Phil Heath

Anthropometry

• Height: 175 cm;
• Weight: 125 kg (merston), 111 kg (competition);
• Biceps: 56 cm;
• Caviar: 51 cm;
• Hips: 81 cm;
• Waist: 74 cm;
• Neck: 47 cm

Biography

Phil Heath (Phil Heath) was born 18 Dec 1979 in Seattle, USA. His real name sounds like: Phillip Jerrod Heath. In his childhood he was an active boy and loved playing sports, especially basketball. After high school Phil enrolled at the University of Denver in 1998, where he began to play team basketball on the position of the shooter, as it had a slight increase. With the basketball of a Hit has all turned out — he played beautifully, he was respected by teammates.

Even in basketball, Heath was distinguished by the fact that trained the hardest. After training, he remained still for a long time throwing balls, honing his skills. Phil tried to get into a basketball League, and this would have to play even better. Through Godego team won the student Cup, and he earned an athletic scholarship.

In 2002, future bodybuilder left his hobby. But basketball has taught guy. He already knew what discipline, goals and ways to achieve them.

Bodybuilding

The first competition in bodybuilding for Phil was the championship of Northern Colorado, 2003. The goal, namely to become the winner of its category, was achieved. Many were surprised, because the athlete has never performed. Fate brought the two future good friends – Phil Heath and Jay Cutler. Jay in this tournament made the guest posing, and after the tournament Phil was interested in it, whereby they met, became friends and soon Jay became his mentor.

After a year Phil won the title of "Mr. Colorado", and after another year the winner of the tournament Junior Nationals 2005 and of the U.S. becoming a professional. Not losing a single competition, he earned the nickname "The gift", i.e. "Gift".

In one hall trained two athletes who have become, in the future, each other's main rivals, somewhere, perhaps, enemies, but initially very good friends – Phil Heath and Kai Greene. Both athletesalways listen to the advice of Jay Cutler that helped them to progress.

In 2008, Phil took part in his first Olympia. He took third place, in second was his teacher. Jay knew that his disciple, but it can be a good opponent. However, in 2011, Phil still walked around his friend and teacher Jay Cutler, taking 1st place thanks to the brilliant training. Kai Greene took the 3rd place.

Achievements

In 2005, Phil Heath became the absolute champion of the USA among juniors, among the fans – absolute champion. The year 2006 was very successful: Phil won two major competitions (Colorado Pro and new York Pro"). In 2008 was 3 at Olympia 2 on the "Arnold classic" and 1 in the tournament, "Ironman About". Phil was the fifth in the Olympia next year. Improving his form, he took second place at Olympia 2010 and the same place on the "Arnold classic". Of course, the main achievement of the Phil Heath was winning the Olympia, and 5 consecutive years (from 2011 to 2015)!

Food

Phil eats 7 times a day, all on schedule, no deviations from the schedule. Of course, he can afford some nice cheat, but this is extremely rare, although in the offseason, Phil Heath looks quite filled, some athletes try to keep a good shape even after the competition in the off-season. The number of "bad" food in the offseason, also depends on genetics (strange as it may sound). If you have a fairly hyped, a fast metabolism, you don't have to worry about fat mass set.

1 meal. To prevent catabolism as soon as possible, Phil uses in the morning some supplements (glutamine, vitamin C, multivitamin and unsaturated fats). He eats oatmeal for Breakfast (250g) and egg whites (10-12 eggs) and drinking water (a lot).

2 meal. Phil does not consider a clear amount of proteins, fats, carbohydrates etc. in the diet, but trying to minimize fat intake. Calories are gradually increased, but not enough to sit at every meal for an hour. 300 g chicken Breasts, 300 grams of rice (most likely wild or brown rice), glutamine and drink water.

3rd meal (pre-workout). Finally the meal came the vegetables. There is meat (steak) because it contains creatine which will give a certain amount of energy. 300g. steak, 300g. potato, 150 g broccoli, glutamine, BCAA, water. Also Hit drink an energy drink immediately before training.

4 meal. Immediately after exercise, drinking a wholesome protein-carbohydrate cocktail containing about 60 g of protein and 80 grams of carbohydrates.

5 meal. 300g. the Turkey meatballs 300g. rice, 150g. broccoli, glutamine and water. Phil Heathdrink a lot of water. In his bag or in the car you can always see a bottle of water. He drinks water with every meal and in between as well – it allows you to accelerate metabolism, to keep the good condition of the muscles and their fullness.

6 meal. As for the sweet. Phil almost doesn't eat sweets. It can be just some fruit or berries, it is in any case not bread, pies, cakes, cookies, etc 250 grams of fish, 250 g of vegetables, glutamine, water.

7 meal. Many hoped to see the cottage cheese or just a casein protein, but no. 250 grams of steak, vegetables, glutamine and water. Phil doesn't eat carbs before bed.

Total turns: 450 grams protein, 500 carbs, 60 g fat.

The training program

This program was used by Phil to 2007.

Monday (chest press)

Used known to all, ordinary exercises for pectoral muscles. At the end of training, Phil Heath has worked for the press, but using your method.

1. The bench press on the bench with a slope to the top (30 degree): 3-4 sets of 8-12 reps
2. Bench press bar or dumbbells on flat bench: 3-4 sets of 8-12 reps
3. Information hands in the simulator "butterfly". At the ending point amplitude Phil kept the weight, maximally loading the muscles and feel a peak contraction. The negative phase of the movement lasted about 5 seconds.
4. Exercises on the chest in a crossover.

Tuesday (quadriceps, hamstrings, calf muscles)

Every week was unique, i.e. if in the first week Phil Heath started out with the hamstring, then the next week he started with quads.

1. Squats with bar on shoulders or squats in the simulator Smith: 4-5 sets of 8-10 reps.
2. The leg press in the simulator: 4 sets of 8-10 reps.
3. Gakk-squats face-to-trainer: 4 sets of 8-10 reps.
4. Leg extension sitting: 3 sets of 20 repetitions.
5. The lying leg curl: 3 sets of 20 repetitions.
6. Flexion of one leg standing up (machine): 4 sets of 8-10 reps.
7. Deadlift on straight legs: 4 sets of 8-10 reps.
8. Lifting on socks in the simulator 3 sets performed to failure.

Wednesday (back)

1. The wide grip pullups: 5-7 hikes of 10-12 repetitions.
2. Thrust dumbbells in the slope: 3 sets of 8-10 reps.
3. Thrust rod in the slope 3-4 sets of 20 reps (first straight grip 10, immediately 10 reverse grip).
4. Pull the lower unit to his belt sitting: 3 sets of 10 repetitions.
5. Pullovers (with different options).

Thursday (deltoid press)

1. Sitting dumbbell bench press: 5 sets of 10 repetitions.
2. Breeding dumbbell in hand: 3-4 approachrun to failure (weight increase).
3. Reverse breeding hand in the simulator peck-deck: 4 sets of 12 repetitions.
4. Lifting barbells in front of you: 3-4 sets of 10 repetitions.

Friday (arms)

1. Lifting dumbbells for biceps standing: 5 sets of 10-12 reps.
2. Lifting barbells for biceps on the Smith machine: 4 sets of 10 reps.
3. The lifting of the dumbbells on a biceps, sitting on incline bench: 3 sets of 10 repetitions.
4. Lifting barbells for biceps (peculiar method of "21" is the same, but reps only 30).
5. Extension of the hands to the upper block: 3-4 sets of 30 reps (10+10+10 weight decreased by 5 kg).
6. Extension arms with a dumbbell because of the head: 3 sets of 10-12 repetitions.
7. Concentrated flexion hands with dumbbell: 3 sets of 10 repetitions.
8. Dips or similar presses in the machine: 3 sets of 10-12 repetitions.
9. "Hammer": 2-3 sets of 10 repetitions.

AB workout

Phil uses the following schema: Phil performs so-called giant set, which includes regular crunches, leg lifts lying on a bench, lifts leg raises and exercise "scissors".

Each movement was performed for 20-30 reps. All Phil was doing 3-4 such sets.