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How to Become as Big as Phil Heath



            How the hell to train and workout to become at least half as big as Phil Heath?  What steroids do Phil use and how he manages to build huge muscle while looking so healthy? We gotta these questions too, so that got into the matter, researched it and found out some of secretes that will definitely help to get a physique close to Phil heath.

           Born in  18th December 1979, Phillip Jerrod Heath, most known as Phil Heath or “The Gift” is an American IFBB (International Federation of Bodybuilders) professional bodybuilder who started his career back in 2002. Since then he managed to win 4 titles of Mister Olimpia and is one of the most popular bodybuilders worldwide.

            We will not get into details of Phil's life as you can find all the details here. Let's go further to what's really important for us: his workout, diet, and steroid use routines.

# 1. Follow Phil Heath’s Workout:

Follow Phil Heath’s Workout

           Heath’s huge muscular and ripped body is a direct result of the 2 hours workouts with 3-5 exercises per body part. As Arnold Schwarzenegger and Ronnie Coleman, Heath hones in on workout techniques and never underestimates the importance of recovery time. This is the first lessons for you to learn: training hard in the gym has always to be followed by 1-3 days off to allow your body to rest and rebuild muscle tissue.

           Since a video replaces thousands of words, watch below Phil Heath chest, back arms and other body parts workouts regimen in 2015. Also, you can follow him on Facebook to stay up to date to what he is involved in now.

Heath exercises plan:


  • Incline Bench Press: 4 sets 10 reps
  • Flat Bench Press: 4 sets 10 reps
  • Decline Bench Press: 4 sets 10 reps
  • Flat Dumbell Flyes: 4 sets 10 reps
  • Here’s How to Bench Press Properly to get best results and keep yours throughout the whole training.


  • 5- 7 Sets of Pull-ups reps up to failure
  • Bent-over Rows: 8- 10 Reps 5 Sets
  • Lat-Pulldowns: 8- 10 Reps 5 Sets
  • Seated Low-Rows: 10 Reps 5 Sets
  • Hyperextensions: 12 Reps with weights 5 Sets
  • Deadlifts: 3 of 8-12 reps 5 Sets


  • DB or Barbell Curls: 10 reps 4 sets
  • Preacher Curls: 10 reps 4 sets
  • Incline Curls: 10 reps 4 sets
  • Hammer Curl: 10 reps for Triceps 4 sets
  • Pushdowns: 10 reps 4 sets
  • Skull Crushers: 10 reps 4 sets
  • Donkey Kickbacks: 10 reps 4 sets
  • Read How to Build Big Biceps Muscle Fast to find the right ways of training biceps.


  • Military Barbell Press: 8- 10 Reps 3 Sets
  • Side Raises: 8- 10 Reps 3 Sets
  • Front DB Raises: 8- 10 Reps 3 Sets
  • Rear DB Raises: 10 Reps 3 Sets
  • DB Military Press: 12 Reps 3 Sets
  • Upright Rows: 12 Reps 3 Sets

Quads/ Hamstrings:

  • 3 Sets Back Squats: 8- 10 Reps
  • 3 Sets Leg Press: 10 Reps
  • 4 Sets Leg-Extensions: 10 Reps
  • 3 Sets Hack Squats: 10 Reps
  • 3 Sets Walking Lunge: 2 down and back
  • 2 Sets of 45-degree Lunges: 10 Reps for hamstrings
  • 3 Sets  Standing Leg Curl: 10 Reps
  • Four Sets Russian Deadlifts: Reps
  • 4 Sets Lying-down Leg Curls:   10 Reps
  • 4 Sets Seated Leg Curls: 10 Reps
  • 5 Sets Ham n’ Glute Raises: 10 Reps
  • See 9 Squats Variations For Bigger Muscles to get instructions on how to properly execute each them.


  • Standing Calve Raises: 14- 20 Reps 3 Sets
  • Seated Calve Raises: 12- 20 Reps 3 Sets
  • Seated Calve extensions: 12- 16 Reps 3 Sets
  • Donkey Calve Raises: 10 Reps 3 Sets
  • This workout regimen is also displayed on the workout trends dot com website.
  • #2 Stick with Phil Heath Meal Plan

              In order to get as big as Phil, you have to eat for at least 5 times a day and hardly adapt your diet to your current goals. Bulking eating routine differs from cutting one - a second lessons to you to learn from Phil. Watch the below video the get a glimpse on Phil Heath diet secrets.

          Read this Top 7 Superfoods For Building Muscle Mass and find out what foods have always to be stored in your fridge.  And, what is not less important - how to mix different foods to get the best results.

What Steroids Does Phil Heath Take?

          After stating in an interview back in 2013 that he never took steroids,  right after 2015 Mr. Olympia Phil Heath has admitted that he has used some of the roids. So the question is what anabolic steroids Phil Heath uses so that you get inspired and start taking some of them too?

Here’s a Phil steroids stack used for building on lean muscle mass.

The reasons behind using these steroids:

  • Sustanon 250 – Nothing works as good as Sustanon 250 (a mix of propionate, decanoate, phenylpropionate and testosterone isocaproate), and it perfectly fits pro as newbie steroids users. Being the most anabolic steroid after injectable Testosterone, Sustanon is the best steroid ever for building muscle, while reaching a nice cutting effect as well.
  • Winstrol – Used by Phil to stay lean, Winstrol has amazing cutting effects. Since it’s a weak steroid, Winstrol use is quite safe - why not give it a shot yourself?!
  • HGH is used to stay lean, while Aromasin helps to prevent estrogenic side effects. See Steroids With Low Estrogenic Activity.
  • Cardarine (GW-501516) is an amazing performance enhancer that helps build muscle and stay ripped. For liver protection and kidney protection, the use of N2Guard supplement is recommended.


            Getting as big as Phil Heath is not a task for everyone. Aside from giving your all in the gym, following a proper diet regimen and the use of anabolic steroids, a little help from mother nature is always an unbeatable advantage.

            Phil is a naturally gifted bodybuilder that seems to gain weight pretty fast, and this is a truth you have to realize. That’s why stay realistic when setting your goals and use the above shared Phil Heath’s training, meals and anabolics insights as your main lessons.



These Bodybuilding Equipment Might Become Obsolete Next Year (See Alternative Upgrades)




Equipment and gear are vital to bodybuilders as they provide support, safety, and assistance in maximizing their workouts. Items like weightlifting belts, gloves, and proper footwear help prevent injuries and ensure better performance during exercises. In this article,  we are going to talk about the need to replace obsolete equipment with better ones. Read more.

Specialized gear, like resistance bands or lifting straps, can also aid in targeting specific muscle groups effectively. Overall, the right equipment enhances workouts, supports proper form, and contributes to the bodybuilder's progress and safety.

When it comes to supplements, Creatine monohydrate, although effective, has seen advancements in more soluble forms like creatine hydrochloride or micronized creatine. Similarly, old-school mass gainers are being replaced by more customized protein blends and carb sources for better results.

Why You Need Advanced Rather Than Obsolete Equipment

Advanced workout equipment offers various benefits to bodybuilders. It provides more resistance options, allows for targeted muscle isolation, supports progressive overload for muscle growth, and helps in achieving specific training goals efficiently. Moreover, such equipment often offers safety features and customizable settings tailored to the needs of advanced bodybuilders, facilitating more challenging and effective workouts.

Additionally, using advanced equipment in bodybuilding offers several advantages over obsolete ones:

Why Quality Becomes Obsolete Equipment Fast

Obsolete bodybuilding equipment refers to tools or machines that were once popular or commonly used in bodybuilding but have become outdated or replaced by more advanced, efficient, or modern equipment. This could include older versions of weightlifting machines, outdated training devices, or equipment that's no longer considered effective or safe compared to newer alternatives.

List of Obsolete Equipment You Need to Replace

The evolution of gym equipment is ongoing. Some outdated pieces that could be replaced include:

Stationary Bikes with No Digital Features

Upgrading to ones with interactive screens or connectivity.

Traditional Treadmills

Consider newer models with enhanced features like incline/decline capabilities and virtual training options.

Old-fashioned Weight Machines

Replace with more versatile and functional equipment like cable machines or free weights.

Basic Steppers and Climbers

Upgrade to models offering variable resistance and tracking capabilities.

Non-Adjustable Benches and Racks

Consider adjustable benches and racks to offer more versatility for users.

Certain Lifting Belts

Pre-21st Century Cardio Equipment

Workout Equipment That Needs Regular Replacement/Upgrading

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Anabolic Steroids

Legality of Anabolic Steroids In Latin America




Steroids have become a prevalent topic in the context of Latin America. The use and availability of steroid products in this region have gained attention from both athletes and bodybuilders. However, it is important to approach this subject with caution and prioritize safety.

What's Special About Legal Steroids?

Legal steroids are formulated using natural ingredients that mimic the effects of traditional anabolic steroids without the harmful side effects. They are designed to promote muscle growth, increase strength, improve endurance, and enhance overall athletic performance.

Who Mostly Uses Steroids In Latin America?

In South America, individuals from various backgrounds including bodybuilders, athletes, and fitness enthusiasts are turning to legal steroids as a way to achieve their fitness goals safely. These products are widely available both online and in local supplement stores throughout the region. Legal steroids have gained popularity among individuals in South America who are looking to enhance their fitness performance safely.

These products cater to a diverse range of people, including bodybuilders, athletes, and fitness enthusiasts. The availability of legal steroids has increased both online and in local supplement stores across the region.

Must Read: Your Guide to Become A Successful Personal Trainer

Safety of Steroids

As mentioned, Legal steroids are formulated using natural ingredients that aim to mimic the effects of traditional anabolic steroids without the associated health risks. They typically contain a combination of plant extracts, vitamins, minerals, and amino acids that can support muscle growth, increase strength and endurance, and improve overall athletic performance.

One advantage of legal steroids is that they do not require a prescription or medical supervision for purchase. This accessibility has made them popular among individuals who want to improve their physique or athletic abilities but prefer a safer alternative to traditional anabolic steroids.

Reputatable Steroid Sources In Latin America

When purchasing legal steroids online or from local stores in South America, it is essential to ensure they come from reputable sources. It's also important to follow recommended dosages and consult with healthcare professionals if you have any underlying health conditions or concerns.

Remember that while legal steroids can be effective tools for enhancing fitness goals safely when used responsibly as part of a well-rounded training program and healthy lifestyle choices such as proper nutrition and adequate rest are equally crucial for achieving optimal results. Always prioritize your safety by educating yourself about the product's ingredients, potential side effects, and consulting with professionals if needed before incorporating legal steroid use into your fitness routine.

Latin America Steroid Black Market is Booming

Latin America offers a wide range of steroid products, with various brands and types available on the market. It is crucial to note that the use of steroids should always be done under medical supervision and in accordance with legal regulations.

Unfortunately most steroids are from the black market and pose serious health risks. For those interested in exploring the world of steroids, it is essential to educate oneself about the potential risks and benefits associated with their usage. Consulting a healthcare professional or expert in the field can provide valuable insights on which steroids may be suitable for individual needs. and goals. When it comes to purchasing steroids in Latin America, it is important to understand that regulations and availability may vary from country to country.

It is always advisable to do thorough research and ensure that the products you are interested in are legal and approved for use in your specific location. There are numerous reputable brands offering high-quality steroid products in Latin America. These brands prioritize safety, efficacy, and quality control throughout their manufacturing processes.

Your Brand of Choice Matters

By choosing well-established brands, you can have peace of mind knowing that you are purchasing reliable products. When it comes to purchasing steroid products in Latin America, it's crucial to prioritize your safety and well-being. That's why opting for reputable brands is essential. These brands have built a strong reputation by placing a high emphasis on safety, efficacy, and quality control throughout their manufacturing processes.

Moreover, reputable brands often invest in research and development to continuously improve their formulations, ensuring optimal results for users. They understand the unique needs of individuals looking for steroid products and strive to provide safe options that deliver the desired effects.

When selecting a brand, consider factors such as customer reviews, certifications or accreditations from regulatory bodies or independent testing organizations. This information will further validate their commitment to producing safe and effective products. Remember, your health is paramount when considering using some steroid products. So always choose reputable brands that prioritize safety, efficacy, and quality control throughout their manufacturing processes in Latin America.

Which Steroids Are You Likely to Come Across?

Countries such as Brazil are known for its thriving fitness and bodybuilding culture, and as such, the use of anabolic steroids is prevalent in the country. In this section, we will explore some of the commonly used types of anabolic steroids in Latin America.

1. Testosterone Enanthate: This is one of the most widely used anabolic steroids in Brazil. It is a synthetic version of testosterone and helps to increase muscle mass and strength.

2. Deca Durabolin (Nandrolone Decanoate): Another popular choice among Brazilian bodybuilders, Deca Durabolin promotes muscle growth, improves endurance, and aids in recovery.

3. Dianabol (Methandrostenolone): Dianabol is known for its rapid muscle-building effects. It increases protein synthesis and nitrogen retention in the muscles, leading to significant gains in size and strength.

4. Stanozolol: Also known as Winstrol, Stanozolol is favored by athletes looking to enhance performance without excessive weight gain. It helps improve speed, agility, and overall athletic performance.

5. Trenbolone: Trenbolone is a powerful steroid that promotes lean muscle mass while reducing body fat. It also enhances strength and endurance levels.

6. Anadrol (Oxymetholone): Anadrol is highly regarded for its ability to rapidly increase muscle size and strength. It also improves red blood cell production, leading to enhanced oxygen delivery to muscles during intense workouts.

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10. Anadrol (Oxymetholone) is highly regarded for its ability to rapidly increase muscle size and strength. It works by improving red blood cell production, leading to enhanced oxygen delivery to muscles during intense workouts. This allows users to push through plateaus and achieve greater gains in their training sessions. It's important to note that the use of these steroids should only be done under proper medical supervision or guidance from a healthcare professional.

Additional Tips to Buy Steroids in Latin America

Misuse or abuse of illegal steroids can lead to serious health complications.

In South America, the use and availability of anabolic steroids vary across different countries. While it is important to note that the use of steroids without a valid prescription is illegal in many places, including South American countries, it is still necessary to understand the prevalence and accessibility of these substances.


In Argentina, anabolic steroids are known to be available on the black market. Despite efforts by authorities to crack down on their distribution, they continue to be used by some individuals for performance enhancement purposes.


Colombia has also seen a presence of anabolic steroids within its borders. Similar to Argentina, they are often obtained through illicit means. The country has implemented measures to combat their distribution and usage but challenges persist.


Chile has reported cases of illegal steroid use as well. Authorities in Chile have taken steps to regulate and control the distribution of these substances, aiming to mitigate their misuse and potential health risks.


Cuba has strict regulations regarding anabolic steroids. They are classified as controlled substances and can only be obtained with a valid medical prescription from authorized healthcare professionals.

Other Latin America Countries

In Uruguay, Paraguay, and Bolivia, anabolic steroids are also subject to strict regulations. Their sale and use without proper medical supervision are prohibited by law.


Individuals in these countries are seeking safe and effective alternatives to traditional anabolic steroids. These Latin steroids are gaining traction in every South American country, offering fitness enthusiasts and athletes a legal and regulated option for enhancing their performance. Lastly,  If you're looking for legit steroids for various fitness goals is the ultimate online store. Visit them today to get a range of steroid products and supplements at good, discounted rates.

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Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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