Mr. Olympia Phil Heath (Mr. ThreePeat) knows a little something about how to build a massive chest. If you are looking for a challenging workout that will give you serious gains, look no further than this post.
Before getting into Heath’s chest routine, please note that you should not be attempting a routine as advanced as this without years of lifting experience. Trying to perform the routines of professional bodybuilders will lead to injury if your body is not ready for it. If you are experienced, then give this routine a try in order to fry your chest.
Phil Heath’s chest routine utilizes the FST-7 methodology developed by Heath’s trainer, Hany Rambod. The un-abbreviated version, “fascia stretch training seven,” consists of “Fascia stretch,” which refers to pumping up a muscle and thus stretching out its fascia, the connective tissue that covers it. The “seven” refers to a target exercise’s number of sets. We should not have to get into what the “training” is for, right?
Phil Heath performs exercises in the typical manner that you have probably used a lot, 3 – 4 sets of 8 – 12 reps with 1 – 2 minutes of rest between sets. Heath is also known for utilizing 45 second rest periods a lot as well. I prefer the shorter rest periods myself as it keeps me fired up and makes my workouts more explosive.
The trick to the FST-7 is that the last movement consists of 7 sets of 10 – 12 reps with only 20 – 30 seconds of rest between sets. This is where you will really get the burn.
The first item that you may notice right off the bat is that Heath makes use of machines. In 2009, Heath nearly tore his pec, so he now favors the use of machines. This proves that you can still get solid gains with machines as well. I like a nice mix of free weights and machines myself, but I workout from home most of the time, so I use a lot of free weights. That is not to say that I have an issue with machines. In fact, I tend to lean towards the thinking that novices should practice with machines to get their form down before moving to free weights on some exercises.
Phil Heath’s Chest Routine:
|Hammer Strength Incline Press||4||8 - 12|
|Flat Bench Flye||4||8 - 12|
|Machine Bench Press||3||8 - 12|
|Incline Cable Flye||7||10 - 12|
Keep in mind that this is just Heath’s chest routine and he will also work other body parts along with the chest.
Of course, to get big, you want to eat big, so here is a sampling of Heath’s diet.
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Anabolic VITAKIC™ 1 serving
12 oz. 94% ground beef
2 cups of white rice
12 oz. beef tenderloin
8 oz. whole wheat pasta
6-8 oz. beef tenderloin
10 oz. white potato
12 oz. chicken
1 cup of spinach
12 oz. of 94% ground beef
1 cup of broccoli
naNO Vapor® Hardcore Pro Series
naNOX9™ Hardcore 1 serving
Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series