Seven-time Mr. Olympia Phil Heath was the dominant force in bodybuilding from 2011 to 2017. Dubbed “The Gift” for his extraordinary genetics, Heath maintains the moniker with an unwavering dedication to the iron, though he hasn’t competed since placing third at the 2020 Mr. Olympia.
Heath is equally passionate about sharing his elite expertise. On Sept. 5, 2024, the champion unveiled his leg workout tricks for size and longevity.
Heath’s 5 Leg Training Tips
- 20-to-30 Rep Warm-ups
- Vary Foot Position
- Prioritize Form
- Drop Ego
- Never Skip Calves
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High-Rep Warm-Up
Heath skipped leg extensions and cut straight to leg presses. He recommends starting with a 20-to-30 rep set using light weight. This isn’t meant to push limits but more of a skills refresher to prime the muscles for proper movement patterns.
We’re trying to figure out how the muscle can contract to the fullest of its potential; finding that sweet spot.
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Phil Heath’s Leg Training
- Leg Press
- Leg Extension
- Lying Hamstring Curl
- Calf Raise
- Tibialis Lift
Note: Heath didn’t mention the exact sets and reps for the session.
Leg Press + Pendulums = Quad Gains
Heath combined two quad movements, demonstrating form over weight. He traded heavier loads for a wider, centered stance on the leg press, a technique he swears for quad teardrop development. Conversely, a narrow stance helps develop the outer quad sweep.
Heath found the natural movement curve of pendulum squats more challenging. Compared to free-weight squats, he can build huge quads with less structural fatigue.
Seated Extension Finisher & Lying Hamstring Curl Tips
Heath took the advice of Rudy Panatta, creator of Panatta gym equipment, ending with leg extensions for better quad isolation.
Every workout I’ve done with [Panatta] has been beneficial.”
Heath prioritizes quality over quantity. “It’s all about mind-muscle connection, making sure I get that squeeze; hold it, control it.”
The Panatta leg extension sits the hips below the knees, which achieves improved joint angles for quad activation when paired with the reclining backrest. (1) For lying hamstring curls, “Make sure the heels are on that pad correctly. Don’t kick when it gets heavy. If you can’t do it, lower the weight,” advises Heath.
Don’t Forget the Calves and Tibialis
Heath doesn’t leave his calf gains to chance.
You can’t end a leg workout without calves. When I was competing, I trained them every other day.
Heath picks one exercise and either of the following workouts:
- Five sets to failure
- 10 sets of 10 reps
- 10 sets of 20 reps
Heath moves slowly on seated calf raises, giving equal attention to the stretch and contraction.
I feel that the calf can endure a lot pain and punishment.
Heath finished with the tibialis trainer, lifting the weight with his feet to target his shins, amplifying his lower body aesthetics.
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Reference
- Mitsuya, H., Nakazato, K., Hakkaku, T., & Okada, T. (2023). Hip flexion angle affects longitudinal muscle activity of the rectus femoris in leg extension exercise. European journal of applied physiology, 123(6), 1299–1309. https://doi.org/10.1007/s00421-023-05156-w
Featured image: @philheath on Instagram
