Ronnie Coleman

Ronnie Coleman‘s journey began on May 13, 1964, in the city of Monroe, Louisiana. From childhood, he was passionate about sports and by the age of 12, he excelled in football, basketball, and baseball. Adults often tried to dissuade him from weightlifting, but he didn’t even know what a barbell looked like back then.

Table of Contents

Anthropometric data

Height: 180 cm,
Weight: 149 kg (off-season), 138 kg (competition),
Biceps: 61 cm,
Thigh: 87 cm,
Chest: 148 cm,
Waist: 87 cm.

Strength indicators (off-season)
Deadlift – 380 kg.
Bench press – 270 kg.

Biography

Ronnie was born on May 13, 1964, in Monroe, Louisiana, USA. Like most boys, he became interested in sports early on, playing football, basketball, and baseball, typical American youth games. He had great genetics, so even without serious training, he had a strong physique. He often visited a nearby gym, enjoying being a muscular guy. When he went to college, Ronnie stopped going to the gym and focused on American football, playing under the coaching of Eddie Robinson, a well-known and successful coach at the time. He even participated in the Super Bowl in New Orleans with his team.

After graduating with a degree in accounting, Ronnie began searching for a job in that field. He managed to get a job as a manager at Domino’s Pizza, but soon realized that accounting wasn’t his calling. Numbers and accounting made his head spin, so he decided to switch to the police force, driven by a desire to be useful to people and society. He spent some time at the police academy to become a patrol officer. After completing his training, he landed his desired position as a patrol officer in Arlington. He settled down, believing he had found his calling in life, enjoying his new job. Understanding that a police officer needs strength and endurance, Ronnie Coleman returned to the gym to build muscle and make up for lost time.

Often, Ronnie’s appearance alone as a patrol officer helped to calm lawbreakers. He genuinely enjoyed his work as a police officer, so whenever asked why he didn’t quit and devote himself entirely to sports, Ronnie always had the same answer: “I’m doing something very important – I’m helping people!” His beloved profession kept him from getting too fixated on bodybuilding. Thanks to this, he stayed in the sport for quite a long time compared to other famous athletes.

In April 1990, during a routine workout, the gym owner approached him and offered to compete in the “Mr. Texas” competition. If Ronnie won, the owner promised him a free one-year membership at his gym. Ronnie liked the terms and agreed. He won the competition and earned the year-long membership. This success was his first significant breakthrough and set the course for his future.

Best Achievements

Ronnie Coleman‘s career in prestigious sports tournaments began in 1990 with the Nationals, where he took third place in the heavyweight division. His first Pro tournament was the 1992 Chicago Pro, where he placed poorly at 11th. Three years later, he claimed his first victory at the Toronto/Montreal Pro in 1995. Ronnie’s Mr. Olympia journey started unsuccessfully in 1992, failing to break into the top 15. By 1994, he placed 15th, but his ascent was rapid. Within a year, he rose from 9th place in 1997 to 1st place in 1998, solidifying his status as one of the world’s best bodybuilders.

From 1998 to 2005, Ronnie Coleman dominated with 23 first-place finishes in prestigious tournaments. His only loss was at the 2002 Show of Strength Pro, where he placed 2nd to Gunter Schlierkamp. This defeat was purely competitive, as Gunter later placed 4th in the Mr. Olympia the following year. In 2007, Ronnie Coleman competed in his final Mr. Olympia, securing an honorable 4th place.

Ronnie Coleman’s Nutrition

To build such muscle volume and gain weight up to 150 kg in the off-season and nearly 140 kg during competition periods, proper nutrition is essential. Naturally, he had to eat a lot, and consistently:

One meal consists of pancakes, 200 g of oatmeal, and a protein shake.
The second meal includes 450 g of chicken breast and 400 g of rice.
The third meal consists of 200 g of steak and baked potatoes.
The fourth meal is a protein-carbohydrate shake and two chicken sandwiches.
The fifth meal includes chicken breast, juice, Swiss cheese, and bread.
The sixth meal is a protein shake and fruits.

In total, this amounts to approximately 6300-6500 kcal, around 650 g of protein, and up to 900 g of carbohydrates. The list alone doesn’t explain where so many calories come from or how he managed to build muscle. In reality, it’s quite simple: the portions were large enough. What Ronnie consumed in one day would easily suffice for a week for an average person.

Regarding supplements, Ronnie believed they played a small role in the muscle-building process, speeding it up, but cautioned against constant use to avoid harming the athlete’s health. As he saw it, success was a result of hard, persistent daily work, balanced with adequate rest.

Ronnie Coleman’s Training Program

Monday (Back, Biceps, Delts)

Deadlifts: 4 sets of 6-15 reps.
Barbell Rows: 3-4 sets of 10-15 reps.
T-Bar Rows: 3-4 sets of 10-15 reps.
Incline Dumbbell Rows: 3-4 sets of 10-15 reps.
Standing Barbell Curls: 3-4 sets of 10-15 reps.
Seated Dumbbell Curls: 3-4 sets of 10-15 reps.
EZ-Bar Preacher Curls: 3-4 sets of 10-15 reps.
Standing Cable Curls: 3-4 sets of 10-15 reps.
Seated Barbell Press: 3-4 sets of 10-15 reps.
Lateral Raises: 3-4 sets of 10-15 reps.
Front Dumbbell Raises: 3-4 sets of 10-15 reps.

Tuesday (Legs)

Seated Leg Curls: 4 sets of 15-30 reps.
Barbell Squats: 4-5 sets of 10-15 reps.
Leg Press: 3-4 sets of 10-15 reps.
Lying Leg Curls: 3-4 sets of 10-15 reps.
Barbell Lunges: 3-4 sets of 10-15 reps.
Donkey Calf Raises: 4 sets to failure.

Wednesday (Chest, Triceps)

Flat Barbell Bench Press: 4-5 sets of 10-15 reps.
Incline Barbell Bench Press: 3-4 sets of 10-15 reps.
Decline Barbell Bench Press: 3-4 sets of 10-15 reps.
Butterfly Machine Flyes: 3-4 sets of 10-15 reps.
Cable Crossovers: 3-4 sets of 10-15 reps.
Seated Dumbbell Press: 3-4 sets of 10-15 reps.
Hammer Strength Chest Press: 3-4 sets of 10-15 reps.
Reverse Grip Tricep Pushdowns: 3-4 sets of 10-15 reps.

Thursday (Back, Biceps, Delts)

T-Bar Rows: 3-4 sets of 10-15 reps.
Incline Dumbbell Rows: 3-4 sets of 10-15 reps.
Wide-Grip Pull-Ups: 3-4 sets of 10-15 reps.
Lat Pulldowns: 3-4 sets of 10-15 reps.
Dumbbell Bicep Curls: 3-4 sets of 10-15 reps.
Scott Bench Preacher Curls: 3-4 sets of 10-15 reps.
Cable Bicep Curls: 3-4 sets of 10-15 reps.
Concentration Curls: 3-4 sets of 10-15 reps.
Seated Smith Machine Press: 3-4 sets of 10-15 reps.
Lateral Raises (Drop Set): 3-4 sets of 10-15 reps.
Front Dumbbell Raises: 3-4 sets of 10-15 reps.
Incline Dumbbell Lateral Raises: 3-4 sets of 10-15 reps.

Friday (Legs)

Leg Extensions: 3-4 sets of 15-30 reps.
Front Squats: 3-4 sets of 10-15 reps.
Hack Squats: 3-4 sets of 10-15 reps.
Straight Leg Deadlifts: 3-4 sets of 10-15 reps.
Seated Leg Curls: 3-4 sets of 10-15 reps.
Standing Calf Raises: 4 sets to failure.
Seated Calf Raises: 4 sets to failure.

Saturday (Chest, Triceps)

Incline Dumbbell Press: 3-4 sets of 10-15 reps.
Flat Dumbbell Press: 3-4 sets of 10-15 reps.
Decline Dumbbell Press: 3-4 sets of 10-15 reps.
Incline Dumbbell Flyes: 3-4 sets of 10-15 reps.
Close-Grip Bench Press: 3-4 sets of 10-15 reps.
French Press (Tricep Extensions): 3-4 sets of 10-15 reps.
Overhead Tricep Extensions: 3-4 sets of 10-15 reps.

As you can see, Ronnie Coleman trains the same muscle group twice a week, facilitated by his genetics, and he grows very effectively. It’s worth noting that in the first three days (Mon, Tue, Wed), Coleman trains very heavily with much heavier weights compared to the following three days. Thurs, Fri, and Sat are his “light” days with slightly lighter weights and lower intensity.