Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: anabolichalo on November 15, 2013, 02:29:51 PM
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watch his fucking arms
phil heath ::)
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Can't Ronnie count to 15? Apparently the guy counting for him can't do it either.
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Genes is all. Why cant you guys get it if just arm training is done everyday where are 500 Mr O's? Take all the drugs you want you gonna beat Ronnie or Dorian it is not rocket science.
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Genes is all. Why cant you guys get it if just arm training is done everyday where are 500 Mr O's? Take all the drugs you want you gonna beat Ronnie or Dorian it is not rocket science.
Ronnie Coleman was basically anointed by Jehova God to the position of Mr O
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Ron said he barely trained his biceps.
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Ron said he barely trained his biceps.
he said around 2004 he didnt push them because bicep is something he already had a lot of
he said as a teenager he would curl all day and night
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If only Alti was impregnated by the Mr. O of all Mr. Os...
They could have had a world class child.
Sadly, the story wasn't written for her....
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If only Alti was impregnated by the Mr. O of all Mr. Os...
They could have had a world class child.
Sadly, the story wasn't written for her....
if only he had impregnated vicky or iris
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If only Alti was impregnated by the Mr. O of all Mr. Os...
They could have had a world class child.
Sadly, the story wasn't written for her....
Hard to impregnate someone through anal.
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Hard to impregnate someone through anal.
did she trick ROnald into such sexual immorality?
May Jehova God punish her mercilessly for corrupting Ronald
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Love the 21's. Old school for sure. 7 + 7 + 7 = 21
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if only he had impregnated vicky or iris
Def Vicky or iris would be 10X better than alti for bbing
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Ron said he barely trained his biceps.
U can see it decline too! The first to go on him were his arms, legs, and then back. Big changes from 06 and 07 O. Declined rapidly
Now that he's "retired" his arms are worse of his body parts not mentioning gut, as far as Ronnie standards go
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Can't Ronnie count to 15? Apparently the guy counting for him can't do it either.
hahahahah
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Def Vicky or iris would be 10X better than alti for bbing
Who said anything about bbing? Alti has a Masters and I think was working on a Phd at one time. Cute woman, a stand by your man chick...but I think she doesn't want children due to a family issue.
Vicki and Iris? Ha, could they eve get pregnant with all those hormones running thru their system? Would that have an effect?
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Love the 21's. Old school for sure. 7 + 7 + 7 = 21
My biceps are in pain just remembering doing that shit.
I hates you.
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My biceps are in pain just remembering doing that shit.
I hates you.
almost the quickest way to induce a pump...
And pain the next day.
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Secrets? Pick the right parents, then do some fucking curls. Secrets revealed.
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My biceps are in pain just remembering doing that shit.
I hates you.
;D Good times Iron Brother, good times.
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Def Vicky or iris would be 10X better than alti for bbing
or lenda
she was pretty much as freaky as iris at one point without looking like a dude with a receding hairline
but like a dude with a decent everyday hairline
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can you imagine some people dare to compare the big Ron with that little shrimp philip head haha
commit suicide people haha
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can you imagine some people dare to compare the big Ron with that little shrimp philip head haha
commit suicide people haha
they need to watch the video from start to finish
the parts where they zoom in on his body is just madness (and a tad homo)
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(http://www.gratisimage.dk/graphic/images/2013/November/16/DB9C_52877BC7.jpg)
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(http://www.gratisimage.dk/graphic/images/2013/November/16/DB9C_52877BC7.jpg)
;D
lmao
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lol @ anyone trying to compare Heath to Coleman.
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(http://www.gratisimage.dk/graphic/images/2013/November/16/DB9C_52877BC7.jpg)
HAHAHAHA !!!!
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Who said anything about bbing? Alti has a Masters and I think was working on a Phd at one time. Cute woman, a stand by your man chick...but I think she doesn't want children due to a family issue.
Vicki and Iris? Ha, could they eve get pregnant with all those hormones running thru their system? Would that have an effect?
Bbing is the muscle! We do not care about a masters degree or standing by your man nonsense! All we care is about building big biceps , wearing a thong , and the mirage hotel
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He did curls.
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guys with good arms, rarely train arms.
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watch his fucking arms
phil heath ::)kai greene
(http://www.eastlabs.sk/images/data/Kai-Greenex.jpg)
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(http://www.eastlabs.sk/images/data/Kai-Greenex.jpg)
dem are some crazy arms tho
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(http://3.bp.blogspot.com/_kOKjRrXDLgQ/S2gZ-uU6dPI/AAAAAAAAAvQ/3ydd_Vly_sc/s1600/Victor%2520Richards%252012.jpg)
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think about that for a minute
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I have thought about it and just think, WTF? Their bodies broke down around the same time though...Jay seems to be recovering from recent pictures...
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I have thought about it and just think, WTF? Their bodies broke down around the same time though...Jay seems to be recovering from recent pictures...
but jay's spine and joints are less fucked? or not really ???
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think about that for a minute
He got just as big and bigger than Ronnie when he first won 1998, but Jay has never been as cut or detailed (except for legs) as Ronnie...and when they turn around, you can see who really put in the work.
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think about that for a minute
Hey stupid phag too late to start worshiping jay youre already a professional ronnie coksucker you autistic phag guy you need.to get your ass beat sick fucking mudshark fucker jay would burn you with gasoline shit smelling human mofo.
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Hey stupid phag too late to start worshipoing jay youre already a professional ronnie guy you autistic phag guy you need.to get your ass beat sick fucking mudshark fucker jay would burn you with gasoline shit smelling human mofo.
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think about that for a minute
Think about what? Cutler wasn't hardly close to the size of Coleman. And for the record, Cutler trains with half the weight I do or even you for that matter.
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training is just the finishing touch
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Ronnie definitely had the higher quality muscle mass. Consider jay's most muscular, his arms never look defined, his chest barely even displayed any separation. Jay had mass, but it was just blobs stuck together, their was no real quality to it.
(http://www.bodybuilding.com/contest_media/6432/357/d/jc_mostmuscular1222970068.jpg)(http://i478.photobucket.com/albums/rr149/massturbater/159398-bodybuilder-ronnie-coleman.jpg)
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jay has terrible genes for bbing, big ron is born for bbing.
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Ronnie Coleman's Bicep Training
The Three Bi Laws of Biceps
From Flex Magazine, October 1995
To be honest, biceps have been one of the easiest bodyparts to develop. Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps?
Quite a bit, I think, as all of my training routines have been constructed after a great deal of thought.
Debunking the Barbell Curl
I never advocate the use of the exercises cited as the kind of mass building for the biceps: the barbell curl.
Like everybody else, when I started bodybuilding, I waned bigger biceps, even tough I am blessed with good arm genetics. I though the route to follow was doing barbell curls, but my early experiences with that exercise taught me that although barbell curls allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my biceps. I believe that the heavy weights employed for barbell curls encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the biceps powering out the reps, forearms and front delts are called into play too much.
You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps - ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.
Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of isolating the biceps while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.
Many authorities claim that cables are solely for advanced bodybuilders, in order 'to refine what they've already built.' I don't agree. Cable work allows you to attack the biceps with 100% concentration, and that sort of exclusive application will make the biceps grow. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!
The One for All Routine
Although I'm a professional bodybuilder, I feel that the biceps routine I am currently employing for my Olympia preparation is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the training program and then explain how it can be adapted for anybody from beginners on op.
As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the bodypart split I am using for my 1995 Mr. Olympia appearance.
Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest
With my arms measuring 22 inches in contest shape, I don't have to worry too much about building size with my current biceps routine, so I keep my reps high (15 per set) to boost density and hardness.
Current All Purpose Biceps Routine
Exercise Sets Reps
One arm cable curls 4 15
Bar cable curls 4 15
Cable crossover curls 4 15
Beginner's Biceps Routine
Exercise Sets Reps
One arm cable curls 2 15
2 10
Bar cable curls 2 15
2 10
Cable crossover curls 2 15
2 10
Bi Law One
I start my routine with one arm cable curls. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place maximum stress on the peak of each biceps muscle.
At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times.
i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.
Bi Law Two
My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior (for reasons outlined previously) to the standard barbell curl.
The execution is along the same lines as that used with one arm cable curls; I maintain pressure on the biceps throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute rope cable curls for the bar cable version twice a month.
Bi Law Three
I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder. When you do this movement, you are really hitting a double biceps pose while applying weight resistance. What better biceps movement could there be for a competitive bodybuilder?
I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.
A Final Word
Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.
Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.
The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.
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jay has terrible genes for bbing, big ron is born for bbing.
Indeed, just terrible. ::)
(http://anthonycolpo.com/wp-content/uploads/2011/06/Jay-Cutler-Mr-Olympia-2009.jpg)
(http://forums.steroid.com/attachments/pictures-pro-bodybuilders/122755d1336497952-jay-cutler-2001-mr-olympia-pics-x_73946d51.jpg)
(http://muscletime.com/index.php?view=image&format=raw&type=img&id=41526&option=com_joomgallery&Itemid=202)
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Indeed, just terrible. ::)
(http://anthonycolpo.com/wp-content/uploads/2011/06/Jay-Cutler-Mr-Olympia-2009.jpg)
(http://forums.steroid.com/attachments/pictures-pro-bodybuilders/122755d1336497952-jay-cutler-2001-mr-olympia-pics-x_73946d51.jpg)
(http://muscletime.com/index.php?view=image&format=raw&type=img&id=41526&option=com_joomgallery&Itemid=202)
Looks like shit. 1st photo is possibly photoshopped, still looks like shit, conditioned legs but not everywhere else, block waist, no vascularity, shit arms, no tie-ins, no flow, looks like a FRIDGE, most undeserving Mr Olympia ever !!!
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offcourse hes well built, but tons of amateurs with for example much better arms.
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i tried ronnie coleman arm principels today
first i trained back where i also did the secret weapon of coleman t bar rows
butt anyway.......
for arms i did for the first time in my life the 21 rep curls, i only used 30kg but it was heavy as hell with all them reps
is such high reps good for mass tho? maybe coleman just did it for density
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Love the 21's. Old school for sure. 7 + 7 + 7 = 21
tommy, is this gonna be on the exam?