When it comes to bodybuilding, size matters, and few athletes embody this principle better than Mamdouh Elssbiay, famously known as Big Ramy.
As a two-time Mr. Olympia champion, Big Ramy has carved a niche for himself with his incredible physique, particularly his mammoth back.
For many aspiring bodybuilders, unlocking the secrets to such monumental growth can feel like a journey through a labyrinth of workouts and dietary regimens.
Fortunately, Big Ramy, along with his training partner Dennis “The Menace” James, has shed light on the core components of his back workout routine.
The Philosophy Behind Big Ramy’s Training
Big Ramy’s approach to training transcends mere repetition of exercises it encompasses creativity, hard work, and a meticulous focus on technique and variation.
According to Dennis James, the essence of Big Ramy’s training lies in his ability to adapt and modify standard exercises to maximize muscle engagement and growth.
This philosophy is particularly evident in his back workout, where traditional exercises are tweaked to target the muscles from different angles, ensuring comprehensive development.
Breaking Plateaus with Creativity
One of the key elements that set elite bodybuilders apart from the rest is their ability to break through plateaus. For Big Ramy, this involves a blend of heavy lifting and precision training.
By continuously altering grips, angles, and the execution of movements, Big Ramy ensures that his muscles are constantly challenged, fostering continuous growth and preventing stagnation.
The Importance of Muscle Engagement
A cornerstone of Big Ramy’s training regimen is the emphasis on muscle engagement. Rather than merely lifting heavy weights, Big Ramy focuses on the quality of each repetition.
This involves slow, controlled movements, extensive squeezing, and holding at peak contraction points.
This method not only enhances muscle activation but also promotes hypertrophy by maximizing the stretch and contraction of muscle fibers.
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The Big Ramy Back Workout
Big Ramy’s back workout comprises a series of exercises designed to target the back muscles from multiple angles.
Each exercise is carefully selected to engage different parts of the back, ensuring balanced and symmetrical growth. Below is a detailed breakdown of his back workout routine:
1. Seated Cable Row
Sets: 4-5 | Reps: 8-15 (pyramid sets)
The seated cable row is a staple in Big Ramy’s back workout.
This exercise targets the latissimus dorsi, rhomboids, and trapezius, promoting overall back thickness and width.
Execution and Variation
Big Ramy’s approach to the seated cable row involves several variations to hit the lats from different angles.
According to Dennis James, they sometimes place a box or 45-pound plates under Big Ramy’s feet to alter the angle of the pull.
This adjustment helps in engaging the lats more effectively. Additionally, Big Ramy emphasizes pulling his elbows far back, ensuring that each movement is felt throughout the muscle.
Holding and squeezing at the peak contraction point further intensifies muscle engagement, enhancing growth.
2. Hammer Strength Row
Sets: 4 | Reps: 10
The Hammer Strength Row is another crucial exercise in Big Ramy’s back routine.
This exercise allows for a unique hand positioning that targets the back muscles differently compared to traditional rowing exercises.
Execution
Big Ramy grabs the lower parts of the handles with an underhand grip, similar to performing a curl, with his index fingers positioned at the outer edges.
While most repetitions are performed with his back flat against the pad, Big Ramy leans back slightly towards the pad during the last few reps.
This slight variation ensures a full range of motion and maximizes muscle activation.
The focus remains on feeling every rep and being fully present in the movement, which is essential for effective muscle engagement.
3. Barbell or T-Bar Row
Sets: 4-5 | Reps: 8-15
The barbell or T-bar row is a fundamental exercise for building back thickness.
Big Ramy incorporates this exercise with various grips and angles to ensure comprehensive back development.
Execution and Variation
Big Ramy positions himself at an angle between 45 and 60 degrees, using a neutral grip. He alternates his grip each week, switching between overhand and underhand grips.
This variation targets different parts of the back muscles, ensuring balanced growth.
Dennis James emphasizes the importance of squeezing and contracting the muscles, rather than merely lifting heavier weights.
By focusing on the quality of each rep, Big Ramy ensures that his muscles are fully engaged and adequately stimulated for growth.
4. Top Deadlift (or Rack Pull)
Sets: 3 | Reps: 10
The top deadlift, or rack pull, is a modified deadlift that focuses on the upper portion of the movement, targeting the spinal erectors and traps.
Execution
Big Ramy performs this exercise with an overhand grip about shoulder-width apart, using wrist straps for support.
He lifts the weight from a rack, bringing it up to a lockout position and then lowering it to just above the knees.
This limited range of motion isolates the back muscles, minimizing leg and glute involvement.
By focusing on the spinal erectors and traps, Big Ramy ensures that his upper back receives adequate stimulation, promoting overall back development.
5. Close Grip Pull Down
Sets: 4-5 | Reps: 8-15
The close grip pull-down is an effective exercise for targeting the lower and middle portions of the lats, contributing to back width and depth.
Execution
Big Ramy performs this exercise with a slight backward lean and a straight back, ensuring a clear path from the starting position to his chin, slightly above his chest.
He stretches at the top of the movement and pauses to squeeze at the bottom.
This technique enhances muscle activation and ensures that the lats are fully engaged throughout the exercise.
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The Role of Variation in Big Ramy’s Training
One of the hallmarks of Big Ramy’s training regimen is the extensive use of variation.
By constantly changing grips, angles, and execution methods, Big Ramy prevents his muscles from adapting to a routine, thereby promoting continuous growth.
This approach not only challenges the muscles but also keeps the workouts interesting and dynamic.
Weekly Grip Changes
Altering grips on exercises like the barbell row ensures that different muscle fibers are targeted, promoting balanced growth.
For instance, using an overhand grip targets the upper back and rear deltoids more effectively, while an underhand grip emphasizes the lower lats and biceps.
Angle Adjustments
Adjusting the angle of exercises like the seated cable row or Hammer Strength row helps in hitting the muscles from different perspectives.
This comprehensive approach ensures that no part of the muscle is neglected, contributing to a well-rounded back development.
Incorporation of Different Equipment
Using various equipment such as the Hammer Strength machine, cables, and barbells adds diversity to the workouts.
Each piece of equipment offers unique benefits and challenges, promoting overall muscle growth and preventing monotony in the training regimen.
The Importance of Mind-Muscle Connection
A key aspect of Big Ramy’s training philosophy is the emphasis on the mind-muscle connection.
This concept involves focusing intensely on the target muscle during each exercise, ensuring that it is fully engaged and activated.
Squeezing and Holding
Big Ramy incorporates techniques such as squeezing and holding at peak contraction points to enhance the mind-muscle connection.
This approach ensures that the muscle fibers are fully stimulated, promoting hypertrophy and strength gains.
Slow and Controlled Movements
Rather than rushing through repetitions, Big Ramy emphasizes slow and controlled movements.
This method not only reduces the risk of injury but also maximizes muscle engagement and growth.
By maintaining control over each movement, Big Ramy ensures that his muscles are working optimally throughout the workout.
Recovery and Nutrition
Building a back like Big Ramy’s requires more than just intense workouts it also demands adequate recovery and proper nutrition.
Importance of Recovery
Recovery is crucial for muscle growth and preventing overtraining. Big Ramy ensures that he gets sufficient rest between workouts, allowing his muscles to repair and grow.
This includes getting adequate sleep, taking rest days, and incorporating active recovery techniques such as stretching and light cardio.
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Nutritional Support
Proper nutrition is the foundation of any successful bodybuilding regimen.
Big Ramy follows a diet rich in protein, carbohydrates, and healthy fats to fuel his workouts and support muscle growth.
This includes consuming lean meats, complex carbohydrates, and a variety of fruits and vegetables.
Additionally, Big Ramy supplements his diet with protein shakes, amino acids, and other essential nutrients to ensure that his body has all the building blocks it needs for optimal growth.
Conclusion: The Path to a Mammoth Back
Big Ramy’s back workout is a testament to the power of creativity, hard work, and meticulous attention to detail.
By incorporating variations, emphasizing muscle engagement, and focusing on the mind-muscle connection, Big Ramy has sculpted one of the most impressive backs in bodybuilding history.
For aspiring bodybuilders, following Big Ramy’s workout routine offers a glimpse into the dedication and precision required to achieve monumental growth.
While genetics play a role in bodybuilding, the right training techniques, combined with proper nutrition and recovery, can help anyone make significant progress.
As you embark on your journey to build a back like Big Ramy’s, remember that success lies in consistency, perseverance, and a willingness to continuously challenge your muscles.
By adopting Big Ramy’s training principles and maintaining a relentless drive for improvement, you too can achieve the mammoth back you’ve always desired.