Ronnie Coleman's Biceps

[Ox 51]

RONNIE TALKS BICEPS

8-time Mr. O Ronnie Coleman talks about his guns

August27, 2010
FLEXONLINE.COM

As we countdown to the 45th anniversary of the Mr. Olympia on September 24-25, let’s check in with the man who entered a record 15 O’s and won a record-tying eight. This year will mark the third anniversary of his last O appearance and the fifth anniversary of his last O win, and yet his lengthy reign casts a long shadow. For a whole generation of bodybuilding fans, Ronnie Coleman was the king. Two of the reasons why were his right and left biceps. Ronnie tells us what makes his biceps training unique and shares a typical routine he was doing when he was scooping up the Sandow every autumn.

RONNIE TALKS BI’S

* “I trained biceps twice per week, and the two routines were different but always focused on three basic exercises for three sets each.”

* “The routine here is one example, the next workout I would pick three different exercises, like barbell curls, hammer curls and concentration curls.”

* “The heavier you lift, the bigger you get. I try to lift as heavy as I can but always get at least 10 reps.”

* “Twenty-one curls are a favorite. They’re demanding, so I like to do them first. It gives me a great pump right from the start.”

<TABLE class=exercise><THEAD><TR><TD colSpan=3>RONNIE COLEMAN’S BICEPS ROUTINE


</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>EZ-bar 21-curls</TD><TD>3 </TD><TD>21 </TD></TR><TR class=odd><TD>Standing dumbbell curls </TD><TD>3 </TD><TD>10 </TD></TR><TR class=even><TD>Dumbbell preacher curls </TD><TD>3 </TD><TD>10 </TD></TR></TBODY></TABLE>

 

[Ox 51]

Wow, here is another top pro doing only 9 sets on biceps. This is still surprising to me.

 

[theBIGness]

Wow, here is another top pro doing only 9 sets on biceps. This is still surprising to me.

i dont know if these guys are always so honest about their routines.

 

[The Dude]

i dont know if these guys are always so honest about their routines.

I've read and been told be a few friends that it's just the writers of the articles putting together routines with zero input from the bodybuilder they are claiming to be writing about.

 

[Zeus]

I've been doing only 9 sets for bi's and 9 sets for tri's (I superset arms) for 3 months now. I gotta say, I have gotten the best growth from this than I ever did doing shit loads of sets. Prob added a good inch to inch and a half doing it this way.

 

[big in vegas]

I've been doing only 9 sets for bi's and 9 sets for tri's (I superset arms) for 3 months now. I gotta say, I have gotten the best growth from this than I ever did doing shit loads of sets. Prob added a good inch to inch and a half doing it this way.

I used to train like that, but then I got away from doing a specific day for arms as my arms have always been decent for my size and wanted to focus on other parts, but last week I just started doing arms on a separate day with supersets for bis and tris so I'll see how it works now.