Many, including bodybuilding veteran Rich Gaspari, still believe that bodybuilding peaked with Ronnie Coleman.

In a June 7 Instagram post by Gaspari Nutrition, Gaspari was seen answering the question, “What do you think is the golden era of bodybuilding?”

Gaspari said, “I think the best bodybuilders, like Ronnie Coleman, were like the pinnacle. Because he was like ripped and big and aesthetic.”

Later in his statement, comparing Coleman’s physique with modern-day bodybuilders, Gaspari said,

“I haven't seen the new look to look like him. You know, that look. Because he's actually like, if you look at guys, I mean, no disrespect to the top guys, but they don't have that grainy muscle like Ronnie Coleman had or even Dorian Yates had.”

And no one can deny Gaspari.

Coleman had razor-sharp conditioning and sheer mass. Some of the qualities that make Coleman superior to modern-day bodybuilders include:

• Coleman's freak factor: It was the 8th time Mr. Olympia reached an unprecedented weight of nearly 300 lbs for competition. What was interesting was that he reached that weight without sacrificing his structural proportions and V-taper.
• Unique back development: Coleman was known for his lower back. The detailed structure and muscle separation were rarely seen in any other bodybuilders. Apart from that, his rear double-biceps are among the best in bodybuilding.
• Powerlifting strength: Coleman was known as The King, who built his thick muscles through intense powerlifting. Coleman also set records for deadlifting and squatting at 800 lbs.

When Gaspari was asked whether Coleman's immense strength and power came from power lifting or not, he said, “I don't know if it's the lifting or it's, I don't know…. Or the gear? I mean, a lot of guys are much bigger, because they are, but I don't know if they're better”.

So, what exercise helped Coleman get that massive look?

Ronnie Coleman's workouts during his peak

According to Generation Iron, Coleman used to train his body through intense weightlifting. For each body part, Coleman assigned specific days and exercises.

Monday: Shoulders, back, and biceps

• Deadlift: 3× 8-10 reps
• Barbell Rows: 3× 8-12 reps
• T-Bar Rows: 3× 8-12 reps
• Barbell Curls: 4 × 8-10 reps
• Preacher Curls: 4 × 8-10 reps
• Cable Curls: 4× 10-12 reps
• Military Press: 3 × 8-10 reps
• Seated Dumbbell Press: 3 × 8-10 reps
• Front Dumbbell Press: 3 × 8-10 reps.

Tuesday: Legs

• Squats: 5 ×5-8 reps
• Leg Press: 5 × 5-8 reps
• Hamstring Curls: 3 × 8-12 reps
• Stiff Leg Deadlifts: 3× 8-12 reps
• Lunges: 3× 10 each leg.

Wednesday: Triceps and chest

• Bench Press: 5× 5-8 reps
• Incline Bench Press: 3 × 8-12 reps
• Close-Grip Bench Press: 3 × 8-12 reps
• Dumbbell Flyes: 4× 8-10 reps
• Dumbbell Press: 4 ×8-10 reps
• Seated Dumbbell Extensions: 4 × 8-12 reps.

Thursday: Shoulder, back, and biceps

• Barbell Rows: 4× 8-12 reps
• Low Pulley Rows: 4× 12-15 reps
• Spider Curls: 4× 10-12 reps
• Machine Curls: 4 × 10-12 reps
• Seated Dumbbell Press: 4× 8-10 reps
• Lat Pulldowns: 3 × 8-12 reps
• Front Lat Pulldowns: 3 × 8-12 reps.

Friday: Legs

• Front Squats: 5 × 8-12 reps
• Leg Extensions: 4× 12-15 reps
• Standing Leg Curls: 4× 12-15 reps
• Hack Squats: 3× 10-12 reps
• Lying Leg Curls: 3× 10-12 reps.

Saturday: Triceps, calves, and chest

• Incline Dumbbell Press: 4 × 8-12 reps
• Incline Dumbbell Flyes: 4 × 8-12 reps
• Skullcrushers: 4× 8-10 reps
• Rope Pressdowns: 4 × 8-10 reps
• Decline Bench Press: 4× 8-12 reps
• Decline Dumbbell Press: 4 × 8-12 reps.

Sunday: Rest day.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil