With eight Mr. Olympia titles to his name, his dominance in the sport remains unmatched. In this article, we explore Coleman’s intense back workout, his nutrition routine (including his famous breakfast), his first Mr. Olympia appearance, and his final Olympia competition. We’ll also examine what a hypothetical competition between Ronnie Coleman and current bodybuilding star Big Ramy might look like.
Ronnie Coleman’s Legendary Back Workout
Ronnie Coleman’s back is often regarded as one of the most impressive in bodybuilding history. His incredible width, thickness, and detail set the standard for future generations. Coleman’s back workout was brutal, focusing on heavy compound movements and high-volume training to build a truly remarkable physique.
Here’s a glimpse at the key exercises that Ronnie Coleman included in his back workout:
Deadlifts – 4 sets of 8-12 reps
Known for his unbelievable strength, Ronnie Coleman routinely deadlifted over 800 lbs. Deadlifts were the foundation of his back workout, targeting the entire posterior chain, including the lower back, glutes, and hamstrings.Barbell Rows – 4 sets of 10-12 reps
Barbell rows were one of Ronnie’s go-to movements to add thickness to his upper back. By using heavy weight and full range of motion, he was able to hit his lats and traps hard.T-Bar Rows – 4 sets of 10-12 reps
Another favorite exercise for Coleman, T-bar rows helped build density in the mid-back. Ronnie would load up plates and row with impeccable form, targeting the rhomboids and lats.Lat Pulldowns – 4 sets of 12-15 reps
Ronnie focused on wide grip lat pulldowns to build his impressive lat width. This exercise helped him develop that famous V-taper that contributed to his dominating stage presence.Seated Cable Rows – 4 sets of 12-15 reps
Seated cable rows allowed Coleman to focus on isolating his lats and traps while maintaining tension throughout the movement. This exercise was key in creating detail and thickness in his back.Dumbbell Pullovers – 4 sets of 10-12 reps
To stretch and engage his lats fully, Ronnie incorporated dumbbell pullovers into his back routine. This exercise also helped expand his rib cage and improve his overall chest and back connectivity.
Did Ronnie Coleman Eat Breakfast?
Yes, Ronnie Coleman was well-known for his disciplined nutrition regimen, and breakfast was a critical part of his routine. As a professional bodybuilder, Ronnie understood the importance of starting the day with a nutritious meal that would fuel his intense workouts and promote muscle growth.
A typical Ronnie Coleman breakfast during his competitive days might include:
- Egg Whites – A staple in any bodybuilder's diet, egg whites are packed with protein and low in fat. Ronnie would eat several egg whites to start his day.
- Oatmeal – For a slow-releasing source of carbohydrates, Ronnie included oatmeal in his breakfast. This helped provide energy throughout the day.
- Chicken Breast or Steak – Yes, Ronnie would even include a lean protein source like chicken breast or steak in his breakfast to hit his daily protein goals.
- Grits or Rice – Another source of carbs to help fuel his training, Ronnie would sometimes switch between grits and rice depending on his preferences.
Ronnie Coleman’s First Mr. Olympia
Ronnie Coleman made his Mr. Olympia debut in 1992, but it wasn’t until 1998 that he claimed his first Mr. Olympia title. His early years in the competition saw him as an underdog, and many did not predict his eventual rise to the top. In the 1998 Mr. Olympia, Coleman shocked the bodybuilding world by defeating the reigning champion, Flex Wheeler, and taking home the coveted Sandow Trophy.
Ronnie’s victory in 1998 marked the beginning of his incredible reign at Mr. Olympia, as he would go on to win the competition eight times in a row, from 1998 to 2005, tying the record held by Lee Haney.
Ronnie Coleman’s Olympia Wins
Ronnie Coleman’s eight Mr. Olympia titles are a testament to his dominance in the sport. Each year, he brought a combination of mass, conditioning, and symmetry that left his competitors in awe. His most notable wins include:
- 1998 Mr. Olympia – Coleman’s breakthrough win, defeating Flex Wheeler and starting his reign as the undisputed king of bodybuilding.
- 1999 Mr. Olympia – Ronnie solidified his status with a more refined physique, outclassing Wheeler again.
- 2003 Mr. Olympia – This is often considered one of Ronnie’s most impressive victories, where he came in at a staggering 287 pounds with unprecedented muscle mass and conditioning.
- 2005 Mr. Olympia – His final win, marking his eighth title and tying the all-time record set by Lee Haney.
Ronnie Coleman’s Last Mr. Olympia (2007)
Ronnie Coleman’s final appearance at the Mr. Olympia came in 2007. After years of dominating the sport, injuries began to take their toll on his body. Despite his best efforts, Ronnie placed fourth in the 2007 competition, marking the end of his Olympia career. Jay Cutler took the title that year, and while Ronnie didn’t finish on top, his legacy as one of the greatest bodybuilders of all time was already cemented.
Ronnie Coleman vs. Big Ramy: A Hypothetical Showdown
In recent years, Big Ramy (Mamdouh Elssbiay) has taken the bodybuilding world by storm, winning the Mr. Olympia title in 2020 and 2021. Fans often wonder what a showdown between Ronnie Coleman and Big Ramy would look like if both athletes were in their prime.
Size and Mass
- Ronnie Coleman was known for his unparalleled size and muscle density, especially in his 2003 form, where he weighed in at 287 lbs of shredded muscle.
- Big Ramy, on the other hand, also brings immense size to the stage, typically weighing over 300 lbs during competition. His massive quads and broad shoulders are some of the best in the sport today.
Conditioning
- Ronnie’s conditioning was legendary, particularly in his prime years from 1998 to 2003. His combination of mass and razor-sharp conditioning set him apart from the competition.
- Big Ramy has struggled with conditioning in the past, but in 2020 and 2021, he nailed his conditioning, which helped him win the Olympia.
Symmetry and Aesthetics
- Ronnie had the perfect blend of mass, symmetry, and aesthetics, with his small waist and wide back creating the ideal V-taper.
- Big Ramy, while massive, sometimes lacks the same level of aesthetic flow that Ronnie had, though his size more than makes up for it.
Final Verdict
In a hypothetical showdown, it’s difficult to say who would come out on top. Ronnie’s combination of size, conditioning, and aesthetics in his prime is hard to beat, but Big Ramy’s sheer mass and improvements in conditioning make him a formidable competitor. Ultimately, it would depend on the judging criteria and how each athlete presented themselves on stage.
Conclusion
Ronnie Coleman’s legacy in bodybuilding is one that will never be forgotten. From his insane back workouts and disciplined diet to his string of Mr. Olympia victories, he remains one of the greatest bodybuilders of all time. His journey from his first Olympia appearance to his final one is a testament to his work ethic and determination. While we’ll never see him go head-to-head with modern champions like Big Ramy, the bodybuilding world will always speculate on how such a battle might unfold.
