Phil Heath Talks Sevens

HEATH TALKS BENEFITS OF SEVENS



Seven blow-out sets with brief rests bring the heat.
August 25, 2009
FLEXONLINE.COM

Phil Heath finished third in his debut Mr. Olympia last year. The Gift will go for the Sandow on September 25-26. The FST-7 system and its use of sevens to pump up muscles has been a key element of his transformation over the past two years.

HEATH ON SEVENS

“Doing sevens [seven sets of the same exercise with minimal rest between sets] is brutal, but it really finishes off a bodypart. It’s the crucial part of the FST-7 system Hany [Rambod] created. The key is to choose an isolation exercise you know you can really push to the limit, like dumbbell laterals for side delts. When you end with sevens you know you’ve done all you can.”

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>HEATH’S SHOULDER ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Smith machine military presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-10 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell front raises </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-10 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Upright rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-10 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell laterals </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>7 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell shrugs </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Barbell shrugs </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>3-4 </TD><TD align=middle>10-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Bent-over dumbbell raises </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-10 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Reverse pec deck flyes </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>7 </TD><TD align=middle>10-12</TD></TR></TBODY></TABLE>

That's a lot of fucking sets shit

No doubt. I guess it's half shoulders and half traps though, right?

It's still 30 sets for shoulders though

I wouldn't be able to lift my arms for a week.

Haha, you'd probably be sore for a few days at least