Who is Mamdouh Elssbiay?
An IFBB professional bodybuilder from Alexandria, Egypt is named Mamdouh “Big Ramy” Elssbiay.
With his quick ascent to renown and under three years of training, he has surprised professional bodybuilders.
Short Career of Mamdouh Elssbiay
Mamdouh Elssbiay was trained as a fisherman while growing up in an underprivileged part of Egypt. He made his living for many years working in Kuwaiti seas until randomly deciding to join the “Oxygen Gym” there.
He quickly developed a passion for bodybuilding and, as luck would have it, has the ideal genetic makeup for the activity.
His pals pushed him to enter competitions as he increased his gym visits and developed his physique.
He agreed to take part in the 2012 Amateur Olympia in Kuwait City and easily won. He received his Pro Card as a result of this title, and he was unstoppable after that.
Elssbiay won the New York Pro in 2014, where he made his IFBB Pro debut. He won other important contests after that and finished fourth at Mr. Olympia.
He has established a reputation for himself on social media and in the competitive scene. You should keep an eye out for Mamdouh at upcoming Mr. Olympia weekends.
Body Measurements of Mamdouh Elssbiay
| Full Name: | Mamdouh Elssbiay |
| DATE OF BIRTH: | 16 September 1984 |
| ERA: | 2010 |
| PROFESSION: | IFBB Professional Bodybuilder, Sponsored Athlete |
| NATIONALITY: | Egyptian |
| AGE: | 37 |
| HEIGHT: | 5’9″ (175cm) |
| WEIGHT: | 295 – 310lbs (133.8kg – 140.6kg) |
| ALIAS: | Big Ramy |
Accomplishments
Competitions
- 2012 Kuwait Golden Cup – 1st
- 2012 Amateur Olympia – 1st
- 2013 New York Pro Championship – 1st
- 2013 Mr. Olympia – 8th
- 2014 New York Pro Championship – 1st
- 2014 Mr. Olympia – 7th
- 2015 Arnold Classic Brazil – 1st
- 2015 Mr. Olympia – 5th
- 2015 Arnold Classic Europe – 4th
- 2015 EVLS Prague Pro – 2nd
- 2016 Mr. Olympia – 4th
- 2016 Arnold Classic Europe – 2nd
- 2016 IFBB Kuwait Pro – 1st
- 2016 EVLS Prague Pro – 2nd
Training
Hardly Pushing His Back
Mamdouh Elssbiay enjoys switching between using free weights and machines. He performs 4-5 sets of each back exercise for 8–15 repetitions before ‘pyramiding’ up in weight for each set and adjusting the number of reps as needed.
He also emphasizes the value of taking breaks in between sets. After each set, he waits until his breathing and heart rate have returned to normal since he pushes himself so hard that he generally feels out of breath.
Lat Pulldown with Reverse Grip
The reverse grip lat pulldown is one of his favorite exercises. He enjoys stretching his lats at the top and contracting his back muscles at the bottom of this action.
Instead of going too heavy, he selects a weight that he can control so that he can truly feel the muscles contract.
Positioned Cable Row
Mamdouh opts to finish the seated cable row in a variety of positions. To pull the cables in at various heights, he places a box or some 45-pound plates on the seat.
To experience the movement, he also temporarily pauses while the cables are close to his stomach.
T-bar Row or a Barbell
Mamdouh employs an overhand and underhand grip and places his torso between 45 and 60 degrees for the barbell row.
He feels that using a relatively little weight—for him—of 40 kg allows him to feel each rep and establish a mind-muscle connection.
A Punitive Arm Exercise
Mamdouh strives to train his arms “extremely hard” in addition to pushing his back to the maximum to keep his arms’ size and definition.
He performs 12 sets for his triceps and biceps, making the most of each set by utilizing heavy weights.
Mamdouh concentrates particularly on his form during each set. He prefers to follow the proper technique for every rep to break down the muscle while avoiding injuries brought on by improper form. Below is his arm routine:
Triceps
- Bar Pushdown, 4 sets, 10-12 reps
- One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
- Rope Pushdown, 4 sets, 12-15 reps
- Biceps
- Hammer Curl, 4 sets, 10-12 reps
- Preacher Curl, 4 sets, 10-12 reps
- Rope Curl, 4 sets, 12-15 reps
Constructing His Legs
Mamdouh put a lot of effort into developing his quadriceps to a pro level. Although he acknowledges that his legs are a weakness, he has established a program that has significantly boosted their proportion overall.
Here, his genetic potential is also a factor. He performs the usual leg workouts, but his outcomes are amazing.
Extended Legs
Leg extensions are how he always starts his leg exercises. To ensure that his knee joints are as warm as possible, he performs two sets of 50 repetitions. The sole isolation exercise in this workout is the leg extension.
Squat
Mamdouh Elssbiay was squatting 224 kilograms six weeks before his Mr. Olympia 2015 competition. For his squat, he gently angles his feet outward to create a stable base that he can sink into.
Mamdouh has achieved professional-level development of his vast lateral through these strenuous squats.
“You need to keep form, be upright, be safe, and work continuously at growing stronger,” he counsels other bodybuilders.
Leg Lift
Mamdouh performs his leg presses at a 45-degree angle to target his glutes. He sets his feet on the footplate, allowing him to dive as far as he can. He concentrates on performing as many repetitions as 100 pounds before failing.
Even if this one stings, you must press on. Push through the discomfort!
Mechanical Squat
‘Big Ramy’ uses the machine squat as an exercise to isolate his quadriceps and reduce glute and hip stimulation, the same as how he would with a free-weight squat.
In addition, he decides to adopt a narrower stance than when using free weights, pressing his back into the machine’s pad as it strikes his legs.
Nutrition
Making the Decision to Stop Using Steroids
Ramy decided to stop using steroids for the sake of his health and the sport after his outstanding performance at Mr. Olympia. I am OFF and I mean it, he declared.
Doctors had also advised it because he was placing a lot of stress on his joints and organs.
Healthy and Nourishing
To protect his carefully acquired muscle gains, Big Ramy consumes a staggering number of calories each day while adhering to a highly nutritious diet.
He makes an effort to consume 3858 calories a day, getting all of them from high-quality lean meats, carbs, and fats. Below is a detailed food plan:
Meal 1
- 12 egg whites
- 3 whole eggs
- 8 oz sweet potato
Meal 2
- 5 oz of rice
- 8 oz chicken breast
Meal 3
- Protein shake
Meal 4
- 4 whole eggs
- 8 oz sweet potato
Meal 5
- 8 oz chicken breast
- 1 cup brown rice
- 1 cup sliced pineapple
Meal 6
- 10 oz salmon
- 1/2 cup cooked white rice
Meal 7
- 10 oz steak
- Green salad
Meal 8
- Protein shake
- 2 tbsp peanut butter
What did Mamdouh Elsbiay Can Teach Us?
We may all learn from Mamdouh’s account of how he discovered bodybuilding while working as a fisherman.
He started working out at Kuwait’s The Oxygen club and quickly developed an obsession with it. He is a wonderful illustration of how good genetics may be combined with effort when lifting weights.
You might need to fit in both your workouts and your job. If so, Mamdouh Elssbiay gives us a fantastic example of what may be done if you are truly motivated to improve your appearance.