7-Time Mr. Olympia Champion Phil Heath Reveals the Ultimate 10 Exercises for Maximum Muscle Growth

(Image credit: IG: chriswillx/philheath)

Joining forces with fitness enthusiast Chris Williamson, the legendary Phil Heath delves into the world of exercise selection and unveils his top picks.

Phil Heath, famously known as "The Gift," conquered the realm of bodybuilding with unmatched determination and a meticulously crafted training regimen. In a recent captivating YouTube conversation with Chris Williamson, he spills the beans on the ten essential exercises that promise to unlock your muscle-building potential.

Back in the 2000s, Phil Heath emerged as an unstoppable force in Men's Open bodybuilding, showcasing a physique that left spectators in awe. With his exceptional muscle definition and fullness, he clinched an impressive seven Mr. Olympia titles from 2011 to 2017. Throughout his reign, he engaged in epic battles with fan favorites like Jay Cutler, Dexter Jackson, and the late Shawn Rhoden. Not to be forgotten is his fierce rivalry with Kai Greene, where he repeatedly thwarted "The Predator's" aspirations of claiming the coveted Sandow trophy.

Phil Heath's last appearance on the Mr. Olympia stage resulted in a third-place finish in 2020. Although he has since refrained from competitive bodybuilding, his unwavering commitment to physical excellence remains crystal clear. Even in his absence from the spotlight, the 43-year-old has continued to tantalize fans with his physique updates. While rumors of a potential comeback have circulated, Heath stands firm on his terms, indicating that a staggering $1 million price tag would be the catalyst for his return.

In a candid conversation with Chris Williamson, Heath didn't shy away from discussing his past use of performance-enhancing substances. When questioned about his health concerns, Heath downplayed them, asserting that he used significantly fewer such substances than his peers. Transitioning to a different facet of his fitness journey, the duo sat down to dissect his top ten exercises for maximizing muscle growth.

Without further ado, let's dive into Phil Heath's exclusive list of muscle-building exercises, along with his insightful justifications for each choice:

1.Dumbbell Incline Press

2.Dumbbell Side Lateral Raises

3.One-Arm Preacher Curls

4.Hack Squats

5.Face Pulls with Rope

6.Triceps Extensions

7.Incline Dumbbell Flye

8.Bent-Over Underhand Barbell Rows

9.Pull-Ups (Overhand Wide Grip)

10.Stepmill

With each of these exercises carefully selected by Phil Heath himself, you're poised to embark on a muscle-building journey that's supported by years of experience and unparalleled success. So, grab your workout gear and get ready to sculpt your physique with "The Gift's" tried-and-true exercise recommendations."

Dumbbell Incline Presses

“Incline presses, no question about it. Dumbbell more likely because you can do a lot with dumbbells over the barbell right? I always want that shelf up here, it looks great in t-shirts. Yeah, if you’re hitting a side shot, you want the upper pec development to exist,” said Phil Heath. “You don’t feel as much in danger in my opinion. Even when you’re doing flyes you know, you can – it just feels so good. That would be one of them.”

Dumbbell Side lateral raises

“Side laterals for sure, dumbbell lateral raise, standing for sure,” added Heath. “From the side [lifting], to the side. More just I guess that would just be with arms right? But as you did that, your traps moved. I don’t need that. I don’t want that. Lower trap, now that’s no, I just need to get it. If I’m working this I understand it’s a secondary muscle, but you end up doing this [moving the body too much]. You see it. Why is that moving? Can I deactivate it? Sure, right here [from the side using arms].”

One-arm preacher curls (machine or dumbbells)

“Definitely a preacher curl. Because I can concentrate on more with one arm than two. I can also isolate and understand, why is one arm stronger than the other. Am I performing the rep the same on either arm? Now, if I’m in a fixed position I can’t tell so I need to see… I need to feel, and I need to physically see this.”

“Oh yeah, I’m going to do that [supinated]. But I also have to recognize am I having any biceps tendon stuff and shit like that, which I actually have right now.”

Hack squats

“For sure, hack squats. Oh my gosh. It just feels incredibly strong to be in that position, I love it. Yeah… I did a lot of damage on that machine. Well, you know, the platform — I can go wide, I can go at the top, I can go at the bottom, I can go narrow. I like to go a little narrow.”

Face pulls with rope

“Rear delts but face pulls with the rope. I love that. Yeah [eye height].”

Triceps extensions

“Since we’re using that rope, triceps extensions.”

Incline dumbbell flye

“I’m actually getting a good stretch and I’m able to contract differently as well [versus incline dumbbell presses] working that same plane.”

Bent-over Underhand barbell rows

“Because I’ve noticed that overhand I’m getting more – initially, you’re going to feel it more in your forearms, and I’m only going to get so much and I feel like there’s more margin for error I believe whereas if you’re coming here I don’t feel it as much. And it’s simulating what I’m doing on stage, pulling the elbows back.”

Pull-ups overhand wide grip

“Overhand wide,” said Heath.

Stepmill

“Because I can carve out the legs. I can do glutes with that. Yeah, actually I did. I wore a weight vest for… what show was that it was earlier in my career I would wear like weight vests and ankle weights. I did something that no one else ever did. I was using e-stim units while I was doing cardio. I used Compex on stepmill.”

Selecting the Perfect Ten Exercises for a Lifetime of Fitness: Insights from Top Athletes

The quest to identify the ultimate ten exercises for lifelong fitness has sparked a captivating conversation within the realms of fitness and bodybuilding. While Phil Heath, a seven-time Mr. Olympia champion, has shared his top picks, he's not alone in this endeavor. Chris Bumstead, a four-time Classic Physique Olympia winner, and Nick Walker, a contender for the 2023 Mr. Olympia title, have also revealed their choices, adding to the excitement.

In the fitness community, renowned figure Jeff Cavaliere from ATHLEAN-X has jumped into the mix, providing his own insights and adjustments to Chris Bumstead's selection. Cavaliere found common ground with Bumstead on nine out of ten exercises, but there was one point of contention: the close grip flat bench press. In place of this exercise, Cavaliere passionately advocated for lying triceps extensions as a more effective alternative.

The significance of exercise selection cannot be overstated, particularly in the world of bodybuilding, where a multitude of factors come into play on the grand stage. While Phil Heath's list may diverge significantly from those of Bumstead and Walker, his remarkable career stands as a testament to the efficacy of his chosen methods. In the end, it's a reminder that the path to greatness in fitness offers a variety of avenues, each uniquely tailored to an individual's goals and preferences.

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