1. Master the correct number of times. I usually do 8-12 reps, and rarely go below 8 reps--only on deadlifts. I did a set of 6 exercises.
2. Don’t back down. I never cut corners in training. If I can do 12 reps in a set, then I will ask for 4 more reps.
3. Make steady progress. I always use the pyramid method to gain weight, although I have also tried extreme strength training. But I don't feel anything in my muscles after training. So I focused on doing moderate-rep weight exercises—I could feel my muscles growing steadily.
4. Use equipment. Whenever I participate in a competition, I always use a lot of equipment. The training schedule during the preparation period is very compact, so I usually don’t need training partners to use heavy weights on the equipment, and it is also safer.
5. Refer to the training methods of idols. I usually follow the training methods of athletes who are in my mind's best shape, like Sean. Ray, Franks. Wheeler
Phil Heath’s training plan:
Monday:
Part
Practice
Number of groups
Numbers
Pectoralis major
Incline barbell bench press
3
Barbell/dumbbell flat press
4*
8—12
Upward flying bird
3^
12—15
Chest tensioner
3--4
15--20
Note: *If using a barbell, use a power belt for the last set
^In the last few flyes of each group, 2 seconds open and 5 seconds contract
Tuesday:
Part
Practice
Number of groups
Numbers
Quadriceps
Squat/Smith Machine Squat*
4—5
8—10
Single-leg leg press
4
8—10
Huck Squat
4
8—10
Leg press
3
20
Biceps femoris
Prone leg curl
4
20
Standing leg curl
4
8—10
Leg deadlift
4
8—10
Calf
Standing weight/donkey-style calf raise machine calf raise
3
Exhaustion
Note: *Back squats and front squats alternate every week
Wednesday:
Part
Practice
Number of groups
Numbers
Back
Wide grip pull-ups
5—7
10—12
Barbell Row
3
8—10
Deadlift
3
6—8
Neck pull-down*
4
20
Seated Rope Row
3^
10
Dumbbell/equipment straight arm pull-up
4
10--12
Note: *Wide grip and narrow grip are performed alternately, each grip is done 10 times
^The last group uses decreasing weight to failure
Thursday:
Part
Practice
Number of groups
Numbers
shoulder
Seated Dumbbell Press
5
8—10
Dumbbell lateral raise
3--4
*
Upward prone bird
4
12
Barbell front raise
3--4
8--10
Note: *Pyramid weight gain training method, 20 pound dumbbells 2015 reps with 25-pound dumbbells, 10 reps with 30-pound dumbbells, 8 reps with 35-pound dumbbells, and 6 reps with 40-pound dumbbells.
Friday:
Part
Practice
Number of groups
Numbers
Biceps
Dumbbell alternating curls
5
10—12
Barbell Incline Curl
4
10
Incline dumbbell curl
3
8—10
Barbell curls 30 times*
3
30
Triceps
Rope pushdown
3--4
10, 10, 10^
Standing behind-the-neck dumbbell arm extension
3
10—12
Dumbbell dips
3
10
Parallel bar dips
3
100
Forearm
Dumbbell wrist curl
2--3
10--12
Note: * Use narrow grip, medium grip, and wide grip to do 10 times each
^Each set of 30 exercises, add weight every 10 times. For example, if you use 150 pounds for 10 times, immediately increase it to 160 pounds for 10 times, then increase it to 170 pounds for 10 times.
Tips:
1. Closed on Saturdays and Sundays
2. Phil Heath’s abdominal muscles are composed of four movements, 30 times of double-ups, 30 times of standard sit-ups (peak contraction at the highest point), 30 times of folding sit-ups, and alternate supine abdominal pressure with both legs. 30 times, 4 movements as one exercise, do 3-4 times, 2 times a week.
3. During the non-season, perform aerobic training for 2 hours a week. When preparing for competition, perform aerobic training for 1.5 hours a day, using two methods: constant speed and variable speed.
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