{"id":12819,"date":"2024-12-31T03:38:48","date_gmt":"2024-12-30T20:38:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12819"},"modified":"2024-12-31T03:38:48","modified_gmt":"2024-12-30T20:38:48","slug":"phil-heaths-back-and-biceps-workout-to-blast-your-gains","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12819","title":{"rendered":"Phil Heath&#8217;s Back and Biceps Workout To Blast Your Gains"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>It doesn\u2019t matter what time of year it is for the seven-time Mr Olympia winner because even in retirement, every day is a chance to become huge. Try \u2018The Gift\u2019s\u2019 Phil Health Back and Biceps Blast Workout for yourself, and you\u2019ll be sure to find your pump.<\/p>\n<p>\u201cThis is one of my favorite workouts,\u201d explains the big man in a recent Instagram post for his 4.4 million followers. \u201cThe goal is to maintain muscle activation and once you feel that <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/reach-your-peak-stimulate-more-muscle-growth\/\" target=\"_blank\" rel=\"noopener\">peak contraction<\/a>, repeat it!\u201d<\/p>\n<h2>Phil Heath\u2019s Back and Biceps Workout<\/h2>\n<p><strong>Perform 3 Sets of 8 to 12 Reps for each exercise:<\/strong><\/p>\n<ul>\n<li>Iso Lateral High Row<\/li>\n<li>Standing Bicep Curl<\/li>\n<li>Seated Low Row<\/li>\n<li>Single Arm Seated Biceps Curl<\/li>\n<\/ul>\n<p><strong>Phil Heath\u2019s Advanced Tips:<\/strong> \u201cTry and hold each rep for 1-3 seconds on your last set. That will get you some major gains.\u201d<\/p>\n<h2>Phil Heath\u2019s Back and Biceps Workout Breakdown<\/h2>\n<p>The machine that Heath is using has three grip variations for targeting different parts of the back, but you can replicate The Gift\u2019s super high reps with the iso lateral high row machine. You\u2019ll be taxing your latissimus dorsi; the large muscle that covers the side of your torso, along with the trapezius (neck, shoulders, upper back)\u00a0 and the smaller muscles in the back and even your biceps. The Gift grabs a handle and performs each set as single arm exercise. This is great for making sure each arm is pulling its weight.<\/p>\n<p>For his standing bicep curls, Heath uses a Panatta machine with a cambered bar. This takes some of the load off the lower body, but if you don\u2019t have access to this type of equipment you can stand using a traditional EZ bar. \u201cI alternate from close to wide grip on this to ensure I hit different parts of my bicep,\u201d he explains. Notice how Heath keeps his body as still as possible, isolating his arms as much as possible.<\/p>\n<p>Heath explains that the low row can be performed as a single arm exercise or together, but either way he implores that you should \u201cfocus on the upper back,\u201d for gaining thickness. To finish is the seated single arm bicep curl. \u201cFocus on the squeeze at the top of the movement and also on the eccentric (in this case, lowering) part,\u201d says the bodybuilding legend. \u201cDon\u2019t just let the weight drop, you need to control it.\u201d<\/p>\n<p>Got that? Good! \u201cTime to get huge!\u201d encourages the Olympia icon.<\/p>\n<p><strong>For more workouts from \u201cThe Gift\u201d follow Phil Heath on <a href=\"https:\/\/www.instagram.com\/philheath\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/phil-heaths-back-and-biceps-workout-to-blast-your-gains\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It doesn\u2019t matter what time of year it is for the seven-time Mr Olympia winner because even in retirement, every day is a chance to become huge. Try \u2018The Gift\u2019s\u2019 Phil Health Back and Biceps Blast Workout for yourself, and you\u2019ll be sure to find your pump. \u201cThis is one of my favorite workouts,\u201d explains &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12819","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12819"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12819\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}