In his prime, Ronnie Coleman was one of the most massive bodybuilders on the stage. Now his trainer, Big J breaks down the workout that he used to get Ron’s back so huge.
Coleman is, without debate, one of the greatest bodybuilders of all time. He holds more IFBB wins than anyone, and among those being eight Mr. Olympia titles. For nearly two decades, he has been running through competition, making himself the biggest nightmare among his fellow competitors.
A big part of what made Coleman so successful came down to his sheer size, he was a true mass monster. In particular, his back has been the stuff of legends, bigger than anyone else. For years, fans have been wanting to know the secrets to his amazing results. Now you get to find out, as his trainer Big J recently hit the gym with Mark Bell to break down the exercises he had Ronnie do for many years.
According to Big J, this is the back workout Ronnie Coleman did for 20 years:
Note: Each exercise was done for 4 sets, of 20 reps, starting light for the first two reps, then increasing weight, to a heavy last set.
- Lateral Pulldowns
- Cable Rows
- Behind-the-neck Pulldowns*
- Single Arm Hammer Strength Rows
- Dumbbell Pullovers
- Alternating Dumbbell Curls
*For every exercise, the last set is heavy. However for the behind-the-neck pulldowns, you use much less weight on each set.
The whole video breaks down the workout in better detail, but this is apparently the workout Coleman used to use to increase his back size. Big J does an excellent job explaining the subtleties of how to make these lifts work even better, and get the right type of pump. You can check out the full video below:
Will you try this back workout that apparently brought Ronnie Coleman such success?