“Hypertrophy Coach” Joe Bennett mentors many of the world’s top athletes, offering them his training advice and muscle-building philosophies. Bennett recently dissected the training split of eight-time Mr. Olympia Ronnie Coleman.
Bennett uses illustrations to explain training mechanics and what he likes and dislikes about one of bodybuilding’s greatest champion’s techniques in the gym.
Bennett’s Back Training Tips
- Do Deadlifts
- Train Lagging Muscles First
- Don’t Row for Bigger Lats
- Preacher Curl for Bigger Biceps
[Related: Why Science-Based Training Won’t Get You Stronger]
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Analyzing Coleman’s Deadlift Form
Deadlifts are the upper echelon of muscle and strength-building exercises. It’s no surprise Coleman prioritized them on back day. Analyzing form, Coleman’s pulls start from a high hip position and 120-degree knee angle, similar to a Romanian deadlift (RDL) with less knee bend than conventional. This setup, paired with a near-horizontal torso, favors the back erectors and glutes over the quads.
[To] challenge erectors, you need a spine angle parallel to the ground.
The lower the trunk, the more joint torque challenge occurs at the hips.
You will never have erectors as thick as they can possibly be unless you have a deadlift in your program.
Bennett encourages choosing your favorite deadlift variation that can be performed correctly and progressively.
Barbell Bent Over/T-Bar Landmine Row
Next on Coleman’s back day was the all-around standing bent-over row. While he claimed it targeted his lower back, Bennett argues otherwise.
Arms flared out doing a bent-over row, it’s upper back.
Bennett reinforced his point by highlighting the high pulling angle and scapular demands.
Nonetheless, Bennett praised Coleman’s blend of explosive yet controlled rowing technique while handling 495 pounds. Bennett postulated that the quick descent of the heavy load during the lowering phase could trigger greater muscle gains.
However, Bennett suggests Coleman wouldn’t target the lats with this variation. Bennett instead suggests overhead movements like pull-downs as superior. Dumbbells may allow for better lat engagement.
[For] a better stretch, pick an exercise that takes the lats near their stretch length.
Coleman also included close-grip T-bar rows, but Bennett prefers a wider grip for optimal upper back activation.
Biceps Routine and Bennett’s Favorite Curls
Coleman saved biceps for last. Bodybuilding’s greatest of all time can get away with it, but Bennett would perform biceps first if they’re a weak point.
Preacher curl is my top choice for biceps training.
Preacher curls versatility and freedom when using a dumbbell help overload the motion in the middle of the range of motion.“ While Bennett “preaches” this technique, using a full range of motion may be more beneficial, as research has shown greater growth in the lower biceps near the elbow where it’s most strained with the arm extended. (1)
As for Bennett’s second favorite biceps exercise, he recommends behind-the-body cable curls or incline curls to hit the outer long head of the biceps and maximize the stretch.
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Reference
- Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
Featured image: @ronniecoleman8 on Instagram
