10 Must-Try Exercises To Build Muscle Quickly - 7X Mr Olympia Phil Heath

[@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

[@Steez0099]

💎

[@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

[@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

[@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.

[@Xxxxxrrr6464]

Loved this Kurt Angle interview

[@doriancaprario8462]

Phil heath

[@Iililiillilllillllliiill]

@@doriancaprario8462it’s a joke dude

[@Football__Junkie]

Tanned Kurt Angle

[@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.

[@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!

[@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 💉. 🤓🥊

[@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.

[@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

[@JustGoingWithTheJoe]

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!

[@EandEsystems]

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

[@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!

[@manimal9871]

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

[@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.

[@joe_2112]

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

[@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

[@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.

[@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.

[@yanproduction2127]

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

[@simenandersen3262]

I'd go with incline machine chest press, cable side laterals, seated leg curl, smith machine squats, hammer strength pull down machine, one-arm preacher curls, incline ez bar skull crushers, wide-grip rowing, military press, and step master.

[@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

[@massiveattackdrop]

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

[@durianriders]

1. Tren 2. Test 3. Decca 4. Winny 5. Anvar 6. Insulin 7. GH 8. Dbol. 9. Anadrol 10. Synthol. IYKYK.

[@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

[@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.

[@maisonMaple]

Phil is the best teacher, no doubt! 🎉

[@Sn0wiss]

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

[@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)

[@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.

[@bluehaven8472]

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

[@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

[@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

[@mriegger]

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

[@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!

[@wayentruoc]

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

[@ChrisWorldReview]

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

[@cimarronMC]

I feel like i wouls go with 1. Dumbell bench press 2. Dumbell shoulder press 3. Chin-ups 4. Barbell Rows 5. Squats 6. Deadlift 7. Kettle bell swings 8. Dips 9. Farmer carries 10. Sled Pushes Triceps and biceps get a lot of work with the Chins ups and dips, the carries strength you core/stability and grip strength.

[@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

[@thewatchmensknowledge4914]

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

[@tajender_singh]

omg the cinematography of your videos is top notch!

[@billbrasky7885]

1) 1 c.c. Tren. right glute. 2) 1 c.c. Tren. left glute. 3) 2 c.c. Sustanon left delt. Etc....

[@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

[@KikoVelasquez-km2tt]

Barbell squat Trap bar deadlifts Decline bench press Incline dumbbell Lateral raises Shoulder press Parallel bar dips Pull-ups Preacher curls Push ups

[@UltimateTechHub]

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

[@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

[@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 💪

[@facelessshadow92]

Off topic: he looks like the Black Curt Angle 😂

[@ChickenWarring]

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

[@gmssg6898]

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

[@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.

[@gcseve]

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

[@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!

[@cubencis]

Phil has a lot of wisdom here

[@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

[@stephenhughes5156]

Back Squat. Bench Press. Deadlift. OHP. Pendlay Row. Pullups/Chinups. Dumbbell Bench Press. Dumbbell Incline Bench Press. Good Mornings. Bulgarian Split Squat. Thats mine anyway.

[@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!

[@ultrapiscine]

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

[@Opincargymnastics25]

Squat bench deadlift bicep curl lat pull down seated row tricep push down dumbbell shoulder press Dumbbell bench lateral raises

[@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)

[@liambrown3249]

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

[@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.

[@aivatron1]

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

[@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

[@justinthematrix]

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

[@_koschwarz]

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

[@gowengetter4599]

What do you take from this video My take is - mind & muscle connection.

[@ahmedbs2241]

My only 10 ( my opinion ) 1.Lateral Raises 2.Lunges 3.Barbell Rows 4.Barbell Curls 5.Triceps Extensions 6.Dummbell Bench Press 7.Hamstring Curls 8.Pull Ups 9.Hip Thrusts 10. Farmers Carry

[@rally_chronicles]

You got legs right

[@valtterivalo]

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

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

this was awesome ,thank you both.

[@skriabinfly]

The fact every guru's list is different means every individual should find his or her own way. I love these lists, learn a little from each one. But listen to my own body above all, what feels good and works for me. Also this guy talks like Neil DeGrasse Tyson.

[@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.

[@jaymcbakerk]

Phil Heath just seems like a genuinely nice guy. Probably the most likeable Mr Olympia ever

[@bpraise517]

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

[@healthcarethoughtleadership]

The Step machine thoughts was exceptional!

[@4aronA]

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

[@maxhayart]

Movie-level production quality

[@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

[@giovanni540]

if you do back movements over head it actually involves your bicep less, so its better overhand

[@kamboozaable]

Jesus f Christ the quality is impeccable

[@tomcutlers9295]

This was such a good podcast, thank you Chris.

[@Lagato445]

Spoken like a true bodybuilder, not questions Phil as he is a mr. Olympia champion but slot of the exercises he chose were isolation ones that hit single muscles, as a natural we’d all benefit from compound lifts, the top three should always be SBD( squat, bench, and deadlift) these don’t need to be done super heavy but target multiple muscles that build up the physique and when done heavy stimulate testosterone production, overhead press for shoulders and then you can add the extra fluff for the remaining 6 exercises…..

[@popofsky3070]

No Deadlift No Overhead Shoulder No dead hang or leg raise.... Bent Over Row can help with rear delts

[@itsYoung]

amazing insight but bro forgot abt hamstrings and calves

[@NAVEENCHAURASIYAA]

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

[@EricEruptionTai]

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

[@user-df2uu3qp3y]

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

[@f00bar451]

Stair mill skipping a step and varying foot movements is the only way I can not want to kill myself doing cardio. Recently I just stopped doing cardio and I stack sets so I can get a HIIT workout while lifting.

[@Gaming7-o8c]

Can u do hack squats instead of normal squats? I don’t want to do Normal squats because I don’t want to hurt my back, I don’t have the energy to learn really good form etc. And will hack squats produce as much hgh and testosterone as normal squats?

[@kemsouexe174]

for me it's squat free bar ohp dumbbell good morning Incline bench dumbbell pull up barbell row (neutral/wide) grip shrugs Face pull lateral raise and for the arms fuck the arms they work in all exercise but i like zotman curl

[@mrmolloy]

They have done population studies for Mediterranean, vegetarian, vegan, omnivores and absolutely everyone is already hitting their protein requirements what they don’t hit is their fibre through complex carbs from fruits and veg. As a PT I rarely worry about people hitting their protein macro as the majority already do!

[@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.

[@ryanbedwell2144]

Phil the whole Point of cardio is to improve your cardiovascular endurance. Not to sculpt your glutes 😂 (for most people who aren’t Olympia level body builders)

[@nickfanzo]

Yes, but a lot of body builders don’t seem to care much about cardiovascular endurance training. It’s lift heavy and eat eat eat and eat

[@RGMGFitness]

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

[@danielhackett1581]

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

[@GuruthaCaveman]

This guys a genius he’s getting the best training advice from the best in the game with these interviews and then he’s going to come out looking like a dragon ball z character

[@liamburns8554]

He get’s hate.. but he is phenomenal

[@liamburns8554]

@@macdaddyp8437 Really? They are all on gear… seems bizarre that the hate would be for that. Maybe I have missed something

[@ubergaard]

That was actually a great interview 👌

[@ianchambers37]

Great advice and awesome responses. 👌