Biography of Ronnie Kolman

The first three approaches with a slight weight of 20, 15, 12 repetitions, then there are three approaches with a critical weight on repetitions. For example, if it performs a bench press, then the weight can reach the kg with 10 repetitions. If it performs the bench press, then the weight can reach up to 90 kg of 12 repetitions. For Ronnie, the weight is secondary, the main thing is to feel the muscles.

In almost all sets of exercises, Ron does not work to capacity. The main thing he considers to “break through” the muscle, that is, the most fully pump it. This is a subjective sensation that athletes with experience understands. This is the so -called principle of Lee Hayin, the meaning of which is that "the muscle needs to be bombed, not kill." This is the difference between his methodology and the methodology of Dorian Yats, the former “MR.

Olympia ”, which used the training concept of Menzer. And in the end he left a competitive career, tearing himself almost all the main muscles. Ronnie does not use other principles of intensification of training, such as forced repetitions and negatives. Shoulders [rule the edit of the code] Ronnie Kolman is one of those who, not without reason, believes that there are many drawbacks during training shoulder muscles with the help of heavy rises.

You can also boast that you raise large weights, performing benches from behind the head, but at the same time it is worth remembering that even a slight shoulder injury can put a cross on your career of a professional bodybuilder. After a series of experiments, Ronnie found that his shoulders respond best to a large amount of training and high intensity. At the same time, his training is based mainly on working with dumbbells and block simulators.

He also learned that the key to prolonged success in pumping the muscles of the shoulder is to constant change of exercises. Usually he trained his shoulders twice a week, usually on Thursdays and Saturdays. Here is his Saturday training program. Ronnie usually starts with 3 approaches of the swings of the hands on the block. Its first set consists of 25 repetitions, with a weight of about 14 kg.

Then it increases the weight to 18 kg and makes 15 repetitions, then 23 kg and 10 repetitions, then increases weight to 27 kg and makes another 8 repetitions. After a short rest, Ronnie repeats the set using the same weights and the same number of repetitions. The big mistake that Ronnie sees is that others, doing this exercise, very often sway back and forth. Ronnie considers it very important to perform exercises in strict technique in each set.

The next exercise of Ronnie the front lifts of dumbbells alternately in front of him. Holding in each hand the dumber, Ronnie alternately lifts each of the dumbbells to the height of his shoulder, then withstands a small pause and returns to the starting position. First, he performs 12 repetitions with one hand, then begins to perform exercise the second. Ronnie usually performs 3 approaches of 12 repetitions with a dumbbell of 18 kg.

In order to increase the size of the delta in front, as well as make a detail between the front deltes and the upper part of the thoracic, Ronnie makes 3 approaches of the front lifts of the bar. In this exercise, Ronnie uses a bar weighing about 30 kg, takes the usual grip the same as when lifting a biceps. He slowly raises the bar until his hands become parallel to the floor, then Ronnie begins to lower the bar to the thigh line.

In order to hit everyone with an impressive rear beam Delta, Ronnie performs a series of swings of his hands in inclination on a block simulator. Performing this exercise, Kolman uses the cross grip with his left hand, he holds the handle of the right block, and the right-left one, while he takes his hands to the level of the shoulder. Ronnie makes 3 sets at a time. Biceps [rule the edit of the code] since Arnold Schwarzenegger, none of the owners of the title “Mr.

Olympia” owned such impressive biceps peaks as Ronnie. Even Dorian Yats and Lee Heini, with 14 titles “Mr. Olympia” for two, would hardly look convincing next to Kolman during the frontal demonstration of biceps. Ronnie is a representative of the most reliable bodybuilding school, which we usually call “excellent genetics”. They joke that Ronnie's biceps increases even when he just thinks about the bar.

At the time when other bodybuilders spend years on training, Ronnie achieves the result of one force of thought. Kolman has reached such a level in the handling of hands that now it shakes them only once a week, because he does not want them to be too large. The typical coleman's training program for biceps consists of four exercises of 3 approaches in each and by repetitions.

As in training other muscle groups, Ronnie adheres to his bodybuilding philosophy and uses moderate weights. When training biceps, not the climbs themselves are important, ”says Ronnie. The shape of the biceps is the most important thing! Ronnie loves to make the approach of the bench press before proceeding with the rise on the biceps standing with the bar.When rising to the biceps, Ronnie specifically tires his shoulders with bench press, he slowly lifts the bar until his hands reaches a corner of 45 degrees to the horizontal.

Then he lowers the bar down to touching his hips. At a time when the rest shake their hands with a bar with a weight of more than 90 kg, Ronnie makes his training sets with a weight of 50 to 60 kg. If you see how he performs approaches, you will understand why he uses such weights. Each repeat in the approach is performed slowly, deliberately and under control. The body does not receive a single extra impulse.

No swaying, no bouncing and twitching. Biceps Ronnie should get a maximum of possible load. The second exercise in the Arsenal of Ronnie is the alternate rise of dumbbells standing. After pumping both biceps with a barbell, Ronnie loves to do an isolated exercise. And again he uses light dumbbells weighing 16 kg. In the upper phase of Ronnie, pauses for a split second to give his biceps an additional reduction.

In his third exercise, Ronnie makes three approaches alternate lifting dumbbells with sustaining sitting. Ronnie studied in detail the page from Arnold's book “The Bodybuilding Encyclopedia” dedicated to this exercise, but did not stop there, but moved on. In order to enhance the effect of the exercise, it tilts the case a little forward, as opposed to most other athletes that sit on the edge of the bench and bend a little back, performing the exercise.

The only difference from the technique of Arnold's performance is that Ronnie rests his elbow into the thigh, while Arnie's hand hung freely. Since the mandatory condition for performing the exercise is an essying, in the final stage of movement, the little finger of Ronnie is above his thumb. As with the execution of the alternate lifts of dumbbells standing, in the upper phase of Ronnie the pause makes for seconds to give his biceps an additional contraction.

This technique also allows you to additionally load the biceps, but at the same time avoid swinging, which accompanies quick repetitions.

In order to bring to the ideal, perhaps, the largest biceps of today's bodybuilding, Ronnie makes alternate biceps rises on the lower block of the simulator. Kolman performs an exercise weighing about 27 kg and raises the hilt almost to the chin. As in previous exercises, repetitions are leisurely and controlled. Given all of the foregoing, we see that the program of Ronnie to pump biceps includes something more than just four exercises.

To assert the opposite is just stupid! At the same time, the first two exercises rise on the biceps standing with the bar and the alternate rise of dumbbells standing to the massacular, and the other two alternating lifts with souping sitting and rising biceps on the lower block of the simulator form a relief and detail. As a result, we see the two most powerful hands of 60 cm, which have ever held the Sandov figurine.

The triceps [edit the edit of the code] Ronnie realized quite early that he would have to pay special attention to the triceps training program, given the incredible ability to increase his biceps. If the Lord blessed you with the fact that you are the owner of the largest biceps on the catwalk of Olympia, in this case you are obliged to pay due attention to your triceps. In this regard, Ronnie stood out, since his horseshoe -shaped triceps now attract almost as much attention as his biceps.

Ronnie usually begins his training triceps with extension of his hands on the upper block. He believes that this exercise not only pumps triceps well, but also warms it for further exercises with dumbbells. Ronnie uses a weight of about 36 kg in the first approach of repetitions, then he uses the Pyramid method, makes three approaches, increasing weight, until he has repetitions with a weight of 90 kg in the last approach.

The final approach consists of repetitions with a weight of 45 kg, which are performed at a fast pace. To pump the long head of the triceps, Ronnie extensions of the hands standing from behind from behind the head on the upper block as his second exercise for triceps. After the first warm -up approach, Ronnie makes three more sets of 15 repetitions. The third exercise on triceps is to extension the hand in inclination from dumbbells.

Another light warm -up approach is accompanied by three more severe approaches by repetitions, with a dumbbell weight of about 27 kg. This is one of those exercises that can load the elbow joint, so Ronnie rarely begins his triceps training program from it. He always first extensions of his hands down on the upper block or extension of his hand in inclination from dumbbells. The final exercise of Ronnie tries to reward triceps for hard work by extension of dumbbells from behind the head standing.

Given that his triceps received a colossal load, Kolman does not use heavy dumbbells. With the weight of the dumbbell kg, he makes an approach by repetitions. The key to the successful implementation of this exercise is strict observance of technology.The body is constantly trying to deceive the athlete, as the movement of powerful hands sways the body. The only parts of the body that should move in this exercise are the forearm and elbow acting as a piston mechanism.

And here is another program for the triceps on which Kolman trained. For pumping triceps, Ronnie at one time experimented with various options for driving movements and concluded that a large amplitude provides greater stretching and contraction, as well as constant muscle tension. Learing with a narrow grip with a large amplitude is less traumatic for the elbow joint, if you compare them with such traditional exercises as extension or French bench press.

In general, benches are well contributing to a comprehensive pumping of triceps. At the same time, they warm up the elbow joints for the following exercises. Ronnie makes a warm -up of repetitions with a weight of 36 kg. Next, three sets with a progressively growing load of up to 90 kg are going on, the approach is performed before the “refusal” or includes repetitions. In the final set, the weight becomes easier and makes strict repetitions with a weight of 45 kg to work on the relief.