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Size Secret #6: Train Each Muscle Group Twice a Week

Mr. Olympia's trick for adding size & detail.

SIZE SECRET #6: TRAIN EACH MUSCLE GROUP TWICE A WEEK

PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep.  Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”

 PHIL HEATH'S QUAD WORKOUTS 

WORKOUT A


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  • Leg Extensions | SETS: 7 | REPS: 10*
  • Front Squats | SETS: 3 | REPS: 15*
  • Vertical Leg Presses | SETS: 3 | REPS: 15
  • Hack Squats | SETS: 3 | REPS: 12-15
  • Walking Lunges | SETS: 1 | REPS: 50-100 yards

WORKOUT B

  • Plate-Loaded Squats | SETS: 3 | REPS: 12-15
  • Unilateral Leg Presses | SETS: 3 | REPS: 12-15
  • Leg Extensions | SETS: 3 | REPS: 12-15
  • Hack Squats | SETS: 7 | REPS: 12-15*

*Following Hany Rambod’s FST-7 technique, resting approximately 40 seconds between each set.

Training Tip #1: Heath refers to this as “FST-7 front loading” (a.k.a. preloading) in which the FST-7 exercise comes first, not last, in the workout. He feels this provides a good warm-up for the quads and gives him “the pump I need to get after other exercises.”

Training Tip #2: Doing single-leg presses allows Heath to isolate each leg and also increase the range of motion, as he is able to go deeper at the bottom of the movement.

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