There is only one King of Bodybuilding: Ronnie Coleman. An 8-time Mr. Olympia winner known for lifting weights that would crush a small car, Ronnie’s training style is legendary. But is it scientifically optimal for the average lifter?
To find out, Dr. Mike Israetel didn't just review the workout—he became the King. Donning the signature outfit (and a questionable accent), Dr. Mike put Ronnie’s classic back and biceps routine to the test to see if "light weight baby" is actually the secret to a massive back.
TL;DR: Key Takeaways
- The Basics Work: Ronnie didn't do fancy tricks. He did deadlifts, rows, and pulldowns. Heavy basics are still the foundation of a great back.
- Deadlifts are Taxing: Starting a back workout with heavy deadlifts is incredibly fatiguing. For pure hypertrophy, Dr. Mike suggests moving them to leg day or doing them stiff-legged to target the hamstrings and erectors specifically.
- Range of Motion: Ronnie didn't always use a full range of motion (ROM) by modern standards, but he controlled the weight enough to keep tension on the muscle. For most people, a strictly controlled full ROM is safer and more effective.
- Behind-the-Neck Pulldowns: Ronnie loved these, but they require immense shoulder mobility. If your shoulders hurt, stick to pulldowns to the front.
The Deadlift Dilemma
Ronnie famously started his back workout with heavy deadlifts. Dr. Mike notes that while deadlifts definitely build the traps and spinal erectors, they are biomechanically more of a leg exercise (glutes and hamstrings) than a lat builder.
The Verdict: If you love deadlifts, do them. But be warned: doing them heavy at the start of a workout generates massive systemic fatigue, which might limit how hard you can train your lats and upper back later in the session. Dr. Mike recommends saving standard deadlifts for leg day or doing Rack Pulls/RDLs for back thickness.
Rowing for Thickness
Next up were Barbell Bent Over Rows and T-Bar Rows. These are staples for a reason. They load the lats, rhomboids, and traps heavily.
- Bent Over Rows: Ronnie did these with a bit of "English" (body momentum). While strict form is generally better for hypertrophy, a little momentum is acceptable as long as you control the eccentric (lowering) phase.
- T-Bar Rows: A fantastic exercise. Dr. Mike prefers the chest-supported version to save the lower back, but the freestanding version Ronnie used is undeniably "hardcore" and effective if your spine can handle it.
The Risky Business: Behind-the-Neck Pulldowns
Ronnie Coleman possessed incredible shoulder mobility, allowing him to pull heavy lat pulldowns behind his neck safely. Dr. Mike cautions that for the average lifter, this movement is high-risk for shoulder impingement.
The Fix: Pull to the front (to your upper chest). It hits the lats just as well, if not better, and is significantly safer for your rotator cuffs.
Final Thoughts: Should You Train Like Ronnie?
Ronnie Coleman was a genetic anomaly who trained with frightening intensity. You can absolutely get results from his workout, but you don't need to lift 800lbs or risk your spine to do it. Take the principles—hard work, basic compound movements, and consistency—and leave the ego lifting at the door. As Dr. Mike says, "You can take inspiration from anybody's workout" as long as you tweak it to fit your own biomechanics and recovery needs.
Frequently Asked Questions
Are deadlifts a back or leg exercise?
Biomechanically, standard deadlifts primarily target the posterior chain of the legs (glutes and hamstrings). However, they rely heavily on the spinal erectors and traps for isometric support, which is why bodybuilders often include them on back day. For pure lat growth, they are not the most efficient tool.
Is it safe to do behind-the-neck pulldowns?
For most people, no. It places the shoulder joint in a compromised position that can lead to impingement and injury. Unless you have elite mobility (like Ronnie), sticking to front pulldowns is safer and just as effective for muscle growth.
Did Ronnie Coleman use good form?
Ronnie used "momentum" frequently, but he always controlled the weight on the way down and maintained tension on the target muscle. He lifted heavy, but he didn't just throw the weight around mindlessly. However, for non-elite lifters, stricter technique usually yields better hypertrophy results with lower injury risk.
Can I get big without lifting extremely heavy weights?
Yes. Ronnie Coleman was known for lifting heavy, but hypertrophy can be achieved with lighter weights (in the 5-30 rep range) as long as you train close to failure. You don't need to deadlift 800lbs to build a massive back.
