Ronnie Coleman

[danny_may86]

How cum every pro builder does like one body part a day with like 16 to 20 sets for one bodypart.n around 12 to 15 for arms.but watchin ronnie he only uses 3 sets for most his exercises n around 9 sets for chest n 12 for back.arms r around 9 if that.no super sets or drop sets like a lot of other pros.N ppl say ronnies workout is far too advanced for us.but i train with 16 sets n one bodypart a day n i cud count so many ppl in the gym tha do much more sets.especially for arms.c them usin bout 5 different exercisres for them.i might try the 3 sets of 10-12 reps n round 9-12 sets per body part.c how i get on

[HawaiianPride.]

If you watch his very first dvd, he explains his ideas on his workout method. And it hasn't changed since then, surprisingly.

To answer your question though, these guys have an extensive background, loaded with juice, eating godlike amounts, so their recovery capacity is beyond your average joe. They can handle a vast amount of volume/intensity without over training.

[danny_may86]

i understand with the other routines but ronnie doesnt really do that much when u think about it. his first vid u mentioned he does 4 sets bent over rows, 3 sets t-bar rows then 3 sets cable rows n thats it for back. chest is only 3 sets db press, 3 sets inc press, 3 sets flies.

[HawaiianPride.]

Some people don't need an excessive amount of training to grow.

[Dan111]

everyone is different, just cause that's what works for him doesn't mean it's going to work for someone else

[Matt]

You will find there are other bbers who train in much the same way, Dorian Yates never squats and spends 10mins on arms every week..

I used to spend upto two hours in the gym every day believing that more is better and it wasnt long before my growth stalled..

Now the maximum amount of time ill spend weight training is 45 mins, 16 sets for each body part rep range will alter form time to time. 12 weeks in the 10/12 rep range and the 6 weeks in the 4/6 rep range.. I always train with high intensity and feel im growing with every session...

You need to always swap and change things around until you find what works for you..

[danny_may86]

thanks for the replies guys. 007 - do you train one body part a week or twice? and also do u train just one body part per day

[Matt]

I keep it to one body part per day, my current routine looks like this..

Mon Chest
Tue Back
Wed Legs
Thur Shoulders
Fri Arms..

[danny_may86]

cheers. pretty similar to mine now.
Mon - chest
Tue - back
Wed - shoulders
Thur - off
Fri - arms
Sat - legs

[Baseball_Player85]

thanks 007 that is reassureing

[F4iGuy]

007, i'm guessing you don't dead and squat in the same week? I can't imagine doig heavy squats the day after deads...

[Matt]

007, i'm guessing you don't dead and squat in the same week? I can't imagine doig heavy squats the day after deads...

I do bro, but only stiff leg deads to hit that lower back...

[tballz]

Ronnie Coleman also trains body parts twice a week. So in one week he's getting about 18 sets in for arms.