Learn From a BodyBuilder Phil Heath
BODYBUILDERS SPEND YEARS & years of their time focused on improving the human body through proper nutrition and training. You, on the other hand, might not have a curiosity in the sport of bodybuilding, but do want to know the mystery to six-pack abs, a wide back, and rounded shoulders. And what better place to obtain the tricks of the trade than from 3-time Mr. Olympia Phil Heath.
1. TRAIN IN PHASES
If your fitness aim is to get strong, build hard and visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a combination of the two that works for you. “If you can get to the gym 4-5 days a week, that would be excellent,” he says.
“You can still train chest/tri’s, back/bi’s, legs, shoulders, and make the fifth day a cleanup day, which means focus on body parts you may be weaker in.”
Check out Heath’s guide to finding your best muscle-building routine.
PHASE 1: STRENGTH
3 work sets per exercise
*Optional: increase weight at 3-4 weeks
PHASE 2: CARDIOVASCULAR CONDITIONING
3 work sets per exercise
PHASE 3: GROWTH
3-4 work sets per exercise
2. APPLY CONSTANT TENSION TO WEIGHTS
There are numerous ways to enhance the quality of a workout, and some changes can even be made during each repetition.
“Constant tension should be trained to the last 5 reps of every working set, which means, train the first 5-6 reps normal tempo, and the last few reps should be held for at least 2 sec at the peak of the contraction,”
says Heath. “This let your muscles to have more time under tension and you work different muscle fibers.” Hold the weight at the top for a maximum pump.
3. DO CARDIO YEAR-ROUND
Bodybuilders also do cardio training like running and using a StairMaster StepMill to burn fat and make their muscles more noticeable.
“Do cardio throughout the year at least 3 days a week for 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,”
says Heath. “Cardio won’t ruin your gains as much as you think, you won’t lose your muscles, reality is you’ll see how much muscle you really have.” Break a sweat to stay lean ’round the clock.
4. DROPSETS ARE KEY
Heath recommends incorporating dropsets into your training routine by instantly decreasing the weight and ripping out again to failure. “
“Dropsets overload the muscle with shorter rest periods and increasing volume which you need to grow, that overload muscle improves your body’s capability to utilize more nutrients, natural growth hormone, and natural testosterone into those areas & makes the supplements you take more effective.”
It is Heath’s favorite way to do, says Heath. Heath’s ideal way to do dropsets is on a pin-loaded machine since it’s faster to shift weights.
5. ORGANIZE YOUR DIET
When it comes to discovering the right meal plan, you have to start somewhere. Start with writing and make a plan, what you eat in a food diary, calculate the calories you’re consuming daily (ex: 3,000 without protein shakes), and split those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% carbs, 40% protein, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. “Buy a food scale, learn how to use it, and you may even have to study to use the metric system, like grams instead of ounces,” Heath says. “You need to train your body to process food quickly, so eat every three hours.”
“You need to train your body such that the food get processed quickly, so eat every three hours.”
6. PROTEIN POWER
Heath says to consume 1.25-2 grams of protein per pound of body weight for growth & and he never pass a 1:1 meals to protein shake ratio, which means if he has 3 shakes, he’ll have 3 meals. He recommends
if you’re going to drink protein shakes, drink two and have four meals. Also, increase your protein consumption & and decrease carbs to look lean. “Once I got to a certain size, then I wanted to get leaner so I got to 50% protein, 30% carbs and 20% protein.” Once I got to a certain size, I wanted to get leaner and muscular so I got to 50% protein, 30% carbs and 20% protein.”
7. TAKE PROGRESS PHOTOS
The beneficial way to understand the real progress you’re making is by recording it on video or taking photos.
“Self Pictures helps a lot because if you can take them in the same areas & in the same poses, you’ll see your strengths and weaknesses clearly,”
says Heath. “Revise your training and diet programs to eradicate weaknesses.” Keep a record of your progress to see just how far you can take your fitness.
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