Mamdouh Mohammed Hassan Elssbiay is an Egyptian IFBB professional bodybuilder. Elssbiay is often referred to by his nickname Big Ramy. He is the 2020 Mr. Olympia bodybuilding champion.
Born: 16 September 1984 (age 36 years), Baltim, EgyptHeight: 1.78 mFull name: Mamdouh Mohammed Hassan ElssbiayWeight: Contest: 290 lb (130 kg)Best win: Mr. Olympia; 2020
He was born in the Egyptian resort town of Baltim, in the Kafr el-Sheikh Governorate, on the Nile River Delta, on September 16, 1984. His father was a fisherman, and “Ramy,” as he was known, and all six of his brothers followed in his footsteps. They all moved to Kuwait, around the same distance as New York City to Orlando, in search of better opportunities and salaries. Ramy aspired to greater heights than his children. He had always been intrigued by bodybuilding and aspired to one day be a champion bodybuilder.
Since owner Bader Boodai had started the Oxygen Gym chain, it already had a reputation for being a great place to work out.
Elssbiay, met trainer Ahmad Alaqi three years ago, who introduced him to a holistic approach to his back, chest, leg, and shoulder workouts. “We vary the rep scale from 15 to six,” Alaqi clarified in 2015. We gradually reduce the number of reps per week. So we’ll begin Week 1 with 15 rep sets. We’ll increase to 12 reps next week. The next week, it was ten, then eight, and eventually six. Then we go back to 15 and begin all over.” Over the course of the five-week progression, the weights increase as the reps decrease.
The following is a walk-through of five of Big Ramy’s standard back moves, with form pointers to squeeze the maximum stimulation out of each.
ELSSBIAY’S TRAINING SPLIT
- MONDAY: CHEST
- TUESDAY: LEGS
- WEDNESDAY: DELTS
- THURSDAY: BACK
- FRIDAY: ARMS
ELSSBIAY’S BACK WORKOUT
Here’s how a back workout using Big Ramy’s training approach might look. For each movement, you’d do warmups as needed to get to your working weight, nudging up the poundage week to week as the target number of reps per set drops. Other moves Big Ramy relies on include Hammer Strength pulldowns, barbell rows, deadlifts, and stiff-arm pulldowns.
- Machine Row | SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- One-Arm Dumbbell Row | SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- Lat Pulldown to Front | SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- Lat Pulldown to Rear | SETS: 3–4 | REPS: 15, 12, 10, 8, 6
- Seated Cable Row | SETS: 3–4 | REPS: 15, 12, 10, 8, 6
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