Big Ramy, whose real name is Mamdouh Elssbiay, is the bodybuilder who has best encapsulated the modern age of mass monsters. Big Ramy is a representation of extreme muscle growth because of his massive size, round build, and commanding presence on the Mr. Olympia stage. Of his many distinguishing characteristics, his shoulders, or delts, are perhaps the most obvious. His upper body is broad, rounded, and cannonball shaped, giving it a characteristic three-dimensional appearance.
For bodybuilders and fitness enthusiasts, building big delts is a dream come true. Not only do well-developed shoulders look better, but they also perform better when lifting heavy objects. This blog will use Big Ramy’s training philosophy, methods, and techniques as inspiration to help you build your own powerful delts.
Shoulders’ Importance in Bodybuilding
It’s important to understand the importance of shoulders before starting to apply Ramy’s delt-building techniques:
- Wide, rounded delts create the “V-taper” look, which makes your upper body appear wider and your waist smaller. This is a key element of bodybuilding beauty.
- General Strength: The shoulders are used in practically every upper-body exercise, such as pull-ups, biceps curls, rows, and presses. Strong delts produce strong lifts.
- Functional Performance: Strong and healthy delts are essential for pushing, pulling, lifting, and other common athletic motions, regardless of appearance.
- Injury Prevention: A comprehensive delt routine reduces the risk of injury during training and daily life by improving shoulder joint stability.
Big Ramy knows that. He looks intimidating because of his delts, which give him the strength to dominate his workouts.
The Big Ramy Training Philosophy
Big Ramy is well known for his intense, high-volume training schedule. His massive shoulders are definitely a product of his genetic composition, but what truly distinguishes his body are his technique, intensity, and consistency. His training philosophies include the following:
- Prioritizing the areas of weakness: If delts lag, he trains them more often or with greater force.
- Movement variety: Ramy uses free weights, machines, and cables to work the delts from all sides.
- Form over ego: Although he is capable of lifting large weights, he places a higher value on perfect form and the mind-muscle connection.
- Volume and intensity: In order to maximize pump and hypertrophy, he usually performs a series of exercises that alternate short rest periods with high sets and repetitions.
The Anatomy of the Delts
To build big delts like Ramy, you need to work on the three heads of the deltoid muscle:
- The frontal anterior deltoid muscle is used in pressing exercises such as overhead presses and front raises.
- Lateral raises engage the side lateral deltoid muscle, which controls shoulder width.
- For thickness and balance, the posterior deltoid (rear) is the target of reverse flyes and face pulls.
Big Ramy ensures that his training hits all three heads in order to achieve a full and round shoulder appearance.
A Massive Delt Exercise Motivated by Ramy
This is an illustration of a delt routine that was impacted by Big Ramy’s method. This program combines isolation exercises and heavy compound lifts for maximum growth.
- Overhead Barbell Press While Seated
- Sets/Reps: 4 x 8–10
- Why: A crucial exercise for increasing the lateral and anterior delts’ size and strength. Ramy emphasizes controlled and range of motion.
- Lateral Dumbbell Lifts
- Sets/Reps: 5 x 12-15
- Why: The well-known shoulder-cap exercise. Ramy regularly performs these with perfect form and even uses drop sets to get even better.
- Arnold Press
- Sets/Reps: 4 x 10–12
- Why: This variation revolves and hits the three heads of the delt and was influenced by Arnold Schwarzenegger. Ramy incorporates it for complete development.
- Linear Rows of Cables
- Sets/Reps: 4 x 12-15
- Why: Great for targeting the traps and lateral delts while adding width and thickness.
- Rear Delt Fly (either machine or dumbbell)
- Sets/Reps: 5 x 12-15
- Why: Ramy emphasizes the rear delts a lot in order to balance the shoulders and avoid having an overdeveloped front.
- Ropes for Face Pulls
- Sets/Reps: 4 x 15–20
- Why: Excellent for improving shoulder health and building up the rear delts.
- Overhead Dumbbell Press Finisher
- Sets/Reps: 3 x AMRAP (maximum number of reps)
- Why: In order to achieve a final burnout, the delts must be fully exhausted.
Fantastic Delt Training Tips from Big Ramy
- Set Delts as your top priority at the start of the week. If they’re lagging, work on your shoulders when you’re feeling your best, like Monday or the first training day of your split.
- The Connection Between the Mind and Muscle: Big Ramy always emphasizes the significance of feeling the muscles contract. Instead of merely moving the weight, control it by squeezing at the top and then lowering it gradually.
- Take Note of the Rear Delts: Many lifters focus excessively on their front delts. To get that three-dimensional roundness, Ramy makes sure his rear delts receive an equal volume.
- Utilize drop sets and supersets: Ramy uses two techniques to increase intensity: drop sets, which involve lowering the weight and continuing without rest, and supersets, which involve pairing exercises back-to-back.
- Free Weights and Mixing Machines: While cables and machines help isolate and pump the muscle with continuous tension, free weights help build raw strength.
The Big Ramy Way of Eating for Delt Growth
Big delts don’t just happen in the gym; they need the right fuel. Big Ramy gives the following top priority when it comes to his bodybuilding diet:
- Consume foods high in protein, such as chicken, beef, fish, eggs, and protein shakes, to help build and repair muscle.
- He gets long-lasting energy from complex carbohydrates, which are present in rice, quinoa, potatoes, and oats, during his rigorous training sessions.
- Nuts, avocados, olive oil, and fatty fish are good sources of healthy fats that promote hormone balance and joint health.
- Hydration: Keeping your muscles full and strong requires water and electrolytes.
A diet that includes enough carbohydrates and 1–1.2 grams of protein per pound of body weight is crucial for the majority of lifters who want to gain shoulder muscle.
Recuperation and the Health of Shoulders
While Big Ramy-style training requires you to exert maximum effort, recuperation is equally important. Because of their mobility, shoulders are prone to injury, so it’s important to take care of them:
- Mobility and Warm-Up Work: Before engaging in intense pressing, always perform dynamic stretches.
- Rotator Cuff Strengthening: To maintain the health of the shoulder joint, perform mild band exercises.
- Rest Days: Allow yourself at least 48 hours before you resume your exercise routine. Ramy uses physical therapy, massage, and restful sleep because he takes his recuperation very seriously.
- Progressive Overload: Raise the weights gradually without compromising form.
The Big Ramy Theory of Thought
Big Ramy is unique because of his mindset and physical conditioning. Develop delts like him by assuming his perspective:
- Consistency Over Time: Prior to winning the title of Mr. Olympia, he trained for years. Don’t anticipate growth right away.
- Patience and discipline: You will make slow but steady progress if you remain consistent.
- Adaptability: Ramy never settles into one routine, instead modifying his training as his body changes.
Build Big Delts with Big Ramy Last
Big Ramy’s remarkable delts are the result of his commitment, astute training, and self-control both inside and outside of the gym. You can use his ideas to make your shoulders one of your strongest features, even though most of us can’t match his level of bulk.
Making delts that resemble Big Ramy:
- Instruct the deltoid’s three heads.
- Use high-rep isolation in conjunction with heavy compounds.
- Make sure you’re feeding your body the proper foods.
- Make shoulder health and recovery a top priority.
- Stay focused, disciplined, and consistent.
The journey of Big Ramy demonstrates that building massive delts requires more than just genetics; it also requires hard work, intensity, and astute training. You can build broad, round, and powerful shoulders that attract attention both inside and outside of the gym by using these tips.
