SIZE SECRET: 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.”
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.
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.
