How Phil Heath Got Jacked To Win 7x Mr Olympia
Today we'll go through Phil Heath's training program to win Mr Olympia 7x.
Becoming Phil Heath: The Olympian’s Guide to Dominating the Stage.
Welcome to the world of Phil Heath, the man who turns muscles into mountains and sweat into success. Phil Heath, also known as "The Gift," has won the Mr. Olympia title seven times. You don't get to be a seven-time champion by just lifting weights and eating chicken breast. It takes dedication, strategy, and a sense of humor. Let’s dive into the incredible journey Phil Heath embarks on to prepare for his Mr. Olympia competitions.
1. The Blueprint: Planning and Periodization
Phil doesn’t just wake up one day and decide it’s game time. His preparation starts months in advance with meticulous planning. He follows a periodized training plan which involves:
Hypertrophy Phase: This is all about gaining muscle mass. Phil focuses on high-volume training with moderate weights, performing 8-12 reps per set.
Strength Phase: Here, the weights get heavier, and the reps go lower (4-6 reps). The aim is to build raw strength that will later translate into muscle density.
Cutting Phase: This phase fine-tunes the muscle definition. Phil incorporates more cardio and tweaks his diet to shed any excess fat while maintaining muscle mass.
2. Training Like a Beast: The Workout Routine
Phil’s training regimen is the stuff of legend. Here’s a breakdown of his typical weekly workout:
Monday - Chest and Triceps:
Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 10-12 reps
Cable Flyes: 4 sets of 12-15 reps
Skull Crushers: 4 sets of 10-12 reps
Tricep Dips: 4 sets of 12-15 reps
Tuesday - Back and Biceps:
Deadlifts: 4 sets of 6-8 reps
Pull-Ups: 4 sets of 10-12 reps
T-Bar Rows: 4 sets of 8-10 reps
Barbell Curls: 4 sets of 10-12 reps
Hammer Curls: 4 sets of 12-15 reps
Wednesday - Shoulders:
Military Press: 4 sets of 8-10 reps
Lateral Raises: 4 sets of 12-15 reps
Rear Delt Flyes: 4 sets of 12-15 reps
Shrugs: 4 sets of 15-20 reps
Thursday - Legs:
Squats: 4 sets of 8-10 reps
Leg Press: 4 sets of 12-15 reps
Leg Curls: 4 sets of 12-15 reps
Calf Raises: 4 sets of 20 reps
Friday - Abs and Cardio:
Crunches: 4 sets of 20 reps
Hanging Leg Raises: 4 sets of 15 reps
Planks: 3 sets of 1 minute
Cardio: 30 minutes of high-intensity interval training (HIIT)
3. Eating Like a King: The Diet Plan
Phil's diet is as disciplined as his training. He consumes around 5,000 calories a day during the bulking phase and drops it to about 3,500 calories during the cutting phase. Here's a snapshot of his daily meals:
Meal 1: 12 egg whites, 2 whole eggs, and a bowl of oatmeal.
Meal 2: 8 oz of chicken breast, 1 cup of brown rice, and steamed vegetables.
Meal 3: Protein shake with a banana and a handful of almonds.
Meal 4: 8 oz of lean beef, sweet potato, and broccoli.
Meal 5: Pre-workout: 8 oz of tilapia, a cup of quinoa, and asparagus.
Meal 6: Post-workout: Protein shake with glutamine and BCAAs.
Meal 7: 8 oz of salmon, mixed greens salad with olive oil.
4. Supplementation: The Secret Sauce
Phil's supplement stack is designed to enhance his performance, recovery, and muscle growth:
Whey Protein: For muscle repair and growth.
BCAAs: To prevent muscle breakdown during intense workouts.
Creatine: For increased strength and power.
Multivitamins: To cover all micronutrient bases.
Fish Oil: For joint health and reducing inflammation.
Glutamine: To aid recovery and boost the immune system.
5. Mental Fortitude: The Mindset of a Champion
Physical training and diet are only part of the equation. Phil Heath’s mental game is on another level. He uses visualization techniques, setting clear, measurable goals and staying positive even when the going gets tough. His motto? “Never give up.”
6. Recovery: The Unsung Hero
Phil understands that recovery is where the magic happens. He prioritizes:
Sleep: At least 8 hours of quality sleep per night.
Massage Therapy: To alleviate muscle soreness and improve blood circulation.
Active Recovery: Light cardio and stretching to keep the body limber.
Hydration: Drinking plenty of water to keep muscles hydrated and functioning optimally.
Keeping It Light
While Phil Heath’s regimen is no joke, he maintains a sense of humor throughout his training. Whether it’s cracking jokes with his training partners or sharing funny gym memes on social media, Phil knows the importance of keeping things light. After all, laughter is the best pre-workout!
Conclusion
Preparing for Mr. Olympia is a monumental task, but Phil Heath has proven time and again that he’s up for the challenge. By following a structured plan, maintaining a rigorous training and diet regimen, and keeping his mental game strong, he embodies what it takes to be a champion. And who knows, maybe a bit of laughter really is the secret ingredient to his success. So, if you want to follow in Phil’s footsteps, remember: lift heavy, eat right and stay focused.