The key was a double double. First, he double-split legs, breaking them into two sessions in the same day: quadriceps in the afternoon, hamstrings and calves in the evening. Then, he doubled their workload, hitting them twice over his seven-day split. On paper, not much changed between the two workouts. He switched in front squats for back squats and/or vertical leg presses for 45-degree leg presses in the second workout. The main difference was a greater focus on increasing the time under tension in the second workout. For example, he might go lighter on leg extensions and hold contractions.
These are four exercises that Heath worked into his routine during the past year.
- CLOSE-GRIP BENCH PRESS: He doesn’t do any barbell pressing on chest day, but he inserted this old standby into his arm days. He does them after pre-exhausting his triceps with isolation exercises.
- LOW-CABLE CROSSOVER: By pulling the cables from low positions to above his chest, he’s able to focus more on his upper, inner pecs.
- MACHINE PULLOVER: He discovered this is an excellent method for removing the biceps from back work to better isolate his lats.
- SPIDER CURL: This biceps curl done on the flat side of a preacher bench helps him focus more on contractions.
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