Seven-time Mr Olympia Phil Heath is still wearing sleeveless clothes at the age of 46 and putting other gym-goers to shame with intense workouts that build massive arms. Thankfully, the bodybuilding icon shared how you can “even develop some freaky arms” with just three all-in moves.
The man who trained to become the Mr. Olympia winner every year from 2011 to 2017 says that while this workout may lack exercises, there are definitely “no shortcuts.” Here’s how to try it for yourself.
Phil Heath’s ‘Freakish Arms’ Workout
Concluder:
workout breakdown
Phil Heath’s arms measured approximately 22 inches at their peak, thanks to intense workouts that focused on intensity and hypertrophy while maintaining form. Since Heath was very upset with his representatives, he advised building in some relaxed time. So, for the first two exercises, you’ll rest for 90 seconds between sets. Then, for the finisher, take two minutes between each set, so you can give it your all.
To start, “The Gift” took a seat and did some alternating dumbbell curls, blasting his biceps brachii, brachialis bottom, and brachioradialis in the forearms for 3D Arms.
Concentration curls came in second place. These are often combined with regular curls as they are better at isolating the biceps, making them ideal for building the much-desired biceps peak. Note that to maintain form, you’ll probably need to reduce the weight from the previous dumbbell curl, as the bicep works more alone here.
To conclude, Big Phil showed that you can take an athlete out of the Olympia, but you can never take the Olympia out of an athlete. His last move is an ordeal of seven sets with barbell curl 21.
The concept behind 21 is to divide a movement into three sections of seven. So, Heath grabs the EZ bar and completes seven repetitions on the bottom half, completes seven repetitions on the top half, and then seven repetitions completing the full range of motion. The bodybuilder thinks seven is a “good number”, so he completes seven sets for good muscle building.
If you’re 21, you can master your form in front of a mirror, making sure you don’t over- or under-do half-reps. Like traditional curls, this exercise will work the biceps brachii, brachialis and brachioradialis, but by completing three separate sections, you’ll hold the bar longer, increasing the time under tension and stimulating the muscles longer. The 21s also put more fatigue on the forearms, which are harder to target.
If you’re not quite ready for the Olympia, you can modify the number of sets used in this workout, increasing them whenever you feel comfortable. The point is to try to reach failure in the main part of the workout once you reach 8 to 12 reps. However, whatever amount of sets you choose, be sure to prevent the movement from running into the 21st step. And don’t be afraid to go with lighter weights to maintain form and avoid strain.
“Make sure you’re doing the following,” Heath concluded. “Train hard, train smart and have fun, because Weapons Day will put a smile on your face.”
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