Mr. Olympia Big Ramy Secrets, Diet, Exercises

I may not be where I want to be, but thank god I am not where I used to be”

Since the Egyptian Ramy Al-Subaie, known as “Big Ramy”, achieved an honorable historical achievement after winning second place, in the “Mr. Olympia” championship held in America, and he is an example for all body beauty players around the world.

The Big Ramie bench is really simple: the two basic compound movements and the most common isolation exercises. Big Ramy doesn’t reinvent the wheel when it comes to training his chest. Remember, in just three years of punching a big rammer, this guy made gains no one had ever seen before. Heavy basic movements work well for him.

Also, learn about Big Ramy’s exercises and diet that helped him achieve the Mr. Olympia Championship for the second time in a row.

Big Ramy’s Exercises

Big Ramy Exercises
Big Ramy Exercises

Exercise 1: Dumbbell bench top

4 sets of 8-12 reps

Big Ramy spent two days entering the gym training his chest. He starts with the top of his chest because he’s heard where the bodybuilder feels he has room to improve and he agrees. A thrower will mix dumbbells, barbells and machines.

Al-Subaie will complete four sets of 8-12 repetitions per set. The rhythm of his representative is slow and accurate. “He’s in control of everything,” James notes. “He’s really good at that. He is very very strong. Especially with his dumbbells.” Ramy will allow himself enough rest between sets to catch his breath and then move on to his next set.

Exercise 2: Dumbbell open top

4 sets of 8-12 reps

Again, the upper chest is a priority, so Ramy exercises next. Exercising dumbbells overhead in a slow and controlled manner and bringing them together in an evenly controlled manner, stretching and squeezing the chest. In one of the exercises he will fly on an inclined bench as shown in the picture, and the next time he will use a flat bench. Four sets of 8-12 repetitions is the order of the day here.

Exercise 3: Dumbbell bench press

4 sets of 8-12 reps

Al-Subaiy returns to a compound movement in his third exercise. The dumbbell bench press will be done using a dumbbell, bar bench press, or similar machine. James explains: “He trains himself, and he knows what he can do. If he’s training with me to get ready for the show, we’ll do a lot of drops with those and the ramps. I’m going to make him hit some super repetitions, really making sure he feels the muscle working.” When James visits and pushes him, Big Ramy’s sets of 12 repetitions might look like this: three repetitions followed by a supercenter and a negative repetition, repeated two more times.

Exercise 4: Cable crossover

3-4 sets of 12-15 reps

Big Ramy implements it in several ways. Standing, he will bring the cable handles to his navel, simulating most of the muscles – the most common swing in this exercise. Or, while also standing, he may bring the handles across his upper body, and the tops of his arms parallel to the floor, until his hands meet in front of his chest (as pictured). Again he sits out, lifting the handles from the floor to just above the chest. Always, Al-Subaiy compresses and stretches the muscles and pumps blood into them.

I don’t care what anyone says, there is no drug or supplement that can make you do that.” When asked how far he thought his friend could go in sports, James answered without hesitation. “the master. Olympia, without a doubt. It just depends on how quickly his body matures and becomes harder, and he gets that likable condition. He’s touring 337 pounds in incredible shape right now [late January]. I wouldn’t be surprised if he came on stage in New York weighing 300 pounds

Big Ramy workout schedule

Big Ramy workout schedule
Big Ramy workout schedule

5 secrets of the “Big Ramy” arm exercise

– Moderation

Ramy Al-Subaiy does 12 sets for each of the biceps and triceps, and maintains the position in each set of 10 to 12 repetitions, and the maximum repetition can be reached in 15 repetitions in the last set for each muscle.

It also maintains moderation in performance and intensity, all combinations reach failure iterations, usually dropstes.

– Strict

One of the basics of arm exercises for Ramy is to lock the elbow (elbows) from the beginning of the group to the end, and he can lift heavier weights, but this loses the focus in which he wants to put his target muscles, and increases the chances of the muscle not developing from year to year.

– Reach the peak

To accentuate the shape of his muscles, Ramy places special emphasis on maximizing internal tension, and he tends to hold the weight for as long as one or two seconds as possible.

He also finishes both biceps and triceps with sets using ropes to give the muscle the maximum stretch.

– Ropes

The rope allows the ability to move your arm independently, and allows you to stretch the muscle as much as possible during contractions, and Ramy believes these advantages will accentuate the shape of his arm muscles, focusing the ropes mostly on the lateral (outer) head of the triceps.

When contracting, the archer pulls the ropes to one side and raises his hands in each repetition, focusing especially on his fist muscles facing the palm of the hand as well as the outer heads.

– Avoid injury

Al-Subaiy does warm-ups (stretching exercises) before his first set on every part of the body and avoids certain exercises. He is also aware that most biceps and triceps tendon ruptures occur when training the chest or back, respectively, so he takes special care when working with body parts using Repeatable weights are in the 10 to 12 range.

Big Ramy diet

Big Ramy diet
Big Ramy diet

The Egyptian bodybuilder told generation iron, a bodybuilding website, that the average daily protein ration is 500 grams, while it drops to 400 on the day of rest and jumps to 600 on the days of strong training.

He indicated his constant keenness to consume 1 gram of protein per kilogram of his weight, recommending bodybuilders and those wishing to build muscle to follow the previous method.

He advised “Big Ramy” to carefully choose the source of protein, which helps in good digestion without feeling bloated. As for his favorite source of protein, the bodybuilder stressed that eggs, skinless chicken breasts, lean beef and salmon are among his protein list, pointing out that he avoided eating pork because it is forbidden, and stressed its low quality and high fat percentage in general.

With regard to the favorite sources of carbohydrates for bodybuilders, potatoes, rice, and oatmeal are at the top of the list, while the sources of fat vary between avocado, olive oil and coconut oil.

He pointed to taking a protein powder (nutritional supplement) like Enhanced Labs, twice daily and mixing it with frozen fruit, oatmeal and coconut oil in case you feel hungry between meals.

Mr Olympia big ramy bodybuilder
Mr Olympia big ramy bodybuilder

Read the full story: From a fish seller to the champion of Mr. Olympia “Big Ramy”


M&F Editors. (2018, June 12). How Big Ramy Built His Ridiculously Thick, Wide Back. Muscle & Fitness.

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