Ronnie Coleman remains a bodybuilder and bodybuilding role model in the year 2022. This eight-time Mr. Olympia winner is one of the most gigantic athletes in the world, even bigger than Arnold Schwarzenegger. “I trained harder and harder,” Ronnie Coleman says when asked what his secret is. Ronnie Coleman trainer Chad Nicholls also contribute to his success

With his 1.80m and 136 kilos, he is a fan of training with heavy loads and few repetitions, while favoring free weights, which allow a better range of motion and more flexibility. We will therefore discover Ronnie Coleman’s sports routine in 2022, as well as the 5 best tips he himself has given for bodybuilders who want to take their training sessions to the next level!

Lessons from Ronnie Coleman in 2022

To start, do you know the three credos ofRonnie Coleman in 2022? It is based onthree training principles: using as much weight as possible, maintaining flawless form, and working with a full range of motion.

In many ways,Coleman’s workoutsare simple yet effective: he targets every part of the body twice a week and trains twice a day. For all these reasons, he is particularly fond ofexercising with free weights.

For example, tobuild his pecs, he only used the movement of thechest pressfrom all angles: flat, incline, and decline positions with a barbell in one workout and dumbbells in the next.

What set him apart from othercompetitive bodybuilderswere the records he set: 265 kg for the front squat, 90 kg for the one-arm incline press with dumbbell, 340 kg for the deadlift, etc More than a sportsman, it’s a machine that continues to inspire more than one.

top 5 bodybuilding tips from Ronnie Coleman in 2022

Be slim and stay strong

Contrary to popular belief, adrop in body fatis not incompatible with abig gain in muscle volume. Many athletes believe that strength is lost in proportion toweight lossand that higher reps burn more calories.

Think likeRonnie Coleman in 2022, and think the exact opposite: by reducing your body fat, you increase your body’smuscle-to-fat ratio. Since you then have more muscle relative to your total weight, you will havemore endurance, intensity, and strengthin comparison.

And if you keep training with yourheaviest weights, you’ll burn more calories than if you were using lighter weights and higher reps. Also, don’t neglect your diet on the pretext ofgaining lean musclemass, and don’t cutmuscle-building nutrientsfrom your diet.

Instead, maintain or increase yourprotein intakeand find the level of calories that gives you enoughenergyto performintense strength trainingwhile allowing you to gradually burn excess body fat without wastingmuscle.

Don’t forget the rear deltoids

Whena muscle groupis lagging, it means that it is not trained enough or not properly. This is often the case with therear deltoids. No muscle group is as resistant to isolation or as limited in range of motion.

It is difficult to work with enough weight, which prevents these muscles fromgrowing at an even rate. However, that’s no excuse not todevelop your deltoids!Here is Ronnie Coleman’sadvice for 2022:

• Mentally separate your posterior deltoids from other muscle groups, as if they were the only muscle you have in your entire body, unrelated to the traps, medial deltoids, or any other muscle group.
• Perform a mental rep: imagine how your rear deltoids will contract to shift the weight. Since they can’t be pulled by your shoulder blades, you find they have to rotate clockwise, or else inward, around their vertical axes. For the extension, the movement is reversed.
• Focus your energy 100%: send all your energy to your rear deltoids only, so that at no time are you pulling back with your shoulder blades or lifting your traps.

Bet on exercises with dumbbells for the triceps

In everytriceps workout,Ronnie Coleman in 2022 always includes between 1 and 4 exercises with dumbbells. Indeed, they offer the unique advantage of isolating thethree individual heads of the tricepsto a degree unmatched by a straight bar or cables.

Using a straight bar is better for overall grounding, and cables maximize work in isolation, but dumbbells combine theversatility of free weightsto take advantage of bothisolationand thenatural forces of gravity.

Typically, Ronnie Coleman will perform two exercises with his elbows above his head (seated French curls, back extensions, etc.) with two forward or downward exercises (dips, push-ups, lying French curls, etc.).

Thesequence of movementsis always random; sometimes it starts with a difficult exercise in isolation, such as one-arm curls, and ends with strength movements. Sometimes it will be the exact opposite.

Use the winning formula

Time is an important factor; it is present not only in therepetitions but also in thetraining intervals. But sticking to a specific time frame in your session should never be a priority in your mind.

The duration ofrest periods, sets, exercises, or workouts is always associated with intensity. However, these two factors areinversely related.

The harder you train, the faster you tire the muscles, and the shorter your workout should be. Conversely, the less intensely you train, the longer it takes to tire the muscles.

ForRonnie Coleman in 2022, there is another variable in the equation: the correctexecution of the exercise movementto reach the targeted muscle. Certain body parts, such as the biceps, triceps, and shoulders, can get tired quickly with very few sets.

On the other hand, the back, chest, and quadriceps are larger and more complex; they tire less quickly. However, don’t use this as an excuse to replace aweight training sessionwith an easier version!

Go beyond your limits to reachmuscle fatiguefaster, and make sure the target muscle is the one that reaches fatigue first, rather than auxiliary muscles.

But the most important thing will always be tofocus on the muscle. Time and intensity are the factors that balance the equation, but the whole equation is meaningless withoutfocus.

Feed your muscles

Ronnie Coleman, in 2022,is well aware that everyone is talking about thesephysical performances, in particular hisdeadlift recordof 418 kg. He’s also got his feet on the ground, and he knows those are just temporary numbers.

The loads he lifts increase as hismuscle mass increases, not the other way around. Heavy loads, perfect movement, and optimal thrust create the perfect equation for progress: one is not more important than the other.

It usually takes Ronnie Coleman 12 reps topump his muscle to the max with bloodwhile leaving him eager to repeat the move with two or three more sets. It’s the feeling you have to look for.

Thebodybuilderreadily admits it: the weights he manages to lift depend on thequality of the blood supplyin his muscles. Therefore, neither the load lifted nor the number of repetitions should be sacrificed. You have totest your limitsto find the ideal combination for each exercise.

For example, for the first set, use as much weight as possible for 12 reps, focusing on drawingblood to the muscle. For the next set, add more weight and see if thehigher weight/fewer reps strategygives you even better irrigation.

As long as it improves, keep going. The more you maximize your blood flow, thestronger andbigger your muscles will become.

Ronnie Coleman in 2022: In summary

Ronnie Coleman in 2022is always a headliner when it comes tobodybuilding. At over 50 years old, thistop athletehas made an impression with hisimpressive musculatureand his numerousrecords in competition.

The bodybuilding principles he follows are simple, but he applies them withextreme precision. Thus, all his energy is directed to the right place, and he knows how to optimize his workouts to achieve thebest gains in strength, power, and muscle mass. Among the advice shared by Ronnie Coleman in 2022, we find:

• associate fat loss with muscle gain;
• strengthen the rear deltoids;
• bet on free weights to strengthen the triceps;
• use its winning formula;
• stimulate blood circulation to the muscles as much as possible.