This is in contrast to some powerlifters who are adamant about pushing all the way through the whole range of motion to develop a strong lockout at the top of the lift. Until then, best of training to you. In spite of the fact that he performs a lot of reps when doing his first three sets, they are nowhere near being high intensity sets. I point this out because it is important to understand that just because Ronnie does 20 reps with 135 pounds for his first set, it wouldn’t be wise to imitate him by doing 20 reps with 135 pounds on your first set unless you are as strong as he is. Ronnie is an explosive lifter when doing bench press. One-Arm Dumbbell Preacher Curl (3 sets, 20 reps)On Friday, he hits a quads, hams and calves routine.4. Even on his last set of five reps, which takes about 12 seconds, he does his first three reps in four seconds. Ronnie incorporates fast rep speed into his workout; especially when doing his first three sets. In his prime, he was one of the strongest people to walk the planet. Medium Grip Barbell Incline Bench Press (3 sets, 20 reps)5. Your second set would be done with 125 pounds for 16 reps; your third set would be done with 170 pounds for 12 reps; your fourth set would be done with 220 pounds for 10 reps, and your last set would be done with about 260-270 pounds for five reps.If you are an intermediate with a 200 pound bench press, the equivalent poundages based on percentages for each of the five sets would be 50 pounds, 80 pounds, 115 pounds, 145 pounds, and 180 pounds. The last two reps take eight seconds out of a twelve seconds set. His fast rep speed is apparent when you look at the time it takes him to complete each set:Total lifting time for all five sets combined = 70 secondsWhen you look at the time it takes Ronnie to complete a set, you can see that he does about one rep every second during his first four sets. His daily nutrition program includes 546g protein, 474g carbs, and 150g fat while the calorie intake is 5562 calories.Ronnie Coleman uses the following supplements to help fuel his gains:Ronnie Coleman is one of the best bodybuilders of all time.
The break down of rep speed for each rep of his last set is as follows:rep 1: 2.2 seconds (he always lowers the bar slow on his first rep)Ronnie’s fifth set is the only set where his rep speed slows down at the end of the set. The break down of rep speed for each rep of his last set is as follows: Instead of doing machine exercises, he focuses on using free weights since it helps him improve his range of motion and maximize flexibility.Within this routine, Coleman performs 6 exercises, but for a total of 3 sets and 15 reps.4. This is in contrast to many powerlifters who tend to pause at the bottom of their bench, as well as at the lockout position to refine the form needed for a legal competition lift.The width of Ronnie’s grip is in agreement with the common philosophy that as the bar is lowered to the chest, the hands should be directly over the elbows so that the forearms are vertical and perpendicular to the floor. If the ten best bodybuilders of all time were to line up side by side, I believe that Ronnie Coleman’s immense proportions would cause him to stand out from the rest. Here’s Ronnie Coleman’s chest and biceps routine: 1. This analysis includes workout variables such as how many sets, how many reps, and his total workload for each set and all sets combined. Don’t be afraid to start out with very light weights when working up to a very heavy weight as this is what Ronnie does. Even on his last set of five reps, which takes about 12 seconds, he does his first three reps in four seconds. Coleman included a lot of staple foods in his diet.In addition to chicken, lean beef, eggs, potatoes, beans, rice, and vegetables, he takes frequent servings protein powders and other supplements. Medium Grip Barbell Bench Press (3 sets, 20 reps)2.
He did 16 reps for his second set, but he probably could have done close to 50 reps. For his third set, he did 12 reps with 315, but he probably could have done around 18 to 20 reps, and I wouldn’t be surprised if these are conservative estimates.


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