Ron Partlow
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Who Is Ron Partlow?

Partlow, Ron AKA: @rep300 has always understood the importance of reliability. With more than 30 years of experience in bodybuilding, 24 competitions, and an IFBB Pro Status under his belt, Ron is still going strong and shows no signs of slowing down.

In the off-season, Ron Partlow, who is 6’1″ and 310 lbs., is a true “force of nature.” He keeps demonstrating to everyone how success in bodybuilding is achieved.

Here is his account:

At age 14, I was bitten by the Iron bug.

Body Measurements of Ron Partlow

Full Name: Ron Partlow
HEIGHT: 6’1″ (185.5cm)
WEIGHT: 295 – 310lbs (133.8kg – 140.6kg)
PROFESSION: Professional Bodybuilder, Sponsored Athlete
ERA: 2010


  • 2015 Canadian Overall Masters Champion
  • 2007 Canadian Super Heavyweight Champion
  • 8X Canadian National SHW Runner-Up – 2000, 2003, 2006, 2008, 2009, 2010, 2012, 2015
  • 1999 Heavyweight and Overall Alberta Provincial Champion
  • 1997 Northern Alberta Heavyweight Champion

Biography (Early Life)

Goals For Bodybuilding

Ron Partlow

Ron Partlow had only one ambition in mind when he first entered a gym at the age of 14: to become a professional bodybuilder.

But getting there turned out to be a difficult journey.

Teen Competitions

Ron participated in numerous competitions as a teen and won almost all of them. This featured the 1999 Overall Alberta Provincial and the 1997 Northern Alberta Show.

Ron competed in the 2000 Canadian Nationals as well and finished in second place.

He gave every competition his best effort, but the Pro Card proved to be just too elusive.

Bodybuilder Ron Partlow striking the back double biceps position.

A Prolonged Road To Success

Initially confident that he would eventually obtain his Pro Card, Ron’s optimism dwindled with time. As he put it, “When I was younger, I was very certain that I would earn my IFBB Pro card.

However, as I grew older, it began to feel as though I would never succeed. A progression to the IFBB did not appear to be in my future due to close calls, setbacks, injuries, placing second TEN times in Pro qualifying, and winning the Super Heavies in 2007 but not receiving a Pro card. Ronald Partlow

But then, in 2015, Ron’s luck finally changed as he took home the much-desired Pro Card in the 2015 Nationals.

Professional Life

Ron set his sights on new objectives after attaining his initial objective of becoming a professional bodybuilder. One of them was to make his IFBB Professional debut.

Just a few months after joining the IFBB, Ron competed in the Vancouver Pro and took seventh place.

Partlow, Ron Today

Ron devotes a lot of time and energy to developing his gym and brand in addition to competing in bodybuilding competitions. Additionally, he is a sponsored athlete, and as such, he promotes well-known sports brands.

Ron Partlow is a well-known name in the bodybuilding industry because of his dedication to his job and “old-school” method of training, which involves training for two to three hours each session.

“I’ve spent my entire life training in hardcore gyms and setting the bar for passion, sacrifice, and dedication everywhere I went. I witnessed the development of contemporary bodybuilding.

Training (Workout)

Ron Partlow

Ron’s Training Method

In their exercises, many bodybuilders prefer to select between intensity, weight, or volume. But being Ron, he wants everything.

He lifts big weight with little rest in between sets while packing in a lot of volumes in terms of sets and reps. His workouts are incredibly tough as a result.

Here is an illustration of Ron’s leg exercise;

Leg press: three or more warm-up sets, then four or more working sets of 10 to 20 reps

Hack Squats: 1-2 sets of warm-up, then 3+ sets of 8–12 repetitions each in working sets.

Leg extensions: three to four working sets, followed by drop sets and incomplete reps.

3+ sets of 8–15 repetitions for squats or lunges

“Max pain and burn is the objective to get the killer pump.” Ronald Partlow

Complete Workout Program

  • 1st Day: Chest, triceps, and calves
  • 2nd Day: Quads and hams
  • 3rd Day: Biceps, triceps, and calves
  • 4th Day: OFF
  • 5th Day: Delts, triceps, and calves
  • 6th Day: Back and biceps
  • 7th Day: OFF

Ron Partlow is grinning while performing biceps curls.

Restoration Days

Ron loves to workout hard, but he also understands when to let off the throttle.

“I work around what hurts,” he declared. If I’m in a good mood, I’ll stock the bar. On other days, I lift less weight but still perform drop sets with shorter rest intervals.

Nutrition (Diet Plan)

Ron calls himself a “picky eater,” refusing to consume any food unless he is aware of the contents and preparation methods.

Even during the “off-season,” he likes to eat healthily. Because he doesn’t need to cut for a long time to get ripped, this makes his preparation for competitions simpler.

I detest a wide variety of meals, including too much garlic, cream sauces, sour cream, many varieties of cheese, most shellfish, and green peppers and onions.

A typical menu for “Big Ron” looks like this:

  • 1st Meal: 10 egg whites, 100 g of oats, 1 scoop of protein powder
  • 2nd Meal: 8 oz beef, 1 cup rice, 200 g green beans
  • 3rd Meal: 8 oz chicken, 1 cup rice, 200 g green beans
  • 4th Meal: 2 scoops of protein powder, 2 tablespoons of coconut oil
  • Intra Workout Drink: 30 g BCAAs, 75 g carbs
  • 5th Meal: 8 oz fish, 1 cup rice
  • 6th Meal: 8 oz beef, 200 g green beans
  • 7th Meal: 2 scoops protein powder, 30 g natural peanut butter

Cheating Food

Ron occasionally treats himself to a tasty “cheat dinner” as a reward for his diligent labor. His preferred setting for special events of this nature is restaurants.

Pasta and pizza or a cheeseburger with fries are Ron’s go-to cheat meals. Ron likes to have a pint of his preferred ice cream for dessert.

Rich Piana, who passed away, and Ron.

Influences And Idols

Dorian Yates, a legend in the sport of bodybuilding, is one of Ron’s main influences. Here is Ron discussing Dorian;

“I respect a man who runs into a wall at 300 mph. It reveals a lot about the individual. He simply endured it till he broke down. He might not have ever achieved success if he had trained a little more meticulously, as Haney did. There is something unique about him.

What Ron Partlow Can Teach Us?

What we can take up from “Big Ron” is that you must exert equal effort to achieve your goal if you want amazing outcomes.

Regardless of whether you wish to improve your physical appearance or are a bodybuilder. How much effort you are willing to invest in each day as you work toward your goals will ultimately determine your success.