Name: Phillip Heath
Nickname: The Gift
Birth date: 18th December, 1979
Birthplace: Seattle, Washington
Currently lives in: Arvada, Colorado
Height: 5' 9"
Contest weight: 240 pounds
Offseason weight: 275 pounds
Marital status: Married
Pets: Dogs – Darby and Belice
Hobbies: Reading, chess and online gaming
Other interests: Basketball, paintballing and driving
Started training on: 8th October, 2002
Reason for starting training: Health
What effect has training had on your life?
It’s provided higher levels of focus and intelligence in regards particularly to nutrition.
Gym currently trains at: Armbrust Pro Gym, Colorado
First competition: My first contest was the 2003 NPC Northern Colorado where I won both the Novice Overall and Open Overall titles.
Subsequent competitions entered & placings:
2003 NPC Colorado State, Men’s Light-heavyweight, 1st
2004 NPC Colorado State, Men’s Heavyweight, 1st and Overall Champion
2005 NPC Junior Nationals, Men’s Heavyweight, 1st and Overall Champion
2005 NPC USA, Men’s Heavyweight, 1st and Overall Champion (awarded pro card)
2006 IFBB Colorado Pro, 1st
2006 IFBB New York Pro, 1st
2007 IFBB Arnold Classic, 5th
2008 IFBB Ironman Pro, 1st
2008 IFBB Arnold Classic, 2nd
2008 IFBB Mr. Olympia, 3rd
2009 IFBB Mr. Olympia, 5th
Highlights of career to date: Coming 1st at the 2008 IFBB Ironman Pro and then coming 3rd at the 2008 Mr. Olympia – my first Olympia!
Disappointments/set-backs: My biggest disappointment was finishing 5th at the 2009 Mr. Olympia.
What do you like most about competing?
I enjoy seeing the transformation in my body throughout the 13 to 15 weeks before a contest.
What do you dislike most about competing?
I dislike the fact that there aren’t as many pro shows worldwide as in past years.
Role models/inspiration: My parents are both my role models and my inspiration.
Whose physiques do you admire?
Flex Wheeler, Shawn Ray and Kevin Levrone
Best bodypart: Arms
Short-term goals: Winning the 2010 Arnold Classic and becoming a new father to a healthy child
Long-term goals: Being one of the sport’s greatest ambassadors and being a multi-winner of both the Mr. Olympia and Arnold Classic
Favourite exercises: Incline bench press, preacher curls and hack squats
Least favourite exercises: I don’t have any at the moment.
Traits you admire most in others: Hard work ethic, discipline, intelligence, perseverance and patience
Traits you admire most in yourself: See above, ha ha!
Favourite way to relax: Reading and driving through the mountains
Favourite tv programme: Entourage
Favourite film: Enter The Dragon
Favourite actors: Denzel Washington, Bruce Willis, Al Pacino and Robert De Niro
Favourite actresses: Demi Moore, Sandra Bullock and Angelina Jolie
Favourite music (to relax to): Smooth jazz
Favourite music (to train to): Hip hop, 80’s rock and heavy metal
Favourite food: Italian
Favourite treat food: Ice cream
Diet plan: I try to get between 60 to 70 grams of protein with 50 grams of carbs 7 to 8 times per day. This can be with a variety of foods, such as chicken, steaks, oats, rice and pasta.
Favourite recipe: I just love steak with red peppers, broccoli and brown rice.
Favourite places to eat out: Namiko’s (sushi) and Amici’s (Italian)
Nutritional supplements used: I use a full range of MET-Rx products.
How do you stay focused and motivated?
By knowing that this career is very short-lived but I have the opportunity to make it great each and every day by doing my absolute best. Also, reading fan email helps tremendously as their thoughts assist my training like no one could ever imagine!
Training programme:
CHEST
Incline bench press, 4 sets x 10 reps
Flat bench press, 4 sets x 10 reps
Decline bench press, 4 sets x 10 reps
Flat dumbbell flye, 4 sets x 10 reps
BACK
Pull-up, 5 to 7 sets to failure
Bent-over row, 5 sets x 8 to 10 reps
Lat pulldown, 5 sets x 8 to 10 reps
Seated low-row, 5 sets x 10 reps
Hyperextension, 5 sets x 12 reps with weight
Deadlift, 3 sets x 8 to 12 reps
BICEPS
Dumbbell or barbell curl, 4 sets x 10 reps
Preacher curl, 4 sets x 10 reps
Incline curl, 4 sets x 10 reps
Hammer curl, 4 sets x 10 reps
TRICEPS
Pushdown, 4 sets x 10 reps
Skull crusher, 4 sets x 10 reps
Donkey kickback, 4 sets x 10 reps
Dip, 3 to 4 sets to failure
SHOULDERS
Barbell military press, 3 sets x 8 to 10 reps
Side raise, 3 sets x 8 to 10 reps
Front dumbbell raise, 3 sets x 8 to 10 reps
Rear dumbbell raise, 3 sets x 10 reps
Dumbbell military press, 3 sets x 12 reps
Upright row, 3 sets x 12 reps
QUADS
Back squat, 3 sets x 8 to 10 reps
Leg press, 3 sets x 10 reps
Leg-extension, 4 sets x 10 reps
Hack squat, 3 sets x 10 reps
Walking lunge, 2 sets down and back, 50 yards in each direction
45 degree lunge, 2 sets x 10 reps
HAMSTRINGS
Standing leg curl, 3 sets x 10 reps
Russian deadlift, 4 sets x 10 reps
Lying-down leg curl, 4 sets x 10 reps
Seated leg curl, 4 sets x 10 reps
Ham and glute raise, 5 sets x 10 reps
CALVES
Standing calf raise, 3 sets x 14 to 20 reps
Seated calf raise, 3 sets x 12 to 20 reps
Seated calf extension, 3 sets x 12 to 16 reps
Donkey calf raise, 3 sets x 10 reps (optional)
Any tips you would like to pass on?
Stay patient and know that your technique is more important than the weight being used.
What advice would you offer to anyone beginning bodybuilding?
Understand that bodybuilding is a lifestyle which involves training, eating, recovery and a high level of intelligence and how the body adapts to these various stimuli. Don’t create bad habits with poor eating and bad training in addition to expecting supplements to do all the work.
What other avenue of sport would you have liked to pursue if not in bodybuilding?
I would have liked to have been a professional basketball player.
Who has helped you in your career?
My family and friends
How do you think the ordinary man in the street views bodybuilding and bodybuilders?
I haven’t a clue as to what others think about bodybuilding. I assume that it all depends on how the bodybuilders present themselves in public!
Training philosophy on back
Try to work your back from as many angles as you can. You definitely want to use different grips, but make sure your form stays solid. Focus on the contraction.
Keep your spine aligned, particularly when training back. A lot of guys want to look at themselves in the mirror while doing these exercises, but for what? Your back is hidden. Save playing kissy-face with yourself for later.
Vary the reps to give your muscles different stimuli. I never do less than eight reps. If I can get only six, then I reduce the weight. Still, I don’t shoot for eight every time; sometimes I do 12 or more.
Be focused on your workout, especially with these exercises, because you can’t really get a spot in most of them. Use a weight that’s challenging but that you can lift on your own — know your limits.
Be a custom copycat. What works for Jay Cutler or me may not work for you, but picking a couple of exercises out of different people’s workouts is a good way to create your own custom routine.
Visualise your workout. On your way to the gym, think about what your focus is, what you plan to accomplish, what exercises you’re going to do, how much weight you’ll use and what it’s going to feel like.
Contact details for guest posing/seminars/letters, etc: Please email at me at: info@phillipheath.com and for updates visit my website: www.phillipheath.com.
SPONSORED BY: Met-Rx. FLEX
Additional Images
