Ronnie Coleman, the legendary bodybuilder, is known for his powerful physique and phenomenal back development. His back was a masterpiece, with thick lats and a well-defined spinal erector with incredible depth and thickness. Today, we’re going to walk you through Ronnie Coleman Back Workout, which he used during his eight-time Mr. Olympia title reign. This workout is intense, but it’s worth a try if you want to have a massive and well-defined back like Coleman.
Warm-Up:
Before getting started with the actual workout, it’s critical to do some warm-up exercises to get your muscles ready. It is recommended to start with a foam roller to release any tightness in your muscles and joints. This will help to prevent any possible injuries. After that, you can do some light cardio for five to ten minutes to increase your heart rate and body temperature.
Deadlifts:
Ronnie Coleman is well known for his powerful deadlifts, which are the foundation of his back workout. Deadlifts are an excellent exercise for building a solid back, targeting all of your major back muscles, including your lats, erectors, and traps. The technique for this exercise is to keep your back straight, your glutes square, and lift the weight with your legs. The weight should be light enough to perform the deadlift for 10-12 reps per set, with a minimum of three sets.
Lat Pulldowns:
Lat pulldowns are the perfect exercise for targeting your lats, which are essential for creating the V-shape in your back. To perform this exercise, stand straight with a cable attachment bar on the lat pulldown machine. With your hands facing forward, grip the bar shoulder-width apart and pull it down to your chest while keeping your elbows and shoulders down. This exercise can be done for three to four sets, each with 10-12 reps.
Barbell Rows:
Barbell rows are a classic back exercise that Ronnie Coleman included in his workout. This exercise targets the entire back, primarily the spinal erectors, rhomboids, and middle trapezius. To do this exercise, grab a barbell with an overhand grip, feet shoulder-width apart, and knees slightly bent. Then, hinge from your hips while keeping your back flat and lift the barbell with your arms straight. This exercise can be done for three to four sets of 10-12 reps.
T-Bar Rows:
T-bar rows are another exercise that Ronnie Coleman included in his back workout, which is one of the best compound exercises for upper back development. This exercise also works your spinal erectors, rhomboids, middle trapezius, and the rear deltoids. To do this exercise, stand behind the T-bar machine with your knees bent and your back straight. Grip the handlebar with both hands, lift the weight towards your chest, and release it slowly. This exercise can be done three to four sets of 10-12 reps.
Conclusion:
Ronnie Coleman had one of the best backs in bodybuilding history, and his workout routine was one of the most brutal. However, if you want to achieve a massive back and thickness like Coleman, this workout is a great place to start. Remember to perform warm-up exercises before any workout programs and gradually increase the intensity of your workout to prevent injuries. With hard work, patience, and determination, you can achieve the back of your dreams.