Ronnie Coleman's Training Was ON POINT, mostly... (Full Breakdown)
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- Опубліковано 9 лип 2024
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Timestamps:
00:00 Geoff Says Hello
00:30 Genetics
01:07 Steroids
01:48 His Training Plan
05:37 Boostcamp yeaa
06:30 Progressive Overload
08:45 Range of motion
10:55 Tempo
12:00 Quotes
13:40 Critiques?
14:30 Inspiration and Legacy
16:30 Grab My Books For More Training Info
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-pag...
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-pag...
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-pag...
Can check the site for full Tables Of Contents of each book. Appreciate the support!
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So, yea...I think Ronnie was great in large part because of his training, whereas with a lot of enhanced lifters it very well might be in spite of it. A lot to be learned here!
Anyway, for more about the finer points of getting jacked AF, check out my books, they'll be handy:
Book 1: SWEAT (beginners/intermediates)
www.verityfit.com/product-page/sweat
Book 2: Ring Training For Hypertrophy (ring enthusiasts)
www.verityfit.com/product-page/ring-training-for-hypertrophy
Book 3: Resurrecting Your Gains (intermediates/advanced lifters)
www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula
Can check the site for full Tables Of Contents of each book. Appreciate the support!
im pretty sure I could beat up Ronnie Coleman...I bet his muscles aint even real...I bet they are filled with air like Spongebob wearing that muscle suit..
I could just POP his muscles and b3at him up easily
I’d love a video exploring when the trade off between ‘perfect’ form and stimulus becomes an issue. For example you’ve mentioned previously that at some point lifters will use less ROM or order to lift heavier weight because they need the stimulus. I’d be really curious on a video diving into that in detail and I’m sure others would too! Keep up the good work. Probably my favourite fitness channel on UA-cam!
Roiding Pillman USES STEROIDS!
Stay natural buddy!
Hi, I tried to buy SWEAT but the checkout system is not working for me, sent you an email.
semi-related, what happened to "IMPORTANT NOTE 3:"?
Thanks!
Roiding Pillman USES STEROIDS!
Stay natural buddy!
4:02 Correction here big dawg, according to historical records it wasn't just 800lb it was actually '800 solid ass pounds'.
Ah true, thanks, can't believe I missed that!
"800 pounds. 800 solid ahh 800 pounds"
Haha yeah, indeed!
Light weight - Ronnie Coleman probably
roids
Ronnie who? What's his tiktok?
Ronnie sulek
😂
Ronnie Isratael Sulek
@@C0d0psBruhh i laughed so hard 😂
God help us
13:24 "HOOOOO" - Truly an anabolic quote
YEA BUDDY
LIGHTWEIGHT
HOOOO
@@Hebra1 BABY
@@danielkantor5693Ain’t nothin’ to it but to do it.
What I love about all the Ronnie videos is how happy and excited he is about every single part of the process. Eating the gross food, throwing hundreds of pounds around like a mutant, reminiscing about his career in interviews- he just loved every part of it. And he was completely and utterly committed to everything he did, no complaining, no second guessing, just completely engrossed in the process of becoming a ginormous creature. Huge opportunity to learn from that, and it’s a shame a lot of people get so hung up on “muh stretch” or whatever. Yeah, we generally do things a little different 20+ years in the future, but acting like there’s nothing you can glean from Ronnie is crazy
Id say the problem is that we are doing things differently now 20+ years in the future.
They knew what they were doing back then, and didnt need some nerd telling them its ok to bench because he said so.
Dont even get me started on this hyper range of motion bollocks
@@Ojthemighty100000% right bro
AIN’T NOTHIN BUT A PEANNUT
🥜
@@C0d0ps 🥜
Nothin but a penus baby woooo!
*peeenus
Your quora posts on athleanx saved me from being a noobie lifter. I truly appreciate all the work you did on exposing him.
What’s the deal here? I’m new to this channel. Not seen an AthleanX video for 10 years.
@@eastender_athleanx is known here for misinformation and bad takes on body fat, essentially keeping newbies as newbies through bad info
@@eastender_he touts himself as a strength coach, when he doesn't know much about strength.
faked his 600lb deadlift in a deadlift demonstration video.
told everyone to blow air out the stomach when doing squats.
calls the 6 to 9% body fat the athlean range, and says 10 to 12 is pudgy.
attempted a real 600lb deadlift after getting called out and the form is disgusting, ie he used way more weight than he should have, something a strength coach would not have.
really, in all, I'd say watch Alec enkiri and curlean-x for their takedown of him.
@@kamo7293 Alright. Thanks for the info 👍
This is simply the best lifting channel on internet. It's the perfect balance of high quality information and entertainment. I actually feel a little bit guilty of having these gems for free. Thank you so much Geoff
Glad you're enjoying the videos!
Its a GVS video. Good day fellass
Did we really have a literature class on Ronnie Coleman
HOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
Yeah buddy
His Bent over rows are a piece of art
Magnificent technique and power
The year he competed bald was the year he hoped on sauce.(Also the gyno) Until then he was natty. Crazy Genetics,the best work ethic,hyper responders to roids.. king Coleman had it all......
Ronnie still has an amazing physique,still shredded,still motivating millions....
The GOAT for a reason.
People who pinpoint his injuries "well lift those weights and try to stay alive".
Everything has a trade off
Yep I'm inclined to agree, up till ~29 natty, then hopped on, and hair fell off :)
@@GVS 😆🤣🤣🤣
A bit off topic. Lee Haney won 8 Olympias as well, and he did it the smart way. His motto was, "Train to stimulate, not to annihilate." Today he's 64 years old, still healthy and working out.
@@MrClassicmetal Lee Haney was a different time period. Basically classic physique.
@@samueltaylor9935 Jay Cutler had a long and illustrious bodybuilding career, crowned with four Mr. Olympia titles.
Part of this longevity is undoubtedly due to his lack of serious injuries, which, in part, can be attributed to his high volume & moderate-intensity approach to training.
Cutler is over 50 years old, and still training for the heck of it.
@@MrClassicmetalthing is Ronnie would smoke Lee Haney on stage
When I was a newbie I watched GVS then moved on to Dr Mike and others. Now that the years have passed I watch GVS.
dr mike is way too dogmatic
youre still a beginner. this channel is not that old
@@98danielray there's a thing called humor and hyperbole, but sorry if I made you feel insecure.
Also 5+ years is not a beginner, not very smart guy
Who is dr mike.
i am a fan of israetel , but i 100% agree with you, RP crew really exaggerating the stretch
Especially for natties, most that I follow when asked about it say "nobody I know stresses over that stuff."
RP is going downhill. It feels like they're pushing things that really don't matter just to be different and grow their channel
@@wigletron2846remember years ago when it was simply not-flashy-or-clickbait basics lectures with Mike? Pepperidge Farms remembers
The smugness of the "science-based" guys is annoying.
I cant stomach dr mike. He always looks like he farted and is waiting for someone to smell it.
Damn I was wiping my phone screen thinking it was dirty with that spot in the back. 🤦♂️😄
Also, Ronnie not only trained through pain, but rarely consulted with doctors, and kept going to a chiropractor when he felt something was wrong. By the time he started consulting professionals, his spine was entirely ruined, and he needed serious surgery.
It was never an issue with his training and training mentality, but an issue with how he treated his injuries, especially relying on chiropractors till it was too late.
Relying on Chryopractors and then training wasn’t bad. You do realize if you need external help for your injuries it’s the workout that needs changes ?
@@Propraj U are dumb
@@Propraj it really wasn't bad, thanks to the chiropractors he is doing alright these days!
Very interesting take on the squat depth thanks
Great video!
There’s a video of his mother on stage with him she’s got incredible arm development even though she’d allegedly never worked out in her life.
Yeah team3dalpha mentioned in a video how males get the X chromosome from their mothers so if your mum had really great bodybuilding genetics don’t be surprised if her sons will as well.
Do all of the genes related to building muscle and skeletal structure all map to only the X chromosome? Highly unlikely
@@mcfarvo I didn’t say that
GVS videos are always great to listen to while training. 💪😎👍
same man, I don't even listen to music anymore
Awesome video. Thanks 🙏
12:38, wow thanks man. Your interpretation on that quote really puts things in perspective.
First Reddit Q&As and now training breakdowns? You're a real influencer, Harry.
Please please more like this, this is a really good video
Ronney coleman really put his heart on the gym, he enjoy the good and the bad parts of it, is something we all should do too!
Seeing Ronnie barbell row 315 like it’s 135 is mind blowing
“The deep stretch is overrated” THANK YOU
I had a reply from someone saying studies showed the lengthened offers a 53% increase after I said it was overhyped.
I asked if it was on the aggregate or one study but I've not had a reply yet.
I really think it is overhyped though I'm not saying not to do it or it doesn't have benefits but what's the cost? What's the cost in recovery? I don't have the answer.
I don’t know. I’ve made a fuck ton more progress since focussing more on the deep stretch. I guess it might still be overrated. I think it’s just talked a lot about currently because it’s new, I don’t think anyone’s saying it’s more important than other factors (other than maybe Dr Wolf 🤷🏼♂️)
@@tomdesborough9031 that’s who I had in mind and in his debate with NH even he said that lengthened partials would only be, like, a 5-10% difference in your training.
@@tomdesborough9031 absolutely not saying it doesn't offer benefits but the way people talk about it you'd think it was double or triple the gains.
It's not the deep stretch, it's training at long muscle lengths, and probably also using exercises that are hardest at longer muscle lengths.
There was a recent study of incline curls vs preacher curls. Even though you're more stretched on an incline curl, the preacher curl gave better results. They speculated that it was because the resistance curve is more lengthened biased on preacher curls.
You can use all the bro science you want, the evidence is becoming very clear at this point. Training with tension at long muscle lengths is the most important factor for growth. There hasn't been any study with negative results, so all you doing mid range partials and feeling the squeeze could probably get better results if you just listened to actual experts instead of your echo chamber.
Beautiful...back when lifting was simple
And super genetics and drugs
I was just thinking "man I hope GVS posts another video soon"
Hey Geoffrey, great video. I just want to ask if you could ever make a video on how write a program for a client or for somebody other than yourself. I feel as though I have amassed a large amount of training knowledge and experience but lack the skills needed to create a program for somebody else. Thanks and stay well 💪
Just listening to GVS talk about Ronnie is enough to make me want go lift them heavy ass weights. The man is a gym motivation avatar.
Think about how much bigger Ronnie woulda been if he did Starting Strength.
Also, hearing you quote Ronnie was hilarious.
We're all gonna make it brahs
💪
I doubt it
Except for the guy who said that.
If by "make it," you mean that with proper training, diet, rest, etc., we all can make significant improvements in our body composition and fitness for whatever tasks/sports we train seriously for the long-term, then yes, we all probably can make it
It's a Zyzz thing
Strongly doubt it. Most of us will never be rich or have a mind blowing physique
13:30 "Next quote ... WOOOOOOOOOOOOOOH" 😂😂😂
The pulsing reps actually feel great on my joints and I been doing them lately
never understood the hate on Ronnie's training. Maybe it's not technique-cyborg level, but it's the majority of the range of motion with some control and close to or to failure. Those squats would be some of the deepest in the majority of gyms I've been to.
Additionally, the dude is awesome. He's confident enough to know he's the GOAT without being arrogant; he's not out here telling people "I know more than everyone else and everyone should do what I did" because he acknowledges that he has crazy genetics.
Well he's in a wheelchair now
his training is great. but both the kind of people who criticize him and defend him cant tell the difference between his training and say Branch Warren's (which is pretty awful). they think a little explosive pull to take things out of inertia is somehow the same as having no control.
@@slee2695so what? This is about building muscle, not whos walking around in their 60s
@@theiceman7590 lmao..those full ROM guys and more out of less weight guts will still be able to lift in their 60s
@@slee2695 not a given that they will. Plus didnt Ronnies back injury come from football?
Ronnie was ahead of his time with that quote everyone wants to be a BB but no one wants to lift heavy. Applies so much today when everyone is trying to find reasons to lift as light as possible
His joint and tendons are also completely pulverized. There's a good reason not to regularly move max weights.
He's in a wheelchair now..but ok....with his genes and drugs he could have gotten huge lifting any method
He was also taking steroids to lift unnaturally heavy amounts. Ligaments don't adjust at the rate muscles do on steroids. Natties lifting heavy are gonna be fine
@@fincy645 yes but it isnt the best way to grow muscle
Yes let’s all continue to critique the 8x Mr Olympia 🙄 and no the only thing that really was wrong with him was his back, which he should have never done those surgeries. That’s why he can’t walk due to a fked up surgery
Great video. At least one more Olympia easy if your ebooks had been around.
Would love your take on the new RP video about Training Hard Enough.
Hell yeah
I wonder how many scientific studies he read to ensure he was training optimally?
Probably did Jeff Nipples iliac fibre vegan pulldown to get his phisique
@@logomarkz no no no. He did Jeff Nipple's one arm bussy rows to grow his lats.
based
Do more updated workout videos. Like ultimate back workout etc
9:25 Mike Israetel in shambles
Yes! So good 😂
Bro literally had a demon back in the 26 footage
Compare biscuit Oliva with yujiro. Now, compare Sergio Oliva with 2003 Coleman. We know who the baddest man is
Greg’s video on Quinton Eriya was my first experience seeing the impact of elite genetics and why wondering if someone is natural or not is somewhat of a waste of time
11:40 this point is SOOO good GVS! The RP cult don’t realize that by “exaggerating the stretch” by lowering the weight super slowly with light weights, the muscle is actually getting less of a stretch lmao
16 minutes of GVS going over the good parts of Ronnie’s training style :)
Really appreciate your videos, you make me want to go to the gym. These 'science based' youtubers really do suck the fun out of it!
yesssirrrr
The GOAT!
Justin Harris was spot on on Ronnie training
Yep. Crazy how other people are assuming that they know how Ronnie could have been bigger. Intellectual hubris on an astonishing scale.
I think people are vastly underestimating the effect of genetics and steroids here. Coleman is just built different. And at the core of everything, I dont think coleman or any builders of the era really knew what they were doing. They were just lifting heavy ass weights because they could, did what coaches told them and gotten big.
Mentioned both, both are big factors, not saying they're not!
Despite taking all the PEDs, working perfectly, resting is on top tier.
I’d never reach his muscularity.
-
But as a natural I’ll look better for every year than I’m in the gym.
I don’t believe we ever completely reach our genetic limit.
Almost 3 years in the gym now
Bro no one is underestimating his genetics. We all know they’re god tier, but it’s still interesting to examine his training.
@@Noonesbusiness I'd say his training can be described as slightly shy of failure, perfect form and juts going hard.
Genetics were literally mentioned in the first 40 seconds of the video, steroids mentioned within the first 70 seconds.
I’d say this is more entertaining than informational :)
Ronnie's early pictures are mind blowing
Brother Geoff! Can you pretty PLEASE make a Ronnie Coleman style program on boost camp! I’m doing 70s powerlifter rn and it seems very Ronnie like and I love his style of training. God bless!
Couldn't you rustle one up yourself and save a lot of money?
@@baronmeduse wdym boost camp is free and so is Geoff’s programs. Besides I’m not good at creating a good program yet😅
@@DevOne561 That's interesting, I didn't know that.
Hoooo! 🗣🗣🔥🔥🔥🔥🔥
Bodybuilding is more about contracting your muscles with added weight rather than "full ROM". "Full ROM" works well if you are built like a ball.
I think every top bodybuilders trains explosive. Jay Cutler has a similar form on DB bench press of shoulder presses for instance, same for Victor Costa, etc.
"every" top bodybuilder didn't do any one thing other than trained hard and consistently. You are way, way overthinking it.
Ronnie doesn't have one in a million genetics, he has one in a billion genetics
He took even in the beginning roids. You don't get that sharp biceps under no circumstances without
@@gyorgygajdos1657sounds absolutely regarded. get help
“1 in a billion” lol is there even a billion bodybuilders in existence?
12:21 Could you provide more context about the info in the subtitles? Why would you not get big that way?
I didn't know you did a posedown with Ronnie Coleman
WOOOOOO
Damn, "Ronnie would've been bigger if he squatted deeper" really got to you, huh 😂
I agree with your points, though. You gotta go hard in the gym. I do think there's something to learn from Ronnie's injuries, though. There's a balance between horsecocking big weights and being meticulous with technique.
Ronnie is GOATED
13:24 yes.
Did broski get a new camera? Quality looking crisp
I noticed that a month ago too
something people are missing on the slow eccentric thing...reverse a weight descending lets say at 1 meter per second is much more difficult than one descending at 0.5 meters per second. You are really probably reversing more weight than is even on the bar because of momentum. Just like when you are running, the forces exerted on your body are much higher than just your bodyweight.
You make some valid points but then again because of his style of training you could say that’s what led him having all of those surgeries post career. Bodybuilding is marathon not a sprint
GVS, what do you think of Ronnie Coleman doing DB Kickbacks?
The thing about Ronnie's early 90s pics is. They don't have any obvious indicators of juice. The veins are still smaller than a lot of natural guy's veins. The traps aren't huge. They're big sure, but not absurd like they get on testosterone. And he's not huge to the point of questionability, the real weird is the combination of leannness with size. I do think it is plausable that he is natural aswell.
Do you think two different biceps and triceps exercises per week is all right or should there be more variation? Also, does it matter much which type of exercise you're choosing, for example mid-ranged or lengthened biased curls, or for triceps mid and lateral biased or long head biased exercises?
I’m not GVS (obviously) but I’d say you’re probably good with 2 exercises for bicep/tricep for a while. You should eventually swap them out when they get stale. I wouldn’t worry too much about mid range vs lengthened, since throughout your lifting career you’ll probably end up doing all of them at some point. Not saying it’s not important but I wouldn’t stress over it.
Just don’t do redundant exercises if you’re only doing two, like a barbell curl and supinated db curl. Maybe a preacher curl and an incline curl. Since they hit the bicep a bit differently.
No matter what anyone else or I say, you have to experiment and see what works for you. You may find 2 isn’t enough or you respond really well to some lifts vs others etc.
Don't forget the hammer curls, a larger brachialis not only props up the biceps but it provides nearly half of your elbow strength.
@@zerrodefex 💯%. Big fan of reverse curls too
Don't overthink it. Try different exercises and stick with what feels best.
@@Kyle111 Thanks. You think if you're doing two curls, one supinated, one hammer curl is all right? I know the hammers still work the biceps, but to a lesser extent and I wonder if you're doing two curls, if both should be supinated
Ronnie 's training was definitely on point. Especially for him. Clearly, it worked amazingly well.
If bro invests in a solid microphone and sound setup his subs will blow through the roof.
I think his depth on squats was fine his legs were so big it looks like he is squatting high i go down all the way down and it still looks like im squatting high
Yeah buddeh
11:30 I really think the emphasis on slow and controlled reps is hurting a lot of people's training progress. It often times is actually preventing them from getting more eccentric reps and limiting the force at the deepest stretch position.
Big ron!!!!! GreT but only problem was he used more volume than necessary. But it was all good
LIGHTWEIGHT BABYYYYY
That 800lb squat was during his contest preparation while he was cutting down if im not mistaken, let thst sink in.
people who say "I don't track my numbers" what're you doing
For the algorithm
10:50 Mike is seething
He was pyramiding up each set, so for like T bar row for example he started with 6 plates for 12-15 then next set 8 plates for 12-15 then 10 plates and finally 12 plates for as many as he could. For bench press it was like one plate for 12-15 then 2,3,4,5 plates and so on and so on for every exercise. Most if not all bodybuilders trained like that (even Dorian - he just emphasized the last failure set) up until recent years when science guys started to talk about RIR and shit like that
Ronnie mentality was something else, science based lifters could learn a thing or two
Sure..with world class genetics and drugs everything is possible...including ending up in a wheelchair
@@slee2695 every winner had world class genetics and he did it 8 times, there's more to that then just the peds and roids
@@petruradu7242 he literally won pro before using drugs..he's a unicorn
I read somewhere that the eccentric portion gives more fatigue than concentric. Have you ever considered the possibility of Ronnie being so big because he focused on the concentric so much, thus limiting fatigue?
I have. Olympic weightlifters do something similar, it's to limit muscle damage. Makes sense, might allow more frequency.
Ain't nothing to it but to do it
I've come to realize my training is pretty much like ronnie's (except the crazy weight lol)
should I be worried? I'm 81kg and not on gear so it seems weird I do the same as the GOAT
Bit hard to say, can probably experiment with different training variables and see how things go.
Only ronnie can do ronnie . And no one should emulate him or you'll be messed up permanently just like ronnemie the older you get.
Imagine how much bigger he'd be if he didn't squat and deadlift. I'd say 400lbs on stage at the least.
And another 100 lbs if he did lengthened partials!
on a previous video I said "reddit has no ability to gauge natty or nots, after all they called Geoff one"
and someone replied "yeah but Geoff said Ronnie was natural, so..."
and I have never been able to forget that dumbass comment
He had the classic Dbol physique before he got on the advance supplements
talking as if there is a particular look to the usage of a particular steroid ester is 2-digit IQ stuff. sorry
👍👍👍
A video about Ronnie, without a clip of him saying "light weight, baby" is incomplete 😅
So Gvs. If someone is "just lifting for a pump" then eventually that weight and volume isnt going to give them a pump anymore. So they would have to increase weight and or volume to get a pump again. So isnt progressive overload automatic?
I could get a pump with light weights if I really tried. And enhanced lifters get a pump washing the dishes or walking the dog.
If it was automatic, everyone would be massive.
@@GVS I dont track weights. Been training for 4 years gained a lot of muscle. I think I know when Ive given a muscle growth signal to my muscles in any given workout.
@@GVS what i mean by automatic is that if i am genuinely always pushing to send the muscle building signal in every workout then i will automatically progressively overload.
@@dant3232 If it's working, keep it up. But most people will benefit from tracking. Been doing this a while so have experience working with a lot of people, tracking helps most.
Once you're advanced not everything works, and just "training hard" isn't sufficient, you'll have to be more observant.
Did Ronnie train muscles twice per week? If you look at his 2000 training footage it looks like a standard body part split hitting everything once a week
It's possible he changed splits later. Once he got so big perhaps he just needed more time to recover.
All that heavy weight messed him up, but sacrifices must be made for greatness.
I am a musician. The best musicians take one thing spam it until they do it without thinking. Tell me if it applies to BB.
His spine also had a full breakdown
His best advantage: he trained super hard
The worst part of his training: he trained way too damn hard way too often.