Big Ramy, also known as Mr. Olympia 2020 and 2021, needs no introduction. He won the title back to back, and from then on, his career went from strength to strength. Shortly after, he took part in the most prominent bodybuilding championship and successfully achieved his dream.
Mr. Olympia is an inspiration for all bodybuilders who are passionate and enthusiastic about bodybuilding. He won the title by working day and night on his body. He used his workouts, diet, and sleep schedule to accomplish this feat. Big Ramy’s fitness goals are exceptional and a source of motivation for young people far and wide.
Big Ramy takes it to the next level every day in the gym and inspires others with his workout.
So it should come as no surprise that it was precisely these characteristics that helped him turn his dream of becoming Mr. Olympia into reality. If you, too, are looking for motivation to reach your goals, then there’s something to learn from Ramy’s story.
Mr. Olympia 2020 and 2021 overcame many obstacles to seize the crown of bodybuilding’s most prestigious title as the world’s greatest bodybuilder. His life story will take several twists and turns to help you understand him. Because of his massive size, he earned the nickname “Big Ramy” and became the heaviest pro bodybuilder. The 36-year-old went from 200lbs to 290lbs throughout his career by working out and eating a lot.
Big Ramy, Mr. Olympia 2020 and 2021, shows promise as he works hard to reach his dream.
Big Ramy’s real name is Mamdouh Elssbiay. Mr. Olympia 2020 was born in Egypt on September 16, 1984, and raised there. Mamdouh completed his early education in Egypt and later moved to Kuwait to start his career. He started training early to become an IFBB professional bodybuilder. Later on, his ambition drove him to participate in competitions so the world would recognize him for his hard work and excellence. However, even with the proper diet and workout routine, it still takes time to build muscle. Therefore, Big Ramy 2020 worked even harder to discover and master the science of bodybuilding.
Mr. Olympia 2020 and 2021 won his pro card by coming out victorious in the 2012 Amateur, Mr. Olympia, in Kuwait City, and from there, he gained popularity worldwide.
One year later, he won the New York Pro title in 2013 and again in 2014. Next, Mamdouh won the Arnold Classic Brazil title in 2015, followed by the Kuwait Pro title in 2016. During the same year, He won the Arnold Classic Europe title. Finally, in 2016, he showed his potential by finishing fourth at Mr. Olympia.
In 2020 and 2021, Mr. Olympia was a runner-up at the 2017 Mr. Olympia, which gave him hope. Ramy’s journey shows us we can achieve anything with hard work, patience, and determination. Mr. Olympia was now ready to take the world by storm. But there would be a few surprises and hiccups along the way. Yet, these setbacks would only prompt Mamdouh to reach the big stage as a different man and more determined.
Finally, Big Ramy, Mr. Olympia 2020 and 2021, stakes a dramatic claim to the Mr. Olympia title.
Mr. Olympia launched in 1965 and gained popularity in 1970 because of Arnold Schwarzenegger. Arnold won consecutive championships from 1970 to 1975 and then again in 1980. In 2013, Mamdouh made his debut at Mr. Olympia. He trained for four years for a contest that takes many a lifetime to prepare for. Yet, it would take another five years for him to contend for the title earnestly. He was about to cancel his participation at Mr. Olympia 2020, as he tested positive for COVID-19 in October. The pro bodybuilder spared no expense to recover before Mr. Olympia 2020, but his chances were relatively slim because of his late recovery.
On October 22, out of the blue, Mamdouh got an official invitation to participate in Mr. Olympia 2020.
The special invitation came as a shock; everyone thought Ramy Elssbiay would not qualify for the Olympia contest because of his health. Though he reached the championship in 2020, he overcame many other challenges, and he bulked up even more than before. Through his Instagram, Mamdouh thanked all his fans and credited them for making his participation possible.
The big moment had finally arrived, and the competition was stiff. Finally, Mamdouh overpowered everyone and amazed the judges.
He flexed his muscles, and no one could deny he was the man of the hour. As expected, Mamdouh defeated former Mr. Olympia 2019 Brandon Curry. William Bonac secured fifth place, Hadi Choopan fourth place, Phil held third place (he’d won Mr. Olympia seven times before), and Brandon Curry came in second place (Mr. Olympia 2019). Mamdouh won Mr. Olympia 2020 along with a $400k prize.
Mamdouh is the first Egyptian bodybuilder to win the Olympia title and the second Arab champion. Before Ramy’s victory, Samir Bannout won Mr. Olympia in 1983, and he was from Lebanon. Also, on Instagram, the official account of Mr. Olympia 2020 praised him for his efforts in a post shared. It noted how, despite his many obstacles, he set an example for his fans. He reminds us of the relentless commitment it takes to reach a goal, and his journey encourages us to focus on what it takes to get results.
Big Ramy uses a proficient workout and diet to get the most out of his Mr. Olympia journey.
It’s impossible to achieve your desired body goals without going through an intense and robust workout routine. Also, Mamdouh has put all his efforts into his workout for years to make this championship possible.
The person behind this progressive result is Ahmad Alaq, Big Ramy’s trainer and trusted advisor. Alaq made Ramy work on his back, chest, legs, and arms to prepare for the championship to build massive toned muscles. So let’s look at Mr. Olympia’s 2020 and 2021 workout that made his body look genuinely invincible.
Ramy’s trainer designed his workout to focus on one muscle group a day.
- Monday = Chest day
- Tuesday = Leg day
- Wednesday = Delts
- Thursday = Back
- Friday = Arms
This way, during Mr. Olympia 2020, Mamdouh could rest his muscles and work out one body part at a time. Alaq’s approach achieved incredible results and is awe-inspiring.
- Machine row; 4-5 sets, five reps
- One-arm dumbbell row; 4-5 sets, 15 reps
- Seated cable row; 4-5 sets, 15 reps
- Lat pull-down to the front; 4-5 sets, 15 reps
- Lat pull-down to the rear; 4-5 sets, 15 reps
Also, each workout contains 4-5 sets and 15 reps to make a muscle pump—most of Big Ramy’s workout routines for Mr. Olympia 2020 focused on eliminating body fat.
- Bar pushdown; 4 sets, 12 reps,
- One-arm dumbbell extension, four sets, 12 reps
- Rope pushdown; 4 sets, 15 sets
- Hammer curls; 4 sets, 12 reps,
- Preacher curls; 4 sets, 12 reps,
- Rope curl; 4 sets, 12 reps,
Mr. Olympia 2020 and 2021 divided his arm workout into triceps and biceps. Also, by adopting this workout, he could build impressive arms like Arnold Schwarzenegger’s. As a muscle group, arms require more effort to train as they are smaller body parts and support the chest, back, and shoulders.
- Incline barbell or machine press; 4 sets, 12 reps,
- Incline dumbbell flies; 4 sets, 12 reps,
- Flat barbell dumbbell; 4 sets, 12 reps,
- Seated machine press; 4 sets, 12 reps,
- Cable crossover; 3 sets, 15 reps,
Mr. Olympia’s 2020 and 2021 chest workout is quite impressive and robust. Big Ramy’s intense workout can help any experienced lifter who wants to build a similar body and achieve natural results without ever having to rely on supplements. Simply put, the more time you spend on training, the bigger and more muscular you will become.
- Leg extensions; 4 sets, 12 reps,
- Squats; 4 sets, 20 reps,
- Leg presses; 4 sets, ten reps
- Machine squat; 5 sets, 15 reps,
As a bodybuilder, you must understand how legs support the whole body during a workout. Also, a leg workout requires maximum time and effort to activate the muscles. However, with enough training, legs can give you an intense look. Big Ramy’s workout is an exercise routine that will inspire you. Besides the training benefits they bring, his exercises are also known to increase your energy levels and activate your hormones.
Big Ramy’s diet makes his success in the gym and on the big stage possible.
Big Ramy’s trainer paid close attention to his workout routine. Without consuming healthy and proper food, it’s impossible to give your best during a workout session. To help you get on track and improve your nutrition, we have fetched the complete diet routine of Mr. Olympia 2020 and 2021. Here it is below:
The first meal of the day
- 12 egg whites to avoid unnecessary calories
- Three whole eggs
- 8 oz of sweet potatoes
The second meal of the day
- 8 oz of grilled chicken breast
- 5 oz of boiled rice
The third meal of the day
- Protein shake
The fourth meal of the day
- Three whole eggs
- 7 oz of sweet potatoes
The fifth meal of the day
- One small bowl of brown rice
- One small bowl of sliced pineapples
- 7 oz of grilled chicken breast.
The sixth meal of the day
- Nine oz. of grilled salmon fish
- ½ small bowl of white rice, boiled
The seventh meal of the day
- 10 oz of green salad with steak
And the eighth meal of the day
- Two tablespoons of peanut butter
- A glass of protein shake
Big Ramy provides a clinic on dieting, working out, and resting to reach success on the world’s most significant stage.
It’s essential to focus on your diet, workout, and rest to build muscles. Mamdouh, Mr. Olympia 2020 and 2021, has gone through a meticulous process to win the world’s most renowned bodybuilding title. If you want to be a champion in life, like Mr. Olympia, focus on the little details.
Mamdouh has become an inspiration and motivation to his fans through his struggles and dedication. After Mr. Olympia 2020, he enjoyed his success and turned his attention to becoming 2021 Mr. Olympia.
Big Ramy Mr. Olympia 2021
Big Ramy is the biggest bodybuilder on earth, standing at 6’3″ and weighing in at a staggering 290lbs of solid muscle currently holds the Mr. Egypt title and models for several companies.
In a shocking fashion, Big Ramy won Mr. Olympia 2021, beating out the likes of Brandon Curry, Phil Heath, Justin Rodriguez, Nicholas Walker, Patrick Moore, Akim Williams, Hunter Labrada, Regan Grimes, lain Valliere, James Hollingshead, Nathan De Asha, Andrea Presti, William Bonac, Hadi Choopan, and Roelly Winklaar! In a post-competition interview, Big Ramy stated, “I’ve been wanting to win this contest since I started competing in 2008”. He said that going pro was always his goal, and he never considered competing in any other federation. “It was always my dream to compete for this organization,” he added. Big Ramy also announced that he had signed a lifetime contract with Gaspari Nutrition and their official spokesperson.
Like many fans at the event, we were amazed at the result and excited to see what The Egyptian King brings next year!
By winning Mr. Olympia 2 years in a row, Big Ramy joins some impressive company. Other notable consecutive winners include Ronnie Coleman (8), Lee Haney (8), Phil Heath (7), Arnold Schwarzenegger (6), and Jay Cutler (2) twice. If it had not been for Dexter Jackson’s impressive year in 2008, Jay Cutler would have won 5 consecutive Mr. Olympia titles.
The eventual results from Mr. Olympia 2021 results were first place Mamdouh Elssbiay (Big Ramy), second place Brandon Curry (Mr. Olympia 2019), third place Hadi Choopan, fourth place Hunter Labrada, and fifth place Nick Walker.
After Mr. Olympia 2021, Big Ramy earned endorsement from Gaspari Nutrition, Flex Magazine, and BSN. So what is next for the Egyptian King? Perhaps legendary status, Big Ramy joins the Mr. Olympia greats of the past as he wins consecutive titles. He has the size and physique to overwhelm the completion for many years. However, it took a rare combination of diet, exercise, and genetics to build Big Ramy Mr. Olympia 2021’s body.
By keeping your vision alive every day, you, too, can make it happen.
Adopting his workout, diet, and rest schedule is the first step you can take toward achieving your fitness goals. Of course, you can always use the parts of his diet and workout routine that you like and ignore the rest. Find what works for you, and make it your own.
Mr. Olympia 2020 and 2021 have proven that hard work, discipline, and a great diet can lead to success. He overcame Covid-19 and stiff competition to win the most prestigious title in the world twice through self-care. So if you have achieved success with your workout despite setbacks or are looking for inspiration to achieve more greatness, then this story is for you! We want everyone who reads our blog posts to succeed, and we know that if we all work together as one global community, no goal will be unreachable. So the last words of advice from Mr. Olympia 2020 and 2021 go like this: “No matter what it takes; don’t let anyone else tell you ‘you cannot do something” — Big Ramy.