Biceps Training

Ronnie Coleman Workout

Arm Training , Working Biceps With Ronnie Colman

Routine Coleman was one of the largest and most successful bodybuilders there ever was. Competing at 300lbs this guy knows a thing or two about biceps training, and how to get bigger arms, one of the body parts that has helped him win Mr. Olympia more than a few times. Get an inside peak at the biceps training by the former Mr. O himself.  See for yourself if this Ronnie Coleman work out routine can build big biceps and grow your guns to 22″ like he had.

Dont forget that to truly have massive arms you have to workout the triceps too.  So this workout routine is only a piece of the puzzle.

Too With, get a good pump, and pack on the muscle Coleman like to do high rep bicep training. He credits his 22″ guns to the high volume he does. He says…

“the high reps boost density and hardness in the biceps”

In many arm workouts for men guys make lots of Mass Building Mistakes, I know I sure have…

I bet one is holding you back from building bigger arms and adding more muscle. Don’t let common bodybuilder mass building mistakes hold you back.

Ronnie Coleman Biceps Training

Ronnie Coleman Workout His Biceps Training Routine

As you will see there is lots of volume. Don’t do this if you are a beginner.

1. One arm cable curls – 4 x 15
2. Bar cable curls – 4 x 15
3. Cable crossover curls – 4 x 15

The cable crossover curls are a great ego exercise.  You can flex and look at yourself in the mirror.  As i mentioned this is not a biceps training routine for the new guy.  Coleman does have recommendations for the rookie.

Ronnie Coleman Routine Biceps Training For the Beginner

1. One arm cable curls – 2 x 15, 2 x 10
2. Bar cable curls – 2 x 15, 2 x 10
3. Cable crossover curls – 2 x 15, 2 x 10

There isn’t much of a change, 30 less reps.  I would suggest you cut it back even more, other wise you risk falling into one of those common bodybuilder mass building mistakes that will make your arms smaller than they are now!

Ronnie Coleman Biceps Bodybuilding Laws

Coleman has very strict workout rules that he follows and suggests you do too.  Here are a list of laws all arm workouts for men have to follow.

1. Every routine starts with one arm cable curls

Coleman does give you a little leeway, these can be done two ways.  You can hit the biceps one at a time and do alternating single arm curls or you can go straight through with one arm than move on to the other.  Alternating will allow for a little more weight.

This biceps exercise is done to put extra stress on the peaks of your biceps.

This is How Ronnie Does It…

• start each rep with arm fully extended and holding the full load of weight
• curl the weight up by by slowly squeeze your bicep, be sure to keep your bidy still
• squeeze the biceps hard at the top and hold for 2 seconds
• slowly return to the starting position

I don’t recommend this all the time but the former Mr O. likes to train to failure. He goes with a weight he can do for 15 reps but if he feels good that day and can do more, he’ll pump out a few more.

2. bar cable curls are next

This is the money exercise.  When you are looking for arm workouts for men and you don’t see a heavy curl, keep looking. Ronnie does this exercise to add massive bulk throughout the entire biceps muscle, and you should too. He prefers this over a barbell curl.

Cable curls are done the same as the other biceps exercise.

• make sure there is constant tension on the biceps
• just like before, SQUEEZE hard at the top of each rep and hold for a second.
• on occasion finished with forced reps

to change it up sub out the rope for the bar

3. Biceps finisher

To end the biceps routine Ronnie does cable crossover curls. These add both bulk and peak, and you get to see yourself flex.

Doing this exercise is like hitting a double biceps pose with weight. Seems like the perfect exercise for a bodybuilder.

This is How Ronnie Does It…

• stand in the middel of the cable pulley machine with a cable in each hand
• hold your arms straight out to your sides, fully extended, and parallel to the ground
• do you best double bicep pose

Ronnie Coleman Biceps Workout Routine Departing Thoughts

Anyone can do this biceps workout.  The exercises are easy to follow and perform.  There is a simple change to make this work for the beginner too.

Go heavy and hard.  But be smart, don’t let your ego take over! Only lift as heavy as good form allows. Be strict, that means no cheating and using a training buddy or adding in some body English. You’re working and building your biceps, so isolate them and don’t let other muscle groups take over the exercise.

The most common biceps training mistake is overtraining. Practically every guy, especially bodybuilders train this beach muscle with too much weigh and too much volume. No need to work your biceps more than twice a week.

Mass Building Mistakes…

I bet one is holding you back…

Click link below to see if you are making one of these mistakes in your training program

–>> 3 Flaws in Your Muscle Building Workout Program