ronnie coleman workout for amateur Too much?

[KINGPIN120]

Hello fellas,

wanna try the following RC workout and just wanted to know if, in ur opinion, it may cause overtraining, i myself have trained with weights for 16 years juice free and i was wondering if you thought this would be orite?

Also the boy who's 17 wants to do it with me. he has been training around a year and a half and put on about 2.5 stone so bulking well.....just dont know if this will be too much for him and dont want him injuring himself with me there or not.

anyway here it is................

Monday: Back
Deadlifts - Xkg - 4 sets - 6-12 reps
Barbell rows - Xkg - 3 sets - 10-12 reps
T-bar rows - Xkg - 3 sets - 10 - 12 reps
One-arm dumbbell rows - Xkg - 3 sets 10-12 reps
Biceps
Barbell curls - Xkg - 4 sets -12 reps
Seated alternate dumbbell curls - Xkg - 12 reps
Cambered-bar preacher curls - Xkg - 12 reps
Standing cable curls - Xkg
Shoulders
Military presses - Xkg - 4 sets - 10-12 reps
Seated dumbbell presses - Xkg - 4 sets - 12 reps
superset with
Front dumbbell presses - Xkg - 4 sets - 12 reps
Tuesday : Legs
Squats - Xkg - 5-6 sets - 2-12 reps
Leg presses - Xkg - 4 sets - 12 reps
Parking-lot lunges - Xkg - 2 sets - 100 yards
Stiff-leg deadlifts - Xkg -3 sets - 12 reps
Seated leg curls - Xkg - 3 sets - 12 reps
Wednesday : Chest
Bench presses - Xkg - 5 sets - 12 reps
Incline barbell presses - Xkg - 3 sets - 12 reps
Flat dumbbell presses - Xkg - 3 sets - 12 reps
Flat flyes - Xkg - 4 sets - 12 reps
Triceps
Seated cambered-bar extensions - Xkg - 3 sets - 12 reps
Seated dumbbell extensions - Xkg - 4 sets - 12 reps
Close-grip bench presses - Xkg - 4 sets - 12 reps
Thursday: Back
Barbell rows - Xkg - 5 sets - 10 - 12 reps
Pulley Rows - Xkg - 4 sets - 10 - 12 reps
Machine pulldowns - Xkg - 3 sets - 10 - 12 reps
Front pulldowns - Xkg - 3 sets - 10 - 12 reps
Biceps :
Incline alternate dumbbell curls - Xkg - 4 sets - 12 reps
Machine curls - Xkg - 3 sets - 12 reps
superset with
Standing cable curls - Xkg - 4 sets - 12 reps
Shoulders :
Seated dumbbell presses - Xkg - 4 sets - 12 reps
Front dumbbell rasies - Xkg - 3 sets - 8 - 25 reps
Machine rasies - Xkg - 3 sets - 8 - 25 reps
Friday: Legs
Leg extensions - Xkg - 4 sets - 30 reps
Front squats - Xkg - 4 sets - 12 - 15 reps
Hack squats - Xkg - 3 sets - 12 reps
Standing leg curls - Xkg - 3 sets - 12 - 15 reps
Lying leg curls - Xkg - 4 sets -
Saturday : Chest
Incline dumbbell presses - Xkg - 4 sets - 12 reps
Decline barbell presses - Xkg - 3 sets - 12 reps
Incline dumbbell flyes - Xkg - 3 sets - 12 reps
Decline dumbbell presses - Xkg - 3 sets - 12 reps
Triceps :
Lying cambered-bar extensions - 2kg - 4 sets - 12 reps
triset with
Machine dips - Xkg - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - Xkg - 4 sets - 12 reps
Addintionally :
Calves ( twice a week )
Donkey rasies - Xkg - 4 sets - 12 reps
Seated rasies - Xkg - 4 sets - 12 reps
Abs ( four times a week )
Crunches - 3 sets - failure
Sunday : Rest

 

[djeclipse]

My first thought is how long do you plan to spend in the gym?

For Ronnie this is his job, all He has to do all day is train, eat, & rest, that is what pays the bills for Ronnie. Is this what pays the bills for you? Do you have that much time to spend in the gym? With a partner the work out will take even longer.

Second thought,

Ronnie is not natural, he is always taking some type of cycle, along with thousands, and thousands of dollars spent on other supplements and drugs for recovery, energy, and so on. Do you have that kind of money to spend on the same supplements and drugs that he does?

If the answer is no to either of the above, any workout that Ronnie, or any other professional Body builder does is not for you.


The work out above seems to have everything including the kitchen sink in it, lol. Over training is one word that comes to mind.

 

[KINGPIN120]

thanks for replying, if im honest i do have the time, diet, and motivation but thats for what i do now and have done for years being the traditional split of monday/weds/friday so that is why i felt i needed to ask about this one. what would you think of that routine if instead of day after day, a day then a day off then another day? i just feel i have used almost every set/rep range out there in my 16 years and am finding it hard to find a bulking routine that pushes me...

 

[djeclipse]

thanks for replying, if im honest i do have the time, diet, and motivation but thats for what i do now and have done for years being the traditional split of monday/weds/friday so that is why i felt i needed to ask about this one. what would you think of that routine if instead of day after day, a day then a day off then another day? i just feel i have used almost every set/rep range out there in my 16 years and am finding it hard to find a bulking routine that pushes me...

I am more of a "stick with the basics" type person. Core lifts, heavy weight's add weight to the bar as often as you can. Eat enough and you will grow. It is simple but it works. I also like enough rest in between work outs, 4-5 days in a row is not enough recovery IMHO.

 

[Big_BK]

I agree, i usually need 1 day off between workouts so i am pretty well recovered by the next one so i can push to my max. If i workout 2 days in a row the 2nd workout is usually less intense sine the muscles worked in the previous one are still shot.

 

[needtogetaas]

My first thought is how long do you plan to spend in the gym?

For Ronnie this is his job, all He has to do all day is train, eat, & rest, that is what pays the bills for Ronnie. Is this what pays the bills for you? Do you have that much time to spend in the gym? With a partner the work out will take even longer.

Second thought,

Ronnie is not natural, he is always taking some type of cycle, along with thousands, and thousands of dollars spent on other supplements and drugs for recovery, energy, and so on. Do you have that kind of money to spend on the same supplements and drugs that he does?

If the answer is no to either of the above, any workout that Ronnie, or any other professional Body builder does is not for you.


The work out above seems to have everything including the kitchen sink in it, lol. Over training is one word that comes to mind.

Good point man. Hay I love working out but damn I got another life outside the gym. I think 1 and a half tops for me man. Thats all I can stand before I want to go.

 

[NJL52]

Yes, Ronnie Coleman's workout is far too advanced for you.

As you get stronger and bigger your bodys ability to both heal itself and exert itself greatly increases. That plan is perfectly catered to Coleman's EXTRAORDINARILY advanced needs.

I'd be absolutely shocked if an amateur didn't regress with that routine.

Stick with the standard routines.

 

[OneBreath]

Ronnie is the man. This workout is over the top. Monday, thur, and sat i would have to take my food to the gym and take naps.

 

[djeclipse]

Good point man. Hay I love working out but damn I got another life outside the gym. I think 1 and a half tops for me man. Thats all I can stand before I want to go.

ya, 1.5hrs is max for me, anything longer than that and I start dreading my work out even before I am at the gym. "I have to do x sets of this, x sets of that, then this etc. Lifting is supposed to be fun, not another job to go to.

I try to get all my work done in 1hr I could do 1hr at home, but I just joined a new gym and it is hard not to talk to anyone at all, though I am typically an asshole on the boards, I am actually friendly in person (still just as blunt though ).

 

[mwm5]

it's a nice split if you took out about 4-5 exercises each day!!!!

 

[dabuffguy]

It's not realistic to model your workout program according to the elite. There are certain aspect of their training we can all observe and learn from, but their entire routine? Nope, not an ideal way to go about it.

 

[FunFun]

I'm not so sure Ronnie trains his bodyparts that frequently himself. Perhaps he did on occasion, but not all the time.

I don't find the quantity of exercises or sets excessive, just the frequency of bodypart training is far too high IMO.

 

[SaiBoT]

Hello fellas,

wanna try the following RC workout and just wanted to know if, in ur opinion, it may cause overtraining, i myself have trained with weights for 16 years juice free and i was wondering if you thought this would be orite?

Also the boy who's 17 wants to do it with me. he has been training around a year and a half and put on about 2.5 stone so bulking well.....just dont know if this will be too much for him and dont want him injuring himself with me there or not.

anyway here it is................

Monday: Back
Deadlifts - Xkg - 4 sets - 6-12 reps
Barbell rows - Xkg - 3 sets - 10-12 reps
T-bar rows - Xkg - 3 sets - 10 - 12 reps
One-arm dumbbell rows - Xkg - 3 sets 10-12 reps
Biceps
Barbell curls - Xkg - 4 sets -12 reps
Seated alternate dumbbell curls - Xkg - 12 reps
Cambered-bar preacher curls - Xkg - 12 reps
Standing cable curls - Xkg
Shoulders
Military presses - Xkg - 4 sets - 10-12 reps
Seated dumbbell presses - Xkg - 4 sets - 12 reps
superset with
Front dumbbell presses - Xkg - 4 sets - 12 reps
Tuesday : Legs
Squats - Xkg - 5-6 sets - 2-12 reps
Leg presses - Xkg - 4 sets - 12 reps
Parking-lot lunges - Xkg - 2 sets - 100 yards
Stiff-leg deadlifts - Xkg -3 sets - 12 reps
Seated leg curls - Xkg - 3 sets - 12 reps
Wednesday : Chest
Bench presses - Xkg - 5 sets - 12 reps
Incline barbell presses - Xkg - 3 sets - 12 reps
Flat dumbbell presses - Xkg - 3 sets - 12 reps
Flat flyes - Xkg - 4 sets - 12 reps
Triceps
Seated cambered-bar extensions - Xkg - 3 sets - 12 reps
Seated dumbbell extensions - Xkg - 4 sets - 12 reps
Close-grip bench presses - Xkg - 4 sets - 12 reps
Thursday: Back
Barbell rows - Xkg - 5 sets - 10 - 12 reps
Pulley Rows - Xkg - 4 sets - 10 - 12 reps
Machine pulldowns - Xkg - 3 sets - 10 - 12 reps
Front pulldowns - Xkg - 3 sets - 10 - 12 reps
Biceps :
Incline alternate dumbbell curls - Xkg - 4 sets - 12 reps
Machine curls - Xkg - 3 sets - 12 reps
superset with
Standing cable curls - Xkg - 4 sets - 12 reps
Shoulders :
Seated dumbbell presses - Xkg - 4 sets - 12 reps
Front dumbbell rasies - Xkg - 3 sets - 8 - 25 reps
Machine rasies - Xkg - 3 sets - 8 - 25 reps
Friday: Legs
Leg extensions - Xkg - 4 sets - 30 reps
Front squats - Xkg - 4 sets - 12 - 15 reps
Hack squats - Xkg - 3 sets - 12 reps
Standing leg curls - Xkg - 3 sets - 12 - 15 reps
Lying leg curls - Xkg - 4 sets -
Saturday : Chest
Incline dumbbell presses - Xkg - 4 sets - 12 reps
Decline barbell presses - Xkg - 3 sets - 12 reps
Incline dumbbell flyes - Xkg - 3 sets - 12 reps
Decline dumbbell presses - Xkg - 3 sets - 12 reps
Triceps :
Lying cambered-bar extensions - 2kg - 4 sets - 12 reps
triset with
Machine dips - Xkg - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - Xkg - 4 sets - 12 reps
Addintionally :
Calves ( twice a week )
Donkey rasies - Xkg - 4 sets - 12 reps
Seated rasies - Xkg - 4 sets - 12 reps
Abs ( four times a week )
Crunches - 3 sets - failure
Sunday : Rest

Since you are into bodybuilding I seriously think you should try FST-7 by Hany Rambod.

Anyway what are your current stats?

 

[SouthernLord]

it's a nice split if you took out about 4-5 exercises each day!!!!

And if you're booting a gram plus every week!!!

 

[Hellawulf]

Hello fellas,

wanna try the following RC workout and just wanted to know if, in ur opinion, it may cause overtraining, i myself have trained with weights for 16 years juice free and i was wondering if you thought this would be orite?

Also the boy who's 17 wants to do it with me. he has been training around a year and a half and put on about 2.5 stone so bulking well.....just dont know if this will be too much for him and dont want him injuring himself with me there or not.

anyway here it is................

Monday: Back
Deadlifts - Xkg - 4 sets - 6-12 reps
Barbell rows - Xkg - 3 sets - 10-12 reps
T-bar rows - Xkg - 3 sets - 10 - 12 reps
One-arm dumbbell rows - Xkg - 3 sets 10-12 reps
Biceps
Barbell curls - Xkg - 4 sets -12 reps
Seated alternate dumbbell curls - Xkg - 12 reps
Cambered-bar preacher curls - Xkg - 12 reps
Standing cable curls - Xkg
Shoulders
Military presses - Xkg - 4 sets - 10-12 reps
Seated dumbbell presses - Xkg - 4 sets - 12 reps
superset with
Front dumbbell presses - Xkg - 4 sets - 12 reps
Tuesday : Legs
Squats - Xkg - 5-6 sets - 2-12 reps
Leg presses - Xkg - 4 sets - 12 reps
Parking-lot lunges - Xkg - 2 sets - 100 yards
Stiff-leg deadlifts - Xkg -3 sets - 12 reps
Seated leg curls - Xkg - 3 sets - 12 reps
Wednesday : Chest
Bench presses - Xkg - 5 sets - 12 reps
Incline barbell presses - Xkg - 3 sets - 12 reps
Flat dumbbell presses - Xkg - 3 sets - 12 reps
Flat flyes - Xkg - 4 sets - 12 reps
Triceps
Seated cambered-bar extensions - Xkg - 3 sets - 12 reps
Seated dumbbell extensions - Xkg - 4 sets - 12 reps
Close-grip bench presses - Xkg - 4 sets - 12 reps
Thursday: Back
Barbell rows - Xkg - 5 sets - 10 - 12 reps
Pulley Rows - Xkg - 4 sets - 10 - 12 reps
Machine pulldowns - Xkg - 3 sets - 10 - 12 reps
Front pulldowns - Xkg - 3 sets - 10 - 12 reps
Biceps :
Incline alternate dumbbell curls - Xkg - 4 sets - 12 reps
Machine curls - Xkg - 3 sets - 12 reps
superset with
Standing cable curls - Xkg - 4 sets - 12 reps
Shoulders :
Seated dumbbell presses - Xkg - 4 sets - 12 reps
Front dumbbell rasies - Xkg - 3 sets - 8 - 25 reps
Machine rasies - Xkg - 3 sets - 8 - 25 reps
Friday: Legs
Leg extensions - Xkg - 4 sets - 30 reps
Front squats - Xkg - 4 sets - 12 - 15 reps
Hack squats - Xkg - 3 sets - 12 reps
Standing leg curls - Xkg - 3 sets - 12 - 15 reps
Lying leg curls - Xkg - 4 sets -
Saturday : Chest
Incline dumbbell presses - Xkg - 4 sets - 12 reps
Decline barbell presses - Xkg - 3 sets - 12 reps
Incline dumbbell flyes - Xkg - 3 sets - 12 reps
Decline dumbbell presses - Xkg - 3 sets - 12 reps
Triceps :
Lying cambered-bar extensions - 2kg - 4 sets - 12 reps
triset with
Machine dips - Xkg - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - Xkg - 4 sets - 12 reps
Addintionally :
Calves ( twice a week )
Donkey rasies - Xkg - 4 sets - 12 reps
Seated rasies - Xkg - 4 sets - 12 reps
Abs ( four times a week )
Crunches - 3 sets - failure
Sunday : Rest

Yes, stick to the basics, 5x5