Title : Phil Heath 6x Mr. Olymipia
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Phil Heath 6x Mr. Olymipia
Phil Heath
Early Life
Born in Seattle Washington in December of 1979, Phil was an active and athletic child growing up. Heath’s parents were successful in their careers but often busy at times, leaving Phil to learn many basic life skills by himself. He learned to cook, train for basketball, and understand the value of hard work, driving home his philosophy toward life and training in his early years.He attended Rainier Beach High School, showing a love for basketball from a young age, and eventually, he joined the school team. Phil quickly earned a full athletic scholarship to the University of Denver in Colorado, he continued playing basketball while majoring in business administration and IT.While training for his basketball games, Heath became familiar with the weights room, and was inspired by the camaraderie and hard work that his friends showed in the gym. Deciding to join them, but still far from achieving a Pro bodybuilding career, Heath initially began weightlifting in order to improve his jumping power and presence on the basketball court.As he progressed, Heath became tired of basketball, believing it didn’t hold the niche potential for greatness that he desired. He then decided to return to the weight room, which had become his refuge. Balancing three jobs, which were, web-development, bouncing at night clubs, and basketball academy training, Phil immersed himself in the culture of bodybuilding in his limited “free time”. This later made him play with the idea of creating a spectacular physique as his lifetime goal.
Bodybuilding Inspiration
Heath began taking bodybuilding more seriously in 2002, where he took a job at his local gym, whilst learning as much as possible about nutrition, supplementation, and effective training strategies.He credits this time as being the most formative years of his career as he read through crates of bodybuilding magazines, which all helped Phil to create his awesome physique. As well as working out on his own, he still worked out with his friends from time to time, and after training hard and heavy over the course of three years, Heath grew from 185lbs to 215lbs with 6% bodyfat.
Rise of a Champion
During 2003, and weighing a lean 192lbs, he took part in his first competition – The Rocky Mountain Northern Physique Committee where he was crowned champion, and earned the nickname “The Gift.”Following his first success, Heath attended the event a second time, securing 2nd place in the light-heavyweight category, only one point away from repeating his initial victory. This motivated him to come back and train harder than before.His new training motivation payed off, as in late 2003, and 7lbs heavier at 200lbs, he achieved the title of Mr. Colorado at the NPC Colorado State Show. This earned him sponsorship deals with well-known brands, as well as cementing his early attempts as a formidable competitor.By 2005, and at a respectful 215lbs, Phil was ready to win his IFBB Pro-Card. He soon made appearances at The Colorado Pro Championships and The New York Pro Championships, winning both in 2007. This gave him the confidence to compete in the Arnold Classic, where he came in 5th place.
6 Years At The Top
From then on, he was an unstoppable force for the next 6 years, earning the Mr. Olympia title 6 times in a row. He used his success as a means of inspiration for others, along with becoming involved with charity work to help those in need. He’s also released five DVD’s on the topic of bodybuilding, alongside his personal story, and also appears in the internationally famous ‘Pumping Iron’s’ sequel ‘Generation Iron.’Phil now currently resides in his home town of Colorado, and trains at Armbrust Pro Gym. As Phil says, “I have one life, I’m going to go as hard as I can, as smart as I can.” Phil Heath
“My pro career got started 2 1/2 years after I picked up a set of weights and decided to be a bodybuilder. People wonder what my secret is. There’s really no secret. It’s just that you guys have been watching my progression from the very minute I started bodybuilding.”
Phil’s Training Routine
Monday (Hamstrings, Calves and Quads)
4 Sets of Lying Leg Curls of 8-10 reps
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
7Sets of Seated Leg Curls of 10-12 reps
4 Sets of Standing Calf Raises of 15-20 reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps
Tuesday (Chest and Triceps)
4 Sets of Dumbbell Incline Presses of 10-12 reps
4 Sets of Dumbbell Incline Flyes of 10-12 reps
3 Sets of Hammer Strength Bench Presses of 10-12 reps
7 Sets of Pec Decks of 10-12 reps
3 Sets of Pushdowns of Rope Attachment of 10-12 reps
3 Sets of Dips of 10-12 reps
3 Sets of Close-Grip Bench Presses of 10-12 reps
7 Sets of Lying Triceps Extensions of 10-12 reps
Wednesday (Rest day)
Thursday (Back and Biceps)
3 Sets of Wide-Grip Pull-Ups of 10-12 reps
3 Sets of Power-Grip Chin-Ups of 10-12 reps
4 Sets of T-bar Rows of 12 reps
4 Sets of Bent-Over Rows of 12 reps
3 Sets of One-Arm Dumbbell Rows of 12 reps
7 Sets of Straight-Arm Pull Downs of Rope Attachment of 10-12 reps
3 Sets of Standing EZ-Bar Curls of 12 reps
3 Sets of Hammer Curls of 12 reps
3 Sets of Concentration Curls of 12 reps
7 Sets of Hammer Strength Preacher Curls of 8-10 reps
Friday (Shoulders and Traps)
4 Sets of Smith Machine Military Presses of 10-12 reps
4 Sets of Dumbbell Front Raises of 10-12 reps
4 Sets of Upright Rows of 10-12 reps
7 Sets of Dumbbell Lateral Raises of 10-12 reps
4 Sets of Dumbbell Shrugs of 12 reps
4 Sets of Barbell Shrugs of 12 reps
Nutrition
Proteins, Carbs, And Fats
Phil consumes plenty of protein, eating 20lb of chicken breast a week, alongside red meats (roughly 12oz a meal) and fish. His favorite carbs are sweet potatoes, and rolled oats, and despite brown rice being a bodybuilding favorite, Phil prefers the taste of white rice and claims that his fast metabolism allows it to work better for his body.
Accurate Nutrition
Phil has three sets of scales in his kitchen in order to weigh anything he needs to the exact measurement. He also supplements his vegetables with a vegetable powder in order to cover all of his mineral requirements.He normally eats eight meals a day, and drinks two protein shakes per day to keep his energy levels high and protein synthesis consistent. Phil rarely lacks energy, even on days that he’s in the gym morning and evening. Phil also eats plenty of egg whites, yams, and tilapia for both his fish oil needs, and easily digestible protein. He also takes a premium multivitamin and a fat burner when he’s getting close to competitions.
Phil’s Off-season Diet
Meal 1
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Meal 2
12 oz. 94% ground beef
2 cups of white rice
Meal 3
12 oz. beef tenderloin
8 oz. whole wheat pasta
Training Time
Pre-Workout supplement
Post-Workout protein shake
Meal 4
6-8 oz. beef tenderloin
10 oz. white potato
Meal 5
12 oz. chicken
1 cup of spinach
Meal 6
12 oz. of 94% ground beef
1 cup of broccoli
Meal 7
2 tbsp. of almond butter
Whey protein isolate
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