Ronnie Coleman's Training - UK-Muscle Body Building Community

**Tinytom** · 18-11-2005, 11:54 AM

I read an interesting article in Ironman about the 'secrets' behind Ronnie's training and how he can get so big with only partial reps.

The basic run down is that the article followed a peak contraction/muscle work theory. This is simplified as follows: a muscle has a range of movement but only in about 40% of this range does maximum strength apply and so to increase muscle size you should work within that range.

We've all had this problem I'm sure whereby we do bicep curls for example and we need a spotter to just push the bar up a little bit so we can finish the lift. The article did make a lot of sense but I've always been an advocate of a full range of motion to hit all the fibres and have always worked on the presumption that by not going through a full range you are not stimluating growth all over the muscle and hence reducing gains.

However thinking on the other side of things, muscle fibres are not split down into sections and so you should only have to stimluate growth in the fibre itself by increased workload to make it grow. If this stimulus occurs in the 40% maximal strength area then surely the IGF1 response to the heavier workload will effect the whole fibre making the overall size of the muscle grow?

Aside from the obvious 'Ronnie uses loads of gear' option, What does everyone else think? :confused:

Ironman · 18-11-2005, 12:44 PM

I dont really know anything about the science behind the lift, but intersesting post.
Working out this way - Am i right in saying that this method ie partial reps would be easier on the joints - allowing you train harder and lift bigger without the wear and tear of full reps? Also working within this range would you fatique less quickly when compared to full range reps allowing you to train more intensly?

Galtonator · 18-11-2005, 12:48 PM

I dought Ronnie has put that much behind it he just does what works for him. I know he doesnt lock out to save his joints. I think that was in Muscular development

chrisgatguis · 18-11-2005, 02:21 PM

Quote:

Originally Posted by Ironman

I dont really know anything about the science behind the lift, but intersesting post.
Working out this way - Am i right in saying that this method ie partial reps would be easier on the joints - allowing you train harder and lift bigger without the wear and tear of full reps? Also working within this range would you fatique less quickly when compared to full range reps allowing you to train more intensly?

(my first post hi everyone)

i dunno if it would fatigue less quickly coz say when your benching if u dont lock out at the top ie your tri's dont take over for that little split second hence giving u no rest at the top of the rep. so maybe u would fatigue quicker. not sure like

Ironman · 18-11-2005, 02:44 PM

yes but you'l be pushing the weight through a shorter range and so expending less energy. You could do 10 partial reps easier than 10 full reps.

**Tinytom** · 18-11-2005, 03:13 PM

I think the idea is that you can push more weight with this method so you would make better use of the same energy, therefore amount of work would be the same if not increased as you would not have the problem of the muscle failing in the 60% of the rep where strength is lower.

the_gre8t_1ne · 18-11-2005, 03:37 PM

I would realy appreciate it, if there was a diagram or video to show this example

Timmy Smooth · 19-11-2005, 01:34 PM

Yes, could we have examples of these partial reps? I.E. Perhaps choose 5 or 6 of the main compound exercises and where the aforementioned key 40% would be in the range of motion?

Thanks...

Bigdav · 20-11-2005, 04:23 PM

Ive got two of ronnies training vids and i think its a case of him using continuous tension on the muscle (rather than any fancy rom stuff). If you watch him closely he doesnt lock out and rarely pauses at the bottom.
ive always though that for some movements, especially for biceps and calves a full rom is overrated. If you see most of the top pro's training very few of them use a full rom, most of them dont even touch the bar to their chest when benching.
If you look into it theres lots of information on the benefits of using partial when injured and when your trying to increase overall strength.
cant remember where i saw the article but a recentish study found that doing half reps for squats gave the same gains in strength and/or size as full reps

Still think ronnies just major freak though, ive never seen anyone train with as much weight and as hard as he does

18-11-2005, 11:54 AM	#1 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,655	Ronnie Coleman's Training I read an interesting article in Ironman about the 'secrets' behind Ronnie's training and how he can get so big with only partial reps. The basic run down is that the article followed a peak contraction/muscle work theory. This is simplified as follows: a muscle has a range of movement but only in about 40% of this range does maximum strength apply and so to increase muscle size you should work within that range. We've all had this problem I'm sure whereby we do bicep curls for example and we need a spotter to just push the bar up a little bit so we can finish the lift. The article did make a lot of sense but I've always been an advocate of a full range of motion to hit all the fibres and have always worked on the presumption that by not going through a full range you are not stimluating growth all over the muscle and hence reducing gains. However thinking on the other side of things, muscle fibres are not split down into sections and so you should only have to stimluate growth in the fibre itself by increased workload to make it grow. If this stimulus occurs in the 40% maximal strength area then surely the IGF1 response to the heavier workload will effect the whole fibre making the overall size of the muscle grow? Aside from the obvious 'Ronnie uses loads of gear' option, What does everyone else think? :confused: __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

18-11-2005, 12:48 PM	#3 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 420	I dought Ronnie has put that much behind it he just does what works for him. I know he doesnt lock out to save his joints. I think that was in Muscular development __________________ BULK SUPPLEMENTS DIRECT To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF

18-11-2005, 03:13 PM	#6 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,655	I think the idea is that you can push more weight with this method so you would make better use of the same energy, therefore amount of work would be the same if not increased as you would not have the problem of the muscle failing in the 60% of the rep where strength is lower. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

18-11-2005, 03:37 PM	#7 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	I would realy appreciate it, if there was a diagram or video to show this example __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-11-2005, 04:23 PM	#9 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Ive got two of ronnies training vids and i think its a case of him using continuous tension on the muscle (rather than any fancy rom stuff). If you watch him closely he doesnt lock out and rarely pauses at the bottom. ive always though that for some movements, especially for biceps and calves a full rom is overrated. If you see most of the top pro's training very few of them use a full rom, most of them dont even touch the bar to their chest when benching. If you look into it theres lots of information on the benefits of using partial when injured and when your trying to increase overall strength. cant remember where i saw the article but a recentish study found that doing half reps for squats gave the same gains in strength and/or size as full reps Still think ronnies just major freak though, ive never seen anyone train with as much weight and as hard as he does __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

18-11-2005, 12:44 PM	#2 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	I dont really know anything about the science behind the lift, but intersesting post. Working out this way - Am i right in saying that this method ie partial reps would be easier on the joints - allowing you train harder and lift bigger without the wear and tear of full reps? Also working within this range would you fatique less quickly when compared to full range reps allowing you to train more intensly?

18-11-2005, 02:44 PM	#5 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	yes but you'l be pushing the weight through a shorter range and so expending less energy. You could do 10 partial reps easier than 10 full reps.

19-11-2005, 01:34 PM	#8 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Yes, could we have examples of these partial reps? I.E. Perhaps choose 5 or 6 of the main compound exercises and where the aforementioned key 40% would be in the range of motion? Thanks...