world record.<\/span> <span title=\"\">In addition to these achievements, he also holds a record in the highest number of wins in <strong>IFBB Professional &#8211;<\/strong> 26 to be precise!<\/span> <em><span title=\"\">Crazy, right?<\/span><\/em> <span title=\"\">This is one of the reasons why he&#8217;s considered one of the greatest bodybuilders of all time.<\/span> <span title=\"\">We can only agree.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"466\" height=\"582\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN.jpg\" alt=\"Ronnie Coleman\" class=\"wp-image-405872\" title=\"Ronnie Coleman - tr\u00e9nink a z\u00e1kladn\u00ed parametry\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN.jpg 466w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/RONNIE_COLEMAN-320x400.jpg 320w\" sizes=\"auto, (max-width: 466px) 100vw, 466px\" \/><figcaption>Author of the photo: Revanzo Hellas<br>https:\/\/commons.wikimedia.org\/wiki\/File:RONNIE_COLEMAN.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_basic_information\"><\/span>Ronnie Coleman &amp; basic information<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Date of birth<\/span><\/span>:<\/strong> May 13, 1964<\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Place of birth<\/span><\/span>:<\/strong> Monroe, Louisiana<\/li><li><strong>Off-season weight:<\/strong> 143 kg<\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Competition weight<\/span><\/span>:<\/strong> 136 kg<\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Height<\/span><\/span>:<\/strong> 180 cm<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnies_measurements\"><\/span>Ronnie&#8217;s measurements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Chest:<\/strong> 147 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Waist:<\/strong> 105 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Arms:<\/strong> 58.5 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Forearms:<\/strong> 46 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Thighs:<\/strong> 88 cm<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Calves:<\/strong> 53 cm <span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interesting_facts_about_Coleman\"><\/span>Interesting facts about Coleman<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 In 1986, Coleman graduated with honors&nbsp;in Accounting at Grambling State University.<\/p>\n\n\n\n<p>\u2022 From 1989 to 2000, he served as a policeman in Arlington, Texas and as a backup officer until 2003.<\/p>\n\n\n\n<p>\u2022 At Mr. Texas contest in 1990, he defeated his coach Dobson.<\/p>\n\n\n\n<p>\u2022 In 2013, Ronnie&#8217;s estimated value was $10 million. <span style=\"color: #ff6600;\"><em>[2]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29628,49246,36058,49009,36310,28340,46021,8151,8346,47623,48997\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Ronnie&#8217;s surgeries:<\/strong><\/p>\n\n\n\n<p>\u2022 December 2007 &#8211; laminectomy (removal of the back of the vertebral arch) of L4-L5 discs<\/p>\n\n\n\n<p>\u2022 July 2011 &#8211; L3-L4 disc decompression (freeing up space)<\/p>\n\n\n\n<p>\u2022 December 2011 &#8211; neck vertebra joint, C4-C6<\/p>\n\n\n\n<p>\u2022 July 2014 &#8211; replacement of the left hip joint<\/p>\n\n\n\n<p>\u2022 August 2014 &#8211; replacement of the right hip joint<\/p>\n\n\n\n<p>\u2022 July 2015 &#8211; L3-L4 disc joint<\/p>\n\n\n\n<p>\u2022 February 2016 &#8211; 11-hour spine surgery <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><em>&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;A typical day in my life looks like this: diet, training and sleep.&#8221;<span style=\"color: #ff6600;\">[4]<\/span>\n<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The face of the former cop Ronnie will forever be one of the faces of world bodybuilding, not only because of the enormous number of wins, but also because he has set <strong>a new standard<\/strong> for muscle mass and its definition.<\/span> <span title=\"\">In one competition, Coleman even showed himself as the biggest bodybuilder when the scale showed <strong>an unreal 136 kg.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_most_important_competitions\"><\/span>The most important competitions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2006 Mr. Olympia &#8211; 2nd place<\/p>\n\n\n\n<p>2002 Grand Prix Holland &#8211; 1st place<\/p>\n\n\n\n<p>2001 Arnold Classic &#8211; 1st place<\/p>\n\n\n\n<p>2001 New Zealand Grand Prix &#8211; 1st place<\/p>\n\n\n\n<p>2000 Grand Prix England &#8211; 1st place<\/p>\n\n\n\n<p>1999-2000 Mr. Texas &#8211; 1st place<\/p>\n\n\n\n<p>1998-2005 Mr. Olympia &#8211; 1st place<\/p>\n\n\n\n<p>1990 Mr. Texas &#8211; 1st place <em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"635\" height=\"568\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405893\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png 635w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5-400x358.png 400w\" sizes=\"auto, (max-width: 635px) 100vw, 635px\" \/><figcaption>Photo by: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_5.png<\/figcaption><\/figure><\/div>\n\n\n\n<p>In 1998, <span class=\"tlid-translation translation\" lang=\"en\">right after the reigning Mr. Olympia champion &#8211; <strong>Dorian Yates &#8211; announces his retirement<\/strong>, Ronnie Coleman became the new holder of the prestigious title. For the next two years, Ronnie came first without any problems. It was not until 2001 when <strong>Jay Cutler<\/strong> posed a serious threat to his title efforts. The following year, Jay Cutler decided not to compete in order to gain more muscle thus defeat Coleman. Shortly after Mr. Olympia 2002, <strong>Ronnie was defeated<\/strong> by Gunter Shlierkamp at the GNC Show of Strenght. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"> The following year, Jay Cutler announced his return to Mr. Olympia and Ronnie was often left out in internet discussions and bodybuilding magazines. <strong>Everything changed<\/strong> when Ronnie climbed the stage in 2003 <strong>with an incredible weight of 130 kilograms<\/strong>. For a human being, achieving a weight of 130 kilograms at 5 kilograms of body fat is just incredible! Ronnie continued winning the title in 2004 with a weight of 134 kilograms, but was not as shredded as in previous years. In 2005, <strong>he won his last, eighth title.<\/strong><\/span> <em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cHard work and training. There is no secret recipe. I train hard with heavy weights and try to be the best in the world.\u201d&nbsp;<span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">During this eight-year period, his 2003 body was <strong>the most dominant and shocking<\/strong>. Though he was bigger and heavier, over the years <strong>his muscles became asymmetrical<\/strong>. The figure he showed in 2003 can be considered <strong>the most dominant combination of size and symmetry<\/strong> ever achieved.<\/span> <em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Colemans_approach\"><\/span>Ronnie Coleman&#8217;s approach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">You can read a lot about Ronnie&#8217;s approach, but as he claims, his training plan can be compared to <em>&#8220;powerbuilding&#8221;<\/em>. In the early days, he devoted himself mainly to powerlifting which included <strong>squat, deadlift and bench press<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Many bodybuilders train on the basis of a high number of reps and machine exercises while Ronnie Coleman has always used <strong>heavy weights.<\/strong> He is clearly one of the strongest bodybuilders of all time whose training is one of the most difficult ones because he has always been <strong>lifting heavy weights<\/strong>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Everyone wants to become a bodybuilder but nobody wants to exercise with heavy weights.&#8221; <span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Although Coleman retired in 2007, his age, which is approaching 50, and his stamina do not allow him to retire altogether.<\/span> <span title=\"\">He always had a good split game and <strong>each part of his body was exercised within two days.<\/strong><\/span> <span title=\"\">This allowed him to train really hard and difficult workouts, but also to perform a number of exercises <strong>per each muscle group.<\/strong><\/span> <span title=\"\">However, as a professional athlete, he had enough time to devote himself fully not only to education and training, but also to <strong>muscle regeneration and relaxation<\/strong>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405908\" width=\"675\" height=\"450\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7-400x267.png 400w\" sizes=\"auto, (max-width: 675px) 100vw, 675px\" \/><figcaption>Photo by: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_7.png<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Colemans_training_plan\"><\/span>Ronnie Coleman&#8217;s training plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Monday: Back\/ Biceps\/ Shoulders<\/h3>\n\n\n\n<p>\u2022 Deadlift &#8211; 4 sets of 6-12 reps<\/p>\n\n\n\n<p>\u2022 Barbell Row &#8211; 3 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 T-Bar Row &#8211; 3 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Row &#8211; 3 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Bicep Curl &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Seated Alternating Dumbbell Curl &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 EZ-bar Bicep Curl on bench &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Cable Bicep Curl &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Overhead Shoulder Press &#8211; 4 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Shoulder Press &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Front Raise &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cI achieved my weight by hard training and using heavy weights.\u201d <span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Tuesday: Legs<\/h3>\n\n\n\n<p>\u2022 Squats &#8211; 5-6 sets of 2-12 reps<\/p>\n\n\n\n<p>\u2022 Leg Press &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Lunges &#8211; 2 sets of 30m each<\/p>\n\n\n\n<p>\u2022 Deadlift with straight or slightly bent legs &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Leg Curls &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-1124x706.png\" alt=\"Ronnie Coleman\" class=\"wp-image-405923\" width=\"843\" height=\"530\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-1124x706.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2.png 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Photo by: www.localfitness.com.au<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_8_x_Mr_Olympia_-_2009_-_2.png<\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Wednesday: Chest \/ Triceps<\/h3>\n\n\n\n<p>\u2022 Bench Press &#8211; 5 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Incline Bench Press &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Dumbbell Press &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Lateral Raises &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 EZ-bar Tricep Extension &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Seated Dumbbell Tricep Extension &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Close Grip Bench Press &#8211; 4 sets of 12 reps<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Thursday: Back\/ Biceps\/ Shoulders<\/h3>\n\n\n\n<p>\u2022 Barbell Row &#8211; 5 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Low Pulley Row &#8211; 4 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Close-Grip Lat Pulldown &#8211; 3 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Wide-Grip Lat Pulldown &#8211; 3 sets of 10-12 reps<\/p>\n\n\n\n<p>\u2022 Seated Alternating Bicep Curl &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Machine Bicep Curl &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Barbell Bicep Curl &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Low Cable Bar Curl &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Overhead Shoulder Press &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Front Raises &#8211; 3 sets of 8-25 reps<\/p>\n\n\n\n<p>\u2022 Seated Dumbbell Shoulder Press &#8211; 3 sets of 8-25 reps<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Friday: Legs<\/h3>\n\n\n\n<p>\u2022 Leg Extension &#8211; 4 sets of 30 reps<\/p>\n\n\n\n<p>\u2022 Front Squat &#8211; 4 sets of 12-15 reps<\/p>\n\n\n\n<p>\u2022 Hack Squat &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Standing Leg Curl &#8211; 3 sets of 12-15 reps<\/p>\n\n\n\n<p>\u2022 Leg Curl &#8211; 4 sets of 12-15 reps<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Saturday: Chest\/ Triceps\/ Calves\/ Abs<\/h3>\n\n\n\n<p>\u2022 Dumbbell Incline bench Press &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Decline Bench Press &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Incline Dumbbell Flys &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Decline Dumbbell Flys &#8211; 3 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 EZ-bar French Press &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Parallel Bars Dips &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Seated EZ-bar Tricep Extension<\/p>\n\n\n\n<p>\u2022 Standing Calf Raise &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Seated Calf Raises &#8211; 4 sets of 12 reps<\/p>\n\n\n\n<p>\u2022 Crunches &#8211; 3 sets till failure <span style=\"color: #ff6600;\"><em>[5]<\/em><\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sunday: Free day<\/h3>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ronnie_Coleman_diet\"><\/span>Ronnie Coleman &amp; diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><em>&#8220;Fuel&#8221;<\/em> for a hardcore bodybuilder like Ronnie is certainly very important.<\/span><span title=\"\"> He usually consumed <strong>classic foods<\/strong> that belong to bodybuilding such as chicken, potatoes, rice, lean beef, eggs, oatmeal, beans, and a lot of vegetables. Sure, he <strong>recharged his energy with whey proteins<\/strong>, too.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">For Ronnie, c<\/span><\/span><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">onsuming enough food was always a big struggle.<\/span> <span title=\"\">If it was off-season, he usually ate hamburgers and fried chicken.<\/span> <span title=\"\">But if he needed to lose some weight, <strong>he ate chicken and a lot of vegetables<\/strong> &#8211; <em>boring but effective<\/em>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cI have always considered myself the greatest adversary. I am not trying to offend anyone, but I cannot see other competitors as my competitors because I cannot control them. I can only change what I look like.\u201d<span style=\"color: #ff6600;\">&nbsp;[4]<\/span><\/p>\n\n\n\n<p><strong>Calories:<\/strong>&nbsp;5562<\/p>\n\n\n\n<p><strong>Fats:<\/strong>&nbsp;150 g<\/p>\n\n\n\n<p><strong>Proteins:<\/strong>&nbsp;546 g<\/p>\n\n\n\n<p><strong>Carbohydrates:<\/strong> 474 g<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ronnie Coleman and Nutritional Supplements<\/h3>\n\n\n\n<p><strong>10:00<\/strong>&nbsp;&#8211; <a title=\"Arginine\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginine<\/a> (3- 5 g) <\/p>\n\n\n\n<p><strong>10:30<\/strong>&nbsp;&#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">\u00be cup of semolina, 2 cups of egg white, cup of coffee<\/span><\/span> <\/p>\n\n\n\n<p><strong>12:30<\/strong>&nbsp;&#8211; <a title=\"Pre-workout Supplements\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Pre-workout stimulan<\/span><\/span>t<\/a>, <a title=\"Amino Acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Post-workout supplemen<\/span><\/span>t<\/a><a title=\"CellMass potr\u00e9ningov\u00fd suplement\" href=\"https:\/\/gymbeam.sk\/cellmass-2-0-485-g-bsn.html\" target=\"_blank\" rel=\"noopener noreferrer\">,<\/a> <a title=\"Arginine\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginine<\/a> <strong>16:00<\/strong>&nbsp;&#8211;&nbsp;450 g <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Chicken breast, 1 \u00bd cup of red beans, 1 and \u00bd cup of brown rice, 2 slices of corn bread<\/span><\/span> <\/p>\n\n\n\n<p><strong>18:30 &#8211;&nbsp;<\/strong><a title=\"Arginine\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginine<\/a> <\/p>\n\n\n\n<p><strong>19:00&nbsp;<\/strong>&#8211; 500 g <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">chicken breast, 1 baked potato, water<\/span><\/span> <\/p>\n\n\n\n<p><strong>22:00<\/strong>&nbsp;&#8211;&nbsp;250 g <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Beef, 140g Chicken breast, 1 baked potato, 120 g French fries, 230 ml Lemonade<\/span><\/span>. <\/p>\n\n\n\n<p><strong>00:00 &#8211;&nbsp;<\/strong><a title=\"Amino Acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Post-workout supplement<\/a> <\/p>\n\n\n\n<p><strong>01:30 <\/strong>&#8211; <a title=\"Whey Protein\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Whey Protein<\/a>: 4 <em>scoops <span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interview_with_Ronnie_Coleman_for_Gymbeam\"><\/span>Interview with Ronnie Coleman for Gymbeam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We&#8217;re glad that we had the opportunity to ask Ronnie Coleman some questions about his life and bodybuilding career. Watch our video:&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-handler-einbetten wp-block-embed-handler-einbetten wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ronnie Coleman | His brand, supplements, protein, digestion, training, cardio | Fitness Interview\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ppcUrG9_E4Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interview_with_Ronnie_Coleman_for_bodybuildingcom\"><\/span>Interview with Ronnie Coleman for bodybuilding.com<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">What was your main motivation to start and continue with bodybuilding?<\/span><\/span><\/strong><\/p>\n\n\n\n<p><em><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">&#8220;My main goal was to do what I enjoy. I was paid enough during my career, but I only considered that a bonus. It was the love of sport what daily motivated me.&#8221;<\/span><\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">How is your life different today when you are no longer preparing for Mr.<\/span> <span title=\"\">Olympia<\/span><span title=\"\">?<\/span><\/span><\/strong><\/p>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">I was under enormous pressure during each preparation for Mr. Olympia .<\/span> <span title=\"\">Still, I managed to get rid of it.<\/span> <span title=\"\">Every year, I was looking forward to the upcoming preparation.<\/span> <span title=\"\">Nowadays, I&#8217;m a little bored.<\/span><span title=\"\"> I somehow miss even pre-competition training and diet.<\/span><\/span>\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Some people argue that you reached your ideal figure when you were lighter (122kg).<\/span> <span title=\"\">Was there a look of your body that you liked the most?<\/span><\/span><\/strong><\/p>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\">During my first victory at Mr. Olympia. The competition was incredible. Nothing will ever replace my feelings after this contest, everything went exactly according to my expectations. That year, I had to overcome a lot to win the title. I stood on stage with my opponents who have been beating me for the last ten years. Nobody chose me as their favorite because I came ninth a year ago. I had to show people something incredible to remove their prejudices. That&#8217;s exactly what I eventually did.<\/span>\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. <span class=\"tlid-translation translation\" lang=\"en\">What do you think has caused you to be ahead of your professional colleagues? Except for your obvious size and fitness?<\/span><\/strong><\/p>\n\n\n\n<p><em>&#8220;<span class=\"tlid-translation translation\" lang=\"en\">It must have been my training approach. If you look at some of my training videos and compare them to other bodybuilders, you will see that my training was completely different and much more intense than theirs.<\/span>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. <span class=\"tlid-translation translation\" lang=\"en\">Did your muscles look denser because of all the strength trainings you did?<\/span><\/strong><\/p>\n\n\n\n<p><em>&#8220;Yes, exactly.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. <span class=\"tlid-translation translation\" lang=\"en\">Many bodybuilding sites and magazines often mention that you were the best bodybuilder of all time. Do you agree with this statement?<\/span><\/strong><\/p>\n\n\n\n<p><em>&#8220;<span class=\"tlid-translation translation\" lang=\"en\">I&#8217;m not saying I&#8217;m the best nor that I&#8217;m not. The others say that. It&#8217;s a kind of compliment you just have to take.<\/span>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. <span class=\"tlid-translation translation\" lang=\"en\">When did you find that you could build a successful career as a professional bodybuilder?<\/span><\/strong><\/p>\n\n\n\n<p><em>&#8220;<span class=\"tlid-translation translation\" lang=\"en\">It was at least five or six years later. It took me a long time to get to the phase when I started to make my living by doing this sport. For the first three to four years, I did nothing interesting as a pro. I didn&#8217;t reach TOP5 very often. I was happy to go through preparations for competitions because I enjoyed it and I got free fitness center membership. I was happy because I knew I was doing it to the maximum.<\/span>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. <span class=\"tlid-translation translation\" lang=\"en\">At your last Mr. The Olympia, you were clearly not in your best form. What do you think caused this loss?<\/span><\/strong><\/p>\n\n\n\n<p><em>&#8220;<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">All of the workouts I went through eventually caught up with me. I had serious problems with my back. I remember I felt a huge back pain during one workout which must have been caused by the weight I was lifting. In fact, I never<\/span> <span title=\"\">took a long break to let my body fully recover.<\/span><\/span>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>9. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">How does it feel to be an inspiration to bodybuilding fans around the world?<\/span><\/span><\/strong><\/p>\n\n\n\n<p><em><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">&#8220;It&#8217;s a great feeling, but you don&#8217;t really think about it when you do this sport. During my career, I didn&#8217;t think too often about the money and inspiration I gave people because I enjoyed it so much.<\/span><\/span>&#8220;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>10. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">If you were to sum up your career in one sentence, what would you say?<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"595\" height=\"898\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest.jpg\" alt=\"Ronnie Coleman\" class=\"wp-image-405938\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest.jpg 595w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Ronnie_Coleman_Invited_Guest-265x400.jpg 265w\" sizes=\"auto, (max-width: 595px) 100vw, 595px\" \/><figcaption>Author of the photo: Hari Bhagirath<br>https:\/\/commons.wikimedia.org\/wiki\/File:Ronnie_Coleman_Invited_Guest.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><em>&#8220;<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The best career in the world!<\/span><\/span>&#8220;<\/em>&nbsp;<em><span style=\"color: #ff6600;\">[7]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ronnie Coleman&#8217;s career demonstrates a fundamental law in nature: <strong>for everything you gain, you have to lose something.<\/strong> It&#8217;s simply about whether the lost was worth the winnings. According to Ronnie, his hard workouts were worth it. He may live the rest of his life in pain, but <strong>his name will forever appear in topics about the sport<\/strong> he loved. Would he achieve a record of 8 Mr. Olympia titles if he weren&#8217;t so motivated, intense and extreme? Probably not.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Everything we do has the potential to cause long-term consequences, especially bodybuilding. Bodybuilding has the potential to contribute to a better lifestyle, but it also carries the potential to cause harm if the trainings are just too much. <strong>Squats with 360 kilograms<\/strong> are a performance that few people can do. Such a performance requires some extreme which will manifest in injuries or illnesses sometime later. Whether the past was good or bad, at some point, it will surely catch up. This also applies to greats like Ronnie Coleman.<\/span><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Although his training was effective, it can be too physically demanding for a typical recreational or novice athlete!<\/span> <em><span style=\"color: #ff6600;\">[8]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\">So you still want to become a bodybuilder like me and have the same training morale like me? As you can see, I&#8217;m an 8-time Mr. Olympia and I can&#8217;t walk. I went through a back surgery that lasted 11 hours.\u201d Coleman says on his Instagram.<\/span> <\/em><span style=\"color: #339966;\">\n<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ronnie had interesting genetics for strength and bodybuilding and his training program reflects his <strong>natural ability<\/strong> to gain muscle mass. His training plan and diet should be just <strong>an inspiration for every gym enthusiast. <\/strong>We are not trying to say that everybody should train like Ronnie.&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Do I have regrets?<\/span> <span title=\"\">Would I change something if I had a chance to put bring back time?<\/span> <span title=\"\">Yes, if I had another chance, I would change one thing.<\/span> <span title=\"\">When doing a 360kg squat, I would do 4 reps instead of two. It&#8217;s the only thing I regret.<\/span> <span title=\"\">These two repetitions haunt me to this day because I know I would have been able to do the four of them.<\/span><\/span>\u201d <span style=\"color: #ff6600;\">[9]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-handler-einbetten wp-block-embed-handler-einbetten wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RONNIE COLEMANS 800 lb SQUAT | THE OFFICIAL FOOTAGE\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LVVdlwf1iyM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>A video where Ronnie squats with a weight of 360 kilograms.<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center\">&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-handler-einbetten wp-block-embed-handler-einbetten wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ronnie Coleman l Rekordman, kter\u00fd 8kr\u00e1t vyhr\u00e1l Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/kXLlx4qFaDE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">We would like to hear your thoughts on Ronnie Coleman&#8217;s training plan and diet in the comments section. If you liked the article, <strong>feel free to share it, please<\/strong>.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ronnie Coleman, an 8-time Mr. Olympia, is referred to as the greatest bodybuilder of all time. Check out his training plan, diet, interview and get inspired.<\/p>\n","protected":false},"author":25,"featured_media":405846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7781],"tags":[7667,6881,7349,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275977","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalities-inspiration","8":"tag-famous-athletes","9":"tag-motivation","10":"tag-nutrition","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ronnie Coleman and his training plan, diet and interview - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ronnie Coleman, an 8-time Mr. Olympia, is referred to as the greatest bodybuilder of all time. 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