Take some helpful tips from your most recent Olympia champ, Big Ramy, on training during the holiday.
Those of you looking to train hard during Ramadan, I know how it feels. With my workouts, I will show you how I push myself during Ramadan to see the growth I want to that prepared me for my Mr. Olympia win just last year.
I know it can be challenging to stayed fueled up and ready to tackle workouts during Ramadan, but as a sacred holiday and a closer connection to God, I also know how important that is. It is hard to balance both, but it is possible. My workout below will get you fired up so any challenge that comes your way is easy. Having a strict workout routine and careful diet is key, and while fasting for a lot of us can hurt our gains, it is important to remember that nothing is impossible.
In my workouts, I will show you what to do to work your chest, legs, biceps, shoulders, and back for a rounded out workout. Working to isolate different groups will be great for you because you won’t be as tired or sore, and you can focus more on those singular spots. The more attention you can give them, the more they will want to work for you and with you to grow so you can get a massive physique.
| Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 300 lbs. | 6’0” | 09/16/1984 |
| Division | Era | Nationality |
| Open | 2010 | Egyptian |
I will take you through each workout so you know exactly what to do. I know how hard it can be to stay disciplined during Ramadan while also trying to get better. It is a struggle, but it is a possible struggle. If you plan out your month, you will have a better handle on the right way to attack your training and nutrition while still following the rules of Ramadan.
About Big Ramy
My bodybuilding career has been a long road, but I wouldn’t trade it for anything. I am an Egyptian bodybuilder and I earned my pro card in 2012. It was at the Amateur Olympia in Kuwait City and I had only trained for three years. I finished first at my first pro debut at the New York Pro and I never stopped. Over the years, I have worked hard to perfect my training routines, diet plans, and have worked to find the right supplements so I see the progress I want to see most. Just last year, my career came to a head when all my hard work, dedication, countless hours in the gym, and the mental will to succeed saw a first place finish at Mr. Olympia. It was amazing and it’s workouts like these that have helped me get there.
Big Ramy’s Ramadan Training Routine
When I go to lift, especially big weight, I look for the best exercises to help get me there. By working certain muscle on different days, I can be sure to keep myself ready to go for my next workout. The worst thing is to feel overly fatigued and sore going into the next day’s workout, so by spacing them out and working different groups, I am able to keep going strong. My reps and sets tend to be higher given how I feel on any day with fasting. But I still make sure to get enough weight to maintain, and hopefully gain, muscle. Higher sets and reps focuses on muscle endurance and will push my body to the limit to make sure my muscles do grow. I also stick to what I know and don’t try anything new. Since I am already in a fasted state, I want to be comfortable with my workouts so nothing can go wrong.
Workout #1: Back
| Exercises | Sets | Reps |
| Machine Row | 4 | 8-12 |
| One-Arm Dumbbell Row | 4 | 8-12 |
| Front Lat Pulldown | 4 | 8-10 |
| Seated Cable Row | 4 | 8-12 |
| Rear Lat Pulldown | 4 | 8-12 |
Workout #2: Shoulders & Arms
| Exercises | Sets | Reps |
| Dumbbell Lateral Raise | 4 | 10 |
| Smith Machine Military Press | 4 | 12 |
| Rear Delt Machine Flys | 4 | 8 |
| Shoulder Press Machine | 4 | 10 |
| Dumbbell Curls | 4 | 10 |
| Preacher Curls | 4 | 10 |
Workout #3: Legs
| Exercises | Sets | Reps |
| Squat | 5 | 5 |
| Leg Extension | 4 | 10-12 |
| Leg Press | 4 | 15 |
| Machine Squat | 4 | 10-12 |
Workout #4: Chest
| Exercises | Sets | Reps |
| Incline Dumbbell Press | 4 | 12 |
| Machine Press | 4 | 10 |
| Incline Dumbbell Flyes | 4 | 10 |
| Flat Bench Press | 4 | 12 |
| Seated Machine Press | 4 | 10 |
| Cable Crossovers | 4 | 8 |
Big Ramy’s Ramadan Tips
I mentioned this before, but I know it can be challenging to go through the Ramadan and fight to see great gains at the same time. I wanted to share some thoughts with you about training during Ramadan to help you get through the month. Some of these are common sense, but sometimes it helps to hear them again so they stay in your mind.
- Higher reps: Doing higher reps is important because it will work your muscles without requiring as much energy as a lower reps at heavy weight. With these higher reps, use lighter weight to really work those muscles.
- Sleep: This is so important. Sleep will give you better muscle growth by helping you recover. You will also feel better and have better daily functioning.
- Stay with what you know: Don’t try and change your workouts up drastically. You are already doing something that is hard so make your training be fun and not just another to-do list item.
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Wrap Up
Over the years, I have gained knowledge and learned so much during my own career. Training during Ramadan can be hard, but it is not impossible. For those of us who partake in this holiday, we seek a closer connection to God and we can still balance the rules of Ramadan with our training. Try my workout and see what it can do for you because I have done this for a long time. We all need to consistently learn new things and I hope these workouts help you during own lifting journey.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Big Ramy Instagram & Enhanced Labs
