Today he’s training chest and triceps:
-
DB flat bench - 200 pound dumbbells, 3 sets of 8-15 reps
-
Incline DB bench - 200 pound dumbbells, 3 sets of 8-15 reps
-
Flat bench DB fly’s - 100 pound dumbbells, 3 sets of 8-15 reps
-
Skull crushers with a curl bar (superset with close grip bench press) - 3 sets of 8-15 reps
-
DB overhead tricep extensions - 100 pound dumbbells, 3 sets of 8-15 reps
-
DB tricep kickbacks - 50 pound dumbbells, 3 sets of 8-15 reps
Throughout his career, his workouts were basic, filled with only simple movements...
...the difference with his training is that he lifted heavy-af every time he set foot inside the weight room.
The amount of volume he did with heavy weights was absolutely insane, and that training style created an 8X Mr. Olympia champion when it was all said and done.
And that’s the missing piece of the puzzle for most people when they train.
They simply underestimate how heavy they need to lift and the level of intensity at which you need to train to trigger a response from your body to get big-af.
'Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights!' — Ronnie Coleman
Your goal may or may not be to be Mr. Olympia…
…but what you can learn from Ronnie Coleman is that in order to continue growing you’ll need to continue increasing your weights and lift with more intensity during each and every training session.
So grab some heavy ass weights and ramp up the intensity!
And if you want to provide your body the tools it needs to grow…
…you can find what you need here.
|