Watching the training plans and methods of the bodybuilders, let us feel how the gods practice? Maybe a lot of inspiration.
Who is Phil Heath? Phil Heath showed great athletic talent from an early age, only 1.75 meters tall but able to dunk, running 40 yards in just 4.3 seconds. Although he only started strength training 4 years ago, he also showed his excellence in bodybuilding. Before June 2006, Phil Heath was an ambitious but obscure amateur bodybuilder who trained hard while working as a nutrition consultant in a gym. Since the beginning of playing, the record is brilliant, and the detailed data is as follows:
2006 New York Pro Invitational Champion
2006 Colorado Pro Invitational Champion
5th place in the 2007 Arnold Tradition
2008 Ironman Pro Invitational Champion
2nd place in Arnold Tradition 2008
3rd place in the 2008 Mr. Olympia Competition
5th place in the 2009 Mr. Olympia Competition
2nd place in the 2010 Arnold Tradition
2nd place in the 2010 Mr. Olympia Competition
1st place in the 2011 Mr. Olympia Competition
1st place in the 2012 Mr. Olympia Competition
1st place in the 2013 Mr. Olympia Competition
1st place in the 2014 Mr. Olympia Competition
1st place in the 2015 Mr. Olympia Competition
1st place in the 2016 Mr. Olympia Competition
......
Phil Heath's training experience
1. Master the correct number of times. I usually do 8 to 12 exercises and rarely do less than 8 exercises – I do 6 group 1 exercises just during hard pulls because I never felt that less than 8 exercises helped my muscles grow;
2. Don't back down. I never cut corners in training, if I can do 12 times in 1 set of exercises, then I will ask for 4 more times, if you even want to be lazy the prescribed number of times, then you yourself don't want to grow muscles;
3. Steady progress. I always use a pyramidal approach to weight gain, and although I've tried extreme strength training, my muscles don't feel anything after training. So, I focus my main thoughts on a medium number of weight exercises – being able to feel the muscles growing steadily;
4. Use the instrument. Whenever I'm going to a competition, I always use a lot of equipment. The training schedule during the preparation period is very tight, so I usually don't need a training partner, I can use a lot of weight on the equipment, and it is also relatively safe. In the off-season, I also add a lot of equipment practice in training;
5. Refer to the training method of idols. I've seen a lot of bodybuilding stars train in bodybuilding magazines and incorporated them into my own training, and I usually refer to the training methods of players who fit my best form, such as Sean Ray and Frank Wheeler.
Phil Heath's training program
Monday:
pectoralis major
Upper slash bell bench press 3X8~12
Barbell/Dumbbell Flat Bench Press*4X8~12
Upward Oblique Bird** 3X12~15
Tensioner chest clamp 3~4X15~12
Note: *If barbells are used, the last set uses a booster belt
**In the last few bird moves of each group, 2 seconds time to open and 5 seconds to shrink
Tuesday:
1. Quadriceps
Squat/Smith Machine Squat * 4~5X8~10
One-leg leg lift 4X8~10
Hack Squat 4X8~10
Leg lift 3X20
2. Biceps femoris
Prone leg bend 4X20
Standing posture one-legged bent lift 4X8 ~10
Straight leg hard pull 4X8 ~10
3. Calves
Standing posture lift heel / instrument riding donkey lift heel 3X exhaustion group
* Squats at the back of the neck and squats in front of the neck, alternating weekly
Wednesday:
back
Wide grip pull-up 5~7X10~12
Barbell rowing 3X8~10
Hard pull 3X6~8
Anterior neck pull-down * 4X20
Sit-up rope rowing** 3X10
Dumbbells/instrument shrugs 4X10~12
*Wide grip and narrow grip alternately, with each grip done 10 times each
**The last group uses a decrement method to exhaustion
Thursday:
deltoid
Seated dumbbell push 5X8~10
Dumbbell side flat lift * 3 ~ 4X20 +15 +10 +8 +6
Upward oblique prone bird 4X12
Flat lift before barbell 3~4X8~10
* Pyramid Weight Gain Training Method: 20 pounds dumbbells 20 times, 25 pounds 15 times, 30 pounds 10 times, 35 pounds 8 times, 40 pounds 6 times
Friday:
1. Biceps
Dumbbell alternating bending 5X10~12
Barbell tilt lift 4X10
Upward oblique dumbbell bend lift 3X8~10
Barbell bend lift 3X30 (narrow, medium, and wide 10 times each)
2. Triceps
Rope down pressure * 3 ~ 4X10 +10 +10
Standing posture dumbbell arm flexion and extension 3X10~12
Dumbbell prone arm flexion extension 3X10
Parallel bar arm flexion 3X10
3. Forearms
Dumbbell wrist bend 2~3X10~12
* 30 exercises per group, add weight for every 10 times, such as 10 times with 150 pounds, immediately increase to 160 pounds to do 10 times, and then increase to 170 pounds to do 10 times
Closed on Saturdays and Sundays
The Phil Heath abs exercise consists of 4 movements, including 30 swings at both ends, 30 standard supine bends (peak contraction at the highest point), 30 folding supine bends, 30 alternating supine compressions of the legs, and 4 movements as 1 exercise, doing 3 to 4 times. Practice 2 times a week.
Off-season, 2 hours of aerobic training a week. When preparing for the race, 1.5 hours of aerobic training are performed every day. Phil Heath chose to do aerobic exercise on treadmills, bicycles, and elliptical machines, using two training methods: uniform speed and variable speed.
You can see that Phil Heath also practices five times a week, so there is really no need for a partner who practices seven days a week to gain muscle. In addition, the amount of training in the training plan is large, indicating that each training ensures that the stimulation is in place, and the quality and quantity are guaranteed. This is the secret of muscle building training!