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Mr. Olympia Big Ramy 2020

Mr. Olympia Big Ramy 2020

Big Ramy needs no introduction as he won Mr. Olympia 2020 on the 20th of December. He participated in the biggest championship of bodybuilding and successfully achieved his dream. Big Ramy is an inspiration for all the bodybuilders out there who are passionate and enthusiastic about bodybuilding. He won the award by working day (gym) and night (bed) on his body, and his fitness goals are exceptional and a source of motivation for all the youngsters.

Big Ramy is known for his competitive nature and inspirational workout. It was these characteristics that helped him to make his dream of becoming Mr. Olympia true. If you find the source of inspiration that can push you to achieve your goals, then Ramy’s story is the one. Today we are telling you about the story of Big Ramy and from where he started his journey. The whole story of his life will take several twists and turns to make you understand him.

Early Life:

Big Ramy’s real name is Mamdouh Elssbiay; he was born on the 16th of September 1984 in Egypt and raised there. He completed his early education in Egypt and later moved to Kuwait to start his career. To become a professional bodybuilder, Ramy Elssbiay struggled a lot and kept participating in competitions to make people and panels recognize him for his hard work and improvement every year. He finished eighth in 2013, and in 2016 he finished fourth by showing immense progress in his overall bodybuilding.

Mr. Olympia Big Ramy 2020 won the Amateur Olympia in 2012, and from there, he started to gain popularity among people.  He earned New York Pro title in 2013 and 2014, Arnold Classic Brazil title in 2015, the Kuwait Pro title in 2016, and the Arnold Classic Europe title on 26th September in Spain. In the competition of 2017, Big Ramy was a runner-up and was able to win five pro titles. Due to his immense body and firm muscles, he got the name “Big Ramy” and became the heaviest pro bodybuilder. The 36-year-old Mr. Olympia went from 200lbs to 290lbs to win the championship this year by going through intense workout sessions.

Participation in Mr. Olympia 2020

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Mr. Olympia was launched in 1965 that later became famous due to Arnold Schwarzenegger in 1970. He won the consecutive championship from 1970 to 1975 and then again in 1980. Big Ramy made his debut in 2013 by participating in New York soon after 4 years of training. Big Ramy was about to cancel his participation in Mr. Olympia 2020 as he got severely infected with COVID 19 in October. He was getting treated with all the best efforts to recover before Mr. Olympia, but his chances were relatively slim because of his late recovery.

On 22nd October, out of the blue, Big Ramy got an official invitation to participate in the Mr. Olympia contest.

The invitation came as a surprise to everyone; everyone thought Big Ramy would not qualify for the official entry due to his Covid infection and strict SOPs. To reach the championship in 2020, Big Ramy overcame all his challenges and became more robust to make his burning desire come true. Through his Instagram, Big Ramy thanked all his fans and supporters who made participation possible and helped him win the championship. He is the first to bring the title to Egypt and the second in Arab. Samir Bannout was the first one who won the Mr. Olympia title in 1983, and he was from Lebanon.

Big Ramy defeated former Mr. Olympia 2019 Brandon Curry this year. William Bonac secured fifth place, Hadi Choopan fourth place, Phil health third place (he won Mr. Olympia seven times), and Brandon Curry second place (Mr. Olympia of 2019). Ramy won the most prestigious award this year along with a $400k prize. On Instagram, the official account of Olympia 2020 praised Big Ramy for his efforts and how, despite his many obstacles, he set an example for all the people who want to achieve something big in their life. From here, Big Ramy’s journey is only going to encourage bodybuilders who are already setting their eyes on the future Mr. Olympia title.

Workout Routine:

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It’s impossible to achieve your desired body without going through an intense and robust workout routine. 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 Alaqi, a trainer of Big Ramy. He made him work on his back, chest, legs, and arm to enhance firm muscles. Finally, let us tell you about Mr. Olympia Big Ramy 2020’s workout to make his body look undefeatable for the competition.

His trainer split his workout into days to work on specific muscles with dedication and focus.

Monday = Chest day

Tuesday = Leg day

Wednesday = Delts

Thursday = Back

Friday = Arms.

In this way, Mr. Olympia Big Ramy 2020 could rest his muscles and workout one body part at a time. The approach of Ahmad Alaqi is awe-inspiring and brings strength to the overall body.

✿Back Workout:

Mr. Olympia Big Ramy’s 2020 back workout included machine row, one-arm dumbbell row, lat pulldown to front, lat pulldown to the rear, and seated cable row. Also, this workout routine doesn’t have a warmup.  Each workout contains 4-5 sets and 15 reps to make a muscle pump—most of the workout routines of Mr. Olympia Big Ramy 2020 focused on eliminating body fat.

✿Arms Workout:

The arm workout of Big Ramy was divided into two categories, triceps and biceps. The tricep workout included Bar pushdown with 4-sets, 12 reps, a One-arm dumbbell extension with 4-sets, 12 reps, a Rope pushdown with 4-sets, 15 sets.

The biceps workout included hammer curls with 4-sets, 12 reps, preacher curl with 4-sets, 12-reps, and rope curl with the same routine. Subsequently, by adopting this workout with all the dedication and hard work, Big Ramy built impressive arms like Arnold Schwarzenegger. Arms require more effort as they are a popular body part and give strength to the shoulder.

✿Chest Workout:

The Mr. Olympia Big Ramy 2020 chest workout is quite impressive and robust, especially suitable for the experienced lifter who wants to build a similar body like Big Ramy. The exercise included the Incline barbell or machine press with 4-sets of 12 reps, Incline dumbbell Flye with 4-sets of 12 reps, a flat barbell dumbbell, or a seated machine press of 4-sets of 12-reps and cable crossover with 3-sets of 15 reps. Besides a workout, there is no possible supplement or medicine available to deliver healthy and natural results. The more time you spend on training, the bigger and muscular you will become.

✿Leg Work out:

As a bodybuilder, you must understand how legs are responsible for supporting the whole body during a workout. A Leg workout requires maximum time and effort to activate the muscles and give an intense look to your overall appearance.

The Leg work out of Mr. Olympia Big Ramy 2020 included leg extensions with 4-sets of 12 reps, squats with 4-sets of 20-reps, Leg presses with 4-sets of 10-reps, and machine squat with 5-sets of 15 reps. This is also the kind of workout routine that will inspire you and leave you full of energy while working in the gym or home.

✿Diet Routine:

How to plan a diet that causes fat loss

Along with the workout routine, the trainer of Big Ramy paid close attention to his diet routine. Without consuming healthy and proper food, it’s impossible to give your best during a workout session. Subsequently, we have fetched a complete diet routine of Mr. Olympia Big Ramy 2020 to help you get on track and for your body preparation.

The first meal of Big Ramy was

✿12 egg whites to avoid unnecessary calories

✿3 whole eggs and

✿8 oz of sweet potatoes.

The second meal included

✿8oz of grilled chicken breast

✿5 oz of boiled rice.

The third meal was

✿Protein shake to fulfill the nutrients required by the body.

The fourth meal consisted of

✿3 whole eggs and

✿7 oz of sweet potatoes.

The fifth meal included

✿One small bowl of brown rice

✿One small bowl of sliced pineapples and

✿7 oz of grilled chicken breast.

The sixth meal was

✿9 oz of grilled salmon fish

✿½ small bowl of white rice boiled.

The seventh meal included

✿10oz of green salad with steak

 And the eighth meal consisted of

✿Two tablespoons of peanut butter

✿A glass of protein shake.


Photo by Priscilla Du Preez on Unsplash

It’s essential to focus equally on your diet, workout, and rest to build healthy and firm muscles. Mr. Olympia Big Ramy 2020, an Egyptian bodybuilder, has gone through a detailed, meticulous process to win the world’s most renowned bodybuilding title. If you want to be a champion in life, like Big Ramy, you focus on the big picture and the small details. Through his struggles and dedication, Big Ramy has become an inspiration and motivation to many dreamers who want to grow up like him. Also, by keeping your vision alive every day, you can make it happen. Finally, by adopting Big Ramy’s workout regime, diet routine, and ideal rest, achieving your fitness goals to become the next Mr. Olympia is not out of reach.