Yeahhhh budddyyy!
Light weight babayy!
If you’re into bodybuilding, you probably recognize who’s famous for yelling those phrases: the one and only Ronnie Coleman.
He’s one of the most accomplished bodybuilders of all time and is particularly renowned for the massive weights he moved during his training sessions. You can discuss his steroid use all you want (which occurs with every bodybuilder at that level), but you can’t achieve his level of success without also training exceptionally hard, perfecting your diet, and taking the right supplements for your goals (plus likely having exceptional genetics as well).
In this article, we’ll examine the specific supplement stack Ronnie Coleman used during his bodybuilding career to enhance workout recovery, strength, and overall health.
About Ronnie Coleman
Ronnie Coleman is one of the most celebrated bodybuilders of all time. Born in 1964, Coleman first gained athletic recognition as a middle linebacker in college football at Grambling State.
However, he’s far more renowned for his bodybuilding career, which interestingly began while he was still working full-time with the police force.
Ronnie Coleman achieved his greatest impact in bodybuilding from the 1990s to early 2000s, winning eight consecutive Mr. Olympia titles from 1998 to 2005. This represented just a portion of his 26 total IFBB professional victories during his career, including other notable wins like the 1995 Canada Pro Cup, 1998 Night of Champions, and the 2001 Arnold Schwarzenegger Classic.
Coleman also distinguished himself from other bodybuilders through his preference for high-intensity, heavy weight routines. While many bodybuilders focus on moderate weights and rep ranges, Coleman emphasized low reps and near-maximal weights. Some of his most impressive lifts include:
- Deadlift: 800 for 2 reps
- Squat: 800 for 2 reps
- Bench Press: 500 for 5 reps
- Military Press: 315 for 12 reps
You can’t discuss Coleman without acknowledging his extraordinary discipline regarding both training and diet.
Ronnie Coleman was known for maintaining a strict diet year-round, whether approaching competition or in the off-season. He rarely indulged in cheat meals and believed in properly fueling the body at all times throughout his impressive career.
Ronnie Coleman’s Supplement Summary
Ronnie Coleman has utilized various supplements throughout his career and life. These have evolved somewhat later in life compared to his training and bodybuilding prime.
After analyzing two main YouTube videos where Ronnie showcased his supplement regimen, here’s what Coleman appeared to take during his bodybuilding days.
Note: there is a slight difference in what he says between the two videos, but this list covers the main ones:
In the morning (sometimes throughout the day)
- Vitamin E
- CoQ10
- Chromium
- Vitamin C
- Calcium/Magnesium/Zinc
- Humanofort
- Omega Tablet
- Echinacea
- Multivitamin/Multimineral
- Saw palmetto
- Joint Fuel
Pre-Workout
- BSN Nitrix
Post-Workout
- BSN Snytha-6 Protein: 100g
At Night
- ZMA
For those interested in watching the complete videos on YouTube, check out these links:
Ronnie Coleman’s Supplements
As you can see, Ronnie Coleman utilized numerous supplements during his bodybuilding days. Below, we’ll examine each supplement, his reasons for using it, and the potential benefits.
Unfortunately, we couldn’t find the exact dosages or serving sizes he used (except for his protein shake).
Vitamin E
Vitamin E is a fat-soluble vitamin with numerous roles in the body, including enhancing blood flow, reducing inflammation and oxidative stress, and supporting eye and brain health.
Coleman says he uses vitamin E primarily because it “helps with blood flow, energy, and muscle recovery”.
CoQ10
Coleman took CoQ10 mainly because he says it “helps the heart”. Research indeed shows CoQ10 can improve heart health. Additional benefits include reduced oxidative stress and inflammation, since CoQ10 is one of the most potent antioxidants available.
Chromium
Chromium is a trace mineral most commonly used to support metabolism. According to Coleman, he takes chromium to help with appetite control and to manage sugar and fat levels.
Evidence suggests chromium (especially in picolinate form) can improve insulin sensitivity and other metabolic functions, while also reducing sugar cravings. This likely explains its inclusion in many fat burners such as Ghost Burn.
Vitamin C
Ronnie Coleman also takes vitamin C regularly because it “helps fight off… infections and colds and stuff like that”.
This makes sense given his intense training, as the added stress from workouts can suppress immune function. Taking additional vitamin C can enhance immunity and reduce the risk of illness.
Echinacea
Another immune-booster Coleman supplemented with was echinacea. This herb has proven immune-supportive properties, found in many products such as Immuneti.
He uses it for the same reasons as vitamin C. This combination must’ve been effective because in one video he mentioned not remembering the last time he got sick.
Calcium/Magnesium/Zinc
Coleman also takes a calcium/magnesium/zinc supplement. This trio provides essential minerals and electrolytes needed to support muscle and bone health, heart function, brain health, and much more.
Ronnie stated that his primary reason for taking this was to “help regulate minerals in the body and keep you from cramping during workouts”.
Humanofort
One of the more unique products Coleman supplemented with was NutriDyn Humanofort, which contains standardized peptides from chicken embryos.
This contains specific peptides, growth factors, and other compounds purported to support hormone balance, muscle recovery, fat loss, and stress management.
Some research shows that Humanofort can improve fat metabolism and reduce muscle soreness, but overall evidence for this supplement remains limited.
Omega Tablet
Coleman also mentioned taking an omega tablet (which we assume contains omega-3 fatty acids) primarily to “help control fat levels”.
Of course, omega-3s offer many more benefits. They’re anti-inflammatory and promote enhanced brain and heart function, among other advantages.
Multivitamin/Multimineral
Ronnie Coleman also takes a multivitamin/multimineral, which he still considers one of the most important supplements for any lifter or health enthusiast. (of course, there are so many to choose from, so it can be helpful to see which ones to start with a list of some of the best ones out there).
This supplement provides a comprehensive array of essential vitamins and minerals to fill nutritional gaps in your diet. This is particularly important when training intensely, as Coleman did, since the body requires more nutrients when subjected to demanding workouts. For him, it particularly helped maintain overall health and prevent cramping.
Additionally, Coleman didn’t enjoy eating vegetables, so, as he humorously put it “the multivitamin/multimineral helps with my, uh, non vegetable intake.”
Joint Fuel
JointFuel combines glucosamine and chondroitin, two ingredients found in many popular joint supplements such as Animal Flex. This is because they are natural components of cartilage and therefore may help maintain joint health.
Ronnie primarily took this to preserve joint health despite all the wear and tear they endured during his brutal, heavy weight-lifting sessions.
This approach is especially important for protecting your knees, elbows, and shoulders, which are crucial for maintaining your ability to lift consistently.
Saw Palmetto
Next on the list is saw palmetto, a popular herbal remedy used for men’s health. Coleman specifically uses saw palmetto to support prostate health, as research shows compounds in this herb can maintain healthy prostate size and prevent issues such as benign prostatic hyperplasia.
Coleman had a pretty funny remark regarding prostate health, in which he said:
“I don’t get the exam. I just get my prostate levels checked. I had the exam one time in my life…That was a pretty bad experience. I don’t wanna do that no time soon.”
BSN Nitrix
For pre-workout, Ronnie Coleman consistently used BSN Nitrix, which combines citrulline, creatine, niacin, and various plant extracts.
This was used primarily to enhance nitric oxide levels and blood flow, while also supporting strength and energy levels.
Citrulline in particular has been shown to improve muscle endurance and exercise performance, while creatine can enhance strength and power.
BSN Syntha-6
Post-workout, Ronnie continued with the BSN brand using their Syntha-6 protein powder, which combines several protein sources, including:
- Whey Protein Concentrate
- Whey Protein Isolate
- Casein Protein
- Egg Albumin Protein
This provides diverse amino acids which can support muscle recovery and muscle growth. In fact, in one YouTube video, we saw Ronnie Coleman post-workout consuming 100 grams of protein from this Syntha-6 supplement, clearly demonstrating his strong emphasis on protein intake.
Here’s that video for anyone interested:
How Much Protein Scoops Ronnie Coleman Takes
ZMA
The final supplement in Coleman’s regimen is ZMA, which combines zinc, magnesium aspartate, and vitamin B6. This combination is used by many other lifters and athletes, including Eddie Hall and James Harrison.
ZMA is primarily used to support sleep and recovery. Therefore, Ronnie takes it at night, when these minerals are designed to work optimally, helping him relax and achieve deep sleep throughout the night while boosting muscle recovery.
Other Key Aspects from Coleman’s Regimen
Clearly, Ronnie Coleman has an extensive supplement stack. Many may wonder whether he takes these consistently or cycles anything.
According to Coleman, he takes all of these supplements year-round, whether in-season or off-season. He mentioned that sometimes during intense training leading up to competition, he may add folic acid, iron, or other additional vitamins and minerals. But no significant changes otherwise.
One consideration is the high intake of vitamins and minerals in this regimen. While this can be beneficial, there are also risks of excessive consumption. This is particularly true for fat-soluble vitamins and minerals, which generally accumulate more easily in the body. So, if you’re already at optimal levels, consuming more than necessary could potentially cause side effects.
Ronnie Coleman’s Own Supplement Line
Lastly, it’s worth noting that today, Ronnie Coleman has his own supplement line. These products weren’t available during his bodybuilding career, but he’s now committed to providing high-quality supplements for lifters and bodybuilders of all levels.
Some of the most popular supplements from the Ronnie Coleman brand include:
- Yeah Buddy (Pre-Workout)
- Light Weight Baby! (Fat-Burner)
- King Mass XL (Weight Gainer)
- Creatine XS
Conclusion: Ronnie Coleman Supplements
Overall, Ronnie Coleman utilized numerous supplements during his bodybuilding days, which helped him become one of the most successful pro bodybuilders of all time.
After examining his regimen, it’s evident he focused primarily on fundamental, evidence-based ingredients and avoided anything flashy or “new-agey”. This straightforward mindset is also reflected in his basic but brutal weightlifting sessions and no-nonsense approach to dieting.
Clearly, it worked for him. Many people may also benefit from one or more of the supplements he took. Just remember that everyone is different!
