So you want to get buff without being a fist pumping fool? Ha.. I got to admit, I love watching the Jersey Shore, but that a story for a different time. The dudes on the show are jacked. Can’t deny that… I covered the Situation workout and now its time to talk about the other big guy. The exact Ronnie Jersey Shore workout routine & diet plan are hard to come by but James Villepigue at the TopFatLossTrainer.com has compiled some great information on it. Check it out now.
Ronnie Jersey Shore Workout:
Ronnie’s body wasn’t created by supplements alone. His hard work and love for fitness created the monster that he is.
The guy is huge, and his weight-training program isn’t for the faint-hearted. If you decided to emulate his training, make sure you can handle the pressure of being the top dog or as I like to call it, the True Alpha.
The results of his workout will make you the alpha-male of the group, and it takes a lot of personal responsibility to be one. This of course depends on your ability to be a real man and not the typical alpha idiot. Becoming a True Alpha should be your objective…
His program involves low reps, which means you keep the weight very heavy.
As you will notice, I use a work-to-rest time frame with all of my workouts.
To understand the concept of Ronnie’s bulk-up program, here are the details:
Day 1 (Chest/Triceps):
- Bench Press (3 sets of 10 sec/1-2 min w-t-r ratio)
- Inclined Dumbbell Press (6 sets of 10 sec/1-2 min w-t-r ratio)
- Parallel Bar Dips (6 sets of 10 sec/1-2 min w-t-r ratio)
- Tricep Pushdown (6 sets of 10 sec/1-2 min w-t-r ratio)
Day 2 (Back/Biceps):
- Deadlift (3 sets of 10 sec/1-2 min w-t-r ratio)
- Pull-Ups (6 sets of 10 sec/1-2 min w-t-r ratio)
- Reverse-grip Barbell Bent-over Rows (6 sets of 10 sec/1-2 min w-t-r ratio)
- Power Curls (6 sets of 10 sec/1-2 min w-t-r ratio)
- Preacher Curls (6 sets of 10 sec/1-2 min w-t-r ratio)
Day 3 (Legs/Shoulders):
- Squats (3 sets of 10 sec/1-2 min w-t-r ratio)
- Leg Press (6 sets of 10 sec/1-2 min w-t-r ratio)
- Overhead Press (3 sets of 10 sec/1-2 min w-t-r ratio)
- Side Lateral Raise (6 sets of 10 sec/1-2 min w-t-r ratio)
Abs (exercises must be incorporated after every weight training session):
- Ab Crunches (2 x 30 reps)
- Leg Raise (2 x 30 reps)
- Russian Twists (2 x 30 reps)
- Side Plank (2 x 30 secs)
- Floor Wipers (2 x 30 reps)
Remember, you’re working with time rather than reps now -This method utilizes a prescribed work-to-rest ratio. You can use your iPhone stopwatch or a traditional style stopwatch. I started using the GymBoss Timer to make this work and because of it, my workouts have never been more effective. If you’re willing to step out of your comfort zone and are ready for your best fitness results, yet, get your hands on this bad boy.
The Ronnie Jersey Shore Workout Diet:
Ronnie’s diet is quite predictable and not surprising. Being the big dog of the house, Ronnie’s diet objective is to gain muscle mass, and feeding himself the right type of foods after an intense workout will make his muscles grow more efficiently.
Ronnie’s combination of workout and diet must be working, evident by his size.
His diet is obviously for the hard gainers who simply want to be big, so fat loss seekers may consider skipping this part, since his meals are basically high in calories.
But the surprising fact about his diet is that Ronnie eats more protein than carbohydrates each day, instead of the other way around.
Unlike most of his castmates, Ronnie’s meals are regulated, and he has a defined diet plan.
He limits his calories for 4 meals to 2,400 calories. The rest of his daily caloric intakes are reserved for the rest of the night.
Breakfast (475 calories):
- Egg-white Omelet
- French Toast
Lunch (250 calories):
- Steamed Vegetables
- Lean Protein (Turkey or Chicken Breast)
Snack (510 calories):
- Protein Shake
- Fruits and Nuts
Dinner (1,165 calories):
- Fried Chicken with Cheese
One thing I didn’t see mentioned is that Ronnie likes to use supplements. The top 3 I see him recommend is protein powder, creatine and Gamma Labs Pretraining Supplement. Like I said, James found some great info on the Jersey Shore workouts. The dude’s workouts and diet are pretty hardcore. I’m sure most skinny guys could benefit from this workout but it most likely depends on your goals and how experienced you are. Make sure to read my article on Full Body workouts vs Split body to understand what I mean.
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