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7 Things Anybody Can Learn From a Bodybuilder

Tweak and transform your body with the advice from the men who know best.

Bodybuilders spend years and years of their lives focused on perfecting the human body through proper training and nutrition. You, on the other hand, might not have an interest in the sport of bodybuilding, but do want to know the secrets to six-pack abs, a wide back, and rounded shoulders. And what better place to score the tricks of the trade than from 3-time Mr. Olympia Phil Heath. 

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1. TRAIN IN PHASES

If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri's, back/bi's, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in." Check out Heath’s guide to finding your best muscle-building routine.

PHASE 1: STRENGTH
3 work sets per exercise
5-7 reps
4-6 weeks*
*Optional: increase weight at 3-4 weeks

PHASE 2: CARDIOVASCULAR CONDITIONING
3 work sets per exercise
12-15 reps
4 weeks

PHASE 3: GROWTH
3-4 work sets per exercise
8-12 reps
4 weeks

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