Ronnie Coleman is one of the greatest bodybuilders of all time. He has won an incredible eight consecutive Mr. Olympia titles and is a true bodybuilding legend.
If there was one muscle group in Coleman that stood out, it was his back. He had a V-shaped back with broad external lats and thick muscles lining the cuts of his body. His upper back stole the show wherever he went, and Coleman’s back workout has become very popular.
Of course, if you’re focused on building a back like Coleman’s, you have to be prepared for blood, sweat, and tears. Just as Rome wasn’t built in a day, neither was Coleman’s back.
Ronnie Coleman’s back workout
If you want to do Ronnie Coleman’s back workout, you have to be willing to lift heavy weights. Although he used lighter weights for definition and range of motion, Coleman didn’t skimp on the heavy weights.
Ronnie Coleman’s back workout included the following:
- a back thickness training u
- a back width workout.
Ronnie Coleman’s back workout for fat people
Let’s start with Coleman bypassing the routine to focus on getting his lat muscles bigger. Here’s a look at the exercises he followed:
Conventional Deadlift: 3 to 5 sets of 4-13 reps
Bent Over Barbell Rows: 3 to 5 sets of 8-20 reps
T-bar Row: 3 to 5 sets of 8-20 reps
One-arm dumbbell rows: 3 to 5 sets of 10-20 reps
Coleman has said that the exercises listed above were good for emphasizing the 3-D appearance of his back. As a result, he didn’t skip these exercises, although some bodybuilders believe that these exercises can have a negative effect on recovery.
Ronnie Coleman’s back workout for width
This part of the back workout isn’t as intense as the above, but Coleman still had to lift considerably heavy weight.
Lat pulldowns: 3 to 5 sets of 8-20 reps
Behind the Neck Pulldown: 3 to 5 sets of 8-20 reps
Seated Cable Rows: 3 to 5 sets of 8-20 reps
Lying dumbbell pullovers: 3 to 5 sets of 10-15 reps
To increase width, Coleman often focused on exercises that allowed him to stretch his muscles at the top of the movement. He would do multiple sets of extension exercises to keep his muscles firing and flaring up.
The two back workouts allowed Coleman to become the man with the monster back. He also trained his back at least twice a week. He followed a few tips while training to maximize muscle growth.
Training tips from Ronnie Coleman
Coleman’s core belief was to structure his training with the right strategy. This prompted him to adopt three very important strategies to grow his back:
Every exercise he chose for his training was performed with intensity. His intensity was unmatched, especially during his upper back days. He would train muscles, big and small, to failure. In turn, the muscle fibers were forced to become thicker and stronger.
2) Progressive overload
This is another strategy widely recommended in the fitness industry. The progressive overload allows the muscles to constantly withstand additional resistance to allow the fibers to continue growing.
The only way to ensure you get stronger is with progressive overload. It doesn’t always mean you lift heavier. You can also add extra reps and sets to your workout.
3) Feel the stretch
Muscles are exercised as you feel the stretch in each muscle. If you don’t feel the stretch, the load on the muscles is incomplete. Additionally, a full stretch means you’re using the right range of motion.
If you aspire to be the next Ronnie Coleman, it won’t be easy. As Coleman strove to become who he is today, the legendary bodybuilder embarked on a journey few dared.
Coleman’s back workout might not be for everyone, but it’s a routine that can help you add quality mass to your back if you follow it.