Ronnie Coleman Bio

Ronald Dean Coleman "Ronnie Coleman" was born in Bastrop, Louisiana in the United States of America on May 13th 1964.

In his youth Ronnie Coleman trained in mixed martial arts but moved to the body building circuit in his teens.

At Grambling State University Ronnie Coleman played football for the university football team called GSU Tigers. After graduating university in 1989 with a degree in accounting Ronnie became a police officer and really started training hard.

Ronnie Coleman went amateur in 1991 and won the IFBB World Amateur Championships, this spring board took him on to bigger and better things.

In 1998 Ronnie won his first Mr. Olympia contest, a contest he went on to win another seven times meaning he won it every year from 1998 to 2005.

Compared to many body builders and power lifters Ronnie Coleman is not large in height as he is only 5' 11" (180 cm) but this did not stop him winning the most coveted titles in bodybuilding.

Ronnie Colemans Stats

Off Season Weight: 330 lbs
Competition Weight: 296 lbs

Biceps Curl

The biceps curl is a strength exercise used to train the biceps brachii muscle, but you do find many people use the biceps curl to increase size and definition of the biceps as it can be seen as a vanity muscle that is asthetically pleasing to the eye.

The biceps curl is quite a versatile exercise as it has many variations and forms, you can perform the biceps curl with a barbell, dumbbells, an E-Z bar or even a cable machine.

Not only can you alter the type of weight you are using when carrying out the Biceps curl, you can also sit or stand, use support such as a preacher bench and also change your grip to work different areas.

Grip variation

The normal stance for the biceps curl is with a supinated grip, this means with your palms facing upwards. You may notice some people using a pronated grip with their hands facing down or even a morelli grip which is a powerlfifting grip where the lifter has one hand supinated and the other pronated.

By using different grips you will put emphasis on different parts of the muscles in the arm as well as the biceps.

Biceps Curl

Equipment - Barbell or Dumbbells of desired weight

Preparation - Stand with your feet shoulder width apart and with your chosen grip holding your chosen barbell or dumbbells by your waist (arms straight)

Movement - Bring the barbell/dumbbells towards your chest making sure that your body stays straight and does not move throughout the movement then return to your starting stance then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Watch below for various Biceps curl types

Barbell Biceps Curl

Dumbbell biceps curl



EZ Bar Biceps Curl

Andy Bolton

Andy Bolton, born Andrew Alan Bolton on 22nd January 1970, grew up in Dewsbury, Yorkshire.

In his youth Andy Bolton played rugby league and was quite the athlete in the 100 metre sprint, that was until he saw some boys older than him lifting weights in the local youth centre. Andy decided weight lifting was for him at the ripe age of thirteen.

Andy's father did not like the idea of his son training with weights at such a young age, with good reason, so kept Andy's lifting to a minimum until he was eighteen and his father gave him free reign to really hit the weights hard.

Andy Bolton won his first powerlifting competition in January 1991, the competition was the Yorkshire Junior Championship.

Since 1991 Andy has moved from strength to strength (literally) in the powerlifting arena, currently Andy has won

• 6 times World Superheavyweight Powerlifting Champion
• Official World Record holder in the squat (550.5kg, -1213lbs)
• Official World Record holder in the Total (1273kg, -2806lbs)
• Official World Record holder in the Deadlift (455kg, -1003lbs)
• The only man in history to cross the 1000lb barrier in the deadlift.
• Arnold Schwarzenegger Classic WPO Professional World Champion.