They call him “the Gift”: Phil Heath won seven Mr. Olympia titles off the back of a nigh-impeccable physique. Though it seems like he’s retired now, Heath still hits the weights as hard as he ever did.
Heath is known for having some of the best arms to ever grace a bodybuilding stage, and his four-exercise arm workout is all but guaranteed to give you a “massive pump.” Those aren’t our words; they’re from “The Gift” himself. Get ready to move up a shirt size.
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Phil Heath’s Arm Workout
“Nobody ever complained about their arms being too swole,” Heath wrote on social media on Sep. 8, 2024. He’s right about that. Here’s the arm workout:
- Reverse-Grip Triceps Pushdown: 4 x 12
- Alternating Biceps Curl: 4 x 8-12
- Triceps Pushdown: 4 x 10-12
- Single-Arm Preacher Curl: 4 x 8-12
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Arm Workout Tips From Phil Heath
When Heath speaks, we listen. For this arm workout, the Gift offered a few tidbits of advice. This is a pump-based workout, which requires a bit of special attention if you want to reap the benefits.
- “Stay off the scrolling between sets,” Heath advised regarding smartphone usage. “Stay locked in to get a great pump.”
Smartphone usage during a workout can reduce performance, according to a 2016 paper measuring the impact of phones on workout intensity. (1)
- “Have your playlist loaded up [before you start],” Heath suggested as well.
Listening to music in the gym can have beneficial effects on muscle gain. One study from 2021 observed that listening to preferred music reduced rate of perceived exertion (RPE), making heavy weights feel lighter. (2)
- “Keep hydrating yourself,” Heath said as well. “It’s quite alright to flex those guns in between sets to get a greater mind-muscle connection.”
Heath isn’t spouting broscience here; research from 2004 indicated that bettering your mind-muscle connection can tangibly improve muscle activation, making each rep more efficient than the last. (3)
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References
- Rebold, Michael J., Sheehan, Timothy, & Dirlam, Matthew. The impact of cell phone texting on the amount of time spent exercising at different intensities. ScienceDirect. 2016; 55.
- Silva NRDS, Rizardi FG, Fujita RA, Villalba MM, Gomes MM. Preferred Music Genre Benefits During Strength Tests: Increased Maximal Strength and Strength-Endurance and Reduced Perceived Exertion. Percept Mot Skills. 2021 Feb;128(1):324-337. doi: 10.1177/0031512520945084. Epub 2020 Jul 28. PMID: 32721189.
- Ranganathan VK, Siemionow V, Liu JZ, Sahgal V, Yue GH. From mental power to muscle power–gaining strength by using the mind. Neuropsychologia. 2004;42(7):944-56. doi: 10.1016/j.neuropsychologia.2003.11.018. PMID: 14998709.
Featured Image: @philheath / Instagram
