Who is Big Ramy?
Elssbiay, born 16 September 1984, is an Egyptian professional bodybuilder who competes in the IFBB. Big Ramy is the nickname given to Elssbiay. A bodybuilding Olympian, he will represent the United States at the 2020 contest. Born in Al-Sebea in the Burullus district of Kafr el-sheik, he grew up near Baltim. Fishing was his occupation, where he went to Kuwait before he began to train as a professional. In 2012, just three years after starting to train, Elssbiay won his first pro card at the Amateur Olympia in Kuwait City. As of 2010, Elssbiay is a member of Oxygen Gym Kuwait. As of 2011, he weighed 200 lbs, and at Amateur Olympia Kuwait 2012, he weighed 286 lbs and was crowned champion. IFBB Pro debut for Elssbiay came at the New York Pro of 2013, which he won. Elssbiay won the Mr. Olympia title in 2020. He was banned from competing at the 2020 Europa Pro Bodybuilding Championships after he tested positive for COVID-19 in October 2020.
Big Ramy Workout Routine
Therefore, you cannot achieve your ideal body without engaging in a vigorous and intense workout routine. Similarly, Big Ramy has put all of his efforts into his workout for years to achieve this championship. The person behind this progressive result is Ahmad Alaqi, the trainer of Big Ramy. To build massively toned muscles, he forced him to work on his back, chest, legs, and arms. We’d like to tell you a little bit more about Mr. Olympia 2020, Big Ramy’s workout that made him look invincible. He worked out every day on one muscle group under the guidance of his trainer.
Monday = Chest day
Tuesday = Leg day
Wednesday =
Delts
Thursday = Back
Friday = Arms.
As a
result, in Mr. Olympia 2020, Big Ramy could rest his muscles and work out one
body part at a time. The approach of
Ahmad Alaqi has resulted in incredible results, so much so that it is
awe-inspiring.
Back Workout:
■ Machine row; 4-5 sets, 5 reps
■ One-arm dumbbell row; 4-5 sets, 15 reps
■ Seated cable row; 4-5 sets, 15 reps
■ Lat pulldown to the front; 4-5 sets, 15 reps
■ Lat pulldown to the rear; 4-5 sets, 15 reps
The
workout routines of Mr. Olympia 2020, Big Ramy, usually include 4-5 sets and 15
reps to make muscles pump – Mr. Olympia 2020, Big Ramy, focuses on reducing
body fat.
Arms Workout:
■ Bar pushdown; 4-sets, 12 reps
■ One-arm dumbbell extension, 4-sets, 12 reps
■ Rope pushdown; 4-sets, 15 sets
■ Hammer curls; 4-sets, 12 reps
■ Preacher curls; 4-sets, 12-reps
■ Rope curl; 4-sets, 12 reps
To do
this, Big Ramy divided his arm workout into two categories, triceps and biceps.
Aside from providing Big Ramy with impressive arms similar to Arnold
Schwarzenegger’s, he implemented this workout. Lastly, since the arms are a
smaller body part and help support the chest, back, and shoulders, they must be
worked harder.
Chest Workout:
■ Incline barbell or machine press; 4-sets, 12 reps
■ Incline dumbbell flies; 4-sets, 12 reps
■ Flat barbell dumbbell; 4-sets, 12 reps
■ Seated machine press; 4-sets, 12-reps
■ Cable crossover; 3-sets, 15 reps
It’s
quite impressive and robust to see Mr. Olympia 2020, Big Ramy chest workout.
His workout can also be helpful for experienced lifters who want to build a
similar physique to Big Ramy. There are
no supplements or medications that can deliver healthy and natural results
besides exercise. Consequently, the more time you spend on training, the bigger
and more muscular you will become.
Leg Workout:
■ Leg extensions; 4-sets, 12 reps
■ Squats; 4-sets, 20-reps
■ Leg presses; 4-sets, 10-reps
■ Machine squat; 5-sets, 15 reps
While
you are working out, your legs support the weight of your entire body, so you
must appreciate their importance as bodybuilders. Leg exercises also require
maximum time and effort for maximum muscle activation. An intense look comes
from your legs. Likewise, Big Ramy’s workout routine will inspire you. As a
result, you become more energetic and your hormones are stimulated.
Favorite Exercises
Since
his quads are so enormous, he’s out of room to add muscle. As if it were spare
wheels on his wheels, the meat hangs from his sides. This is complemented by
his tiny knee joints and small calves (not to mention his cartoonishly enormous
upper half), creating the effect that prompted a roar of laughter during his
first Olympia appearance. It’s like being in Jurassic World, where the unreal
suddenly appears real. In addition to size, shape, balance, and separation must
also be considered when determining the greatest legs. There is still debate
about that. Ladies and gentlemen, we have a winner for the largest quad
ever. Take a look at Big Ramy.
Leg Extension
The
first thing Big Ramy does when he does wheel workouts is extended his legs. In
the past, this has been nothing more than a warmup with two sets of 50. His
work sets of 15 for other occasions have been significantly heavier. With three
sets of 20-25, our sample routine cuts the difference. You can think of it as a
working warmup. “This is to make sure my knee joints are warm but also to begin
the workout with some real work,” He explains. He guarantees that all three of
the compound exercises that follow better target his quads by beginning with
the only isolation exercise of his quad routine. Three seconds is often the
length of a contraction for him. As a result of such tensing against
resistance, striations and quad separations are brought into focus for
Elssbiay.
Squat
Six
weeks before the 2015 Summer Olympics, there is a video on YouTube of Ramy
squatting. The bar is bending slightly as he completes reps with 495—a big
enough number that it appears that the bar is about to surrender. The video
shows him doing eight repetitions, but he had already begun before it began and
he remains strong when it ends. The final tally was between 12 and 15 reps
since that’s the typical set of squats for a 316-pound beast. He has hip-hop
playing on his Beats by Dre headphones (which are clamped over his hoodie’s
hood). The knees of his sweat pants are wrapped around his knees. He has a wide
stance and his toes are pointed outward. He fires off reps like a piston, up
and down without pause from nearly parallel at the bottom to nearly straight at
the top, maintaining constant tension on his quadriceps.
He
also generates a steady base by angling his feet outward, and he emphasizes
more the strength of his quads by focusing on them. By angling his feet outward
and concentrating on his quadriceps, he also generates a steady base while
focusing on that area of the body. As a matter of fact, this is the exercise
that has done the most to transform the 5’9″ Egyptian from 200 pounds at his
first contest in 2011 to 316 pounds at the athletes’ meeting two days before
the 2015 Mr. Olympia. “From the time I learned how to squat correctly, my legs
just started growing,” The statement is made by Ramy. “You need to maintain
good form, stay upright, be safe, and work consistently at getting stronger.”
Leg Press
Dorian
Yates was Ramy’s first bodybuilding idol before he became Big Ramy. The
fisherman had taken up weightlifting as a hobby after starting as just Average
Elssbiay. His body mechanics didn’t correspond with free-weight squats, so the
six-time Mr. Olympia (1992–97) turned away from them. The three machine
exercises that Yates used to build his massive quads were leg extensions, leg
presses, and hack squats. However, Ramy implemented Yates’ three exercises—the
mechanical basics of weight lifting—even though he found squats to be
particularly effective for him.
The
leg press machine he uses is angled at 45 degrees. Two important aspects of
this exercise are its form. The first type of foot placement he usually uses is
extremely low. In this position, the quads are worked more and the glutes less.
Unsurprisingly, this is harder than putting your feet on the footplate
high. In addition to his stance, he has
a particular way of standing. The space is just wide enough to fit his gigantic
thighs between his waist and sides in the low position. It allows him to go
deeper than bodybuilders who adopt a more narrow stance. The hard but most
effective way is to go this route.
Leg presses
are a waste of time for too many bodybuilders. It is then loaded with plates,
and quarter reps are performed in an erect, narrow stance. Ultimately, Elssbiay
is not aiming to impress anyone by leg pressing for short sets and short reps
(literally). He makes certain his form maximizes quad activation with his
weight lower than 1,000 pounds. During his reps, he gets deep, fluid
lifts. A lot of points are racked up by
him. He can reach 30. “This one hurts,” A smile spreads across his face. “But
you just have to keep going. Fight through the pain.”
Machine Squat
As a
final exercise, Elssbiay performs a mechanical squat. Kuwait City’s Oxygen Gym
has a variety of equipment for him to choose from, from traditional hack squats
to more modern machines. Super squat machines are typically his go-to exercise
machines. Over the past decade, this has become increasingly popular in gyms,
but in case you’re unaware, here’s a quick primer. Its closest cousin is the
hack squat, which is performed with your back against the pad. Although it
doesn’t have wheels, the carriage doesn’t move like a hack squat. Rather, it
moves up and tilts back on hinges. This machine’s “super” qualification comes
from its reversibility. Faced with the pad, lean forward for a power squat that
mimics that of a football lineman in the trenches.
Although
Ramy’s position in the latter position is good for variety, he is trying to
isolate his quads and avoid stimulating his glutes and hips, so he places his
feet on the pad for his super squats.
The descent is similar to a free-weight squat, where the first leg comes
up just short of lockout, similar to a free-weight squat. With his feet
slightly out in front, he is limiting his range of motion, but he does not need
to wrap his knees (this makes it easier). Also, his feet are about 10 inches
apart, a smaller distance than when he performs free-weight squats. His range
of motion is locked in, and the back pad keeps him in an upright position, so
he can concentrate only on his legs.
Elssbiay’s Quad Routine
Leg Extension: 3
sets, 20–25 reps
Squat: 4 sets, 10–15 reps
Leg Press: 4
sets, 15–25 reps
Machine Squat: 4
sets, 10–15 reps
Ramy’s Rules
1. Focus
on the basic exercises.
2. Do
full reps for full development.
3. Master
the squat, and always maintain proper form.
4. Reps
in the 10–25 Range work best for quads.
5. Train
legs once weekly.
6. The
machine often has an advantage over free weights.
The
combinations of exercises, sets, and reps don’t need to be secret. There is
secret hiding somewhere in Ramy’s DNA that no one else knows, a secret that
will unlock his incredible growth. There are several leg exercises that he
performs on moderate to slightly higher-than-moderate repetitions, including
leg extensions, barbell squats, and 45-degree leg presses. Information like
that helps formulate and execute your routine. Nevertheless, the main
ingredient for maximizing your leg potential is that special seasoning that
makes the recipe – the will to work hard. That’s as close as you’re going to
get to Ramy’s gargantuan quads without resorting to genetics.
In
addition to living above the Oxygen Gym for years, Elssbiay walked to the squat
rack just one flight of stairs away. Gym rats are sometimes referred to as
“living in the gym.” He came close to doing it. Moreover, he devotes the same
amount of effort to his training sessions that his family members devote to
their long, brutal fishing days. Quad training is unique among body parts in
the sense that it requires regular journeys through pain barriers. Lactic acid will accumulate, especially when
you do more reps. There will be a mental chorus of “Stop!” followed by
blood-curdling screams. However, you
need to keep going. There’s another rep, and another, and another. When you become friends with pain instead of
seeing it negatively, you are signaling that you are in the process of growing.
It’s that never-surrender mentality that drives Big Ramy’s leg workouts, and
it’s his secret to success.
Big Ramy Diet and
Nutrition
Our
health is dependent on two things when it comes to diet. First, let’s examine
our daily diet. Another thing we should consider is how much exercise we do as
part of our daily routine.
Diet
plans must consider calories as well as macronutrients like protein,
carbohydrates, and fiber. If you want to
live a healthy and fit life, you must know that sleeping and eating are the
most important activities.
Meal 1
12 egg
whites
3
whole eggs
8 oz
sweet potato
Meal 2
5 oz
of rice
8 oz
chicken breast
Meal 3
Protein
shake
Meal 4
4
whole eggs
8 oz
sweet potato
Meal 5
8 oz
chicken breast
1 cup
brown rice
1 cup
sliced pineapple
Meal 6
10 oz
salmon
1/2
cup cooked white rice
Meal 7
10 oz
steak
Green
salad
Meal 8 (taken in the middle of the night)
Protein
shake
2 tbsp
peanut butter
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