“Bodybuilding cannot be learned, as it is impossible to learn intuition. . . . In our sport everything is mixed up on the ability to feel your body unerringly. As a result, one morning you wake up and you know exactly by what method you need to train. “ – Ronnie Coleman.
On his leg training program, Ronnie Coleman says: “I have two workouts a week for the legs. One training is for weight gain and the other is for pumping and includes supersets and gigantic sets. I’m opposed to ‘failures.’ They only deplete muscles.
By the way, in both trainings I apply the so-called method of ‘power pumping’. I make powerful short repetitions with a limited mean area of amplitude. I do not apply the full amplitude to avoid injury. The main thing in my training is the critical weight and if you do full amplitude with such a weight, you could tear your ligaments. World bodybuilding knows many such cases. As a result, I have progressed for many years without injuries or surgeries.”
Ronnie Coleman’s tips for leg training:
- 1. If you want to pump up big legs, then one way is to fall in love with squats, otherwise your psyche will not survive the hardest work. This is not a joke, I liked to add weights in squats.
- 2. Do as many squats as you can.
Ronnie Coleman leg training program:
1. Squats – 5-6 sets of 8-12 repetitions
2. Foot press – 4 sets of 8-10 repetitions
3. Drops – 2 sets of 90 meters
4. Standing on straight legs – 3 approach for 12 repetitions
. 5. Lifting on the toes in a slope – 4 sets of 20 repetitions
. 6. Lifts on the toes sitting. – 4 sets of 20 repetitions.
1. Leg extension – 4 sets of 30 repetitions
2. Front squats – 4 sets of 12 -15 repeats
3. Hack squats – 3 sets of 12 repetitions
4. Bending legs standing – 3 sets of 12-15 repetitions
5. Bending of legs lying – 4 approach about 12-15 reps
6. Lifting on the socks in a slope – 4 sets of 20 repetitions
7. Lifting on the toes sitting – 4 sets of 20 repetitions.