{"id":530,"date":"2014-07-20T11:37:17","date_gmt":"2014-07-20T11:37:17","guid":{"rendered":"http:\/\/www.indianbodybuilding.co.in\/Articles\/?p=530"},"modified":"2014-07-20T11:37:17","modified_gmt":"2014-07-20T11:37:17","slug":"phil-heath-reveals-back-training-secrets","status":"publish","type":"post","link":"https:\/\/www.indianbodybuilding.co.in\/Articles\/phil-heath-reveals-back-training-secrets\/","title":{"rendered":"PHIL HEATH Reveals his back training secrets"},"content":{"rendered":"<div class=\"wp-caption alignleft\" ><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Main_336x280 -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:336px;height:280px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"9364966176\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>Phil Heath took the bodybuilding world by storm in 2005 and 2006. Yet, amid all the praise for his various strengths\u2014those arms, those lines, those round muscle bellies\u2014there was always some mention of his greatest weakness: \u201cYeah, but can he ever get enough back size to win the Mr Olympia?\u201d After all, the Sandow Society is<br \/>\nthe domain of Lee Haney, Dorian Yates, and Ronnie Coleman, who, by the end of 2005, had collectively won 22 of the 41 Olympias, largely because they possessed the three greatest bodybuilding\u2019s ultimate title was decided when those in the O\u2019s first callout unfurled their rear-lat spreads and locked in their rear double biceps. None of this was news to Heath. He heard \u201cYeah, but\u2026\u201d over and over again. He knew all about the backs of Mr Os, including Jay Cutler, who, beginning in 2006, won four out of five Olympias with his hang-glider lats. So the Gift went about putting in the work needed to join them in the physique pantheon. The transformation of Heath\u2019s back from a weakness to a strength has been one of the most dramatic alterations in bodybuilding history. When he won his first Sandow in 2011, the contest was decided the moment he crunched in his rear double biceps and gasps filled the Orleans Arena. And he hasn\u2019t rested on his laurels. <\/p>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">JUST KEEP WORKING<\/div><\/div>\nA typical Heath back workout begins with front pulldowns. The only question is what type of grip he\u2019ll use on that particular day. \u201cI switch between parallel and underhand with a fairly wide grip,\u201d he says. \u201cWith these, I always focus on where my elbows are going as I pull them down. That\u2019s the key to targeting your back\u2014pull with your elbows working like levers and bring them down to your sides. And really, I\u2019m just trying to get the blood flowing into my lats.\u201d One way Heath enhances the pump is by maintaining a brisk pace. \u201cUsually on this workout I only rest about a minute to 75 seconds between sets because I\u2019m trying to get in a lot of stuff. With back, because it\u2019s such a big body part, I want to just keep working and hit a lot of areas with different exercises.\u201d<br \/>\n<div class=\"e3lan e3lan-in-post2\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Below Header -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:728px;height:90px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"5121188972\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">A BETTER CONTRACTION <\/div><\/div>\nNext up are barbell rows, which Heath tends to do underhand in the manner of Dorian Yates (six Sandows), but with his torso nearly parallel to the floor in the manner of Lee Haney (eight Sandows) and Ronnie Coleman (eight Sandows). \u201cThe biggest thing about this is keeping your back flat,\u201d the Gift avers. \u201cA lot of guys end up going<br \/>\ntoo heavy, and their chest ends up going up too high. What I try to do is go not quite 90 degrees [torso parallel to the floor] but damn close. You get a better contraction that way. \u201cI want to maintain that constant to give you that really nice lower lat sweep. This is a density exercise. Every guy who\u2019s had a great back has done this, be it overhand or underhand. For me, underhand works better. Just be careful when going underhand that you don\u2019t go too heavy and pull with your biceps. You have to make sure you\u2019re always concentrating on your back working. A perfect way to do it is to watch yourself in the mirror to see your form.\u201d <\/p>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">FEEL THE STRETCH <\/div><\/div>\nThe next exercise is the high-pulley row, bringing the bar down at approximately a 45-degree angle. \u201cThe biggest thing on this is to make sure you get a full stretch on the way \u201cYou have to make sure You\u2019re alwaYs concentrating on Your back working.\u201d tension,\u201d he adds. \u201cYou\u2019re going to have those sets where you just want to bang out 10 reps, but on this particular one it\u2019s not about that. It\u2019s about being able to move the weight but squeeze your lower lats. That\u2019s what\u2019s going up and a full contraction at the bottom. Don\u2019t just let gravity or momentum carry you along. You\u2019re not trying to get pulled into position. You have to do the pulling. You need to feel the stretch. The stretch is a great way to learn how to open up your lats for a lat spread. And then I also like to hold contractions for at least a half-count. This is one of those exercises that you\u2019re definitely going to be feeling, especially after just doing rows.\u201d <\/p>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">CONTROL THE WEIGHT <\/div><\/div>\nLook at Heath\u2019s back routine and you see mostly rows. He hits his back from a variety of angles, but more by pulling his elbows back than down, thus building the density that wins rear shots.After the high pulley rows Heath does either one-arm dumbbell rows or T-bar rows, typically alternating them each workout. He explains his technique with T-bar rows. \u201cI do these either from the floor or on one of the stations where your chest is supported. The key when doing them off the floor is to not let momentum take over. You don\u2019t want the weight to pull you down so you have to hump it up each time. Use a weight you can master, and then you can go heavier later, once you\u2019ve got the form down. This is such an awesome movement, but you want to get quality reps to really pack on that density. The only way you\u2019re going to make T-bar rows work for you is to make sure you\u2019re controlling the weight I\u2019d suggest you try to stay low the entire time. If you can\u2019t stay low, then you\u2019re going too heavy and you\u2019re going to be yanking up the weight and not using your lats as much.\u201d<br \/>\n<div class=\"e3lan e3lan-in-post2\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Below Header -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:728px;height:90px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"5121188972\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">SLOW THINGS DOWN<\/div><\/div>\nNear the end of his workout, Heath does low-cable rows, and he employs sevens\u2014the FST-7 technique of doing (typically) seven sets with only 20\u201330 seconds rest between sets. \u201cWith these, you want to get a stretch just like you\u2019re rowing a boat. It\u2019s almost as if you\u2019re stretching to touch your toes. And then, as you\u2019re going back, you\u2019re doing that rowing motion, but you don\u2019t want to lean back too much\u2014just a little bit. This is definitely one where you want to maintain constant tension, really make sure your technique is good.\u201cThe thing is, you\u2019re not going to get a good pump if you\u2019re doing it wrong. This is true of any exercise. You might start sweating and feel like you\u2019re working, but you\u2019re only going to get a good pump if you\u2019re contracting the muscles. Slow things down, and figure out how to do the exercise correctly without straining yourself.\u201d When asked which handle he prefers on low-cable rows, the Gift replies, \u201cI use a V-handle most of the time, but you can also switch this one around and try it with a wider handle and different grips. I think that\u2019s what makes this exercise fun. There are a lot of ways you can modify it.\u201d \u201cYou learn from those who\u2019ve gone before You, and then You trY it for Yourself.\u201d<\/p>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">TRY NEW THINGS <\/div><\/div>\nFor his final back exercise, Heath delivers a surprise. Beginning this spring, he started adding pullovers to his repertoire. Many people do pullovers for chest, feeling this old-school lift stretches out the ribcage. In fact, it\u2019s a better lat worker. \u201cI either do these with a dumbbell on a bench or I use a pullover machine,\u201d the Gift states. \u201cYou can also do them with an overhead cable, but I\u2019ve been favouring the dumbbell or the machine. I\u2019m lucky enough to have one of those pullover machines in the gym where I train. The key with these is to pull with your elbows and not your arms. You can really take your biceps out of these and just focus on your lats.\u201d When told that a fellow member of the Sandow Society, Dorian Yates, favoured machine pullovers for his legendary lat width, Heath laughs, as he\u2019s already well aware of this. \u201cI steal everybody\u2019s stuff. I mean, that\u2019s what we gotta do. That\u2019s what it\u2019s all about. You learn from those who\u2019ve gone before you, and then you try it for yourself. It may not work as well for your body, but you don\u2019t know unless you try. You can\u2019t be afraid to try new things.<br \/>\n<div class=\"e3lan e3lan-in-post2\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\r\n<!-- Below Header -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:inline-block;width:728px;height:90px\"\r\n     data-ad-client=\"ca-pub-3247500487073208\"\r\n     data-ad-slot=\"5121188972\"><\/ins>\r\n<script>\r\n(adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\n<div class=\"su-heading su-heading-style-default su-heading-align-left\" id=\"\" style=\"font-size:13px;margin-bottom:0px\"><div class=\"su-heading-inner\">A REALLY GOOD SQUEEZE <\/div><\/div>\nWhether to work traps with shoulders or back is one of the enduring debates of bodybuilding. Put Mr Olympia down decidedly in the traps-with-back camp. For him, shrugs with either dumbbells or a machine is the perfect way to cap off his back workout. \u201cI do higher reps on shrugs than most people,\u201d he explains. \u201cIt\u2019s not about the weight for me. Instead, it\u2019s about trying to get a really good squeeze. I notice a lot of guys go too fast when shrugging. They\u2019re just getting the weight up and down as fast as possible and missing the contraction and that time under tension. If you slow it down a little bit, it\u2019s going to work your traps a lot harder, and that\u2019s what it\u2019s all about.\u201d YEAH, BUT\u2026 It\u2019s a given that Phil Heath won\u2019t have the widest lats in bodybuilding, but width is limited by your DNA-determined structure. Heath is proof you can win rear comparisons\u2014even among the likes of Jay Cutler, Kai Greene, and Shawn Rhoden\u2014with density, separation, and head-to-foot muscle quality. He did it in previous contests and eliminated his primary \u201cYeah, but\u2026\u201d Yeah, but can he ever get enough back size to win the Mr Olympia? Now, the only question remaining about Phil Heath is: Yeah, but how long can he stay at the top of the bodybuilding world? Yeah, but maybe we won\u2019t find out for many years to come.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phil Heath took the bodybuilding world by storm in 2005 and 2006. Yet, amid all the praise for his various strengths\u2014those arms, those lines, those round muscle bellies\u2014there was always some mention of his greatest weakness: \u201cYeah, but can he ever get enough back size to win the Mr Olympia?\u201d After all, the Sandow Society &hellip;<\/p>\n","protected":false},"author":1,"featured_media":531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,42],"tags":[],"class_list":["post-530","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-phil-heath","category-training"],"_links":{"self":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts\/530","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/comments?post=530"}],"version-history":[{"count":0,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/posts\/530\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/media\/531"}],"wp:attachment":[{"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/media?parent=530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/categories?post=530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.indianbodybuilding.co.in\/Articles\/wp-json\/wp\/v2\/tags?post=530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}