Phil Heath é o atual Mr. Olympia. Ele tem sido uma inspiração para milhões de pessoas. Heath começou como jogador de basquete e se dedicou ao fisiculturismo profissional em 2002.
Heath também é apelidado de "The Gift" e ganhou o IFBB Mr. Olympia consecutivamente de 2011 a 2015.
Neste artigo, compartilharemos a rotina de exercícios, o plano de dieta e os suplementos de Phil Heath.
A última vez que Phil Heath ganhou seu título de Mr. Olympia foi em 2017. Aqui, Heath compartilha seus conselhos de treinamento mais valiosos, extraídos de inúmeras horas passadas na academia:
"A maior lição que aprendi é que você não precisa reinventar a roda. Não é preciso inventar movimentos exóticos se o que você está fazendo atualmente está funcionando. O objetivo é descobrir o que funciona. Há dias em que não conto séries, mas há dias em que preciso perceber que não quero trabalhar demais porque ainda tenho uma hora de exercícios aeróbicos pela frente ou outra sessão de treinamento mais tarde naquele dia."
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Phil Heath faz um treino intenso na academia que dura cerca de duas horas. Ele trabalha sob a orientação de Hany Rambod, que criou o sistema FST-7 (Fascia Stretch Training).
Ele acredita no treinamento de cada parte do corpo duas vezes, como praticado por lendas do fisiculturismo como Arnold Schwarzenegger e Ronnie Coleman. Sua divisão de treinamento é de quatro dias de levantamento de peso com um dia de descanso no meio, um dia para exercícios aeróbicos e a semana termina com um dia de descanso.
Aqui está a rotina de exercícios de Phil Heath:
Nessa rotina, Heath realiza 10 exercícios, que variam em número de séries e faixas de repetições.
Aqui está a rotina de pernas de Phil Heath:
Na terça-feira, ele se concentra no peito e nos tríceps. Há 8 exercícios diferentes na rotina de peito e tríceps de Heath.
Aqui está a rotina de Phil Heath para peito e tríceps:
Na quarta-feira, ele descansa e come uma boa comida.
Na quinta-feira, Heath realiza uma rotina de costas e bíceps, concentrando-se em 10 exercícios diferentes. Cada série tem cerca de 10 a 12 repetições.
Aqui está a rotina de costas e bíceps de Phil Heath:
Na sexta-feira, Heath faz sua rotina de ombros e armadilhas com 6 exercícios. Cada exercício varia em termos de número de séries e faixas de repetições.
Aqui está a rotina de ombros e armadilhas de Phil Heath:
No sábado, Heath se concentra em fazer diferentes exercícios cardiovasculares. Pode ser qualquer coisa que ele tenha vontade de fazer naquele dia.
No domingo, Phil Heath descansa novamente.
Phil consome cerca de 400 gramas de proteína, 600 gramas de carboidratos e 5.000 calorias por dia. Durante os dias que antecedem o concurso, ele reduz um pouco as calorias.
Aqui está a dieta de Phil Heath:
Igual à refeição 3
Igual à refeição 6
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