Ronnie Coleman s Quad Workout for Huge Gains × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Feature
Ronnie Coleman s Quad Workout for Huge Gains
By Ruby khanna Modified 28 Sep 2022 Follow Us Comment Share Ronnie Coleman's killer quad workout (Photo via Instagram/fitnessandbodybuildingnewsfeed and bb.hard_worker) Eight-time Mr.Olympia Ronnie Coleman knows best about getting jacked quads. "The King" says that without his brutal leg routine, he wouldn’t have reached the top and won eight straight Olympias. Coleman knows very well what it takes to make huge gains. He recently shared what he did - especially his leg workout routine - that helped him achieve a massive lower body. If you want to work on your quads, here's Ronnie Coleman’s leg workout routine to help you. We’ve put together Coleman’s quad workouts to guide you through the process of achieving some serious growth. You will likely benefit from the exercises and advice from one of the biggest men on the planet. View this post on Instagram Instagram Post Ronnie Coleman s Quad Workout
For Mr. Olympia, it was all about straight sets of free weight squats for pure quad mass. Coleman's leg routine would start with squats, followed by leg presses and finally, leg extensions on the machine. For each exercise, he used the heaviest weight possible, which was followed by a drop set for leg extensions and leg presses. “It is a brutal way to train your legs, and you also might want to throw up. But the gains will be worth it”. – Ronnie Coleman Squat
Coleman recommends performing five pyramid sets of squats with 12 reps per set. Pyramid sets mean you have to start with a light weight, and increase the weight with each set. You need to opt for weight so that you reach failure at around 11 reps, and continue to force through failure for 2-3 more reps. Remember that it will definitely be challenging, and you may also feel the worst burn, but find the power to get through the sets. View this post on Instagram Instagram Post Ronnie Coleman preferred butt to ankles for his quad stimulation, but not everyone can handle that because of weak knees, lack of mobility, etc. Nevertheless, you must try to go below the parallel at least. The entire focus throughout the exercise should be on keeping your hips lower than your center of gravity and experiencing a nice deep stretch. “Since I always maxed out on my last set, good form was foremost in my mind. No pitching forward, no arching my back, and I kept my butt lower than my body’s center of gravity. Never does it thrust backward and upward. Concentrate on getting a pump in your quads." – Ronnie Coleman Leg Press
Ronnie Coleman’s squat workouts were brutal as always, but wait till you hear how he advises performing leg presses. According to Coleman, he went straight from squats into the leg press machine with a little break in between. For leg presses, he recommends pyramid sets in weight for four sets. In the last set, he advises reaching your maximum threshold of burn, and proceed quickly to the drop sets. Have a spotter remove one plate off both sides, and continue the exercise for as many reps as possible. Put on one weight plate again, and continue to pump another set. Continue doing that till there's a single plate left. View this post on Instagram Instagram Post Leg Extension
Ronnie Coleman performed leg extensions following the same rep and set pattern as he did the leg presses. He started with pyramid sets of four to failure and used enough weight to keep his reps at 15. At the top of each rep, he contracted his muscles. He advises that as soon as you reach the maximum pump, immediately drop the weight stack by 20 pounds, and straightaway pump out another set. Continue that pattern till you go through the entire weight stack, and end the sequence at the lightest weight on the machine. View this post on Instagram Instagram Post So, are you strong enough to give Ronnie Coleman’s quad workout a try? It needs no reminding that the workout is not for the faint-hearted. However, if you're ready to take your gains to an all-new level, look no further than Coleman’s killing quad workout mentioned above. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी