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

  • 1. Leg extensions: 7 sets of 10 reps*
  • 2. Front squats: 3 sets of 15 reps*
  • 3. Vertical leg presses: 3 sets of 15 reps
  • 4. Hack squats: 3 sets of 12-15 reps
  • 5. Walking lunges: 1 set of 50-100 yards

WORKOUT B

  • 1. Plate-loaded squats: 3 sets of 12-15 reps
  • 2. Unilateral leg presses: 3 sets of 12-15 reps
  • 3. Leg extensions: 3 sets of 12-15 reps
  • 4. Hack squats: 7 sets of 12-15 reps*
  • *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.

Train to get huge! See what Steve Kuclo does for size and strength.

 

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