This controversial text made everyone talk about the state of the sport, Phil Heath transformation. Phillip Jerrod Heath – was born on December 18, 1979, in Seattle, USA. In his childhood, he was very fond of playing sports, in particular basketball. In 1998, Phil Heath entered the University of Denver, where he was admitted to the men’s basketball team, where he was a thrower in view of his small stature. Phil Heath’s transformation from childhood dreamed of becoming a professional basketball player and was not going to retreat from his dream training on the site every day, and it bore fruit. A year later, the team of Phil was the winner of the first student division and he was awarded a personal sports scholarship.
In 2002, he ends his studies at the university, and with it a career as a basketball player, but begins a new career as a bodybuilder. Starting in 2005, he became a prize-winner of many championships in classical bodybuilding and a friendly confrontation with Jay Cutler for the title of the best bodybuilder of the planet. And in 2011 he receives his first statuette of Sunds and retains the title “Mr. Olympia” to this day being already a seven-time winner. And according to Phil Heath’s transformation himself, it will not be ten times “Mr. Olympia” to rest until now. He has all the prerequisites for this, he is still young, genetically gifted, and from year to year his closest competitors like Kai Green and others then refuse, they are traumatized, then they give up their positions. Which facilitates the work and so very high-quality and massive Phil Heath.
- Height: 175 cm
- Competitive weight: 114 kg
- Weight in the off-season: 130 kg
- Neckline: 47 centimeters
- Biceps: 57 cm
- Waist: 75 cm
- Thigh: 81 cm
- Chest: 140 cm
- Experience of work: since 2002.
- 2005 Junior Nationals – 1 place
- 2005 US Championship – 1 place
- 2006 Colorado Pro – 1 place
- 2006 New York Pro – 1st place
- 2007 Arnold the Classic – 5th place
- 2008 Ironman Pro – 1st place
- 2008 Arnold the Classic – 2 place
- 2008 Mr. Olympia – 3rd place
- 2009 Mr. Olympia – 5th place
- 2010 Arnold the Classic – 2 place
- 2010 Mr. Olympia – 2nd place
- 2011 Mr. Olympia – 1st place
- 2011 Sheru Classic – 1 place
- 2012 Mr. Olympia – 1 place
- 2012 Sheru Classic – 1 place
- 2013 Mr. Olympia – 1st place
- 2014 Mr. Olympia – 1st place
- 2015 Mr. Olympia – 1 place
- 2016 Mr. Olympia – 1st place
- 2017 Mr. Olympia – 1 place
Monday: BREAST, PRESS
- Bench press lying on an incline bench (head up) -3 sets of 8-12 repetitions
- Press the barbells or dumbbells lying on the horiz. bench – 4 approaches * for 8-12 reps
- “Peck-Dec” – reduction of hands in the simulator – 3 approaches ** for 12-15 repetitions
- Crossovers – 3-4 sets of 15-20 repetitions
* If the rod was used in the 2nd exercise, then the “striptease” principle is applied in the final 4th set.
** In the 3rd exercise, Heath did 2-second delays at the point of peak contraction. Also, slowly, for 5 seconds, he performed the second, “negative” part of the movement.
Tuesday: SQUARE SIZES, BITTERS OF THIGH, COSTS
- Squats with a barbell or squats in the Smith – 4-5 / 8-10
- Foot press – 4 8-10
- Gakk-squat (in the reverse version, face to the simulator) – 4 / 8-10
- Leg extension on the simulator, sitting – 3/20
- Leg bending on the simulator, lying down – 4/20
- Bending one leg on the simulator, standing – 4 / 8-10
- “Dead” traction on straight legs from the support – 4 / 8-10
Lifting on socks in the simulator standing or climbing socks in the simulator in a slope (“donkey”) – 3 / to failure
Each week, the Phil Heath transformation alternated the order of elaboration of quadriceps and hamstrings; if in one week he began training the legs with quadriceps, then next week the leg training started with the biceps of the hip.
- Tightening with a wide grip – 5-7 / 10-12
- Thrust dumbbell to the waist in the slope – 3 / 8-10
- “Dead” pull rod – 3 / 6-8
- or pull rod to the belt in the slope * – 4/20
- Thrust to the belt with a rope handle on the lower, horizontal block, sitting ** – 3/10
- Pullovers with a dumbbell or in a simulator – 4 / 10-12
* In the 3rd exercise (if the Heath performed exactly the pull of the bar to the waist in the slope, and not the “dead” thrusts), Phil applied a kind of technique: 10 repetitions of rod pull to the belt in the slope did with the usual grip, then immediately changed the grip to the reverse and also did 10 repetitions. In total, these 20 repetitions (10 each with different grips) were considered one set Phil Heath transformation.
** In the last set of the 4th exercise, Heath used the “rest-pause” technique: when he reached “failure”, he rested for 15-20 seconds and continued to do the exercise again until “failure.” In this final set, he did 2-3 times.
Thursday: DELTA, PRESS
- Press of dumbbells sitting – 5 / 8-10
- Breeding dumbbells in the sides, standing * – 3-4 / to failure;
- “Peck-Dec” – the dilution of hands on the simulator, sitting – 4/12
- Raising the bar in front of him with straight arms – 3-4 / 8-10
2 nd exercise, the cultivation of dumbbells in the sides, Hit performed in the “giant” approach a kind of “ladder”: the first approach – 20 repetitions with dumbbells of 9 kg; 2nd -15 repetitions with dumbbells of 12 kg; 3rd approach -10 repetitions with dumbbells 14 kg; 4-th approach – 8 repetitions with dumbbells of 16 kg; The 5th approach is 6 repetitions with 18 kg dumbbells. All these 5 approaches were performed one after another without interruption and were considered one “giant” set. In total, such sets were performed 3 or 4. depending on the athlete’s well-being on the training day.
- Variable lifts of dumbbells to the biceps, standing – 5 / 10-12
- Lifting the bar to the biceps on the Scott bench – 4/10
- Lifting dumbbells to the biceps sitting on an incline bench – 3 / 8-10
- Lifting the bar to the biceps, standing (reception “30”) * – 3 / “30”
- Extension of arms to triceps on a vertical block, standing ** – 3-4 / 10 + 10 + 10
- French press (extension) dumbbell from behind the head – 3 / 10-12
- Concentrated extension of one hand with a dumbbell, standing in a slope with support on a bench – 3/10
- Push-ups on the uneven bars or in the simulator – 3/10
- “Hammer”, bending of hands with dumbbells along the body – 2-3 / 10-12
In the 4th exercise, lifting the bar to the biceps standing, Phil worked on the well-known principle of training biceps “21”. Only instead of working in each part of the amplitude for the traditional 7 repetitions, he did 10 repetitions. Those. he did 10 repetitions at the bottom of the exercise (from the whole amplitude of the exercise as a whole), then 10 repetitions at the top of the exercise (from the whole amplitude of the exercise as a whole), and the final 10 repetitions – in the full amplitude of the movement of this exercise. This triple approach was considered as one. A total of 3 such sets were performed.
** The fifth exercise, extending the arms to the triceps on the vertical block, Phil did peculiarly – after every 10 repetitions, he reduced the training weight by about 5 kg, using the principle of “striptease”, and again did 10 repetitions, then again weight reduction 5 kg and 10 more repetitions. Such a set was considered one approach. In total, 3-4 such approaches were carried out. Sometimes he performed this exercise to the exact opposite – without reducing the weight by 5 kg after every 10 repetitions, and consistently increasing by 5 kg. For more information, see section on-hand training.
Saturday, Sunday: closed
* Press Phil Heath transformation coached twice in a week’s cycle. On Monday, after the muscles of the chest, and on Thursday, after training deltas. As a rule, he performed 4 different exercises, combined into one “giant” set. The first exercise – twisting the press in 30 repetitions. The second exercise is lifting the legs lying on an inclined bench head up in 30 repetitions. The third exercise is lifting the legs in the vise on the crossbar in 20 repetitions. The fourth exercise is a “scissors” (alternating legs) sitting on a horizontal bench. In total, 3-4 such “gigantic” sets were performed.
– Cardio in the off-season Phil Heath transformation did three or four times a week in the morning (30-40 minutes per session). As we approached the competition, the time for cardio training increased to one and a half hours per day. The training was conducted all the same in the mornings, but not 3-4 times, but 5 or more times per week training cycle. Approximately 2 months before the competition, Heath starts practicing cardiovascular exercises 2 times a day: 30-40 minutes in the morning and 30-40 minutes in the evening.
– For reference, the working weight of Phil Heath is as follows: Bench press – 140-160 kg, barbell thrust – 140 kg.