Big Ramy, also known as Mr. Olympia 2020, needs no introduction. He won the title on December 20, 2020, and from then on, his career went from strength to strength. Shortly after, he took part in the biggest bodybuilding championship and successfully achieved his dream.
Big Ramy is an inspiration for all bodybuilders who are passionate and enthusiastic about bodybuilding. He won the title by working day (working out and dieting) and night (sleeping) on his body. 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 definitely something to learn from Ramy’s story.
Big Ramy overcame many obstacles to seize the crown 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, shows promise as he works hard to reach his dream.
Big Ramy’s real name is Mamdouh Elssbiay. He was born in Egypt on September 16, 1984, and raised there. He completed his early education in Egypt and later moved to Kuwait to start his career. Big Ramy started training early to become a professional bodybuilder. Later on, his ambition drove him to take part in competitions so the world would recognize him for his hard work and excellence. However, even with the right diet and workout routine, it still takes time to build muscle. Therefore, Big Ramy worked even harder to discover and master the science of bodybuilding.
Big Ramy 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, Big Ramy won the Arnold Classic Brazil title in 2015, followed by the Kuwait Pro title in 2016. During the same year, Big Ramy won the Arnold Classic Europe title. Finally, in 2016, he showed his potential by finishing fourth at Mr. Olympia.
Big Ramy was a runner-up at the 2017 Mr. Olympia, which provided him with hope. Ramy’s journey shows us we can achieve anything with hard work, patience, and determination. Mr. Olympia 2020 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 Ramy to reach the big stage as a different man and more determined.
Finally, Big Ramy, Mr. Olympia 2020, 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, Big Ramy 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 Big Ramy to contend for the title earnestly. Big Ramy was about to cancel his participation at Mr. Olympia 2020, as he became severely infected with COVID-19 in October. The pro bodybuilder spared no expense to recover before Mr. Olympia, but his chances were relatively slim because of his late recovery.
On October 22, out of the blue, Big Ramy got an official invitation to take part in Mr. Olympia 2020.
The invitation came as a shock; everyone thought Big Ramy would not qualify for the official entry because of his health. Though to reach the championship in 2020, Big Ramy had to overcome many other challenges, and he bulked up even more than before. Through his Instagram, Big Ramy thanked all his fans and credited them for making his participation possible.
The big moment had finally arrived, and the competition was stiff. Big Ramy overpowered everyone and amazed the judges. He flexed his muscles, and no one could deny he was the man of the hour. As expected, Big Ramy 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). Ramy won Mr. Olympia 2020 along with a $400k prize.
Big Ramy is the first Egyptian bodybuilder to win the Olympia title and the second Arab champion. Prior to 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 Big Ramy for his efforts in a shared post. It noted how, despite his many obstacles, he set an example for his fans. Big Ramy 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, Big Ramy 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. To prepare for the championship, Alaq made Ramy work on his back, chest, legs, and arms to build massive toned muscles. So let’s take a look at Mr. Olympia 2020’s workout that made his body look truly 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, Big Ramy could rest his muscles and work out one body part at a time. Alaq’s approach achieved incredible results and is awe-inspiring.
Back Workout:
- Machine row; 4-5 sets, 5 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.
Arms Workout:
- Bar pushdown; 4 sets, 12 reps
- One-arm dumbbell extension, 4 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
Big Ramy divided his arm workout into two categories: triceps and biceps. Also, by adopting this workout, he was able to 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.
Chest Workout:
- 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 2020’s 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 Workout:
- Leg extensions; 4 sets, 12 reps
- Squats; 4 sets, 20 reps
- Leg presses; 4 sets, 10 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, Ramy’s exercises are also known to increase your energy levels and activate your hormones.
The diet Big Ramy eats makes his success in the gym and on the big stage possible.
Along with his workout routine, Big Ramy’s trainer paid close attention to his diet 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. Here it is below:
The first meal of the day
- 12 egg whites to avoid unnecessary calories
- 3 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
- 3 whole eggs
- 7 oz of sweet potatoes
The fifth meal of the day
- 1 small bowl of brown rice
- 1 small bowl of sliced pineapples
- 7 oz of grilled chicken breast.
The sixth meal of the day
- 9 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
- 2 tablespoons of peanut butter
- A glass of protein shake
Photo by Priscilla Du Preez on Unsplash
Big Ramy provides a clinic on dieting, working out, and resting to reach success on the world’s largest stage.
It’s essential to focus on your diet, workout, and rest to build muscles. Big Ramy, Mr. Olympia 2020, 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 Big Ramy, focus on the little details.
Big Ramy has become an inspiration and motivation to his fans through his struggles and dedication. By keeping your vision alive every day, you too can make it happen. Adopting Big Ramy’s 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.
