Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Strongman

Mitchell Hooper Takes on Ronnie Coleman’s Back Workout And Explains How Many Sets To Perform To Maximize Strength

Mitchell Hooper attempted a back workout from one of the greatest bodybuilders in history, but also explained how to optimize strength training volume.
Vedad Tabakovic

Written by Vedad Tabakovic

Updated by Tom Miller, CSCS

Last Updated onNovember 16, 2023

Mitchell Hooper Did Ronnie Coleman Back Workout

Mitchell Hooper Did Ronnie Coleman Back Workout - Image credit @MitchellHopper Youtube

Mitchell Hooper is already one of the most prominent athletes in the Strongman community. So, many would expect that Hooper is spending absurd amounts of time in the gym, pushing himself to the limit. However, according to him, Hooper’s workouts are far from what everyone thinks, since he only performs a couple of heavy sets each week. On the contrary, Hooper believes that regular every-day lifters should perform more working sets than he does.

However, Mitchell Hooper sometimes strays away from his training philosophy, mostly to provide entertainment to his fans. So, shortly after explaining what the optimal number of sets for strength gain is, Hooper shared a new video on his YouTube channel. In that video, he tried out the Back Workout of Ronnie Coleman, an 8x Mr. Olympia who is known for heavy and intense training sessions.

View this post on Instagram

A post shared by Rogue Invitational (@rogueinvitational)

Related: Mitchell Hooper’s Drill for a Pain-Free Back and Strong Core

Mitchell Hooper’s Advice On Optimizing Working Sets

Mitchell Hooper first revealed what his usual week of training looks like, including the exact number of working sets he performs, which might be surprising to many. Apart from the working sets, Mitchell also performs warm-up, cool-down, and accessory movements.

“The fact of the matter is I spend about 12 hours a week in the gym, and a large chunk of this is the logistics of moving plates on and off. When I’m in season, when I’m working hard, when I’m trying to be as strong as I possibly can, I’ll do maybe five working sets of compound lifts. That’s it, and that really takes four or five minutes, and five minutes of rest between. So, we’re talking 35-40 minutes of actual working sets.’’

So, the 2023 World’s Strongest Man, Mitchell Hooper, is advising all average lifters to train more frequently than him. Obviously, he also revealed that a bit higher number of working sets is also preferred.

“Let’s talk about why you should train more. We have to talk about how the body adapts over time and the process of diminishing returns. When you start, anything that you eo is going to get you incredible results.”

To understand why an average person should perform more sets than Mitchell Hooper, he decided to give an in depth explanation. It mostly comes down to the nervous system and the amount of weight that a person can move at submaximal and maximal efforts.

“We are training our nervous system, not our muscular systems… My weight, for say a squat, might put me at 330 kilograms, for you it might be 150 kilograms. This means that it is a dramatic difference between what I am demanding of my body and what you are demanding of yours.

Over time, as the weight continues to go up and up, you are going to start burning up your nervous system. Because I can’t just escape the fact that I am lifting much more weight than my nervous system should be able to handle.”

Mitchell Hooper used the squat as an example, since it is a very complex movement. It is more than just moving the weight up and down, since we also subconsciously have to stabilize the body and the barbell. Of course, all of these signals come from the nervous system.

“When we do a compound lift, we have to coordinate a whole bunch of those movements. If we just break down a squat, it means that we need our hips, our knees, and our ankles to be moving in coordination with each other so that we don’t tip forward, we don’t fall back, and we’re not off balance. Never mind performing the movement efficiently. It’s very complex, very difficult to do something that seems as simple as standing out of a chair with a barbell on your back.’’

So, Mitchell Hooper then addressed the main point of the video, which is the number of sets a normal person should do.

  • 10-15 working sets per week
  • 1-8 repetitions

“You should train the number of days a week that you are able to with your lifestyle and what you can keep consistent. One of the most important things is that when you are in the gym you’re in there putting in a reasonably substantial effort.

However, Mitchell Hooper also revealed that his workouts change drastically when he is in the offseason. During that time, Hooper performs 20-25 working sets and trains six days a week.

Watch the video here:

Related: Mitchell Hooper Compares Himself To Prime Hafthor Bjornsson and Eddie Hall

Mitchell Hooper Takes On Ronnie Coleman’s Back Workout.

The back workout that Mitchell Hooper set his sights on consisted of:

  • 800-pound deadlift for two reps,
  • 515-pound bent-over row for eight reps, and
  • maxed out T-bar rows

View this post on Instagram

A post shared by India Tour 🇮🇳 (@ronniecolemanindiatour)

So, Hooper decided to get as close as possible to the weights that Ronne was doing while performing the same number of reps.

The deadlifts were easy for Mitchell Hooper, since they are a staple in his Strongman training. So, he cruised through the sets and crushed 800 pounds for two reps in no time. During this time, Hooper revealed his peanut tattoo and explained that it was inspired by Ronnie’s “Ain’t Nothing But a Peanut” catchphrase.

Moving on to the bent-over rows, the heaviest weight that Mitchell Hooper could perform while remaining in the 5-rep range was 455 pounds. So, he fell 60 pounds short of what Ronnie did.

Finally, Mitchell Hooper took on the T-bar rows, where Ronnie Coleman managed to fill the barbell sleeve completely. Hooper once again failed to match Ronnie, with his heaviest 8-rep set coming out to 405 pounds.

Watch the video here:

Related: Mitchell Hooper Shares Intense Blood Flow Restriction Workout for Strength

Mitchell Hooper recently came away with a win at the 2023 Rogue Invitational Strongman, which proves that his training has paid off. So, he has a near-perfect year of Strongman behind him now, having also won the 2023 World’s Strongest Man and 2023 Arnold Strongman Classic. Hooper plans to defend these titles next year, but only after his MMA match against Eddie Hall.


This news is written by Vedad Tabakovic, a journalist with three years of experience in covering Strength Sports. He aims to deliver accurate and engaging content.

If you have questions or need clarifications, please leave a comment below, and Vedad will respond promptly.

Published: 16 November, 2023 | 2:32 PM EDT

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: News Strongman
Previous Post

Bodybuilding Legend Jay Cutler: “They Literally Should Have The Mr. Olympia In One Day”

Next Post

UPDATE: Iain Valliere Exposes Imposter Chris Bumstead X Account After Retirement Post: ‘This Isn’t Him’

Vedad Tabakovic

Vedad Tabakovic

Vedad is a lifelong fitness enthusiast, who is especially passionate about all things Strength related. Vedad loves to write about strength sports just as much as he likes to train. Worked hard to gain his knowledge, but is still in a constant chase for improvement.

Related

Hafthor Bjornsson 400kg Deadlift

Hafthor Bjornsson Crushes 400-kg (881.8-lb) Elephant Bar Deadlift in Preparation For His Comeback

Hafthor Bjornsson has left an unerasable mark in Strongman’s history, but, as he recently revealed, he is now ready to...

2024 Sbd Wsm

2024 World’s Strongest Man Returns To Myrtle Beach, South Carolina From May 1-5

The biggest Strongman competition each year is the World’s Strongest Man, as all athletes are vying for the title. Well,...

Kevin Levrone

Kevin Levrone on Rubiel ‘Neckzilla’ Mosquera: ‘He’s a Victor Richards & Ronnie Coleman Combo’

Talks of Rubiel "Neckzilla" Mosquera's potential continue to brew following his splash in the Men's Open division. In a recent...

Jay Cutler Talks Toughest Competitor

Jay Cutler Reveals List of Fiercest Competitors He Faced During Mr. Olympia Reign

To stake his claim as one of the best bodybuilders to ever step on stage, Jay Cutler was tasked with...

Arnold Strongman Classic 2024 Events

2024 Arnold Strongman & Strongwoman Classic Events Revealed

Two of the biggest competitions in the upcoming year will undoubtedly be the 2024 Arnold Strongman & Strongwoman Classic. Both...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Hafthor Bjornsson Crushes 400-kg (881.8-lb) Elephant Bar Deadlift in Preparation For His Comeback

Kali Muscle and Influencer Big Boy Demolish 100 Straight Burpee Challenge

Can You Do Squats and Deadlifts on The Same Day? 

2024 World’s Strongest Man Returns To Myrtle Beach, South Carolina From May 1-5

Mark Wahlberg Pushes Past Injuries With Intense Leg Day Training Session

Inderraj Singh Dhillon (120KG) Smashes 395.5-kg (871.9-lb) Raw Deadlift IPF World Record at 2023 EPF European Championships

Reviews

Best Sissy Squat Machines

The 10 Best Sissy Squat Machines of 2023

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.