Ronnie Workout Jersey Shore – “Get Big Biceps, Bro…”
Posted by Brad Campbell
18
Oct, 2010
Celebrity Fitness: Ronnie Workout Jersey Shore…by Brad Campbell
When I first started watching season one of “Jersey Shore,” my first thought was damn, those dudes are on ‘roids for sure. Now, after watching season two (“Jersey Shore Miami”), I’m giving Ronnie, “The Situation” and Pauly D the benefit of the doubt.
Clearly, our boy Vinny is not on da juice (no offense, playboy).
Ronnie probably looks the most jacked out of all the guys, but in my research for this post, I discovered he’s only 5’5″ and weighs around 220 lbs. He’s pretty freakin’ short and stocky. Plus, he’s got good skin. None of that “backne” that most steroid users get.
Therefore, I’m saying he could be el natural (aka ‘roid-free).
One thing’s certain — Ronnie’s got some killer guns. Notice how his biceps always seem to be formed, even when he’s NOT at the gym, pre-club pumping, or listening to Sammi “Sweetheart” grill him about motor-boating some grenade?
That’s cool.
And I’m sure most guys want to build big biceps just like our boy Ronnie. I mean, what fun is TEE-SHIRT TIME if you’ve got spaghetti arms dangling outta your $75 Ed Hardy?
It ain’t.
It’s important to have good arms. Even if you’re going for the long and lean, more athletic type of look…
Your abs might be shredded like “The Situation” …your hair might be guido-certified like Pauly D …but nothing shows that you’re committed to your fitness like a toned pair of bi’s and tri’s.
So let’s talk about how to get some BIG guns like Ronnie from Jersey Shore…
If you’re like most guys (especially ME), you probably struggle with building bigger biceps. That’s why I’m not gonna give you some lame-ass “3 sets of 10 reps alternating dumbbell curls” BS…
Homey don’t play that.
‘Cuz it doesn’t work. (at least not well…)
To really add substantial size to your biceps, I want you to STOP doing what you’ve been doing for the last 6 years — no more wussy isolation curls or back-swaying barbell curls…
It’s time to focus on overloading the bi’s via HEAVY compound movements done traditionally to train the back muscles. Only we’re gonna make a few tweaks that’ll make your biceps and forearms swell like “The Situation’s” ego.
Here’s my Ronnie workout – Jersey Shore – for ripped biceps that fill a ‘Tee’ up right…
Ronnie Workout Jersey Shore (Big Biceps, Bro):
After proper dynamic warm-up, complete the following two compound exercises according to these specifics:
—> Perform this workout only when fresh, for maximum results (example – before cardio or leg workout)
—> 6 sets of 6 reps for each movement — complete all sets of one exercise before moving on to the next
—> We’ll be using a lifting tempo of 3/1/2/1 (lowering/bottom/lifting/peak contraction)
—> Use a 1:1 work : rest ratio, so ~ 45 secs rest in between sets (make sure you’re following the exact tempo described above)
1) Close Grip Chin-Ups — use reverse grip with hands closer than shoulder width apart and focus on lowering your body straight down and away from the bar to better isolate the biceps. After your one second pause in bottom position, envision pulling your elbows straight down and using all bi’s to bring your chin all the way up and above the bar. The one second squeeze in this peak position is very important as well, so don’t ignore it.
2) Modified Barbell Bent Over Rows — again, use a reverse grip just inside shoulder width and bend forward at the waist, keeping spine neutral. Instead of doing a standard row with the barbell slightly away from your body, actually slide the barbell down your thighs, then slide/pull back up your thighs until barbell touches your lower stomach. Most importantly, keep your elbows straight back and move the weight primarily with your bi’s, rather than your back.
It may not sound like much, but given the intensity of these exercises…especially with the grueling tempo, heavy loads and brief rest periods…believe me when I say this will grow dem guns.
No incline alternating dumbbell curls will ever give you a pump like this. Seriously, be careful your skin doesn’t rip.
Oh, and don’t worry – you’ll probably have to strip some weight as the sets roll on. If not, then you’re doing something wrong.
If you get to the point where you can’t perform all six chin-ups with the proper tempo, just grab the closest guido to spot you or have a chair that you can use to assist yourself when the going gets tough.
Leave your ego at the door.
Lots of guys can do ten super fast, half-ranged chins, but very few can knock out set after set of full-ranged, brutally slow-paced chin-ups.
Another alternative is to hit up the lat pull down machine and use the same principles until your strength and stamina increases.
For the modified rows, you can obviously just strip off some weight when needed.
The slight tweaks in these common compound exercises will really make a big difference when it comes to shocking the bi’s and forearms. But the main thing is…you gotta have that mind-muscle connection more than ever when training biceps.
A loss of focus and failure to really FEEL the biceps working will lead to some weak-ass results.
So get your mind right. And get “big biceps, bro” …with my Ronnie workout, Jersey Shore-style.
Related to Ronnie Workout Jersey Shore: Pauly D Workout | JWoww Workout | Jersey Shore Workouts
Looks like we got a situation…
Your Coach,
Brad Campbell
PS – Speaking of getting bigger biceps and packing on rock hard muscle like mad, check out this workout routine right here: Ronnie Muscle Workout
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