How Phil Heath built the world’s best guns.

May 10, 2011


Let’s talk Phil’s bi’s. Of all the Gift’s genetic gifts, none are greater than his arms. His biceps are not just cartoonishly swole, but they possess two qualities that are usually mutually exclusive: they’re prodigiously peaked and yet also have a long fullness all the way to his forearms. What’s more, when he’s high-def, as he always is on contest day, they’re so delineated it seems as if you can look underneath them to the humerus bones inside. His bi’s are high-def, 3-D and IMAX, and they’re coming again to the Olympia stage as guaranteed blockbusters. We look back to a routine Heath used early in his career to build the world’s best bi’s.


“Know your limits. You don’t want to get hurt, yet you want to go heavy. An eight- to 12-rep range is ideal. A beginner should do no more than nine sets for bis and nine for tris. You should try every exercise to find which ones work for you. Just because something works for me or someone else doesn’t mean it’ll work for you. I also recommend doing some


Barbell preacher curls 3 10
Incline dumbbell curls 3 10
Two-arm high cable curls 3 10
One-arm high cable curls 1 10