is this really how phil heath trains?

[kidstuff]

this is from his website

Chest
Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

Back
Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

Biceps
DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

Shoulders
Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

Quads/Hamstrings
Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n' back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10
Ham n' Glute Raises 5 X 10

Calves
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10

is this how he trains? or did he just write down every excercise he could think of? this is high volume even for most pros....

I mean is 12 sets for calves really necessary?

 

[flexmaster]

i highly doubt he does anything close to that routine.

 

[kidstuff]

i highly doubt he does anything close to that routine.

i do to, but then why does he put it, or allow his webmaster, to put it on his site?

i mean, you know there about 50,000 17 year olds doing the "Heath" routine in gyms across america.

 

[flexmaster]

i do to, but then why does he put it, or allow his webmaster, to put it on his site?

i mean, you know there about 50,000 17 year olds doing the "Heath" routine in gyms across america.

weider athlete = weider routines

 

[Kahn]

How many sets do you think is right? How often between the workouts do you suggest? When I read that I see about 15 sets pert bodypart per week. I'm not being pushy, just wondering what you think.

 

[kidstuff]

weider athlete = weider routines

ah, I forgot about that. makes sense.

 

[OuchThatHurts]

You'd have to eat in between sets because that routine would take all day

 

[tflexxin]

He's simply applying the Weider Nonsense Principle to his training. Along with the Weider Breathe Between Reps Principle, the Weider Sip Water From Fountain Principle, the Weider Eat Food Principle.........Weider Weider Weider

 

[Moen]

Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

Nice weider!

 

[dukebrown]

crap, it would take me 2 weeks to get that much volume in.
oh and the 40 sets of 10 on legs AHAHAHAHA

 

[Crimson Ghost]

I've seen Phil train lots of times and that seems like what he does. He likes volume and like I said, that routine doesn't seem too far fetched. He may train different now.

He moves at a pretty good rate too, not much rest in between sets. When I talked to him before the Colorado Pro show he made it sound like he would be training differently but who knows.

 

[RazorCuts]

I seen another write up before. He said he uses four sets per movement but builds up to his heaviest set. The above does look the same as he talked about in the article. I think Dennis Wolf trains similar.

example
135 x 12
185 x 12
235 x 12
285 x 12

 

[KillerStack]

this is from his website




is this how he trains? or did he just write down every excercise he could think of? this is high volume even for most pros....

I mean is 12 sets for calves really necessary?

That doesn't look like extreme volume to me, 12 sets for calves isn't much at all. Maybe I'm missing something here?

 

[Ashop]

this is from his website




is this how he trains? or did he just write down every excercise he could think of? this is high volume even for most pros....

I mean is 12 sets for calves really necessary?

He must have great genetics and lives in the gym. You would be suprised how many people try to follow such routine.

 

[knucklehed]

I think Phil Heath can

Train however he wants and achieve a superior results. Genetics play the biggest part in his success. I hate to say it but this is the truth...
KH

 

[RazorCuts]

Train however he wants and achieve a superior results. Genetics play the biggest part in his success. I hate to say it but this is the truth...
KH

No question. Im sure if he trained the complete oppisite like ala HIT or Dorian he would have the same outcome. Genetics rule the roost.

 

[Strunk]

That doesn't look like extreme volume to me, 12 sets for calves isn't much at all. Maybe I'm missing something here?

Go back and look at the routine.
like 28 sets for back....31 sets for biceps....37 sets for quads/hams..........

 

[Kahn]

Go back and look at the routine.
like 28 sets for back....31 sets for biceps....37 sets for quads/hams..........

Thats what I was talking about. The biceps workout is 16 biceps sets and 15-16 triceps, not 31 for biceps alone. The numbers are high but not 31 for just biceps high. Once again, what do all of you guys(yall?) think is appropriate for sets?

 

[mike1107]

can't believe it
even if the guy has a great genetic, roids and proper rest, there is no way in hell he can train this way and recover properly

I wouldn't do more than 150 reps per training for biggest muscles even at a pro level

 

[kidstuff]

Thats what I was talking about. The biceps workout is 16 biceps sets and 15-16 triceps, not 31 for biceps alone. The numbers are high but not 31 for just biceps high. Once again, what do all of you guys(yall?) think is appropriate for sets?

that leg workout has just about everything you can think of short of taking the kitchen sink and doing lunges with it in the parking lot.

whats appropriate for sets is all relative. volume can run anywhere from very high to very low and produce results, it all depends how its balanced with frequency and intensity and obviously the lifter's individual genetics and recovery.

that said, the volume in the example heath routine would probably be too high for all but the most gifted athletes.