10 Must-Try Exercises For Explosive Muscle Growth - 7X Mr Olympia Phil Heath

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Chris and Phil Heath discuss the best 10 exercises to build muscle. What is the number one exercise Phil Heath recommends? Which cardio machine does Mr Olympia Phil Heath use to build his legs? Which popular compound lift does Phil Heath avoid doing and why?
#muscle #philheath #bodybuilding
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[@ChrisWillx]

Hello you beauties. Watch the full 2+ hour episode with Phil here - kzbin.info/www/bejne/op3am4avgtFrj8U

[@littlevoice_11]

Wish you could do a top 10 at home for women and men

[@andyadventures2841]

Great work Chris looking forward to the full episode 👍

[@JocobsComments]

This is your best episode ever.

[@skystrength88]

Let's goooo. Hype for this one.

[@anthonymyers4516]

Had me hurt for a second, when it sent me to see that beautiful man Chris again. Can't wait!

[@rongomez4437]

1. Incline press 2. Side laterals (standing) 3. One arm preachers curls 4. Hack Squats 5. Face pulls 6. Tricep extensions 7. Incline flys 8. Underhand bent over rows 9. Pull ups (overhand) 10. Step Mills Thank me later

[@Studio15B]

💎

[@salaheddinaltaiesh2137]

Thanks a lot

[@aalvarez305]

Surprised he did not mention dips

[@Atif_Ph.D._Kate_Bush_Fan_Club]

Thank you so much dude. But face pulls and flys?

[@magicalfrijoles6766]

I thank you now.

[@neilvora2457]

His joy in describing these exercises is so enticing. The joy of lifting is contagious when you see someone like this! Well done sir!

[@elliottsantiago1638]

Roids 💉 .

[@NiwatiX]

I had skipped the gym today, really not feeling it mentally, had a little bit of a situation at home with my girl and stuff. Anyway, listening to Phil Heath, I went to the gym at 11pm and pushed really hard. Nothing is lost until you decide that you've given up and go to sleep you know.

[@HzrdHaze]

Hear hear 💯

[@rinreborn7364]

Must be nice not have work at 8am

[@Elving_]

Who said he doesn´t? You´re saying you have never stayed up late before work? @@rinreborn7364

[@abdur716]

You are a champion

[@peabodysherman7116]

@@rinreborn7364 how do you know he doesn't lol

[@Xxxxxrrr6464]

Loved this Kurt Angle interview

[@doriancaprario8462]

Phil heath

[@Iililiillilllillllliiill]

@@doriancaprario8462it’s a joke dude

[@Football__Junkie]

Tanned Kurt Angle

[@facelessshadow92]

Off topic: he looks like the Black Curt Angle 😂

[@ChickenWarring]

Oh lord, I thought I was the only one seeing him.

[@jordankuttler1859]

The 6 compound movements alone are more than enough to build a great physique: -a horizontal push (bench press) -a horizontal pull (barbell row) -a vertical push (overhead press) -a vertical pull (pull-up) -a lower body push (squat) -a lower body pull (deadlift)

[@willcyrier915]

Been doing the 5x5 on an A/B split 2-3 days a week for a year. Game changer for this beginner. Recently branching out trying a 3 day bodybuilder split (chest/tris, back/bis, legs/shoulders). We’ll see what happens.

[@danteghazizadeh1656]

Plus calf raise, curl, and pushdown/extension

[@ryanyeethegifted]

Yes. The best foundation.

[@aharmlesshorse]

​​@@willcyrier915Could you give me more info on that 5x5 a/b workout routine you have ? Been doing full body for almost two years now, would like to change it up a bit.

[@cwsmith17]

@@willcyrier915 I've had awesome gains with that classic 3 day split

[@AlexCrockett]

Such a well spoken guy, love the breakdown

[@donnierust4740]

was going to say the exact same thing, he's very eloquent and seems approachably friendly. Probably looks terrifying loaded up with weights on a stepper!

[@KwisBwown]

phil is god jesus christ the saviour - but priests are very naughty.....sin

[@lukaku2095]

gotta love hearing this from the master himself. Pure gold. You can see the level of connection he has with his body and perfecting his craft. Great video as always dude!

[@EandEsystems]

I use the exact cue on lateral raises that Phil talks about. Actually isolating one muscle is a game changer!

[@TheFloozi]

Before I see the video. I am going to put my money on kegels

[@YeaItsEdgar]

This made me audibly chuckle.

[@sankalpverma618]

If she thinks you're too creepy 💀 You shall show her , your PP 🍌 🗿

[@eastwood451]

Made me nose exhale 😄

[@gabrielsyed9792]

🤣🤣🤣

[@donavanlindsey6618]

The GOAT MOVEMENT

[@bluehaven8472]

I always learn something new from Phil that I can use to adjust my workouts. Dude really loves this.

[@massiveattackdrop]

So happy to talk about his sets after doing it forever now thats real motivation

[@mriegger]

Great convo. Also the background you are using is a work of art.

[@christianlucy3053]

Years ago I saw Phil working out in my gym which was a shock because I live in Melbourne, Australia. He must have been touring. Dude is absolutely huge and the nicest guy in the world. The biggest dudes in the gym are always the friendliest.

[@joe_2112]

Good stuff, phil heath debunking all the “useless” exercises and letting people know its all about feel, concentration and contraction

[@tajender_singh]

omg the cinematography of your videos is top notch!

[@manimal9871]

Phil seems like a very chill dude tbh, nice to see and pretty good exercise selection

[@ultrapiscine]

‘Dude, you’ve changed your overall technique’ ‘Phil Heath told me to’

[@yanproduction2127]

this is the most comprehensive and smart thinking piece of knowledge straight up no bs, what a real one

[@maisonMaple]

Phil is the best teacher, no doubt! 🎉

[@alexaboza3175]

LOVE THIS INTERVIEW, ACTUALLY THE BEST I EVERN SEEN FROM PHIL HEATH, MY FULL TIME RESPECT TO BOTH OF YOU, AND THANKS FOR SHARING

[@ChristopherGlogger]

Very happy for you guys. I can only recommend doubling down on intuition. Be open to Frankies signals relentlessly. No matter what others say.

[@let-it-burn-and-rebuild777]

this was awesome ,thank you both.

[@D4rkm00r]

To appeal to the public you always hear about a lot of the drama going on behind the scenes of Mr.O (to drum up interest i presume), but Phil comes across as really well spoken, educated and articulate. Great article!

[@jonasdovy]

All 10: Incline DB press Incline Fly Lateral raises (standing) Hack squat Single-arm preacher curl Tricep pushdown Face Pulls Pull-ups (overhand wide) Step mill

[@pc8679]

Thank you

[@fanvalryinc6527]

10. Underarm bent over rows

[@rally_chronicles]

SQAUTS, DEADLIFTS, BENCH PRESS, PULL UPS

[@polakke3953]

You wrote 9 Bro

[@DCO3D3D]

Be quiet and let people watch the video.

[@Sn0wiss]

I love how this guy talks, can’t wait for the full episode

[@ItsABoroThing1989]

He wasn’t the most loved Mr O but not only is he a fantastic commentator but he also seems like a really nice guy and far more knowledgeable then most bodybuilders around these days Love watching Phil now credit to him!

[@danielhackett1581]

Thanks for this. Big motivation for today's session.

[@ethenjordan2010]

Phil is such a down to earth guy. I love hearing him speak and train others. Such a wealth of knowledge from one of the greatest.

[@elliottsantiago1638]

Your right one of the greatest users 💉. 🤓🥊

[@TjoFlojtensson]

Phil is my favorite bodybuilder, so humble in both win and defeat. Totally down to earth and he took less steroids than everyone else.

[@cgore4]

For me: 1. Shallow incline press 2. Squat 3. Deadlift 4. Farmer walk 5. Calf raises, standing 6. Pull downs to front 7. Rows 8. Arnold Presses - although #1 will involve front shoulders, I think pushing upwards gives more of a natural balance. 9. Crunches 10. Slight forward laterals - to involved the rear shoulders a little, as well as the side shoulders. I think adding 2 or 3 more would essentially get it all. Maybe another leg compound and the pullover.

[@Ilethsamael]

Phil drops a bombshell knowledge directly from the Sandow time and passes almost unnoticed.

[@Hosppe]

yo can you elaborate on this, do you mean the point of gamifying cardio ? i'm curious as to what he meant by that piece on the step master machine thingy

[@Ilethsamael]

@@Hosppe what I actually meant is the part where he says:"Contracting voluntarily muscles with purpose during a cardio session". Purposeful muscle contraction (or you can call it flex through a range of motion) was a training practice in the bronze era strongmen and all of those people practicing this methods were peeled and wiry. Phil literally says that this approach sculpts the muscle which basically means that you will see it's fibers more. Now, it has never been really thoroughly tested so I cannot say if there is any localised fat loss or muscle shaping or anything else. The results though are undeniable and I practice this as well (even though I'm smol).

[@Hosppe]

@@Ilethsamael appreciate the thorough response, i might have to try it out !

[@Ilethsamael]

@@Hosppe you can look up on "muscle control" and "light dumbbell system" since they are based on the same principles.

[@GameOver321]

Phil really is an asset to the sport. I see him continuing his legacy and bring a phenomenon coach. No olympian has done that when yiu really think about it.

[@detachedloop1004]

I wasn't expecting phil to give those cues on lateral raises. Usually most heavy muscle big boys all advocate bending the elbows a little and have their arms in the front while doing it. From my experience whether it's lateral raises or anything for the rear deltoid go with the lightest load possible. It takes very light loads in order for you to feel those tiny deltoid muscles working. Even Dr. Mike gave these cues and asks people to think of straightening the arm and moving it away from the body as much as you can

[@valtterivalo]

Very interesting to hear the open bodybuilder perspective to this question.

[@JohnSmith-wh7mk]

Hamstrings, abs, lower back, calves left the chat

[@saint_ofc]

Since he's got one of the crazierst hamstrings in history it might not have crossed his thought ;)

[@Wetterwet]

Abs are involved in everything, especially compound movements. Once they are built, most don’t need to isolate them to maintain them

[@JohnSmith-wh7mk]

@@Wetterwet True, but most probably don't need to do both an incline press and an incline fly either BTW not hating on Phil, he's a legend

[@JohnSmith-wh7mk]

@@saint_ofc Can't argue with that

[@pc8679]

Hack Squat and Step Mill work the hamstrings and calves. Bent-over Rows stimulate the lower back (when you’re bent over, your lower back is being activated)

[@anthonykiplagat8020]

Hello Chris, it is a wonderful thing you are doing out here. Some of the terms used are more "jargon" for the newvies. Some animated short clips of the workouts would be amazing.

[@monke3552]

Second this!

[@tomcutlers9295]

This was such a good podcast, thank you Chris.

[@ianchambers37]

Great advice and awesome responses. 👌

[@ubergaard]

That was actually a great interview 👌

[@aivatron1]

When chris done the side lateral his arm said today's my day to shine

[@ChrisWorldReview]

That’s basically my routine. Plus traps dips and deadlifts. With the right nutrition, intermittent fasting and time. You’ll have great results

[@RGMGFitness]

Great stuff! He's saying everything you need to know...thanks Phil! Diet aside of course...

[@UltimateTechHub]

Phil is so smart and thoughtful! Seems like a great guy!

[@johnnyceetv1987]

i wish Phil was more out there in his career. He wouldn’t have been made to be the bad guy when going up against Kai. Would’ve just been two cool as cats going to battle.

[@benv7023]

great interview

[@benhood7708]

Wish I could have met Phil as well at the meet and greet for gymshark. Had to catch a flight. But thanks for telling me to “keep growing” chris! Appreciate you guys

[@wayentruoc]

Bdsm, pullups, inline dumbells, split squat, 45 degree back extensions, pedlay rows, stair climber

[@CompunctionTime]

I think that was a great interview man, gotta take some deep breathes sometimes, you seemed star struck, thanks for the info, now I will add hack squats.

[@bxbomberpalmer9428]

Excellent info

[@dotpenji]

I have to say, it's truly fascinating to hear you talk about your top 10 exercises for muscle growth. Your insights and the way you explain the rationale behind each choice really highlight your deep knowledge and experience in bodybuilding. The idea of gamifying cardio to make it purpose-driven for sculpting glutes and quads is ingenious. It's clear that you're not just a bodybuilder but also a strategic thinker when it comes to fitness.

[@motivatedbeastph]

I can't contain my excitement listening to your discussion of the top 10 muscle-building exercises! Your profound insights and the way you passionately break down the reasoning behind each selection showcase your unparalleled expertise in the world of bodybuilding.

[@DenverOrtiz]

You've demystified the importance of proper form, muscle activation, and safety in a clear and engaging manner. Kudos!

[@monicasoriano8581]

Great work Chris! It's evident that he has a deep understanding and experience in bodybuilding. This creativity in fitness training highlights not only a dedication to the sport but also a strategic mindset, which can be a valuable asset for achieving fitness goals. Such insights can inspire others to approach their fitness journeys with a similar level of dedication and creativity.

[@itsme_jervy1404]

I definitely need this right now 😅

[@ryanvalenzuela551]

Nice Video keep it up!

[@KingAdjust]

1. Toe curls 2. Ear pulls 3. Ballsack extensions 4. Nipple pull's 5. Armpit carries 6. Weightless curls 7. Zercher Wang Carrie's 8. Fingertip curls 9. Toe row's 10. Elbow press

[@liambrown3249]

No matter the ego or controversy, this is a true legend and an expert crafstman.

[@URWELCOME]

I need a phil heath video of him explaining every exercise he do and his techniques and tips on dat

[@cubencis]

Phil has a lot of wisdom here

[@DaniGerman1499]

Very good point on curls

[@richrich876]

My list.... 1. Squats 2. Deadlift 3. Calf raises 4. Lats pulldown 5. Standing tricep press 6. Shoulder press 7. Brench press 8. Incline press 9. Reverse curls 10 seated rows.

[@justinthematrix]

Hell yeah I do that on the stair stepper and also on the incline tredmill! Make every step count

[@ANARMYOFGREATS]

It felt so good to hear phil heath say so many ppl do the stair master wrong 😭 its annoying to see it all the time

[@dangreller3103]

Chris - I absolutely love your channel and your rational, evidenced based approach to important ideas. Phil is obviously an acclaimed figure in the world of elite bodybuilding. Counterintuitively, folks with his resume are not good sources of information for the average fitness enthusiast. The elite bodybuilder’s physique is the result of off the chart genetics, PED’s and insane amounts of time spent in the gym. With those variables, nearly any strength training program would show dramatic results. In contrast, the average joe, despite all efforts and mirroring of his program, could not expect to achieve a fraction of his results. Please have Drew Baye or Dr. Doug McGuff on your show to provide a more sensible approach to strength training that is time efficient, low risk and benefits the average trainee. They will explain why form and recovery time are such important factors. Also, why arguments over machines vs. free weights or barbells vs. dumbbells are not important.

[@bsaintnyc]

strength coach christian thibedeau (hes on YT as well) SAID EXACTLY THIS . he also said all strength and boybuilding knowledge is skewed due to rampant PED use and people lying about PED use. So the majority of the info was developed by studying enhanced athletes who have a different physiological response to training rather than a natural trainee. check out his video on the topic. it transformed the way i trained because im natural. ever since i adopted the tips he gave in the video MY GAINS EXPLODED. they call me "needles" at the office even though im not enhanced. YES THE EFFECT WAS THAT DRAMATIC (for me at least)

[@csnoob02]

gotta love phil that man is a knowledge chest !

[@streetstar9534]

1. Deadlifts 2. Barbell Squats 3. Standing Shoulder press 4. barbell rows 5. Bench press 6. Box jump 7. Dumbell Bicep curls 8. Standing Lateral raise 9. Pull ups 10. Dips

[@Inspirational48]

Thanks!

[@maxhayart]

Movie-level production quality

[@heartscreature]

Thank you

[@devilsworld2457]

Thank you sir ❤

[@bpraise517]

Gawd, Phil's forearms are LEGENDARY in a TSHIRT.

[@gmssg6898]

The smile at 6:08 shows the passion he has.

[@bhyat]

Love this question

[@begkc1128]

Thanks Phil

[@paulcalin7533]

1: crunches 2: plank 3: Superman push-ups 4: merman push-ups 5: pull downs 6: gravity boots 7: Mario lunges 8: Jello-shakers 9: military push-ups 10: kegels

[@healthcarethoughtleadership]

The Step machine thoughts was exceptional!

[@PTPalmer_NPC]

The first purpose of cardio is to burn calories BUT if you can use it for secondary gains in weak areas, why wouldn’t you!? Make the most of your minutes!

[@joslinnick]

I really like the weighted calf raise machine. The standing one, not the seated one. Nothing works my calf muscles as good as that thing.

[@MikeLocke]

I would argue that Phil could focus on just the 5 major compound exercises and still look great. No need to isolate at older age. Chest (push), Back (pulls), Shoulder press, leg press and dead lifts

[@4aronA]

I have never understood why I never have mind muscle connection with lateral delts until this video

[@itsYoung]

amazing insight but bro forgot abt hamstrings and calves

[@andreiroman3947]

hello, it would be greait to see some picture of the exercises that he explain

[@unlimitedpower978]

Thank you for the tips Tyler1

[@thewatchmensknowledge4914]

Phil has the most legendary forearms!!!Holy smokes💪🏿💪🏿💪🏿

[@dheerane2831]

Phil the great!!!

[@kenyonorama]

this is delightful

[@pjb4653]

Phil keeps it real

[@user-df2uu3qp3y]

*i love the one forearm exercise in front of the screen.*

[@kamboozaable]

Jesus f Christ the quality is impeccable

[@admireinspire]

Damn this is an incredible video

[@lugohstsotofitness7817]

Step Mill, super important with cardio being so important for the eccentric contraction of the heart, remembering that concentric contractions of the heart are trained with weight lifting. So why is that important? PEDs can basically destory your CV system and keeping the heart healthy keeps you competing

[@skellington1990]

Phil has a whole ass bicep on his forearm

[@gbaby91]

As someone who has a bias for just barbell movements I respect his list. You can definitely build a great physique with these as a natural (or not) trainee. In my opinion, exercise selection really just boils down to adherence/personal preference. Is doing flat bench press/incline flys superior to incline bench press/cable flies? Probably not. Just depends which you enjoy more.

[@retwerts]

No, you can’t, his selection is sh*t and he only manage to pull his physique because of genetics and steroids. Stop excusing this man’s lack of knowledge

[@Pilkie101]

For almost everyone, just getting some exercise is all that actually matters.

[@beardy7124]

I love these

[@lnsz-fps-8794]

1 Flat Press 2 High Incline Press 3 Cable/Machine Lateral Raise 4 Rope Extensions 5 Preacher Curls 6 SLDL 7 Smith Squats 8 Yates Row 9 Lat focused cable/machine row

[@EricEruptionTai]

You can see and feel the passion as Phil’s sharing it. 💪🏽

[@bodyvitalproject]

Exelente info🔥🕺

[@arlottonick]

All you need is the big compound movements: Squat, Bench, Military Press, Pull-ups (over hand, underhand).

[@stephenhughes5156]

I wouldnt say that's ALL you need. But if you were going to limit how many exercises you do for whatever reason, then those would certainly be the best to focus on, along with deadlifts and pendlay rows.

[@GT-fx8fd]

Phil Heath - Legend 🔥

[@_koschwarz]

I'm not sure about the incline fly would be that necessary after incline press but OK. I'm not a champion.

[@user-pg8en5qx7i]

1. Bench 2. Squats 3. Deadlift 4. Rows 5. OH Press 6. Pushups 7. Pullups 8. Dips 9. Curls 10. Tri pulls Im hella set with these 10 🤷🏼‍♂️💪🏼

[@ransm_fts]

Solid list bro, exactly what i do except i include lateral raises and face pulls.

[@user-pg8en5qx7i]

@@ransm_fts i mean I’d include a lot more, but if we only talking about having 10 exercises forever, i think that would pretty much be it..

[@ransm_fts]

@@user-pg8en5qx7i true bro, add hanging leg raises and thats all i do lol so 13 exercises in total, have built a nice physique from them tho.

[@quiskingsoul8038]

This is a f’n GEM!

[@Nenad-ICXC-Shuput-GFAMMA]

For everyone here that have hit their own Platos, try Mike Mentzer's heavy duty HIT weight training. 👍 First class break through, guarantee you you'll break through, grown and get stronger 💪