Exercise Scientist Critiques the Push and Pull Training of 7x Mr. Olympia Phil Heath

Exercise scientist Dr. Mike Israetel is back to assess the workout capabilities of one of the most dominant Mr. Olympia titleholders ever — Phil Heath. In his latest YouTube video shared on August 2, 2024, Dr. Israetel critiques the push and pull training routine of ‘The Gift,’ offering insight and teachable lessons to fans aiming to improve their technique. 

“The Gift is a nickname he was given simply because he had unbelievable genetics, some of the best genetics of all time,” said Dr. Israetel. “Phil Heath brought the work effort, the consistency, the determination, and the desire to win seven Mr. Olympias, and of course, he brought his A-game genetics. Let’s see what his training looks like.” 

From 2011-2017, Phil Heath ruled the Men’s Open class with an iron fist, denying countless men an opportunity to touch the coveted Sandow trophy. Among his greatest adversaries was Kai Greene, who pushed Heath but was never able to knock him off the throne. 

In retirement, Heath is one of the most visible ambassadors of the sport and still boasts a Pro-level physique at 44 years old. Israetel, who is also revered in the fitness community, has become known for breaking down and critiquing high-level talents in his spare time from bodybuilders to celebrities. 

Exercise Scientist Critiques Training Techniques of Bodybuilding Great Phil Heath

First, Dr. Israetel laid out whether or not fitness enthusiasts and bodybuilders should steer clear of bench press movements. 

“Let’s clear something up, folks. That’s a totally valid opinion [Hany Rambod shying Heath away from barbell bench press]. In the context of how Hany probably reasons about it is probably accurate,” said Dr. Israetel. 

“The bench press is a more injurious exercise than other chest exercises. If you assume two things about it, one, guys are going to try to load it up like crazy and go real heavy. Two, they’re not going to use really good technique.” 

Taking a closer look at Heath’s flat bench press technique, Dr. Israetel offered some pointers. 

“That’s really good technique. If I was a stickler and I am, I’d like to see Phil retract his shoulder blades more underneath him, arch up a little bit to expand the chest to get it pre-stretched at the bottom, that tends to be better for the shoulders and it tends to put more emphasis on that chest. But, really smooth reps, real gentle touches at the bottom, he’s not bouncing off his shit.” 

As for the machine bench press, Israetel said Heath could benefit from controlling the weight on the way down for added tension in the chest. 

“A little bit too much in my view of lack of tension at the bottom. He’s kind of, not slamming it at the bottom, but kind of de-tensing. I would like a bit more control on the way down, so at the bottom, he’s holding it for a sec and then back up. Tension throughout. This is not bad; this is very good technique.” 

Moving into Heath’s pull movements, Israetel complimented him on his range of motion during reps of lying leg curls. 

“We got some leg curls. Decent pace, good range of motion. I’d like a little slower at the bottom. As usual, you know man, with Phil and these guys, Lee Priest does it a similar way, tons of Pro bodybuilders are… it’s just impossible to calculate their reps in reserve. I don’t know if that was eight reps in reserve or two or 16 — I have no idea.” 

However, when it came to Smith machine front squats, Israetel revealed that ‘a lot’ can be improved about his technique and execution. 

“How do I be nice about this? A lot can be improved in this execution [of Smith machine front squats]. I don’t know if that’s the case for Phil. He might have some back stuff going on. For him, this technique might be the thing that feels the best. 

For you at home trying this, move your feet back significantly so that they are just a little bit in front of the bar path of the Smith machine. Stay upright, and Phil is doing a great job of doing that. Keep your chest up. Slowly sink down until your butt is as close to the ground as possible and you are sitting hamstrings to calves continuing to have that chest poke upright,” shared Dr. Israetel. 

In addition to examining Phil Heath’s training methods, Dr. Israetel has critiqued the exercise techniques of former four-time Mr. Olympia Jay Cutler. Aside from taking lessons from Cutler’s high-volume approach, he offered ‘The Comeback Kid’ advice on how to rehydrate more efficiently given his workout style. 

Heath was undoubtedly ahead of his time as a bodybuilding champion. Dr. Israetel believes there’s plenty of value to extract from his workout methods, techniques, and form as one of the best bodybuilders to ever compete. 

RELATED: Exercise Scientist Breaks Down and Critiques Joe Rogan’s Carnivore Diet, Training, and PED Use

Watch the full video from the Renaissance Periodization YouTube channel below: 

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