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
Monday:
Phil Heath's Monday training plan parts training movements Number of groups times Chests Incline barbell bench press 3 8-12 Barbell/Dumbbell Flat Press 4 8-12 Uphill fly 3 12-15 Stretching device Chest clamp 3-4 15-20
Note: *If you use a barbell, use a booster belt in the last group
^In the last few flyes of each group, 2 seconds open and 5 seconds contract
Tuesday:
Phil Heath’s Tuesday training plan parts training movements Number of groups times Quadriceps Squat 4-5 8-10 single leg leg press 4 8-10 Hack squat 4 8-10 leg press 3 20 Biceps prone leg curl 4 20 standing leg curl 4 8-10 Leg deadlift 4 8-10 calf Standing bodyweight/donkey-style calf raise machine calf raise 3 exhausted
Note: *Back squats and front squats are performed alternately every week
Wednesday:
Phil Heath’s Wednesday training plan
parts
practice movements
Number of groups
times
Back
wide grip pull-ups
5-7
10-12
barbell row
3
8-10
deadlift
3
6-8
front neck pull down
4
20
seated rope boat
3-4
10
Dumbbell/equipment straight arm pull-up
4
10-12
Note: *Alternate between wide grip and narrow grip, and do 10 times of each grip.
^The last group uses decreasing weight to failure
Thursday:
Phil Heath’s Thursday training plan
parts
practice movements
Number of groups
times
Shoulders
Seated Dumbbell Press
5
8-10
Dumbbell lateral raise
3-4
12
Upward prone bird
4
12
barbell front raise
3-4
8-10
Note: *Pyramid weight gain training method, 20 pound dumbbells 20 times, 25 pound dumbbells 15 times, 30 pounds 10 times, 35 pounds 8 times, 40 pounds 6 times.
Friday:
Phil Heath's Friday training plan
parts
training movements
Number of groups
times
Biceps femoris
dumbbell curl
5
10-12
Barbell Incline Curl
4
10
Incline dumbbell curl
38-10
barbell curl
3
30
Triceps
rope pulldown
3-4
10-12
Standing behind-the-neck dumbbell arm extensions
3
10
Dumbbell dips
4
8-10
Parallel bar dips
3
100
Forearm
Dumbbell wrist curl
3
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-headed raises, 30 times of standard sit-ups (peak contraction at the highest point), 30 times of folding sit-ups, and 30 times of alternating legs while lying on your back with abdominal pressure. 4 movements constitute 1 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.